MOTIVATIONAL QUOTES OF THE DAY
"Pain doesn't tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue, you will change. Don't let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further." - Unknown
"The LORD is my rock, and my fortress, and my deliverer; my God, my strength, in whom I will trust; my buckler, and the horn of my salvation, and my high tower." - Psalm 18:2
TRAINING
Session 1
Cardio - Run:
3 miles at 4.9 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 8-10
Alternate Set B -
3. Reverse Rows 4 x 10
4. Incline BB Bench Press 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm
Stretch 22 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: Up and down, waking almost on the hour.
Vascularity: Excellent
Quality of Training: 3-mile run was completed a lot slower than normal, so not sure what's quite up with that. Resistance training was excellent; nice and short. Rollers finished the morning session.
Recovery: Going from the pace of my run, probably not completely recovered - the stomach issues of the last few days not helping, either.
Body Composition and Look: Looking the leanest I ever have. I also have the most muscle mass - especially in my upper body - that I have ever had, which makes the difference.
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
June 23, 2011
June 2, 2011
Day 153: It Starts With YOU!
MOTIVATIONAL QUOTE OF THE DAY
"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10
Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.
Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.
Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.
Stress: Only a little.
Endurance: Great.
Pump: Reasonable.
Vascularity: Pretty good.
Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)
"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10
Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.
Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.
Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.
Stress: Only a little.
Endurance: Great.
Pump: Reasonable.
Vascularity: Pretty good.
Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)
May 31, 2011
Day 151: Positive Paradigm Shifts
MOTIVATIONAL QUOTE OF THE DAY
"It never ceases to amaze me what can be accomplished by simply putting one foot in front of the other, putting Faith first, and keeping my eyes and ears open for His will, and not mine, accepting this world as it is, not as I would have it…Change yourself…Change the world! If you can make a positive shift in someone elses paradigm that changes them for the best, then it was all worth it. God Bless!" - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 10, 9, 8, 7
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Diamond Push-Ups 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 6
Post-Weights Cardio - Rollers:
20 min in 39x18 ~ 100-102 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Disturbed. Broken. Not quite sure if I actually slept between 0100-0630, since it was so up and down. After for what seemed the umpteenth time getting up at ~0633, passed out for real for ~5.5 hours. Migraine on finally waking.
Mood/Aggression: Positively moving forward, determined to move forward, carving my path to make my mark on this world!
Energy: Not a lot, honestly.
Endurance: Good.
Pump: Not as strong as it usually is on Arms' day.
Vascularity: Great.
Quality of Training: Pre-weights run was ok - feeling the heat, though. Resistance training was good - had to adjust a couple of things to get the intensity right, but overall it was fine. Post-weights rollers a 'recovery'.
Appetite: I still seem to be craving SALTY food - which is highly UNlike me!
Competition Notes: I CAN DO THIS!!!
"It never ceases to amaze me what can be accomplished by simply putting one foot in front of the other, putting Faith first, and keeping my eyes and ears open for His will, and not mine, accepting this world as it is, not as I would have it…Change yourself…Change the world! If you can make a positive shift in someone elses paradigm that changes them for the best, then it was all worth it. God Bless!" - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 10, 9, 8, 7
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Diamond Push-Ups 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 6
Post-Weights Cardio - Rollers:
20 min in 39x18 ~ 100-102 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Disturbed. Broken. Not quite sure if I actually slept between 0100-0630, since it was so up and down. After for what seemed the umpteenth time getting up at ~0633, passed out for real for ~5.5 hours. Migraine on finally waking.
Mood/Aggression: Positively moving forward, determined to move forward, carving my path to make my mark on this world!
Energy: Not a lot, honestly.
Endurance: Good.
Pump: Not as strong as it usually is on Arms' day.
Vascularity: Great.
Quality of Training: Pre-weights run was ok - feeling the heat, though. Resistance training was good - had to adjust a couple of things to get the intensity right, but overall it was fine. Post-weights rollers a 'recovery'.
Appetite: I still seem to be craving SALTY food - which is highly UNlike me!
Competition Notes: I CAN DO THIS!!!
May 7, 2011
Day 127: Simply...Thank You...
MOTIVATIONAL QUOTE OF THE DAY
"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer
TRAINING
Cardio - Run:
5.6 km @ 3.5 min/km
Stretch 25 min.
COMMENTS
Mood/Aggression: Settled down quite a bit from yesterday. Took me some time to "calm down" yesterday, with some unusual methods, but I did eventually. Now, mood is better, and trying to KEEP it that way. I'm thankful for those who have been a huge support to me over the last few weeks, throughout everything - know that you have done more for me than you can possibly know, each and every one of you a blessing that I thank God for!
Energy: There.
Mental Focus and Clarity: Got a lot done today.
Endurance: Good.
Quality of Training: A single cardio session today. Ran a little further than the usual three miles as well, albeit not a lot. I was surprised at the pace I did and kept - my endurance and speed is definitely improving, which I am pleased with.
Recovery: Fine after yesterday.
Body Composition and Look: 113.2 pounds at 9.2% bodyfat. Another perfect week re nutrition and training and still the minutest change in body composition - only solidifying the fact that "perfect" as everyone sees it is NOT the OPTIMAL way for me to make progress, especially re fat loss. However, the way I usually do things is not the best either, and I want to move away from it, since my health is definitely important to me. So, from now on it will be a compromise of sorts between "perfect" and the way that works for me, experimenting to find the BEST method for me re nutrition and training for the most effective and successful fat loss.
Other Notes: Only a week to go until my first photoshoot of the year. I'm excited for it, albeit disappointed in myself that I might not be as lean as I want to be - but who knows, I still have a week, being back on Erase is going to make a HUGE difference, and I have done it before (even if only once), so it's possible for me to lose 1.2% bodyfat in a week (although not sure if my body will do it for me). Regardless, no matter what my body composition for this photoshoot, I am going to just have fun with it and relax, and know that I am going to most definitely be as lean as I want to be for the NEXT one and my competition - which I will be eight weeks out from next Sunday!
"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer
TRAINING
Cardio - Run:
5.6 km @ 3.5 min/km
Stretch 25 min.
COMMENTS
Mood/Aggression: Settled down quite a bit from yesterday. Took me some time to "calm down" yesterday, with some unusual methods, but I did eventually. Now, mood is better, and trying to KEEP it that way. I'm thankful for those who have been a huge support to me over the last few weeks, throughout everything - know that you have done more for me than you can possibly know, each and every one of you a blessing that I thank God for!
Energy: There.
Mental Focus and Clarity: Got a lot done today.
Endurance: Good.
Quality of Training: A single cardio session today. Ran a little further than the usual three miles as well, albeit not a lot. I was surprised at the pace I did and kept - my endurance and speed is definitely improving, which I am pleased with.
Recovery: Fine after yesterday.
Body Composition and Look: 113.2 pounds at 9.2% bodyfat. Another perfect week re nutrition and training and still the minutest change in body composition - only solidifying the fact that "perfect" as everyone sees it is NOT the OPTIMAL way for me to make progress, especially re fat loss. However, the way I usually do things is not the best either, and I want to move away from it, since my health is definitely important to me. So, from now on it will be a compromise of sorts between "perfect" and the way that works for me, experimenting to find the BEST method for me re nutrition and training for the most effective and successful fat loss.
Other Notes: Only a week to go until my first photoshoot of the year. I'm excited for it, albeit disappointed in myself that I might not be as lean as I want to be - but who knows, I still have a week, being back on Erase is going to make a HUGE difference, and I have done it before (even if only once), so it's possible for me to lose 1.2% bodyfat in a week (although not sure if my body will do it for me). Regardless, no matter what my body composition for this photoshoot, I am going to just have fun with it and relax, and know that I am going to most definitely be as lean as I want to be for the NEXT one and my competition - which I will be eight weeks out from next Sunday!
April 21, 2011
Day 111: Everything is a CHOICE
MOTIVATIONAL QUOTE OF THE DAY
"Life only drags you down if YOU let it. We all have bad days...Including me! It's about finding balance, one where you AND life can live in harmony. If you truly want a better you, the only thing holding you back is YOU." - Gina Ostarly
TRAINING
Session 1
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 4 x 10, 10, 10, 8
2. Flat BB Bench Press 4 x 10, 8, 8, 6
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 8
4. Push-Ups (feet on bench, hands on medicine balls) 4 x 10, 10, 10, 8
Alternate Set C -
5. Supinated Lat Pull-Downs (in squat position) 4 x 6
6. Incline BB Bench Press 4 x 8
Post-Weights Cardio - Run:
3 miles @ 3.4 min/km pace
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 25 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: ~4 hours. Ended up passing out after I'd been up for a bit though for another ~2 hours.
Mood/Aggression: NOT letting life drag me down. CHOOSING to be happy and positive and ignore the pain.
Energy: What I need when I need it.
Mental Focus and Clarity: Once I was awake for good, there has been no end (and none allowed until it's time for bed).
Endurance: Great.
Strength: Making sure progress continues to be made.
Pump: Strong - comes pretty easily these days during training, and stays longer afterwards.
Quality of Training: Session 1 - No cardio pre-weights today - made up for it with a 3-mile run before my rollers afterwards. Resistance session was good - could definitely feel my body working, and noticing that the definition is coming out more and more in my upper body. My 3-mile run pace was interesting, considering I didn't feel like I was going that fast at all! . . . Session 2 - Since my tummy has been having that sharp, stabbing pain again these last few days (and because it is a "recovery" week), I just did an easy session on the rollers to help re recovery . . .
Recovery: Since this is the "third" week, this entire week is a "recovery"/"easy" week.
Body Composition and Look: Upper body is getting and definitely looking leaner.
Other Notes: Keeping my hopes up, prayers constant in my heart, doing what I can when I can, a smile even though it might not seem the time for one, knowing that things WILL work out!
"Life only drags you down if YOU let it. We all have bad days...Including me! It's about finding balance, one where you AND life can live in harmony. If you truly want a better you, the only thing holding you back is YOU." - Gina Ostarly
TRAINING
Session 1
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 4 x 10, 10, 10, 8
2. Flat BB Bench Press 4 x 10, 8, 8, 6
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 8
4. Push-Ups (feet on bench, hands on medicine balls) 4 x 10, 10, 10, 8
Alternate Set C -
5. Supinated Lat Pull-Downs (in squat position) 4 x 6
6. Incline BB Bench Press 4 x 8
Post-Weights Cardio - Run:
3 miles @ 3.4 min/km pace
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 25 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: ~4 hours. Ended up passing out after I'd been up for a bit though for another ~2 hours.
Mood/Aggression: NOT letting life drag me down. CHOOSING to be happy and positive and ignore the pain.
Energy: What I need when I need it.
Mental Focus and Clarity: Once I was awake for good, there has been no end (and none allowed until it's time for bed).
Endurance: Great.
Strength: Making sure progress continues to be made.
Pump: Strong - comes pretty easily these days during training, and stays longer afterwards.
Quality of Training: Session 1 - No cardio pre-weights today - made up for it with a 3-mile run before my rollers afterwards. Resistance session was good - could definitely feel my body working, and noticing that the definition is coming out more and more in my upper body. My 3-mile run pace was interesting, considering I didn't feel like I was going that fast at all! . . . Session 2 - Since my tummy has been having that sharp, stabbing pain again these last few days (and because it is a "recovery" week), I just did an easy session on the rollers to help re recovery . . .
Recovery: Since this is the "third" week, this entire week is a "recovery"/"easy" week.
Body Composition and Look: Upper body is getting and definitely looking leaner.
Other Notes: Keeping my hopes up, prayers constant in my heart, doing what I can when I can, a smile even though it might not seem the time for one, knowing that things WILL work out!
April 9, 2011
Day 99: Perception, Reflection, and Foundation
MOTIVATIONAL QUOTES OF THE DAY
"You have to sacrifice something to get something." - Evangeline Lilly
"No sacrifice, no victory." - Sam, Transformers
TRAINING
Cardio - Run:
5.6 km at 3.4 min/km
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 31 min.
COMMENTS
Mood/Aggression: I got the chance to speak to my youngest sister this morning. If there is anyone who LIVES life, it is her. Our conversation lifted my spirits a little and gave me a few things to consider, renewing my determination for the path I have chosen to follow. The next 2-3 months are going to be used to continue and solidify the foundation that was unwittingly started several years ago, and then it will be creating the dream atop it.
Energy: I am a battery, LOL.
Mental Focus and Clarity: I have a LOT to think about.
Stress: HIGH.
Endurance: AMAZING!
Quality of Training: Training was later than planned because I got to talking to my youngest sister (I have all day to train, but it's not every day that I get to speak to my family). However, once I started - after an interesting, stimulating conversation that gave me a new perception on things - I decided to run for a little further than I have been (not a lot, but just a little). It didn't take me too much longer to run 3.5 miles than it has been to run ~3 miles, which was interesting, considering I didn't FEEL like I was running that fast. Apparently I was, my fitness has improved, my endurance, speed endurance, and speed, and this was my fastest paced run EVER! Very pleased. Because I felt so good I upped the pace on the rollers afterwards, my legs feeling amazingly GOOD!
Recovery: I feel as FRESH as ever - highly likely from all the carbohydrates I had last night before bed!
Other Notes: I finish my bottle of Alpha-T2 today, waiting on another.
"You have to sacrifice something to get something." - Evangeline Lilly
"No sacrifice, no victory." - Sam, Transformers
TRAINING
Cardio - Run:
5.6 km at 3.4 min/km
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 31 min.
COMMENTS
Mood/Aggression: I got the chance to speak to my youngest sister this morning. If there is anyone who LIVES life, it is her. Our conversation lifted my spirits a little and gave me a few things to consider, renewing my determination for the path I have chosen to follow. The next 2-3 months are going to be used to continue and solidify the foundation that was unwittingly started several years ago, and then it will be creating the dream atop it.
Energy: I am a battery, LOL.
Mental Focus and Clarity: I have a LOT to think about.
Stress: HIGH.
Endurance: AMAZING!
Quality of Training: Training was later than planned because I got to talking to my youngest sister (I have all day to train, but it's not every day that I get to speak to my family). However, once I started - after an interesting, stimulating conversation that gave me a new perception on things - I decided to run for a little further than I have been (not a lot, but just a little). It didn't take me too much longer to run 3.5 miles than it has been to run ~3 miles, which was interesting, considering I didn't FEEL like I was running that fast. Apparently I was, my fitness has improved, my endurance, speed endurance, and speed, and this was my fastest paced run EVER! Very pleased. Because I felt so good I upped the pace on the rollers afterwards, my legs feeling amazingly GOOD!
Recovery: I feel as FRESH as ever - highly likely from all the carbohydrates I had last night before bed!
Other Notes: I finish my bottle of Alpha-T2 today, waiting on another.
April 2, 2011
Day 92: Purpose Has Passion
MOTIVATIONAL QUOTE OF THE DAY
"If God is going to do his deepest work in you, it will begin with this. So give it all to God: your past regrets, your present problems, your future ambitions, your fears, dreams, weaknesses, habits, hurts, and hang ups. Put Jesus Christ in the driver's seat of your life and take your hands off the steering wheel. Don't be afraid; nothing under his control can ever be out of control. Mastered by Christ, you can handle anything." - Rick Warren
TRAINING
Cardio - Run:
3 miles @ 3.5 min/km pace
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 22 min.
COMMENTS
Sleep - Time and Quality: Very broken. The first time I woke up I was so lightheaded I could barely stand up. Gradually got better the next few times I woke up, until on my final waking when I decided to get up for good, I was fine.
Mood/Aggression: I feel like I did New Year's week - relaxed and at peace. A definite rarity for me and something I want to hold onto.
Energy: If my 3-mile run is anything to go by, my energy is "wow".
Mental Focus and Clarity: My head has never been clearer.
Endurance: Speed endurance is picking up
Quality of Training: 3-mile run was the fastest I have ever done re pace - for ANY run distance. Whilst it may not be fast for a runner, for me it is. This week my running has improved by leaps and bounds, not just in endurance, but speed (the speed aspect could also be because I am getting lighter). I am beyond stoked about it . . . Rollers for "recovery" afterwards . . . My enjoyment for training has returned this week, to STAY
Recovery: Every time I woke I could feel my body aching from yesterday's resistance session; however, now there is no feeling from it. I completed 20 minutes on the rollers after my 3-mile run for leg recovery - I'm thinking my doing this over the last week after almost every training session has been helping immensely. Doing only one training session "block" a day this week has also helped - looks like I'm going to have to make every third week like this one.
Appetite: This week every other day has been HIGHER than Maintenance, which has been interesting considering that I have made the MOST progress of the last three weeks this week.
Body Composition and Look: Hit 117 pounds this morning - definitely interested in seeing what my body composition is tomorrow, since this week I have seen the most physical progress of the last three weeks.
Other Notes: All my LipoBURN will be gone tomorrow, so it will just be twice daily application of 7-KE until I get some more LipoBURN.
"If God is going to do his deepest work in you, it will begin with this. So give it all to God: your past regrets, your present problems, your future ambitions, your fears, dreams, weaknesses, habits, hurts, and hang ups. Put Jesus Christ in the driver's seat of your life and take your hands off the steering wheel. Don't be afraid; nothing under his control can ever be out of control. Mastered by Christ, you can handle anything." - Rick Warren
TRAINING
Cardio - Run:
3 miles @ 3.5 min/km pace
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 22 min.
COMMENTS
Sleep - Time and Quality: Very broken. The first time I woke up I was so lightheaded I could barely stand up. Gradually got better the next few times I woke up, until on my final waking when I decided to get up for good, I was fine.
Mood/Aggression: I feel like I did New Year's week - relaxed and at peace. A definite rarity for me and something I want to hold onto.
Energy: If my 3-mile run is anything to go by, my energy is "wow".
Mental Focus and Clarity: My head has never been clearer.
Endurance: Speed endurance is picking up
Quality of Training: 3-mile run was the fastest I have ever done re pace - for ANY run distance. Whilst it may not be fast for a runner, for me it is. This week my running has improved by leaps and bounds, not just in endurance, but speed (the speed aspect could also be because I am getting lighter). I am beyond stoked about it . . . Rollers for "recovery" afterwards . . . My enjoyment for training has returned this week, to STAY
Recovery: Every time I woke I could feel my body aching from yesterday's resistance session; however, now there is no feeling from it. I completed 20 minutes on the rollers after my 3-mile run for leg recovery - I'm thinking my doing this over the last week after almost every training session has been helping immensely. Doing only one training session "block" a day this week has also helped - looks like I'm going to have to make every third week like this one.
Appetite: This week every other day has been HIGHER than Maintenance, which has been interesting considering that I have made the MOST progress of the last three weeks this week.
Body Composition and Look: Hit 117 pounds this morning - definitely interested in seeing what my body composition is tomorrow, since this week I have seen the most physical progress of the last three weeks.
Other Notes: All my LipoBURN will be gone tomorrow, so it will just be twice daily application of 7-KE until I get some more LipoBURN.
March 29, 2011
Day 88: Pushing Through The Pain!
MOTIVATIONAL QUOTE OF THE DAY
"Be the source. Whatever you want to experience in yourself, be the source of it in the lives of others. This is the great secret. This is sacred wisdom. Do unto others as you would have it done unto you." - Guy Francis
TRAINING
Cardio - Run:
3 miles @ 4 min/km pace
Shoulders/Hamstrings/Arms/Abs (1 min recovery between supersets):
Superset A -
1. Hanging Straight-Leg Raise Jackknife 4 x 8
2. Single-Arm DB Lateral Raises 4 x 12 per side
Superset B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 6
Superset C -
5. Incline DB Bicep Curls 4 x 12
6. V-Bar Tricep Push-Down 4 x 8
Superset D -
7. EZ-Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 12
Superset E -
9. Rope Crunches 4 x 20
10. Lying Leg Curls 4 x 12
Post-Weights Cardio - Rollers:
a. 5 min in 39x18 @ 104-106 rpm
b. 15 min in 39x17 @ 104-106 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: ~14 hours! Took me quite a while to get to sleep - I felt like someone was ripping out my insides. When I finally drifted off, sleep was broken for a while before settling down. Woke without the chills I had been having prior to sleep, but feeling like someone had run me over with a house! Not sure where the long sleeping period came from - maybe the pain exhausted me?
Mood/Aggression: Determined!
Energy: The pain was still there when I woke up, albeit not as sharp as it was last night/earlier this morning, but it was enough that I didn't feel like doing anything.
Mental Focus and Clarity: I had to REALLY focus on my training today - take my mind off the pain.
Stress: Higher than high.
Endurance: Great.
Strength: Making steady progress.
Pump: Strong.
Vascularity: Strong, especially in arms.
Quality of Training: Run pre-weights was good. Interesting pace, considering how I was feeling . . . Resistance training was a mix of yesterday and today's body-parts, since I didn't get to do a second session last night. The time passed quickly and I was pleased with the progress I am slowly making . . . Sat on the rollers when I got home, to help my legs recover from the Lying Leg Curls (since I know I will get bad DOMS in a few days from them otherwise) . . .
Recovery: I'm recovering more from the severe pain that suddenly wracked my insides last night than from any training - I don't know what it's from, but it's worse than the worst menstrual pain, and just as deep. Weird.
Other Notes: Set up another photoshoot with one of the photographers that I have been wanting to work with for some time, so that's one more thing to look forward to!
"Be the source. Whatever you want to experience in yourself, be the source of it in the lives of others. This is the great secret. This is sacred wisdom. Do unto others as you would have it done unto you." - Guy Francis
TRAINING
Cardio - Run:
3 miles @ 4 min/km pace
Shoulders/Hamstrings/Arms/Abs (1 min recovery between supersets):
Superset A -
1. Hanging Straight-Leg Raise Jackknife 4 x 8
2. Single-Arm DB Lateral Raises 4 x 12 per side
Superset B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 6
Superset C -
5. Incline DB Bicep Curls 4 x 12
6. V-Bar Tricep Push-Down 4 x 8
Superset D -
7. EZ-Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 12
Superset E -
9. Rope Crunches 4 x 20
10. Lying Leg Curls 4 x 12
Post-Weights Cardio - Rollers:
a. 5 min in 39x18 @ 104-106 rpm
b. 15 min in 39x17 @ 104-106 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: ~14 hours! Took me quite a while to get to sleep - I felt like someone was ripping out my insides. When I finally drifted off, sleep was broken for a while before settling down. Woke without the chills I had been having prior to sleep, but feeling like someone had run me over with a house! Not sure where the long sleeping period came from - maybe the pain exhausted me?
Mood/Aggression: Determined!
Energy: The pain was still there when I woke up, albeit not as sharp as it was last night/earlier this morning, but it was enough that I didn't feel like doing anything.
Mental Focus and Clarity: I had to REALLY focus on my training today - take my mind off the pain.
Stress: Higher than high.
Endurance: Great.
Strength: Making steady progress.
Pump: Strong.
Vascularity: Strong, especially in arms.
Quality of Training: Run pre-weights was good. Interesting pace, considering how I was feeling . . . Resistance training was a mix of yesterday and today's body-parts, since I didn't get to do a second session last night. The time passed quickly and I was pleased with the progress I am slowly making . . . Sat on the rollers when I got home, to help my legs recover from the Lying Leg Curls (since I know I will get bad DOMS in a few days from them otherwise) . . .
Recovery: I'm recovering more from the severe pain that suddenly wracked my insides last night than from any training - I don't know what it's from, but it's worse than the worst menstrual pain, and just as deep. Weird.
Other Notes: Set up another photoshoot with one of the photographers that I have been wanting to work with for some time, so that's one more thing to look forward to!
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 11, 2011
Day 70: 128 Days Out
MOTIVATIONAL QUOTE OF THE DAY
"Live life, be creative and have EXPECTATIONS. It is those very expectations that will inspire you to extend yourself and drive you to achieve your full potential. Limited expectations will deliver limited results, whilst HUGE expectations will deliver the results you deserve." - Andrew Horton
TRAINING
Session 1
Back (1 min recovery between sets):
1. Reverse Rows 4 x 8, 7, 6, 5
2. Supinated BB Bent Over Row 4 x 8, 7, 6, 5
3. Supinated Lat Pull-Down (in squat position) 4 x 8, 7, 6, 5
4. T-Bar Row 4 x 8, 7, 6, 5
Post-Weights Cardio - Treadmill:
a. 2 x 90 sec @ 15.2 km.hr / 30 sec rest
b. 2 x 60 sec @ 15.2 km.hr / 30 sec rest
c. 4 x 30 sec @ 15.2 km.hr / 30 sec rest
d. 4 x 30 sec @ 16 km.hr / 30 sec rest
e. 4 x 30 sec @ 16.8 km.hr / 30 sec rest
Stretch 20 min.
Session 2
Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 8
COMMENTS
Sleep - Time and Quality: ~8 hours sleep. Less than ideal.
Mood/Aggression: Mixed bag of emotions today.
Energy: Good - definitely need to run MORE.
Endurance: Good.
Strength: Going up.
Pump: In arms.
Vascularity: Strong.
Quality of Training: Back resistance session was ok. Pushed myself to go heavier . . . Post-Weights Cardio was good - definitely need to do more running. OUTSIDE is BETTER and needs to be done PRE-weights! . . .
Recovery: My delts and arms are still recovering.
Other Notes: My thoughts and prayers are with those I love back home. The world is changing, and I wonder what home is going to be like when I go back.
"Live life, be creative and have EXPECTATIONS. It is those very expectations that will inspire you to extend yourself and drive you to achieve your full potential. Limited expectations will deliver limited results, whilst HUGE expectations will deliver the results you deserve." - Andrew Horton
TRAINING
Session 1
Back (1 min recovery between sets):
1. Reverse Rows 4 x 8, 7, 6, 5
2. Supinated BB Bent Over Row 4 x 8, 7, 6, 5
3. Supinated Lat Pull-Down (in squat position) 4 x 8, 7, 6, 5
4. T-Bar Row 4 x 8, 7, 6, 5
Post-Weights Cardio - Treadmill:
a. 2 x 90 sec @ 15.2 km.hr / 30 sec rest
b. 2 x 60 sec @ 15.2 km.hr / 30 sec rest
c. 4 x 30 sec @ 15.2 km.hr / 30 sec rest
d. 4 x 30 sec @ 16 km.hr / 30 sec rest
e. 4 x 30 sec @ 16.8 km.hr / 30 sec rest
Stretch 20 min.
Session 2
Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 8
COMMENTS
Sleep - Time and Quality: ~8 hours sleep. Less than ideal.
Mood/Aggression: Mixed bag of emotions today.
Energy: Good - definitely need to run MORE.
Endurance: Good.
Strength: Going up.
Pump: In arms.
Vascularity: Strong.
Quality of Training: Back resistance session was ok. Pushed myself to go heavier . . . Post-Weights Cardio was good - definitely need to do more running. OUTSIDE is BETTER and needs to be done PRE-weights! . . .
Recovery: My delts and arms are still recovering.
Other Notes: My thoughts and prayers are with those I love back home. The world is changing, and I wonder what home is going to be like when I go back.
February 23, 2011
Day 54: Chiron
QUOTE OF THE DAY
"Success is focusing the full power of all you are on what you have a burning desire to achieve." - Wilfred Peterson
MUSIC VIDEO OF THE DAY
All That Remains - Chiron
TRAINING
Day Off.
COMMENTS
Sleep - Time and Quality: ~8 hours.
Mood/Aggression: Reasonable, but also very volatile at the moment.
Mental Focus and Clarity: Thinking and planning ahead.
Joints: Left wrist is in pain. Left knee is also twinging pretty badly today and is the primary reason I decided to have today as this week's Day Off.
Other Notes: I did a lot of thinking last night, looking back over past training re what worked best for fat loss, recomp, etc., training programmes and volumes that my body responded best to re results . . . And I came to the realization that VOLUME is what I am missing right now. Currently I am doing the LEAST volume that I have done in YEARS, and I need MORE - my body responds best to HIGH HIGH volumes of resistance training and a LOT more cardio. What I have been doing is not even half of Maintenance training. So, going off that, I have adjusted my training programme yet again, and will be starting from this from Saturday/Sunday (tomorrow will be a Full-Body session) . . .
Training from 26 February
Monday*: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings + Post-Weights Cardio
Tuesday*: Cardio 20 min + Stretch 20-30 min + Arms + Post-Weights Cardio
Wednesday*: HIIT Cardio + Stretch 20-30 min + Chest/Abs + Post-Weights Cardio
Thursday*: Cardio 20 min + Stretch 20-30 min + Back + Post-Weights Cardio
Friday*: HIIT Cardio + Stretch 20-30 min + Full-Body + Post-Weights Cardio
Saturday: Day Off
Sunday: HIT Cardio + Stretch 20-30 min
* A pm cardio session of at least 20 minutes to be done on 3-4 of these days.
It is also highly likely that I will NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
FIT TIP OF THE DAY
"Step one is you have to believe in yourself. You have to say "I can", and never ever say "I can't". If you don't believe in your ability to succeed, then you never will! Success starts in your mind, anything you tell yourself is possible…IS possible. Set goals for yourself, stop making excuses and then take ACTION today to get you one step closer to that goal." - Diana Chaloux
"Success is focusing the full power of all you are on what you have a burning desire to achieve." - Wilfred Peterson
MUSIC VIDEO OF THE DAY
All That Remains - Chiron
TRAINING
Day Off.
COMMENTS
Sleep - Time and Quality: ~8 hours.
Mood/Aggression: Reasonable, but also very volatile at the moment.
Mental Focus and Clarity: Thinking and planning ahead.
Joints: Left wrist is in pain. Left knee is also twinging pretty badly today and is the primary reason I decided to have today as this week's Day Off.
Other Notes: I did a lot of thinking last night, looking back over past training re what worked best for fat loss, recomp, etc., training programmes and volumes that my body responded best to re results . . . And I came to the realization that VOLUME is what I am missing right now. Currently I am doing the LEAST volume that I have done in YEARS, and I need MORE - my body responds best to HIGH HIGH volumes of resistance training and a LOT more cardio. What I have been doing is not even half of Maintenance training. So, going off that, I have adjusted my training programme yet again, and will be starting from this from Saturday/Sunday (tomorrow will be a Full-Body session) . . .
Training from 26 February
Monday*: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings + Post-Weights Cardio
Tuesday*: Cardio 20 min + Stretch 20-30 min + Arms + Post-Weights Cardio
Wednesday*: HIIT Cardio + Stretch 20-30 min + Chest/Abs + Post-Weights Cardio
Thursday*: Cardio 20 min + Stretch 20-30 min + Back + Post-Weights Cardio
Friday*: HIIT Cardio + Stretch 20-30 min + Full-Body + Post-Weights Cardio
Saturday: Day Off
Sunday: HIT Cardio + Stretch 20-30 min
* A pm cardio session of at least 20 minutes to be done on 3-4 of these days.
It is also highly likely that I will NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.
As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.
FIT TIP OF THE DAY
"Step one is you have to believe in yourself. You have to say "I can", and never ever say "I can't". If you don't believe in your ability to succeed, then you never will! Success starts in your mind, anything you tell yourself is possible…IS possible. Set goals for yourself, stop making excuses and then take ACTION today to get you one step closer to that goal." - Diana Chaloux
February 15, 2011
Day 46: Preparation and Letting Go
QUOTE OF THE DAY
"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come." - Joseph Campbell
MUSIC VIDEO OF THE DAY
Hoobastank - Finally Awake
TRAINING
Cardio - Run 5 miles.
Stretch 23 min.
COMMENTS
Energy: Definitely there - having a single dose of IGF-2 in the morning solved the fatigue issue.
Joints: Knees having a few niggles - not surprising considering the surface I am running on and the agility and bending yesterday, not to mention that an extra 15 pounds makes a huge difference on the stress on them during exercise like running.
Endurance: Fine.
Quality of Training: Since it's getting warmer and the snow is melting, I decided to go running outside. However, still a lot of ice around, and it turned into an agility running session, jumping over and dodging ice sheets. It was good to be outside again, though - running inside is so very different. not bad for just over 5-minute miles, but still feel quite uncomfortable and out of it when running - fitness needs to improve a lot more.
Recovery: Feeling core and hips from yesterday. I'm prepared for pain though and a lot of DOMS over the coming weeks - I HAVE to slaughter my body EVERY training session!
Other Notes: I used the last of my current bottle of Alpha-T2 yesterday, and have only one more day of Erase and two days of H.E.A.T. Stack left. Alpha-T2 and Erase I will start again when I get fresh bottles.
FIT TIP OF THE DAY
If you think you can't, you're already beaten before you begin, but if you think you can, you will! You have to BELIEVE IN YOURSELF and your ability to accomplish what you want to achieve. No dream is ever too high - not if you REALLY want it, and persistently pursue it!
"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come." - Joseph Campbell
MUSIC VIDEO OF THE DAY
Hoobastank - Finally Awake
TRAINING
Cardio - Run 5 miles.
Stretch 23 min.
COMMENTS
Energy: Definitely there - having a single dose of IGF-2 in the morning solved the fatigue issue.
Joints: Knees having a few niggles - not surprising considering the surface I am running on and the agility and bending yesterday, not to mention that an extra 15 pounds makes a huge difference on the stress on them during exercise like running.
Endurance: Fine.
Quality of Training: Since it's getting warmer and the snow is melting, I decided to go running outside. However, still a lot of ice around, and it turned into an agility running session, jumping over and dodging ice sheets. It was good to be outside again, though - running inside is so very different. not bad for just over 5-minute miles, but still feel quite uncomfortable and out of it when running - fitness needs to improve a lot more.
Recovery: Feeling core and hips from yesterday. I'm prepared for pain though and a lot of DOMS over the coming weeks - I HAVE to slaughter my body EVERY training session!
Other Notes: I used the last of my current bottle of Alpha-T2 yesterday, and have only one more day of Erase and two days of H.E.A.T. Stack left. Alpha-T2 and Erase I will start again when I get fresh bottles.
FIT TIP OF THE DAY
If you think you can't, you're already beaten before you begin, but if you think you can, you will! You have to BELIEVE IN YOURSELF and your ability to accomplish what you want to achieve. No dream is ever too high - not if you REALLY want it, and persistently pursue it!
October 7, 2010
Day 278: Day 4 of my Week "Off"
Training
Cardio - Run:
5km @ 4.5 min/km
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Weighted Crunch (knees at 90 degree flexion) 1 x 20
2. Bicycle 1 x 20 per side
3. EZ-Bar Bicep Curls 1 x 20
4. Push-Ups (feet on floor, hands on DB below chest) 1 x 20
5. Hammer Raises 1 x 20
6. Supinated BB Bent Over Row 1 x 20
7. Incline BB Bench Press 1 x 20
8. Single-Leg Deadlifts 1 x 20 per side
Stretch 11 min.
Comments
Sleep - Time and Quality: Actually not minding the 4-5 hours sleep - it's my OPTIMAL sleeping period, what I am MOST functional after.
Energy: The extra weight is having some serious effects on energy levels.
Stress: How high is the sky?
Endurance: Fine.
Strength: Definitely feeling the extra weight - especially on Push-Ups. An extra 15lb on a short individual is NOT cool . . . As it is, I'm NOT expecting my strength to be anything great over the next 5.5 weeks, especially since I'll be training as if week-pre-competition . . .
Quality of Training: Run was not that much fun, feeling every extra pound. Was surprised when I saw my pace, though, since I felt like I was running at granny speed . . . Resistance training felt like NOTHING, to be honest - the low volume almost passes as a RECOVERY day! . . .
Body Composition and Look: Like I said above, an extra 15lb on a short individual is NOT cool, and I can't wait until the end of next week when I will be back to "normal". After all this, I will be endeavouring to maintain less than 9% bodyfat, since over the last few weeks I've started to feel uncomfortable now at anything over 9.5-10% bodyfat.
Other Notes: Got my nutrition sorted for the next five weeks.
September 15, 2010
Day 257: Small change in plan
Training
HIIT Cardio:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 8 min jogging
Stretch 23 min.
Posing Practice 20 min.
Comments
Sleep - Time and Quality: Passed out again after eating last night.
Mood/Aggression: Not pleased with my last decision of the day yesterday, but at least feeling some satisfaction in knowing that I will make myself pay for it later on in the week.
Energy: It's there - hidden behind the aching muscles and tight joints.
Mental Focus and Clarity: Focused!
Metabolism: Pretty sweet, considering.
Stress: Yes, I probably DO do it to myself, but stress brings pressure and pressure brings the best results.
Libido: Soaring - but it has to wait until later . . .
Endurance: Great.
Pump: Feeling it all through my triceps and biceps - painful.
Vascularity: Got to get leaner, and then figure our how to KEEP it withOUT having a hot shower or chowing down on a heap of carbohydrates . . .
Quality of Training: HIIT was ok. Running inside (sometimes I use an indoor track) or outside (my preferred choice) makes a difference to a session. Efforts felt submaximal, even though they were as fast as I could make them. Both knees were quite tight around the joint where hamstrings insert, which made strides a little shorter as well . . . Made sure Posing Practice was longer, trying a few different things with my quarter turns today, in preparation for my T-walk - which I will be starting next week, and yes, I know, leaving it a little close to competition . . .
Recovery: HAMSTRINGS! Walking up and down stairs is murder on my calves as well. The last couple of days has really done a number on my legs!
Body Composition and Look: Maybe it's just me, but I am VERY critical of myself, and now, every time I look in the mirror I am NOWHERE close to being as lean as I WANT to be!
Other Effects: Back to being thirsty all the time - the last few days I have been consuming ~2 galleons of water (which is why I have been a little heavier)!
Other Notes: I know that today was scheduled as having an Upper Body resistance session as well, but because of how my body is feeling, I decided to do this tomorrow instead. Fair warning to my body though, that I won't be nice like this again, and the next two weeks will go as PLANNED!
July 20, 2010
Day 201
Training
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
f. 1 x 1 min effort
g. 4 min jogging
Stretch 23 min.
Comments
Sleep - Time and Quality: Sleep was very sporadic and broken, so that I'm not sure I even slept what I think I slept. 'Woke' with a throbbing head (the heat is definitely TOO much for me!)
Mood/Aggression: Not up. Not level. Not quite down, though, either.
Energy: I don't feel like doing much today - mainly because of the pounding in my head.
Mental Focus and Clarity: There, despite the migraine/pounding.
Stress: High high.
Endurance: Fine.
Vascularity: Good.
Quality of Training: HIIT was decent, despite favouring my right leg from the sharp aching in the lateral aspect of my knee . . .
Recovery: I do feel shattered - but I know that working so many hours in a physical job is also playing a part in it.
Body Composition and Look: My pants are getting looser, even though my girths are not changing, which is interesting (and I really would prefer the girths in my lower body to DEcrease).
June 10, 2010
Day 161
Training
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 8 x 40 sec effort/20 sec easy
d. 8 min jogging
Stretch 27 min.
Comments
Mental Focus and Clarity: It HAS to be there!
Energy: It's there - underneath all the pain.
Endurance: It will take a little more time . . .
Quality of Training: Running is definitely my preferred mode for HIIT - and outside; not on a treadmill. It's different to boxing, cycling, rowing, or skipping, and far more challenging. Today was my first HIIT Run back into things, and my arms were doing most of the work, my legs just moving. It was an ok session - nothing spectacular, but passable.
Recovery: Core still aches with a vengeance. Mid to lower back does now, too.
Body Composition and Look: Down 1.2 pounds from yesterday.
Overall Sense of Feeling: Keeping my head up, determined to be back at my best as soon as possible.
May 25, 2010
Day 145: Smackdown on Shoulders
Training
am
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
Shoulders (30 sec recovery between alternate sets):
Alternate Set A -
1. Seated BB Military Press 4 x 8
2. DB Lateral Raises 4 x 12
Alternate Set B -
3. Standing Behind-the-neck BB Military Press 4 x 8
4. Incline DB Rear Raises 4 x 12
Alternate Set C -
5. Seated DB Shoulder Press 4 x 8
6. DB Shrugs 4 x 8
Alternate Set D -
7. Standing BB Military Press 4 x 6
8. Plank x 1 min
Post-Weights Cardio 20 min.
Stretch 20 min.
Daily Comments
Mood: The extreme heat, stress, work, and circumstances are making for a very trying combination, but I am managing to find a smile.
Energy: Surprisingly, despite the heat, I was rather energetic during training. Anadraulic State GT stacked with T-911 makes for a good kick of energy.
Stimulant Effects: I don't get any stimulant effects from the Anadraulic State GT - well, none that I notice. With the T-911, it's a different story - no jitters or anything, but thermogenesis is definitely taken up another gear, causing me to sweat far more than usual.
Focus: Strong.
Endurance: Could be better re cardio, but is fine during resistance training - I have halved my usual recovery time from 1 minute to 30 seconds and not suffering for it.
Strength: Not much strength has been lost in my shoulders. I HAVE noticed, however, that my left wrist is getting weak again, causing a few issues throughout resistance training, as well as constantly aching.
Pump and Vascularity: Pump is easy enough to get. Vascularity is starting to be good, and the hotter I get, the better it gets (now, just to get leaner and blue lines will be popping all over my skin).
Quality of Training: HIIT Run could definitely have gone better - I feel so heavy and clumsy when I run these days (got to lose that extra weight, girl!) . . . Resistance session was fine . . . Finished it all off in a sweaty mess with some post-weights cardio . . .
Stress: I have no word to describe how HIGH this is right now . . .
Libido: Some.
Body Composition and Look: PATIENCE . . .
Sides: Aside from the excessive sweating whilst training, none.
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