2012 | Day 167: I'm Fighting NOT Walking Away

MOTIVATIONAL OF THE DAY

Competition or No Competition

Some live life like a competitor - in-season and off-season, working hard in preparation for a competition, but letting go afterwards, allowing themselves to become lax in the excuse of the “off”-season. However, in life there is NO off-season - there is only the NOW. We live in the NOW. We live in the IN-season.

Whether you are preparing for a competition or not should NOT dictate how hard you work, how disciplined you are, how consistently you live. Competition or NO competition, your training ethic should NEVER change, because EVERY day is a competition - you against yourself and it is the HARDEST competition you will EVER face.

Live every day as if always IN-season. That’s not to say that you can’t allow yourself some time off or easier weeks - you should be doing this regardless, because you DO need SOME rest, even when you think you cannot afford to.

Allow time to rest not just your body but your MIND needs that allowance as well, for it is the mind that drives us, and when we have weak minds, we are more likely to become complacent, and there is NO room in life for complacency.

Competition or no competition, life does NOT stop, does NOT get any easier - it is a perpetual battle for supremacy, a constant struggle to become BETTER than you were yesterday, a never-ending fight to become STRONGER, growing into the person you were always MEANT to be. And even if you get there - become who you were meant to be, it does NOT stop, because there is ALWAYS room for IMPROVEMENT, and we should ALWAYS be striving for it.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 3 miles jogging

Hamstrings (30 sec recovery between supersets):
SuperSet -
1. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
2. Skip 6 x 150 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-106 rpm

Stretch 27 min

Session 2

Treadmill 4 min @ 4.2 min/km pace

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. Alternate Single-Arm DB Lateral Raises 2 x 10 per side
4. Skip 2 x 100 revolutions
SuperSet C -
5. DB Clean and Press 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Rear Flyes 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F -
11. Behind-the-neck BB Military Press 2 x 12
12. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Did not go to sleep until close to 0300, waking at 0400 to my alarm, but drifting back to sleep until finally getting up at 0530, barely getting only ~2.5 hours sleep.

Energy: Has been there today.

Joints: Left anterior delt has been giving me the most trouble today, and still popping Aleve like it was something as harmless as cough drops.

Pump: Strong.

Vascularity: Good.

Quality of Training: Changed up HIIT a little this morning, completing three miles once done my sprints, feeling it in my legs. Since doing two training sessions today, split my "weights" up re am and pm...To the gym for Shoulders, smiles and laughter. A very brief "warm-up" on the treadmill, feeling it in my lower legs. Did weights "backwards" today from my "norm" re this session, and definitely noticed that my shoulders and arms, although were decent throughout the session. did not look the best or most defined, etc. until AFTER Behind-the-neck BB Military Press...The post-weights cardio both am and pm is probably what will "allow" me to "get away" with the "not so great" nutrition (definitely got to "bust" my butt here as well and MORE than need to get BETTER at this - got to think of my HEALTH and body, since that is what is suffering!) post-Training Session 2...

2012 | Day 164: I'm taking back control

MOTIVATIONAL OF THE DAY

The Purpose of Life

We all have a purpose in life. We all have a philosophy as to how we LIVE. Some live to make a difference, happiness simply a “side” benefit if it occurs. Others live to find the happiness in life, instead of for something greater than self. The world is made up of all kinds of people, and it needs those people to have BALANCE.

Being happy is a state of mind, of emotions, affected by far more than anyone could ever possibly describe, and for each individual, being happy means something different than it does to the next person.

Not being happy is not the same as being UNhappy. Those who live to make a difference may not always be happy, but they will likely never be unhappy, for they are doing what they love, and when you do what you love, you have a sense of peace and satisfaction, of fulfilment. Those who live only to find the happiness may never truly know what it is, because if one is never NOT happy, how can they know what true happiness is? And if you ARE happy, what is the point if you have lived selfishly, that happiness true or false, because who can truly be happy being completely selfish?

Everyone is going to have their own opinion on this and I respect that. Life is a balance of souls and always will be. But let me ask: What are YOU doing with your life? What are you LIVING for? What is your PURPOSE?

Quote for Reflection:

TRAINING

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 2 min jogging

Stretch 20 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Alternate Single-Arm Plate Lateral Raises 3 x 20
2. Hammer Raises (each hand with individual plate) 3 x 10
3. Bent Over Plate Rear Raises 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Alternate Plate Hammer Bicep Curls 3 x 20
6. Plate Bicep Curls 3 x 10
7. Plate Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Crunches 3 x 20
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 10
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Joints: Shoulders still very pain, right more than left today (go figure). Popping Aleve like some kids do candy (which is not healthy, I know).

Pump: Painful, especially during QuadSet B.

Quality of Training: Could barely breathe during HIIT (doing it out in the midday heat didn't help either)...Training in the basement today. In a lot of pain during the weights, but pushing through it regardless, determined to pretend I didn't feel anything, not to give in to the weakness. If my body breaks, then so be it - I'd rather deal with a broken body than a broken soul...

OTHER NOTES

Demons and Angels: Pain to Remind You of Your Strength

My first article for The Iron Mulisha is now up. This piece, almost like a Motivational, was inspired by a very special individual, from a conversation I will never forget, ironically on the day that EVERYthing changed, when life suddenly offers you something so very precious you're not sure whether or not to believe that it's real or truly meant for you, your secret heart hoping so as it reaches out to tentatively welcome it. So thank you (you know who you are). This message and that which inspired it - none of it has changed, and if anything, stands truer than ever right now.

2012 | Day 161: I lost my Star but not my Light

MOTIVATIONAL OF THE DAY

What Makes You Come ALIVE

You have a passion in your heart for a REASON. What you care about, love to do, desire to share - this is YOUR PASSION. It’s what makes you COME ALIVE.

When you do something that brightens your soul and lights you up from the inside out, others can’t help but NOTICE. When they notice, you KNOW your actions have an IMPACT. You want that impact to make a POSITIVE DIFFERENCE.

When your very life in actions and words, everything you do and are, makes a positive difference, you are doing the world a GREAT SERVICE. This is what the world NEEDS. People who affect CHANGE, whether they are conscious of it or not, simply because they are being who they ARE and following their HEARTS in doing what makes them come ALIVE.

You never know the ripple of EFFECT that YOUR life can have. When you do what makes YOU come alive, you can IGNITE the LIGHT inside OTHERS. When others’ light begins to shine forth into the world and they follow your example in living out their heart’s passion, TRUE DIFFERENCE can be made.

Quote for Reflection:

TRAINING

Session 1

Run 3 miles

Stretch 23 min

Session 2

Treadmill 4 min @ 4.2 min/km

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Incline DB Bicep Curls 4 x 12
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. EZ-Bar Bicep Curls 4 x 21s
5. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 8
8. Rope Tricep Push-Down 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degree flexion) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

OTHER NOTES

Sleep: Barely any - 1-3 hours on and off.

Energy: Was a very "blah" day after Training Session 1 to Training Session 2.

Joints: SO painful both my anterior delts/biceps' tendons. My left is starting to feel the way my right did last year before it "put me out". My right is getting back to that point, and I was having to dig my nails into it between sets and during post-weights cardio to try and minimize the pain. Might have to start using some Aleve again.

Pump: Again, right from the start.

Vascularity: Excellent.

Quality of Training: It was an interesting session in the gym to say the least. I'm glad I did it and felt better afterwards for it, but I was also in a lot of pain during and after (and still am).

2012 | Day 160: Is your world just a broken promise...your love just a drop of rain...

MOTIVATIONAL OF THE DAY

YOU are the CREATOR of your OWN DESTINY

Quote for Reflection: “♥ The creation of your REALITY begins with your THOUGHTS ~ “BAIT” your “HOOK” properly! ♥ COGNITIONS will bring the identical EXHIBITIONS into your life. You will “ATTRACT” back a certain “fish” based on the “LURE” that you USE, so be very SELECTIVE with the one that you CHOOSE! Before “CASTING” your “LINE”, make sure the “CHUM” is “IN line” with the EXACT fish that you would like to see COME! ♥ EXPECT only the BEST for yourself and have your ACTIONS follow suit with those thoughts. If you want the “BIGGEST” fish in the OCEAN, do not select a “ROD” that cannot handle the “MOTION”! ♥ BELIEVE yourself to be capable of attracting the grandest fish of the “SEAS”…IMAGINE bass and trout, without thoughts of minnows or anchovies! Do not allow your thoughts to “BOB” up-and-down as to what you are DESERVING of. Believe yourself to be worthy of the most “prize-winning” “GAME”…and that is exactly what you will “REEL IN” ♥ If you “CATCH” yourself thinking negative thoughts, simply “RELEASE” them and refocus on “PULLING IN” POSITIVITY. “TURN THE TIDE” of life in your favor by looking for the “UPSIDE” in all circumstances ♥ Become a “MAGNET” for all things AMAZING! You do not have to travel in a “SCHOOL” to be aware that your MIND is your greatest “TOOL”…use it to “TACKLE” life, “HOOK, LINE, & SINKER!!” ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 29 min

Shoulders (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 15, 12, 9, 9
2. BB Military Press 4 x 10 9, 8, 8
2. Plate Lateral Raises 4 x 15

Post-Weights Cardio:
Rollers 20 min @ 105 rpm

Session 2

Hamstrings (1 min recovery between sets):
1. Stiff-Legged Barbell Deadlift (on bench, reaching barbell down 6 inches) 4 x 12

Post-Weights Cardio:
Run 3 miles

OTHER NOTES

Sleep: ~6 hours, after having to exhaust myself to get TO sleep first. Woke from dreams so real the emotion they evoked was as if they HAD happened.

Energy: There, calmly.

Joints: Pain in both delt/biceps' tendons. And in my LEFT shoulder deep in the joint.

Pump: With the newest Assault, I get this hard and fast, no matter what I have done PRIOR to weights, nothing or something, which is one of the things I am liking about this formula.

Quality of Training: Back to my HIIT OUTside - it was nice, but also very hot and only got hotter, making it a little hard to breathe. Did 28 sprints as fast as I could, feeling it in my left shoulder during and after...Down to the basement today for weights. The other skipping rope that I have is not a speed rope and can be annoying to use, so I left the skipping from my resistance session/s today. Shoulders in the morning, Hamstrings in the evening. Anterior delts in a lot of pain, particularly in my left shoulder during most exercises, and winced my way through them - hence also the lower volume of that session, which only took 20 minutes to do (very short compared to my usual 50-60 minutes of intensity)...Hamstrings were fine - no Assault before this session, since it was so short and can't even really even be called a session, IMO. Then 3-mile run afterwards, just to make my body suffer more, welcoming the pain...

Supplements: Recompadrol is available again (so I'll have some more by the end of the week)!

2012 | Day 156: The Truth In My Soul

MOTIVATIONAL OF THE DAY

After All You've Been Through...

The tears and pain and sacrifice. The sleepless nights and days spent in exhaustion. The masked smiles to hide the truth. The not knowing and confusion and frustration. The hoping and holding onto the faith. The belief in something better all keeping you tethered here. After all that…

It’s something you want more than ANYthing else in the world. It’s something that made you feel ALIVE before it tore you to pieces. It’s something that gave you a new sense of direction. It’s something that you NEVER want to let go of. It’s something your life will always have missing if it is gone. It’s the CLOSEST thing in the world to your heart. After everything that has happened…

Don’t you DARE give up on it! You’ve come this far. You’ve been to hell and back more times than you can count. Remember all the reasons you determined to stay true to this, your soul. Remember what it feels like to be in that place of unimaginable happiness. You know what COULD be, so DON’T just know, but MAKE it be! After all you’ve been through…

You’ve let it build you up and destroy you, and every time you get STRONGER. You’re NOT a quitter. You’ll fight for it with EVERYthing you are because when you have the hope, the promise, of something you have wanted all your life, you do NOT just give up on it and quit! YOU FIGHT FOR IT! AND NEVER LET GO! Because you know it’s WORTH it!

Quote for Reflection:

 

TRAINING
 
Session 1

Run 3 miles

Stretch 20 min

Session 2

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm Bent Over DB Rows 3 x 8 per side
2. Push-Ups (feet on bench, hands on DB - moving in and out) 3 x 8
3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6-8 inches) 3 x 8
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 8
6. Standing DB Arnold Presses 3 x 8
7. DB Lateral Raises 3 x 8
8. Skip 3 x 100 revolutions
QuadSet C -
9. Standing DB Bicep Curls 3 x 8
10. Rope Tricep Push-Downs 3 x 8
11. Alternate DB Hammer Bicep Curls 3 x 24
12. Skip 3 x 100 revolutions
QuadSet D -
13. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
14. Reverse Curls (on floor) 3 x 10
15. Pikes (on floor) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Not good. Exhausted last night, but even though eyes were closing, I could not sleep until just after 0500 this morning, and barely for 90 minutes.

Energy: Exhausted this morning. Barely had anything for my 3-mile run. Was operating on half-past-dead in the gym, despite the fact that the energy provided from the Assault was smooth and enough to keep me going - definitely notice the difference in formulas as far as a few things though (prefer this over the original re NO Beta-Alanine tingles).

Joints: Delt/biceps' tendons - both sides - have been aching on and off throughout the day for the last few days, and are painfully sharp at night.

Pump: Pump is more noticeable with the new Assault, and definition in delts and arms is the best it has ever been (which is positive).

Vascularity: Vascularity is better as well re the new Assault, which is interesting, considering I am not as warm when I start training as I used to be.

Quality of Training: 3-mile run was just DONE - and glad to have it over with I was "dragging" that much...Resistance training was ok. Pushed steadily on through, although my right delt/biceps' tendons were VERY sharp re pain today (I was digging my fingernails into it during post-weights cardio to try and "ease" it) - probably not helped by asking my body to go heavier, because I wanted to do slightly lower reps. Definitely done for afterwards, a little blank as I sat on the couch...

Motivational of the Day: I just wanted to note that these are my own original (and fresh) work - the only things that are not mine (unless quoted otherwise) are the related "Quote for Reflection" given at the end of them (which is sometimes used as the "Motivational" - if so, credit always given where due).

2012 | Day 154: There's so much you don't know about my soul

MOTIVATIONAL OF THE DAY

The HARDEST Thing

The things that are going to make the MOST change in your life are the things that are going to be the HARDEST to do. They’re also going to require the most RISK and cause the most HEARTACHE. They will fill your heart with happiness, whilst at the same time dripping tears down your soul. It might be hard to LET GO, but it is HARDER to hold onto something that is not meant to be. Life is meant for LIVING, so even if it means saying GOOD-BYE to something you love more than life itself, to HEAL your soul sometimes you MUST.

If you have to, cry yourself to sleep at night and put on a SMILE for everyone in the morning, so that they don’t know any different, and go about your life in a way that MAKES a DIFFERENCE in others’ lives. It hurts when the one you love the most loves you back, but is too afraid to take the risk you would give your life for in a heartbeat, and sometimes the only way to hide that pain is to do your best to help ease the pain of OTHERS.

It may not make any SENSE, but in the end the pieces will all come together for you to see the BIGGER picture, and everything will be CLEARER than ever. You might NOT want to do it, but you might HAVE to, in order to prevent regret from letting the pain of it all stop you from living as you were MEANT to, depriving your LIGHT and INFLUENCE from the world. Do not let your hurts prevent you from helping heal the hurts of others.

Do not let your pain cloud your heart and shut all POSSIBILITY out. Do not think that it is over, because there is so much MORE out there for you, so much BEAUTY, so many BLESSINGS, so much more than you could ever have IMAGINED, all just WAITING for you to open your arms and EMBRACE it, ACCEPT it, and just let it HAPPEN.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet -
1. Swissball Crunches (270 degrees to 180 degrees) 4 x 25
2. Skip 4 x 300 revolutions
TriSet A -
3. EZ-Bar Bicep Curls 4 x 21s
4. Dips 4 x 6
5. Skip 4 x 300 revolutions
TriSet B -
6. Incline DB Bicep Curls 4 x 10
7. DB Hammer Curls 4 x 6
8. Skip 4 x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-107 rpm

Stretch 20 min

OTHER NOTES

Sleep: Maybe an hour or two - could not for the life of me sleep last night/this morning; too much going on in my head, even though I desperately wanted to just turn my mind OFF. Went to bed, got up, went back to bed again, watched a movie, got up, and went back yet again, finally in and out between 0800-1000, but hearing everything going on around me. Throat feels like it is closing over, head has a migraine from hell, and I got told as soon as I walked out "your face is all puffed up" (as if I couldn't already feel and know it). So, not the best of mornings to "get up" to, but determined not to let that dictate my day!

Energy: Actually had THREE servings of Assault today (and used the last of my last tub of the original formula) - time passed very fast and definitely didn't feel like TWO hours in the gym! Energy was smooth and clean, almost as if in slow motion - no jitters or crash.

Quality of Training: Changed things up a little today - still the same amount of time re resistance training, but a little more "cardio" in it. Blanking out a little during bits of it, but just kept on going, almost as if in a dream, from one thing to another. Definition in arms was great - one thing high-high carbohydrates does is help with that (and pump and vascularity - in general everything, and I have been told I do better overall with such)...Legs definitely feel better with the lower rpm re post-weights cardio on the Recline Bike - spinning, but not spinning as fast does them more good...

2012 | Day 153: It's time to rise up, man up, get back up...

MOTIVATIONAL OF THE DAY

I SHAPE ME

No one else can do it for you. Make you the person you want to be. It’s entirely on YOU to do it. To take charge of your destiny and create it the way YOU want it to be. YOU SHAPE YOU. YOU have the power. YOU make the decisions. It’s YOU. ALL YOU. If you don’t like where you’re at or what you’re becoming, then CHANGE it. Don’t wait for someone else to come along and make it better. FIX IT YOURSELF. DO IT YOURSELF. YOU have everything you need to become what you should be. Find it, use it, and BECOME. The onus is on YOU. YOU SHAPE YOU. Take CONTROL TODAY.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 4 min @ 4.4 min/km
b. 1 x 20 sec effort @ 3.8 min/km /10 sec rest
c. 1 x 20 sec effort @ 3.6 min/km /10 sec rest
d. 6 x 20 sec efforts @ 3.4 min/km /10 sec rest
e. 2 min @ 4.4 min/km

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 9, 6, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 2 x 8
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 9, 8, 7
6. Skip 4 x 100 revolutions
SuperSet D -
7. DB Clean and Press 2 x 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. Alternate Single-Arm DB Lateral Raises 2 x 12 per side
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged DB Deadlifts (on bench, DB reach down ~4 inches) 4 x 8
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-110 rpm

Stretch 21 min

OTHER NOTES

Sleep: Not able to go to sleep until quite late these days, affecting my ability to get up as well, struggling a little sometimes, groggy and foggy, waking with my head "thick".

Energy: Waning, but pulling through where I need to.

Pump: Solid and hard.

Quality of Training: Yes, used the treadmill today re HIIT - was ok on my lower legs and knees surprisingly; more of an effort on my lungs. Resistance training was a bit of a battle, left wrist aching at times, and sharpness thought left and right delt/biceps' tendons (more left), left arch favoured a lot during the skipping, and having a general hard time breathing. My body is definitely feeling the excess body mass and will be glad when it is gone again. Overall though, glad I did the session, smiles and laughter afterwards - the gym truly is one place where I can be happy.

Supplements: I now pretty much have only Assault (I have two more servings left of the last of my original tubs - then it'll be onto the latest version in Watermelon flavour), MuscleGels, RecoverPRO, and Vitamin C left - the bare basics, so going to be interesting until I get more of the rest of my staples (can't wait - especially re Erase and Recompadrol!)

Other Notes: So the last few days haven't been the best, in a funk that I haven't seemed to be able to shake. But it's time to shake it off now and just GET IT TOGETHER! It's time to get back in the game, put "that" face on and just get back up, to come back STRONGER!

2012 | Day 151: You may say I'm a dreamer, but I'm not the only one

MOTIVATIONAL OF THE DAY

Beautiful Madness

No one is perfect. In fact, it is our IMPERFECTIONS that make us WHO we are, that make us BEAUTIFUL, that make us stand OUT. Besides, who wants to be perfect? If you’re perfect you never change, you never grow, and you never become better. And life is all about change, growth, and building on what is already there, layer upon layer, creating the complex and beautiful being that we are and were intended to be. Beauty is not in perfection; it is in IMperfection.

We all see the world differently. Therefore we each define the world and the way we experience it differently to everyone else. The world cannot be put into a small, square box, like some would will it, neat and clean and tidy and specifically labelled as something. Our DIFFERENCES make us unique. What some call “madness” others call “genius” and just because others have a certain perspective of you does not mean it is truth. All genius is discovered and created from what is always seen as “madness”.

Life is meant for LIVING. Dancing and laughing in the rain just because you can. Loving when all seems impossible, because the greatest happiness comes from dreaming and following our hearts. Taking the odds because you’d rather risk than play it safe. Standing OUTside the circle of others, because carving your own path is better than blending in and losing yourself.

Life is for making an IMPRESSION. On ALL whose paths you cross. And there is no greater impression left than that of one who KNOWS who they are, completely confident in it, striding through life with passion and purpose, imperfectly beautiful, the sparkle of mad genius like a halo around them, so wonderfully and unexpectedly different from the rest of the world that they are never forgotten, leaving a small part of themselves in the soul of all their lives touch.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm DB Lateral Raises 3 x 15 per side
2. Plate Hammer Raises 3 x 10
3. Rear Flyes 3 x 12
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. Rope Tricep Push-Downs 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 15 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Swissball Crunches (270 degrees to 180 degrees) 3 x 15
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 15
12. Skip 3 x 100 revolutions

Post-Weights [HIIT] Cardio:
a. Recline Bike 8 min @ 104-108 rpm
b. Recline Bike 8 x 20 sec effort/10 sec easy
c. Recline Bike 8 min @ 104-108 rpm

Stretch 20 min

OTHER NOTES

Sleep: Could not sleep last night. Ended up watching two movies before resigning myself to silence at 0438, and even then, it took me a while to drift off into the darkness, waking several times, before eventually getting up just after 1000. Head and throat feel thick, body feeling like lead.

Energy: I MADE it happen.

Pump: Strong - and on NO Assault today, too (which just goes to show what all the carbohydrates I've been shoveling in the last few days can do).

Quality of Training: Didn't feel like doing it, honestly, the way my body is feeling (which is like a completely different person than it was only a few days ago). Feeling EVERY rep, every skipping revolution, every gasp for air.

Overall Sense of Feeling: Ever looked at yourself in the mirror and not recognize you? It's true that the higher you fly, the further you fall if your wings give out. I've never crashed this hard before (and no, it's not easy admitting it, either), but I know I can reach those heights and will only aim HIGHER now, working on my strength so that I don't fall again. I am just thankful to God for the amazing people He has Blessed me with at this point in my life!

2012 | Day 149: You've got to live every single day as if it's your only one

MOTIVATIONAL OF THE DAY

As Long As...

Life hurts. It will kick you until you bruise and bleed. It will try and take everything from you. It will put you through hell and back. Just because it can and because it feels nothing as it does so. But as long as you feel pain, be grateful, for it means that you’re still ALIVE. You’re still here. You can still make a DIFFERENCE. Use your STORY to inspire others what is possible, what can be overcome, what it means to be more than a survivor.

You’re human. Humans are flawed and imperfect. They make decisions they know they shouldn’t. They make choices that can lead them down dark paths they would rather regret. But as long as you make mistakes, it means that you have opportunity to learn from them and GROW. See every mistake in judgement, every wrong turn, every slip off the path as a LEARNING curve on your journey to the betterment of self.

As long as you’re alive, you have hope. Hope for the future, what can be, what will be, and everything waiting to be embraced. As long as you keep hoping and keep trying, keep fighting back at life and doing everything you can to keep moving FORWARD, it cannot put you down.

As long as you have hope, BELIEVE in yourself. Believe in your DREAMS. Believe in what you want to BECOME. As long as you hope and refuse to give in, you can have anything, do anything, BE anything you want. So NEVER give up, go out and GET it!

Quote for Reflection:

TRAINING

Skip x 1,000 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm DB Bent Over Rows 3 x 10
2. Push-Ups (feet on bench, hands on fists on floor) 3 x 10
3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6 inches) 3 x 10
4. Skip 3 x 120 revolutions
QuadSet B -
5. Behind-the-neck BB Military Press 3 x 10
6. DB Clean and Press 3 x 10
7. DB Lateral Raises 3 x 10
8. Skip 3 x 120 revolutions
QuadSet C -
9. Incline DB Bicep Curls 3 x 10
10. Rope Tricep Push-Downs 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 10 per side
12. Skip 3 x 120 revolutions
QuadSet D -
13. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 10
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 10
16. Skip 3 x 120 revolutions

Post-Weights Cardio:
a. Recline Bike 10 min @ 109-112 rpm
b. Recline Bike 1 min @ 103-108 rpm

Stretch 20 min

OTHER NOTES

Sleep: Went to bed earlier than usual again last night - straight after eating. Only slept for ~4 hours before waking though, unable to get back to sleep. Which is ok, considering 4-5 hours is my optimal sleeping period.

Mood: SO HAPPY!!!

Energy: Despite my body being even SORER than it was yesterday, I have boundless energy - must be my mood uplifting me! Suddenly felt shattered not too long after training though, but energy picked back up again pretty fast.

Pump: WOW, just WOW! Strong!

Vascularity: Back in full force! Definitely using Assault again makes a difference - probably going to use it pre-shoot before my next one, to see if I can get this!

Quality of Training: I felt like I was on FAST FORWARD today, even though the time passed as usual for this session. Skipping was fast - and more revolutions during weights too, which was good, because felt like didn't want to stop. Muscle ached, especially mid-to-lower back, hips, and legs heavy as anything, but it didn't stop me from powering through the weights. Had to dropset on QuadSets B and C, but was fine.

Supplements: I will finish my bottle of Alpha-T2 on Saturday.

Other Notes: I've made several changes and updates to my website over the last month and there are a few more coming over June.

2012 | Day 143: I'll make a wish send it to heaven

MOTIVATIONAL OF THE DAY

Superseding Heights

Once you reach one height, achieve one goal, manifest one dream, it’s NOT the end. Your journey is FAR from over.

Life is all about BUILDING on what we have accomplished, becoming BETTER every day, EVOLVING perpetually until we are the BEST that we can possibly be, the ULTIMATE version of ourselves, what we were always MEANT to be. It is a NEVER-ENDING process, because we will never completely be the “ultimate” version, but we CAN achieve satisfaction in a life well lived, fully and COMPLETELY.

Once you reach one height, set your sights on an even HIGHER peak, a greater goal, a new dream. Then APPLY all the DESIRE and DEDICATION that you have within you to REACHING it.

And when you reach it, REPEAT the process and KEEP repeating it, for life is about constantly moving FORWARD. That is how GREATNESS BECOMES.

Quote for Reflection:

TRAINING

Session 1

Skip x 600 revolutions

Arms (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 4 x 8 per side
5. Rope Tricep Push-Downs 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 8
8. DB Hammer Curls 4 x 8
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
a. Recline Bike 5 min @ 113-117 rpm
b. Recline Bike 15 min @ 108-112 rpm

Session 2

Skip x 1,000 revolutions

Abs (30 sec recovery between trisets):
TriSet -
1. Weighted DB Crunch (on floor, knees at 90 degrees) 4 x 15
2. Reverse Curl (on floor) 4 x 15
3. Pikes (on floor) 4 x 15

Post-Weights Cardio:
Run 3 miles

Stretch 25 min

OTHER NOTES

Sleep: Fell asleep late, but body woke after ~4.5 hours sleep and I was ok.

Mental Acuity: More thinking today.

Joints: Wrists were so painful during training I almost wanted to drop the weights down at times. Left hip niggly as well.

Pump: HARD AND PAINFUL, especially in left bicep.

Vascularity: Close to the strongest I have seen it yet.

Quality of Training: Had to make resistance training this morning a shorter session - and shorter it was at only 30 minutes; haven't done weights that short in a LONG time. Strength was down a lot, especially for TriSet A - wrists both very weak during Close-Grip BB Bicep Curls and aching after Dips. Looked exhausted by the end of the session and expression was not too nice either.

Nutrition: Last Wednesday night I made some chocolate peanut butter balls and have proceeded to eat them daily for the last six days (along with other things I should NOT have). So, there goes the "diet". But, as "luck" would have it, I DID lose bodyfat and gain a little muscle mass over that time, so it "evened out" some, but it's cutting it a little close, especially since this shoot next week means a lot to me. Time to STOP MY SELF-DESTRUCTIVE BEHAVIOUR - there is no BETTER TIME THAN NOW!

Other Notes: I keep being SURPRISED. It's a nice feeling. God is really MOVING in my life right now.

2012 | Day 142: You're the only voice my heart can recognise

MOTIVATIONAL OF THE DAY

How Special You Are To Me

It hurts me to know you are hurting, to be so far away I can do nothing about it. It hurts me to know that you think yourself undeserving of love, unworthy of the one beautiful gift everyone should be blessed with. It hurts me to know something of your self-perception, because it is so far from the truth.

It hurts me watch you retreat, watch you disappear before returning, each time taking a part of my soul with you. If only that part of me could remind you of what I see, that if you were not who you are then I would not feel the way I do about you.

You are amazing. You are wonderful. You have given so much and expect nothing back. Life has kicked you down and yet you rise up every time. You fight back. You soldier on. Life has given you so many traumas, but still you are brave enough to look for the joy, trying to have fun with it.

We all make mistakes, but we also learn from them. We all have things we are ashamed of, but that does not make us any less of a person or less lovable. We all have that one person in the world, imperfect but perfect to us, beautiful and precious just the way they are.

YOU are beautiful and precious and so very SPECIAL to me. I only wish I could hold you and let you know just how much. Maybe then you would understand what I see and know and love.

Quote for Reflection:
 
 TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 14 min jogging

Stretch 16 min

Session 2

Skip x 1,000 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 4 x 12, 12, 12, 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. DB Clean and Press 4 x 8
8. Skip 4 x 100 revolutions
SuperSet E -
9. DB Lateral Raises 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F -
11. Alternate Single-Arm DB Lateral Raises 4 x 8 per side
12. Skip 4 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlift (on box, reaching BB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 4 x 10
16. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm

Session 3

Run 3 miles

Stretch 5 min

OTHER NOTES

Sleep: Woke feeling like crap, but once I got "going", I was ok.

Mental Acuity: It's been a "thinking" day, my mind running even fastER than usual, myriad ideas and questions spinning around inside.

Mood: It has been one of the BEST mornings in a long time! I am SO looking forward to next week (it's going to be the best birthday ever - if only you were there, it would be "perfect"!) and the months ahead!

Joints: Both wrists caused issues at different points during training, so tried to be careful with them. Right anterior delt in the joint has also been sharp all day, since waking.

Pump: Strong and hard, almost from the start.

Vascularity: Stronger in left bicep than right and right forearm than left, but was great overall - call me odd, but I LIKE seeing it!

Quality of Training: HIIT was weird this morning - I had the most energy and speed that I have had in a long time, explosive from the start, but tiring quickly half-way through my sprints, tasting blood in my mouth for the first time in ages, feeling like I wanted to be sick...Resistance training was good - painful re delts and wrists, but I made sure to keep myself going, keeping the intensity high, finding it a little difficult to breathe at times (but not as bad as it has been of late), and nauseous a little as well (surprisingly)...Didn't feel like doing an evening run, but I am going to do whatever it takes now to ensure these last eight days make as much difference as possible - a little slower than usual, feeling how heavy my body was feeling, but also tightness in my left hip that had bothered me some during HIIT as well...

Other Notes: GOOD things are happening! I am so EXCITED!

2012 | Day 140: I just can't walk away...

MOTIVATIONAL OF THE DAY

Passion and Determination

Everything you do should be done with PASSION. Passion makes you feel ALIVE, lights you from within, gives the sparkle in your eyes, the bounce in your step, then energy and enthusiasm that draws others to you.

Everything you do should be done with DETERMINATION. Determination means that you are prepared to do whatever it takes, no matter who or what may try and stop you from achieving what you have set out to accomplish.

Together, passion and determination make a POWERFUL team. A powerful team is hard to break and only gets STRONGER when faced with adversity.

Passion and determination make the journey less arduous. You know that everything done has a PURPOSE, bringing you one step CLOSER to the culmination of your dream. One step closer to the ultimate HIGH.

Quote for Reflection:

TRAINING

Session 1

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 8
2. BB Military Press 3 x 8
3. Single-Arm DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 21s
6. Dips 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 20
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm

Stretch 20 min

Session 2

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 10 min jogging

Mood: Upset during training, close to tears at several points, getting frustrated and angry with myself, forcing my body to scream as I pushed it, not helping my stress (which has been exceptionally high the last few days - evidenced by the coming up again of my wisdom teeth, the SECOND time in the space of 2-3 weeks!).

Pump: Strong and hard - this, combined with the vascularity and definition is what I want ALWAYS.

Vascularity: Excellent - looked like someone had painted veins on me, LOL.

Joints: Left wrist in pain. Right wrist pain as well after the second set of EZ-Bar Bicep Curls. Right anterior delt in constant pain throughout training and the rest of the day.

Quality of Training: Almost pretty much out of bed and to the gym today. Took me a little to awake fully and concentrate, not really wanting to be there, but glad that I did the session by the end, flushed and dripping as I was...Finding it hard to breathe during post-weights cardio, my heart hurting, the pain in my chest radiating, continuing with pressure from one fist on my chest, my face a mask of pain...

OTHER NOTES

About Muscle Interview

Got home from the gym to discover that my Interview (inclusive of many never-seen-before images taken by Dan Ray) with About Muscle was published [as a Feature] today (thank you, James)!

Check it out: Interview With The Female Terminator Rosie Chee

2012 | Day 118: If a star could light the way that could take me back to you...

MOTIVATIONAL QUOTE OF THE DAY

"♥ If you don't “PERCEIVE” yourself as an “ACHIEVER”, it is impossible to PERFORM as one…It is only when you “CONCEIVE” yourself to be a PERSON OF ACTION that you can actually become one ♥ In order to create an “ELECTRIFYING” life, you must first IMAGINE yourself as a “LIGHTNING ROD” in order to “CONDUCT” your behavior accordingly. The SKY is the limit for you so long as you REGARD yourself as the “RISING STAR” that you are! ♥ When you BELIEVE that your efforts are “WORTH-while” and can ENVISION yourself as having tremendous “VALUE”, you will produce RESULTS of equal “WORTH”. As soon as you “RECOGNIZE” yourself as being capable of ANYTHING, you can “REALIZE” EVERYTHING that you “VISUALIZE”! ♥ Eliminate your “SHORT-SIGHTED” outlook by always wearing your “SPECTACLES” of SUCCESS…the VIEW will become nothing short of “SPECTACULAR”!!♥" – Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 16 min

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Seated Bent Over DB Rear Raises 3 x 10
2. DB Hammer Raises (each hand with individual DB) 3 x 10
3. DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted Crunches (on bench, knees at 90 degree angle) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 10
12. Skip 3 x 100 revolutions

Stretch 5 min

Woke up an hour later than planned, but went for my HIIT regardless. Body VERY sore from yesterday (for all those who think that posing and/or modeling is easy, believe me, it hurts almost MORE than an intense resistance session the day after!), feeling every pound on the pavement...Finally settled into the hotel at Hollywood Beach, starting my training session an hour later than I wanted to. But, did it - in the hotel Fitness Center, using what they had. Session was ok, my body sore. During QuadSet B left wrist was aching badly, then the pump in my left bicep became painful, but it was all made up for by seeing the definition in my delts and arms strongly throughout training, vascularity just popping - this is what I want for photoshoots! Abs coming out nicely, and I posed for a little after the session - I look the best I ever have from the waist up, IMO, which gave me a smile (I am still 8% bodyfat, but my girths are a little smaller than yesterday, - albeit overall body mass more - and FINALLY BOTH my arms and legs are back to being SYMMETRICAL, so definitely pleased with that, and hoping for 7.8% bodyfat - or a little less - tomorrow!)...Didn't do any post-weights cardio, since I will practice a little more posing tonight before bed...Now going to go and walk along the beach - I have missed it so much, and for it to be practically on my "doorstep" right now, is truly wonderful...

2012 | Day 115: Do the little things in life stay with your soul?

MOTIVATIONAL QUOTE OF THE DAY

"..life evolves into whatever you want to create....life is simple...work hard...people will always knock you down....and then mother nature does at the same time...the difference...everyone gets knocked down...its how you react to it that matters...you can't control mother nature or the public...but you do have total control of your independent actions...life is a journey.." - David Black

For the complete Motivational, review The Journey of Life | Rosie's MuscleRevolution.

TRAINING

Session 1

Run 3 miles

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Neutral Grip Seated Row (each hand with individual handle) 3 x 15
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
3. Stiff-Legged DB Deadlifts (on bench, reaching down 3 inches with the DB) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 10
6. Plate Hammer Raises 3 x 10
7. Single-Arm DB Lateral Raises 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. DB Bicep Curls 3 x 21s
10. DB Hammer Curls 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 10 per side
12. Skip 3 x 100 revolutions
QuadSet D -
13. Rope Crunches 3 x 15
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 15
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm

Stretch 22 min

More than a little shattered on waking this morning, but nothing my body has not been through before...7.2 pounds lost from yesterday first thing to this morning, making my run a little easier on my knees, albeit legs feeling dead and slow. It was ok, just a prelude to the weights...Then to the gym ready for a monster session. QuadSet A was good - few modifications to allow for the equipment and what was available, but fine. For the first set of QuadSet B, did Single-Arm DB Lateral Raises first (Rear Flye machine - yes, the only one I use - was occupied) - definition through anterior and lateral delts was good. Rear Flyes felt more than a bit weird because of the machine (different to what I am used to), but they were done. Skipping was a little slower, feeling myself tiring (no Assault pre-training today either). Pump strong and painful during QuadSet C - left wrist also aching on the second set, forcing a gritting of teeth to complete each exercise. Finished off with a killer QuadSet D - feeling abs burning today...Felt and looked half-past dead at the end of my weights, but sat myself down on the Recline Bike to "finish" off this training session. Not able to spin fast (definitely prefer my bike!), feeling it in my quads. Finding it difficult to breathe for a large part of it, ending in a dripping, gasping mess...

Session 2

Run 3 miles

Did NOT feel like doing this at all - tempted to just sit on my rollers for 20 minutes, but running does better for me when it comes closer to times like this. But felt so exhausted wasn't even sure how much good it would be. Regardless, went out and did it anyway, in the dark, the way I like it, and was relieved when it was done.

2012 | Day 105: In God's Hands

MOTIVATIONAL QUOTE OF THE DAY

"♥ There may be times in life where it feels that a METEOR has suddenly STRUCK everything that you knew to be “normal” and sent it flying into the air...LET THE PIECES GO... ♥ Do not frantically attempt to grab the "debris" from "space", for you will be interrupting one of the most AMAZING processes that we as humans "face". WHO we presently ARE has been shaped by EACH and EVERY experience and encounter that we have ever had ♥ While you may feel completely OUT OF control, understand that what is happening is Divinely UNDER CONTROL. When life delivers a "BOOM", it is simply making ROOM for a newly formed TRAIT predestined by your FATE ♥ There are absolutely NO MISTAKES in what these "QUAKES" shake into our lives. Allow the "dust" to SETTLE where it may, revealing in its "aftermath" the BEAUTY of something much larger than us at work. It is these "STRIKING" moments that have the greatest "IMPACT" on who we ARE...ultimately, they are what DEFINES US ♥" - Lauren Christine Frahn

TRAINING

Skip x 1,000 revolutions

Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
3. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
Skip x 300 revolutions
TriSet B -
4. Rear Flyes 3 x 10
5. Plate Hammer Raises (each hand with individual plate) 3 x 10
6. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. DB Zottoman Curls 3 x 10
8. V-Bar Tricep Push-Downs 3 x 10
9. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet D -
10. Swissball Crunches (feet on wall, knees at 90 degree angle; from 270 to 180 degrees) 3 x 10
11. Pikes (on bench) 3 x 10
12. Reverse Curls (on bench) 3 x 10
Skip x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 111-115 rpm

Stretch 25 min

Just a single session today, since I am NOT having a day OFF training this week. Fifth resistance session for the week - the best of them all so far, actually, which is surprising, given that it IS close to the END of the week and I've been struggling BADLY up until now with almost ALL my weights! Headed into the gym and started out skipping - rapid, a SMILE on my face (the first at the START of a session this week!), no issues with my knees, shoulders, or left wrist...Vascularity and definition strong from the start, I began "backwards" to how I would usually do a Full-Body session, wanting to give my shoulders and biceps' tendons a little more time before hammering them. TriSet A was done with relative ease - stronger than last time I did it, with less pain too. Then to TriSet B. Rear Flyes may have been a little light, albeit the weight I used (and STRUGGLED with) on Monday, which I guess is ok, since I am going to be doing Shoulders again tomorrow. Used a plate in each hand for Hammer Raises today - wincing with this, but not as much pain as holding a single large plate in front of me (like yesterday). Decided to be different and ALTERNATE with the Lateral Raises re single-arm - this actually caused the MOST pain in my left delt/biceps' tendon, and the last set was done rather slowly. Determined to keep my weights up, used the same weight as I did last week on Arms/Abs' day re DB Zottoman Curls - did two more reps each set as well, albeit one less set than for that session. V-Bar Tricep Push-Downs almost seemed easy, despite the fact that I did not lower the weight by much from what I use on Arms/Abs' day. Alternate DB Hammer Biceps Curls caused a lot of pain, especially in my left delt/biceps tendon, exacerbated by a highly painful pump. Vascularity was prominent in my right side during Alternate DB Hammer Bicep Curls, but in my left side during DB Zottoman Curls, which was odd. For another change, I started TriSet D with Swissball Crunches - my feet on the wall, knees at a 90 degree angle, and, to INcrease the degree of difficulty (and consequently pain during the exercise), I did my crunches from 270 degrees to 180 degrees. Pikes were LOVED - although my left hip (AND lower back on the last set) were popping almost every rep. Finished killing abs with Reverse Curls...Cadence was slightly higher during post-weights cardio, which was fine, although it WAS a little effort in the second half, my left arch beginning to ache some...

2012 | Day 81: My Body WILL Fall In Line!

MOTIVATIONAL QUOTE OF THE DAY

Catch Your Star by Shannon M. Dickinson

Catch the star that holds your destiny -
the one that forever twinkles in your heart
Take advantage of precious opportunities
while they still sparkle before you
Always believe that your ultimate goal
is attainable as long as you
commit yourself to it
Though barriers may sometimes
stand in the way of your dreams
remember your destiny is hiding behind them
Accept the fact that not everyone
is going to approve of the choices you make
but have faith in your judgement
Catch the star that twinkles in your heart
and it will lead you to your destiny’s path
Follow that pathway and uncover the
sweet surprises that await you
Take pride in your accomplishments
as they are steppingstones to your dreams
Understand that you may make mistakes
but don’t let them discourage you
Value your capabilities and talents
for what they are make you truly unique
The greatest gifts in life are not purchased
but acquired through hard work
and determination
Find the star that twinkles in your heart
for you are capable of making
your biggest dreams come true
Give your hopes everything you’ve got
and you will catch the star
that holds your destiny

TRAINING

Tuesday

Skip x 1,200 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 10, 8, 6, 6
2. Dips 4 x 10, 8, 8, 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12
5. V-Bar Tricep Push-Down 4 x 8, 8, 6, 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12, 10, 10, 10
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 20, 15, 15, 10
11. Ab Rollout 4 x 15
12. Pikes (on bench) 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Stretch 20 min

Surprising turn of events today. At 0140 I was STILL NOT asleep, although I felt like I was close, so took half a scoop of G8 then (all other "pre-bed" supplements taken well earlier on Monday - before I had >4,500 calories because for some random reason I was STARVING and CRAVING like no one's business, which was well outside my Lean Gains 8-hour feeding window, yes, but eh; spankings later). Don't remember too much not long after that, knowing I passed out before 0200! Anyways, I slept solidly through to 1536, when I was woken by a text - so an UNinterrupted ~13.5 hours sleep! CanNOT even remember the last time that happened! Awesome in that I got the sleep - body must have needed it desperately after last week (and rightly so), but NOT awesome in that it kind of screwed up my day as far as training (good thing it wasn’t a day where I have scheduled a pm cardio session) and supplement doses, etc. Not to be deterred, I decided to wait until a LOT later on to do my training, and headed to the gym ~2200 for it...There were still quite a few people there at that time, although it was nearly empty by 2300 (and far less people than at ~0530 in the morning!). Anyways, started out with skipping, adding to what I did last week, ignoring my right ankle, which felt tender and like it was going to roll...Then onto the weights - what I was looking FORWARD to. Able to do more reps today on Close-Grip BB Bicep Curls, which was good, since I have been struggling with these badly the last few weeks. Dips I just went low on, and stopped when the pain in my right anterior delt became TOO sharp. Skipping fine between, although finding my feet were "dragging" a little. Used the weight I STARTED at last week re Incline DB Hammer Bicep Curls and was able to do 12 reps on all four sets, so stoked about that! Vascularity by this point was like wow, my delts and arms - forearms especially - looking DRY and covered in blue spider lines. Despite that, I found myself getting quite frustrated during the skipping, coming close to growling aloud at one point, so annoyed was I at myself. Increased the weight on V-Bar Tricep Push-Downs and managed well there. Increased my weight from last week re DB Zottoman Curls by five pounds, managing six reps on each set before having to dropset down to last week's weight, forearms so pumped and tight that it was an effort even at the lighter weight! DB French Press was fine, although the last rep on the last couple of sets was an effort. The way my delts look when I'm skipping gives me something to aim for when I am RELAXED. Abs' triset was effective - changed the Plank for Pikes, feeling every single one, my left hip POPPING in and out terribly each time I lowered my legs though, which is NOT cool (that hip has been bad for a long time, but been gradually getting worse over the last few weeks, so much so that it affects me when doing Rope Crunches!) I was sweating a lot almost from the start, especially since I chose to wear a beanie throughout my resistance training, but didn't let it bother me...Finished off on the Recline Bike, legs surprisingly fresh and able to spin a little faster. Walking around afterwards, I felt like I was walking on air!...The walk back to the hotel was pleasant. I definitely prefer walking in the dark with the roads almost deserted to during the day. Calming and peaceful on the mind...Stretched when I got back to the hotel...

Wednesday

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 4 min jogging

Stretch 10 min

Session 2

Run 7 miles @ 5.3 min/mile pace

Stretch 10 min

All-nighter from Tuesday (since I was only walking home from the gym after Tuesday's training not long after midnight!)...Had to walk back to the gym for a client at 0500 and felt completely shattered when I got there, just wanting to be curled up in bed asleep. But, got through, and on the way back to the hotel did my HIIT - albeit only eight sprints today, not managing them well, my right ankle giving me a little issue (from all the skipping on Tuesday), cutting it short instead of going for 20 minutes, figuring it'd be ok (and probably help with recovery a little too)...Closed my eyes at ~1745 and slept for an hour, woken by a text. Just feeling so completely shattered, my body aching all over, going for a 7-mile run is the LAST thing I wanted to do, but damn it, I WILL do what I have to. Besides, it's a beautiful day outside. So, headed off for my run, legs dragging, breathing shallow. At the 11-minute mark my right knee started seizing up on me, but I kept on going, trying to push myself HARDER, only to have my left shin start with shooting pains not too long after I'd turned at the half-way mark. Assaulted by things I would rather forget, I forced my body to a faster pace, but was only able to manage it for a while, angry at myself for not being able to hold it. VERY relieved to see the hotel and, if you can fall UP stairs, that's what I did back to my room, my legs screaming for the relief that stretching brought, my right knee in agony all over by then...

Day 172: Life is about FORWARD momentum!

MOTIVATIONAL QUOTE OF THE DAY

"When you get inspiration, harness it and do not let it go. Objects in rest stay at rest unless acted upon by another force! If you don't like something in your life it's ON YOU to change it! Do not fear setbacks, push forward...NEVER stop." - Layne Norton


TRAINING

Session 1

Cardio - Rollers:
20 min in 39x18 @ 110-112 rpm

Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 25
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm

Stretch 20 min.

Session 2

Cardio - Rollers:
20 min in 39x18 @ 100 rpm


COMMENTS

Sleep - Time and Quality: On and off, broken as hell, neither quality or quantity.

Mood/Aggression: Finding a reason to smile, continually inspired and motivated.

Energy: Some, but not a lot.

Stress: Decreasing.

Joints: Left wrist really aching during resistance training today.

Endurance: Great.

Strength: Better than this session last week.

Pump: Strong - love the way my arms felt!

Vascularity: Need to keep the vascularity I get when training or after a shower or eating ALL the time!

Quality of Training: Rollers was a much faster pace than that of late, but was good for my legs. Resistance training was pretty awesome, although, like yesterday, it passed quickly. Slowed the pace down more for "recovery" during post-weights rollers.

Recovery: Still recovering from my sore stomach from the last couple of days - that almost takes more out of me than training or photoshoots!

Other Notes: Going to return to having only HALF a dose of IGF-2 a day - 3 caps first thing.

Day 161: Only One You

MOTIVATIONAL QUOTES OF THE DAY

"Only you can be you...What I'm able to, God wants me to do. You are the only person on earth who can use your abilities. No one else can play your role, because they don't have the unique shape that God has given you...The abilities that you do have are a strong indicator of what God wants you to do with your life...God doesn't waste abilities; he matches our calling and our capabilities...When God made you, he broke the mold. There never has been, and never will be, anybody exactly like you." - Rick Warren, The Purpose Driven Life

"I'm just that special." - Patrick, A.E.U. Enact mecha pilot, Mobile Suit Gundam 00: Celestial Being (Season 1, Episode 1)


TRAINING

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 20
Alternate Set B -
3. Alternate Backward Lunges (long stride) 4 x 10 per side
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 20
6. Dips 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 20 per side
8. Lateral Raises 4 x 10
Alternate Set E -
9. Plate Hammer Raises 4 x 6
10. Behind-the-neck BB Military Press 4 x 10
Alternate Set F -
11. Push-Ups (feet on floor, hands fists) 4 x 10
12. Reverse Rows (feet on bench) 4 x 10, 10, 8, 6

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm

Stretch 20 min.


COMMENTS

Energy: Even MORE energy than I've had over the last few days, and that is saying SOMEthing!

Pump: Strong once got to Alternate Set C.

Vascularity: The best ever after my post-training shower and LipoBURN application.

Quality of Training: HIIT was AWESOME, the best ever, sprints were explosive, back to feeling like myself - the cooler weather definitely makes a HUGE difference for me! Resistance training was good. Rollers afterwards was meditation time.

Competition Notes: The focus of the next three weeks is just going to be on getting leaner, as lean as I can get. The two weeks after that I will use to make a concentrated effort on posing practice (honestly, I have done so little of this even up to now, and not having a facility to be able to practice in has made it a little harder as well, but I'm not too worried) and stage presence, opening myself up to relax and have fun, to just let the side that is often only seen in private out, so that I have no self consciousness on stage and can just be an infectious bundle of energy and "wow".

Day 155: Share to Inspire

MOTIVATIONAL QUOTE OF THE DAY

"I believe it is important for everybody to share their personal life successes and failures so that they may inspire others to do the same. If you can touch one life then it makes it all worth it, and who knows they may do the same creating a chain reaction!!!!!" - Ben Booker


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 5 min.

Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 4 x 20
2. Dips 4 x 10
Alternate Set B -
3. Alternate Hammer Bicep Curls 4 x 20 per side
4. Lateral Raises 4 x 15
Alternate Set C -
5. Plate Hammer Raises 4 x 10
6. Seated Rear Raises 4 x 10
Alternate Set D -
7. Push-Ups (feet on floor, hands fists) 4 x 15
8. Reverse Rows (feet on bench) 4 x 12, 10, 8, 6

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~2 hours, and even then, tossing and turning. I went back to bed on waking, hoping to go back to sleep, but to no avail, especially since my insides felt like they were being torn asunder again

Mood/Aggression: Regardless, smiling and positive.

Energy: Honestly, I've had the most energy that I've had in a while - goes to show that the shorter sleeping periods work better for me (although not that short all the time).

Endurance: No worries here.

Pump: Unbelieveable from the second alternate set.

Vascularity: Rippling - nice; now STAY like this!

Quality of Training: Rollers, insides churning the entire time. Took a little time out to stretch afterwards, to let it settle a bit. It didn't, so just went into finishing off yesterday's resistance session, with all the Upper Body exercises, and actually had a pretty good session.

Recovery: I feel fresh.

Other Notes: More Shred Matrix arrived yesterday, so I started it, since this is another product that I definitely notice a difference with when I am not using it.

[Mini] Review of AI Sport Nutrition's Maniac (Pink Lemonade flavour)

Along with my tub of Red Raspberry RecoverPRO were a couple of samples of Maniac (one for each Sean and I), and since this has been a month of trying new products, I figured why not just use it and see what it was like. This is what happened . . .


What is it?



* Increased Pumps
* Extra aggression in the gym
* No Crash
* Increased Muscle Mass
* Increased Vascularity
* Insane Endurance
* Extreme Focus

For more information on the product, please review AI Sports Nutrition :: Maniac.


Smell: In the packet, Maniac smelled strongly like lemonade.

Taste: Definitely lemonade - it could have been a Sprite, it has that taste. Unfortunately, I am not a fan of lemonade or lemon flavoured products (even though I like lemons), so I was not doing cartwheels over the taste. Taste was true to the said flavour though.

Solubility: On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker; no bubbles left on top of the water either.

Texture: Like fruit juice diluted with water.

Aggression: I wasn't actually aggressive when training today. Sometimes my aggression gets so high that I just want to beat something to a bloody pulp, but there was none of that, not even a hint. Just determination to keep goin.

Focus: Had extreme focus for my training. In fact, I was so focused on my sprints during HIIT that most of them were MORE than 20 seconds!

Endurance: Today was this week's longest resistance session and I was fine. No faltering or dying, and not feeling exhausted.

Pumps: I had excellent pumps, which is normal anyways, since I did a Full-Body session.

Vascularity: Vascularity was AWESOME! I did some posing practice in my recovery periods towards the end of my resistance session, and vascularity was like, "wow - I want that for competition and ALL the time!"

Muscle Mass: I'm not currently aiming for muscle accretion, since I am in a fat loss phase re competition preparation. However, one sample and one session is not enough to comment on body composition effects that a product may contribute towards, whether gaining muscle or maintaining current muscle mass.

Other Effects: Energy was great - very pleasantly surprised. No crash of energy either, which is good.

Overall: I only used a single scoop of Maniac once, which is not enough to give an overall score, and I would need to have used it for a prolonged period of time to give a real evaluation on it.

Would I use again? Actually, yes - albeit in a different flavour - to see what long-term effects of a full tub brought.

Would I recommend? I really would have to use a complete tub of Maniac to see what its long-term effects are re progress and results, etc., before I could say whether or not I would recommend it. Based on my one sample for my one day of training, though, I definitely recommend trying a sample.