MOTIVATIONAL QUOTE OF THE DAY
"You can do anything you want in life, even the things that seem impossible. The only one stopping you is yourself! Keep your faith and you will find a way." - Kyleigh Moldovan
TRAINING
Session 1
Cardio - Rollers:
20 min in 39x18 @ 120-122 rpm
Stretch 20 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm
COMMENTS
Mood/Aggression: Remaining positive.
Quality of Training: First session of rollers was pretty fast (all the carbohydrates from last night kicking in, LOL). Second was just a "recovery" session.
Body Composition and Look: Even after the HUGE "cheat" of last night, I could see my 6-pack this morning - the first real day it has been CLEAR clear, so pretty happy with that!
Showing posts with label rollers. Show all posts
Showing posts with label rollers. Show all posts
June 25, 2011
June 1, 2011
Day 152: BELIEVE!
MOTIVATIONAL QUOTE OF THE DAY
"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker
TRAINING
HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.
Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!
Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.
Mental Focus and Clarity: Focused. Clear.
Endurance: Fine.
Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .
Recovery: Body feels great!
"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker
TRAINING
HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.
Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!
Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.
Mental Focus and Clarity: Focused. Clear.
Endurance: Fine.
Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .
Recovery: Body feels great!
May 28, 2011
Day 148: Change You for YOU!
MOTIVATIONAL QUOTE OF THE DAY
"Don't rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can't love and respect yourself - no one else will be able to make that happen. Accept who you are - completely; the good and the bad - and make changes as YOU see fit - not because you think someone else wants you to be different." - Stacey Charter
TRAINING
Cardio - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
c. 4 min in 39x18 @ 104 rpm
d. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
e. 4 min in 39x18 @ 106 rpm
f. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
g. 4 min in 39x18 @ 108 rpm
h. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
i. 1 min in 39x18 @ 106 rpm
Stretch 23 min.
COMMENTS
Mood/Aggression: Calm. Happy.
Energy: Surprisingly a lot.
Stress: I actually noted earlier that perhaps my decrease in stress has something to do with this week's fat loss progress, not just the change in nutrition and training - although, in saying that, I followed almost to the letter this week what I did the week my body composition decreased the most ever re nutrition and training, and I was highly stressed during that week, so probably 99% the nutrition and training manipulations.
Endurance: Good.
Quality of Training: I WAS just going to do an easy 20 minutes on the rollers today, but once I was on them I decided to chuck in a few efforts, since they are a LOT harder than sprints (at least, right now), and higher intensity cardio is always better for me.
Recovery: I feel GREAT!
"Don't rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can't love and respect yourself - no one else will be able to make that happen. Accept who you are - completely; the good and the bad - and make changes as YOU see fit - not because you think someone else wants you to be different." - Stacey Charter
TRAINING
Cardio - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
c. 4 min in 39x18 @ 104 rpm
d. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
e. 4 min in 39x18 @ 106 rpm
f. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
g. 4 min in 39x18 @ 108 rpm
h. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
i. 1 min in 39x18 @ 106 rpm
Stretch 23 min.
COMMENTS
Mood/Aggression: Calm. Happy.
Energy: Surprisingly a lot.
Stress: I actually noted earlier that perhaps my decrease in stress has something to do with this week's fat loss progress, not just the change in nutrition and training - although, in saying that, I followed almost to the letter this week what I did the week my body composition decreased the most ever re nutrition and training, and I was highly stressed during that week, so probably 99% the nutrition and training manipulations.
Endurance: Good.
Quality of Training: I WAS just going to do an easy 20 minutes on the rollers today, but once I was on them I decided to chuck in a few efforts, since they are a LOT harder than sprints (at least, right now), and higher intensity cardio is always better for me.
Recovery: I feel GREAT!
May 1, 2011
Day 121: May Day
MOTIVATIONAL QUOTE OF THE DAY
"What I know today...anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 29 min.
COMMENTS
Mood/Aggression: Had a period where all the frustration of the last few weeks appeared, vented (thank you, Jase), where my aggression yelled to be heard. Training helped calm me down, head clear as I determined in my heart what I know needs and has to be done.
Energy: Explosive - holding onto it until tomorrow.
Endurance: Fine, as always.
Quality of Training: Short, reasonable session on the rollers.
Body Composition and Look: 9.5% bodyfat. A minimal 1% bodyfat decrease over this week - not surprising, since there is always a noticeable difference in how I look when not resistance training, and since training was minimal, minimal progress was to be expected; but also disheartening, yet all the more reason for motivation in working myself hard over the next two weeks, since I want to be no higher than ~8% bodyfat for my photoshoot!
Other Notes: Today is May Day. What would have once been my parents' wedding anniversary - not that it means anything now; instead it means the end of my week "off". Tomorrow it is back in the gym, guns blazing, ready for war, no prisoners allowed!
"What I know today...anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 29 min.
COMMENTS
Mood/Aggression: Had a period where all the frustration of the last few weeks appeared, vented (thank you, Jase), where my aggression yelled to be heard. Training helped calm me down, head clear as I determined in my heart what I know needs and has to be done.
Energy: Explosive - holding onto it until tomorrow.
Endurance: Fine, as always.
Quality of Training: Short, reasonable session on the rollers.
Body Composition and Look: 9.5% bodyfat. A minimal 1% bodyfat decrease over this week - not surprising, since there is always a noticeable difference in how I look when not resistance training, and since training was minimal, minimal progress was to be expected; but also disheartening, yet all the more reason for motivation in working myself hard over the next two weeks, since I want to be no higher than ~8% bodyfat for my photoshoot!
Other Notes: Today is May Day. What would have once been my parents' wedding anniversary - not that it means anything now; instead it means the end of my week "off". Tomorrow it is back in the gym, guns blazing, ready for war, no prisoners allowed!
April 27, 2011
Day 117: HIIT
MOTIVATIONAL QUOTE OF THE DAY
"Don't let limiting beliefs stop you from becoming or doing what you were meant to do, or who you were meant to be." - Nick Smith
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: ~6 hours. Broken.
Mood/Aggression: Staying positive, keeping my spirit uplifted.
Energy: A lot - not sure why, since when I spend less time training, I usually get tired easily.
Mental Focus and Clarity: I've done quite a bit today so far.
Endurance: Great.
Quality of Training: HIIT was perfect. Sprints were fast and pace was quick for the rest of the session. Temperature outside was just right. Rollers afterwards was higher paced than the "usual recovery", but my legs felt fresh
"Don't let limiting beliefs stop you from becoming or doing what you were meant to do, or who you were meant to be." - Nick Smith
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: ~6 hours. Broken.
Mood/Aggression: Staying positive, keeping my spirit uplifted.
Energy: A lot - not sure why, since when I spend less time training, I usually get tired easily.
Mental Focus and Clarity: I've done quite a bit today so far.
Endurance: Great.
Quality of Training: HIIT was perfect. Sprints were fast and pace was quick for the rest of the session. Temperature outside was just right. Rollers afterwards was higher paced than the "usual recovery", but my legs felt fresh
April 26, 2011
Day 116: Just Rollers
MOTIVATIONAL QUOTE OF THE DAY
"We are the light at the end of the tunnel. No matter what trials and tribulations we go through, inside us there is a light that shines bright. It was there from birth and streams messages of guidance from our inner wisdom every day. The light within us can guide us through all our forks in the road. FIND YOUR LIGHT and find your way out of the tunnel." - Don Shapiro
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 25 min in 39x18 @ 110-112 rpm
Stretch 20 min.
COMMENTS
Mood/Aggression: Had good and bad news today - trying to find the positive in the negative, see the light and keep my spirit in calm confidence that everything will work out exactly as it should.
Energy: There.
Mental Focus and Clarity: It HAS to be present at ALL times.
Stress: HighER!
Endurance: Good.
Quality of Training: Legs felt good. Spent the session working on keeping my spirit up. I should have continued on and done 40-60 minutes.
Recovery: Fine.
Other Notes: I am NOT going to let this get me down! Just got to keep putting myself out there, taking the risk, knowing that I will find the place that best fits my purpose.
"We are the light at the end of the tunnel. No matter what trials and tribulations we go through, inside us there is a light that shines bright. It was there from birth and streams messages of guidance from our inner wisdom every day. The light within us can guide us through all our forks in the road. FIND YOUR LIGHT and find your way out of the tunnel." - Don Shapiro
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 25 min in 39x18 @ 110-112 rpm
Stretch 20 min.
COMMENTS
Mood/Aggression: Had good and bad news today - trying to find the positive in the negative, see the light and keep my spirit in calm confidence that everything will work out exactly as it should.
Energy: There.
Mental Focus and Clarity: It HAS to be present at ALL times.
Stress: HighER!
Endurance: Good.
Quality of Training: Legs felt good. Spent the session working on keeping my spirit up. I should have continued on and done 40-60 minutes.
Recovery: Fine.
Other Notes: I am NOT going to let this get me down! Just got to keep putting myself out there, taking the risk, knowing that I will find the place that best fits my purpose.
April 20, 2011
Day 110: Take the Risk!
MOTIVATIONAL QUOTE OF THE DAY
"It doesn't matter how many times you fall down in life. It matters how many times you get up. Did you know that on average, successful people fail three times more often than unsuccessful people? It's true! What matters most in life is not necessarily what's happening right now. What matters most is how you finish. Are you going to finish strong? Are you going to make a difference in this world?" - Bill Willis
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 32 min.
COMMENTS
Sleep - Time and Quality: ~8 hours, interestingly enough.
Mood/Aggression: Stepping out in faith. Taking the risk.
Energy: I feel FRESH!
Mental Focus and Clarity: Calm. Clear. Collected. Focused.
Endurance: Stoked that this is getting close to being "normal" for me again.
Quality of Training: HIIT was good, even into the headwind for my sprints. The rollers just finished off the session.
Body Composition and Look: Curious for this week's body composition.
Other Notes: If you don't take the chance, you'll never know. Why not risk going after what you want? What do you have to lose? "Like a bird spreading their wings, you must open your mind and believe. The wider you spread your wings, the further you will fly." - Push Harder.
"It doesn't matter how many times you fall down in life. It matters how many times you get up. Did you know that on average, successful people fail three times more often than unsuccessful people? It's true! What matters most in life is not necessarily what's happening right now. What matters most is how you finish. Are you going to finish strong? Are you going to make a difference in this world?" - Bill Willis
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 32 min.
COMMENTS
Sleep - Time and Quality: ~8 hours, interestingly enough.
Mood/Aggression: Stepping out in faith. Taking the risk.
Energy: I feel FRESH!
Mental Focus and Clarity: Calm. Clear. Collected. Focused.
Endurance: Stoked that this is getting close to being "normal" for me again.
Quality of Training: HIIT was good, even into the headwind for my sprints. The rollers just finished off the session.
Body Composition and Look: Curious for this week's body composition.
Other Notes: If you don't take the chance, you'll never know. Why not risk going after what you want? What do you have to lose? "Like a bird spreading their wings, you must open your mind and believe. The wider you spread your wings, the further you will fly." - Push Harder.
March 24, 2011
Day 83: Your Life is YOUR Choice!
MOTIVATIONAL QUOTE OF THE DAY
"Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee
TRAINING
Session 1
Cardio - Run:
3 miles @ 4 min/km pace
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 6 x 10
2. Reverse Rows (feet on bench) 6 x 8
3. Supinated Lat Pull-Downs 6 x 8
Post-Weights Cardio - Rollers:
20 min in 39x17 @ 106-112 rpm
Stretch 27 min.
Session 2
Chest (1 min recovery between sets):
1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6
Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr / 30 sec rest
b. 5 x 1 min @15.2 km/hr / 30 sec rest
c. 1 x 1 min @ 16 km/hr
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: On a roll, baby!
Energy: Leaps and bounds, training wanting to go on and on . . .
Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.
Endurance: Awesome!
Strength: Better than last week.
Pump: Reasonable.
Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again
Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .
Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.
Body Composition and Look: Upper body from hips up is starting to look semi-decent.
"Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee
TRAINING
Session 1
Cardio - Run:
3 miles @ 4 min/km pace
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 6 x 10
2. Reverse Rows (feet on bench) 6 x 8
3. Supinated Lat Pull-Downs 6 x 8
Post-Weights Cardio - Rollers:
20 min in 39x17 @ 106-112 rpm
Stretch 27 min.
Session 2
Chest (1 min recovery between sets):
1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6
Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr / 30 sec rest
b. 5 x 1 min @15.2 km/hr / 30 sec rest
c. 1 x 1 min @ 16 km/hr
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: On a roll, baby!
Energy: Leaps and bounds, training wanting to go on and on . . .
Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.
Endurance: Awesome!
Strength: Better than last week.
Pump: Reasonable.
Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again
Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .
Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.
Body Composition and Look: Upper body from hips up is starting to look semi-decent.
March 20, 2011
Day 79: 16 weeks out from Competition
MOTIVATIONAL QUOTE OF THE DAY
"Attitude determines your success...or your failure. Attitude turns troubles...into blessings. Attitude sets the altitude!" - Gina Ostarly
TRAINING
Cardio - Rollers:
20 min in 39x17 @ 104 rpm
Stretch 25 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Stress: High.
Endurance: Good.
Pump: Only in legs.
Vascularity: Normal - and there is a new 'normal'.
Quality of Training: Day 6 is going to be 20 minutes of cardio - if I decide to make it HIT that's fine, but I am not going to force it, especially knowing how shattered I was yesterday after the previous five days, and that is just the START! Training was a nice and 'easy' rollers session today - hopefully my lower body will be fine for tomorrow.
Recovery: I was so sore yesterday it wasn't funny - lower body especially, glutes and quads, tight and stiff, no doubt from the Jump Squats on Friday, with the run I did in the evening not helping either.
Other Notes: This last week has let me see how my body handles what it HAS to be doing. Cardio was a mere ~20 minutes on training days - this needs to be upped to 20-60 minutes. Resistance sessions were fine, but by Day 5 I was shattered, and even though the session was intense, it was done almost at collapsing. This week was 'baseline' re nutrition and training like this, and next week is only going to be BETTER!
"Attitude determines your success...or your failure. Attitude turns troubles...into blessings. Attitude sets the altitude!" - Gina Ostarly
TRAINING
Cardio - Rollers:
20 min in 39x17 @ 104 rpm
Stretch 25 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Stress: High.
Endurance: Good.
Pump: Only in legs.
Vascularity: Normal - and there is a new 'normal'.
Quality of Training: Day 6 is going to be 20 minutes of cardio - if I decide to make it HIT that's fine, but I am not going to force it, especially knowing how shattered I was yesterday after the previous five days, and that is just the START! Training was a nice and 'easy' rollers session today - hopefully my lower body will be fine for tomorrow.
Recovery: I was so sore yesterday it wasn't funny - lower body especially, glutes and quads, tight and stiff, no doubt from the Jump Squats on Friday, with the run I did in the evening not helping either.
Other Notes: This last week has let me see how my body handles what it HAS to be doing. Cardio was a mere ~20 minutes on training days - this needs to be upped to 20-60 minutes. Resistance sessions were fine, but by Day 5 I was shattered, and even though the session was intense, it was done almost at collapsing. This week was 'baseline' re nutrition and training like this, and next week is only going to be BETTER!
August 31, 2010
Day 243: Posing Needs MORE Work
Training
Cardio - Rollers:
a. 5 min @ 39x12 @ 120-125 rpm
b. 15 min @ 39x17 @ 120 rpm
Posing Practice 5 min.
Stretch 21 min.
Comments
Sleep - Time and Quality: I suddenly realized last night that the sleeping pattern my body has fallen into my [I]New Zealand[/I] body clock,going to sleep between 8-10pm and waking up at ~3.30am - which would be ok if I was IN New Zealand, but I'm not, so it has to right itself, and quickly . . .
Mood/Aggression: NOT very happy with myself.
Energy: Took me quite a bit of time to get myself going for training, dragging my feet for a resistance session - until I realized that I don't have to do Arms until tomorrow, which was a small relief. Feeling very shattered.
Mental Focus and Clarity: I have study to do - before AND after work - and need my head focused.
Appetite: The last week, it's been the equivalent of forcing down 1-3 decent-sized meals every day. After yesterday, though, I am quite ok going back to my excess of BC+EAA (and good fats), because food still makes me feel unbelievably nauseous and upsets my stomach badly after every meal . . .
Endurance: Good.
Quality of Training: After some adjusting of my bike - the freight messed it up a little - I was on and away. Nice to be back on the rollers again. Heated up FAST. Legs were ok . . . Had a really strong PUMP in my arms during posing practice, which was interesting. Definitely need to take this up to 10-15 minutes a day from now on, and start practicing my T-Walk soon . . .
Other Effects: Woke with a scratchy throat and thirsty as all hell. Still hot and thirsty, and it makes me feel like sh*t every time I wake up - at least during the day I am sculling back galleons of water . . .
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