MOTIVATIONAL OF THE DAY
BE THE MESSAGE
You know what it feels like. You’ve been there. You might be there NOW. You know the pain that resides deep down in the souls of the lost and brokenhearted. It’s not enough to JUST know. It’s not enough to care. You have to SHOW that you care, that you UNDERSTAND. You have to be real enough that you ARE the example others can look towards, the strength that they could hold onto, a glimmer of hope that everything will work itself out and be all right. Even if everything is NOT ok for you, you can do this for them because you still have HOPE and faith in something far bigger and greater than yourself and your circumstances.
No one might know what is going on with you. All they see is a smile and positivity, the words of encouragement to others, the empathy radiating from your soul when you are confided in with others’ fears and secrets. Even if they knew what you were going through, you cannot stand there and simply tell them what to do or to have faith that it’ll be ok. You have to TRULY believe it too yourself, not just for them, but for YOU.
You have to be MORE than a message. You have to be a living, breathing EXAMPLE. You have to show through your own ACTIONS that no matter what, giving up is NEVER an option, that what is happening now can only make you STRONGER. You have to show that even if it breaks you for a time, destroys you so completely you feel like there is nothing left to recognize in the aftermath, the world CONTINUES. YOU continue.
Life goes on. And you have to BE there, pushing forward and striving higher than ever before. You have to show that your circumstances do NOT define you, even if they help SHAPE you and the path your future might follow. You have to show them that pain is just a TOOL used to see what you are MADE of, to make you truly realize what is IMPORTANT to you, that which is precious and IRREPLACEABLE, and give you the burning courage to fight FOR it with everything you have. If you want to make a DIFFERENCE, YOU have to be the MESSAGE.
© 2013 Rosie Chee
TRAINING
Added a lot more cardio than I have been doing this week...
This week re training:
Monday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 8, 8, 6, 6, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press 5 x 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. Alternate DB Lateral Raises 5 x 20
6. Skip 5 x 100 revolutions
SuperSet D -
7. Stiff-Legged BB Deadlifts (on step, reach down 6-inches) 5 x 8
8. Skip 5 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 10 at 3.3 miles/hour
b. 5 min @ Incline 12 at 3.3 miles/hour
c. 5 min @ Incline 10 at 3 miles/hour
Tuesday
Session 1
Run 3 miles
Stretch 20 min
Session 2
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Guerilla Knee-Ups 4 x 7, 5, 4, 3
2. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Close-Grip Supinated Pull-Ups 4 x 9, 5, 5, 5
5. Rope Tricep Push-Dwons 4 x 6, 5, 5, 5
6. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
20 min @ Incline 11 at 3.3 miles/hour
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8, 7, 6, 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Bicep Curls 4 x 12
5. Rope Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Weighted Crunches (on bench, knees at 90 degrees) 4 x 10
8. Pikes (on bench) 4 x 15
9. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 11 at 3.3 miles/hour
b. 5 min @ Incline 10 at 3.3 miles/hour
c. 5 min @ Incline 10 at 3 miles/hour
d. 5 min @ Incline 11 at 3 miles/hour
Session 2
Treadmill:
20 min @ Incline 11 at 3 miles/hour
Thursday
Session 1
Run 3 miles
Session 2
Treadmill:
a. 5 min @ Incline 12 at 3.3 miles/hour
b. 10 min @ Incline 11 at 3.3 miles/hour
c. 5 min @ Incline 10 at 3.3 miles/hour
Stretch 20 min
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. Plate Hammer Raises 3 x 10
3. Alternate Plate Lateral Raises 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Alternate Static Bicep Curls 3 x 10 per side
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rope Crunches 3 x 10
10. Pikes (on floor) 3 x 10
11. Bicycle 3 x 20
12. Skip 3 x 100 revolutions
Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hour
Stretch 20 min
Session 2
Treadmill:
20 min @ Incline 10 @ 3 miles/hour
Saturday
Run 3 miles
Full-Body (30 sec recovery between supersets and trisets):
SuperSet A -
1. Guerilla Knee-Ups 3 x 10, 6, 4
2. Skip 3 x 100 revolutions
SuperSet B -
3. Hanging Straight-Leg Raises (feet to touch bar) 3 x 8, 7, 6
4. Skip 3 x 100 revolutions
TriSet A -
5. Neutral-Grip Pull-Ups 3 x 6, 5, 4
6. Side-to-side Medicine Ball Push-Ups (feet on floor) 3 x 12, 10, 8
7. Skip 3 x 100 revolutions
TriSet B -
8. TRX XY 3 x 6
9. Plate Hammer Raises to Lateral Raises 3 x 6
10. Skip 3 x 100 revolutions
TriSet C -
11. Alternate DB Hammer Bicep Curls 3 x 20, 16, 12
12. Dips 3 x 6
13. Skip 3 x 100 revolutions
SuperSet C -
14. Swissball Jackkives 3 x 10
15. Skip 3 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3.3 miles/hr
b. 10 min @ Incline 12 at 3.3 miles/hr
Stretch 20 min
Sunday
Day OFF
OTHER NOTES
Sleep: Last night I got ~8 hours sleep, waking only 2-3 times - it was definitely needed, as I have only had ~2 hours sleep in total the entire week prior!
Mood: Trying to keep a smile on for everyone else's sake.
Energy: The lack of sleep and forcing of training has meant little energy. Come today on waking, I was EXHAUSTED. Have been dragging plenty at work this week as well. The fact that I've had little appetite and not eaten much all week has not helped here either.
Stress: This has been the most stressful week of my life [to date].
Concentration: Trying to keep myself busy and doing ok for the most part.
Body Composition: 8.4% bodyfat - down 0.8% from last week, and also back to a comfortable body mass of 108 pounds. I've actually also lost an inch from my waist, hips, and each thigh - re the legs, the treadmill, although seemingly "nothing" is doing something...All the stress and emotional exhaustion, on top of training being up to par AND nutrition being "good" (as what most would deem "good"), with drinking enough, has made a lot of difference. Definitely got to keep my training UP. I want to and know I can be back at 8% bodyfat by the end of NEXT week...
Quality of Training: Have been dragging quite a bit in training this week, and Friday's session was done at a SNAIL'S pace. Have been very light-headed and seeing stars often, especially when I get back from my runs...I DID run 11 miles LAST Sunday - just because, and I WANTED to just keep ON going, even thought my body was so exhausted it was just moving at whatever pace it could handle...After next week, my training will be focusing on all the obstacle races I am going to be doing over the next few months...
Joints: Left wrist has been very painful this week - not just in training, but overall. Right shoulder has suffered some, and today left elbow was giving issues in the gym, alongside my left shoulder. Hips have also been niggling, especially left. Lower back has also been creaking and clicking a lot recently.
Nutrition: Have not had much of an appetite all week and not eaten a lot, which is very rare for me; when I HAVE eaten, been very nauseous. Have been back to my Lean Gains fasting and eating windows - with the exception of Thursday, when I had some chocolate (and felt nauseous immediately after) and then later some almonds before I tried to go to sleep...Have been getting my [UK] galleon of water in (and if not, pretty close to it) almost every day - it definitely makes a difference...
Overall Sense of Feeling: This has been the LONGEST (and most stressful) week of my life. It's been a time of great heartache. Hard decisions have been made. Many tears have been shed. In the midst of it all there have been blessings and realization of the truth of my dreams, without doubt knowing where my soul lies and where I want my future to be and lead. It has not been easy and it is not a week I would wish on anyone. There has been much turmoil and devastation, but in the end I have my faith and I know that He is looking after me. Sometimes we must do that which breaks us in order to become stronger, and sometimes we are forced into situations we would never have chosen, only to understand and appreciate life more completely.
