2012 | Day 195: Upping the Intensity

MOTIVATIONAL OF THE DAY

Can't Ignore You

Accept who you ARE. Embrace what you are BECOMING. ALWAYS strive to reach the stars. Do your BEST in everything.

When you do what you love, you do it with determined passion and enthusiasm, and it SHOWS. You GLOW, and when your light glows, you draw others to you.

You CAN be good at something you have no passion for, but that will also show in time - if it does not to begin with - so be sure to put your effort where it will bring not just joy to others, but to YOU.

Hone your skills to PERFECTION. Become an EXPERT. When you do what you love with a passion and you EXCEL at it, people can’t HELP but notice. When others notice, the world can start to OPEN up for you, new POSSIBILITIES you might never have imagined before spread before you. And when that happens, you can affect MORE people, make more DIFFERENCE and create more CHANGE, bless MORE, a true gift indeed.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 2 min @ 4.41 min/km
b. 12 x 20 sec effort/10 sec rest @ 3.72 min/km
c. 2 min @ 4.41 min/km

Shoulders/Hamstrings (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 4 x 8
2. Reverse Flyes 4 x 12
3. Skip 4 x 100 revolutions
TriSet B -
4. BB Military Press 4 x 8
5. DB Arnold Press 4 x 12
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Lateral Raises 4 x 8
8. Alternate Single-Arm Plate Lateral Raises 4 x 12 per side
9. Skip 4 x 100 revolutions
TriSet D -
10. Stiff-Legged DB Deadlift (on bench, reach DB down ~6 inches) 4 x 8
11. Stiff-Legged BB Deadlift (BB to touch floor) 4 x 12
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm

Stretch 20 min

OTHER NOTES

Sleep: Passed out yesterday afternoon for several hours and went to bed early hours of morning, to sleep for ~8 hours.

Energy: My body is so fatigued - I have not slept like this since I used G8 (and that was because of the supplement - this is not because of any supplement!) - and everything is feeling it. I have to be careful not to sit or lie down and close my eyes, or I could fall asleep!

Joints: My body is falling apart!

Quality of Training: HIIT on the treadmill again - watching my lower legs and knees, and everything was ok...Changed up my resistance session today, because my shoulders ARE in so MUCH pain, doing trisets instead of supersets re the "same area" of the deltoid being targeted, making it more INTENSE for the time lifted, but also not as "drawn out", if that makes sense. There was no mistaking that I was in pain - there were literally tears in my eyes at one point, and I was so light-headed that between trisets I had to hold onto the squat rack to keep balance. Shoulders SCREAMING afterwards, but I'd rather they scream than give out. Middle back was in a lot of pain during the Stiff-Legged BB Deadlifts, and had to "twist it back into place" after each set. Favouring left hip during skipping as well. Left wrist strapped up from the start because of the pain it was in..Finished off with the recline bike at a sedate pace...No pm cardio - going to get enough of that running around work tonight...

Muscle & Strength: Steve has just published Breaking the Myth: Increasing Testosterone In Females = Muscle Accretion, Strength Gains, And Fat Loss - read it here.

2012 | Day 194: I Promise Myself...

MOTIVATIONAL OF THE DAY

The Purpose of Life

Life is for LIVING. Not surviving, but LIVING. And living is experiencing as much as possible, ALWAYS seeking to ENHANCE your life by trying new things, learning new things, growing INTO yourself as you become BETTER with each day. It’s about EXPLORING your world with the eagerness of a child, OPEN to new possibilities, new experiences, CHANGE. It’s embracing the new and letting go of the old when it is time to move on. It is keeping your heart and soul OPEN to receive the Blessings the universe has to offer and wants you to experience. It’s about taking everything to the NEXT level, never be satisfied with being satisfied, but always wanting to strive FURTHER, achieve more, evolving physically, mentally, psychologically, and emotionally into the person that you were always MEANT to be.

Quote for Reflection:

TRAINING

Day OFF

OTHER NOTES

Energy: None. If I slow down, sit down, or lie down, it has not been long until I pass out, and I slept for ~4 hours this afternoon, after going to bed early and sleeping right through to a "sleep-in" time for me this morning before my first client. NOT looking good at all.

Joints: Both my shoulders are extremely painful - just demonstrating a few exercises to clients today using 5-10-pound dumbbells had me almost dropping them in pain, and that is NOT a good sign. It's been 27 weeks since my shoulders have had a decent break and I cannot afford to take one right now - not sure if I can afford NOT to, either.

Overall Sense of Feeling: Not the best right now, but I will work it out - I always do. It may not appear as if I have had any issues over the last couple of months, but those close to me know I have been struggling in a huge way with several things. Only one of which is if only it had only been three DAYS instead of the SEVEN WEEKS that it's been since my birthday of being "bad" I would be ok - "if"; such a sad word and nothing I can do about it now but move on and do the best with the NOW. Only positive is that I have more muscle in my shoulders and arms as a result of all the bad - bad thing is pretty much everything else, from the fat gained and additional mass (some muscle) in my lower body and being in a state of perpetual discomfort and hatred of my body. But, all that is going to change again - and STAY changed, for my HEALTH! This time, I PROMISE myself!

2012 | Day 191: Light up the stars...All that you are...

MOTIVATIONAL OF THE DAY

Believe

Believe in yourself and the dreams in your heart. Believe in yourself and the goals you want to see manifest. Believe in yourself and the things you want to come true. Believe in yourself and stay true to yourself in everything you say and do.

Believe with all your heart that if it truly is important to you, then NOTHING will stop you from attaining it. Nothing will stand in your way or say “no, you cannot do that”, and if it does, you will knock it flying, because you have so much faith that you are flying on the wings of hope, and hope is so very powerful.

Believe in yourself and what you truly want and know that ANYthing can be made possible, become possible, BE possible. Dare to dream OUTside the realm of what is “possible”. Let nothing tell you that is it not, and if they do, do NOT accept it, for truth is what is and not one’s opinion.

Believe in the heavens and the stars that light them and that you can REACH those heavens if you truly strive to touch the stars and be AMONG them. Do NOT limit yourself to what SEEMS possible or conventional and doable by man, but live by the dreams in your heart and ALWAYS BELIEVE.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 3 min @ 4.41 min/km
b. 2 x 20 sec effort @ 3.75 min/km / 10 sec rest
c. 2 x 20 sec effort @ 3.57 min.km / 10 sec rest
d. 2 x 20 sec effort @ 3.41 min.km / 10 sec rest
e. 2 x 20 sec effort @ 3.26 min.km / 10 sec rest
f. 3 min @ 4.41 min/km

Weights (30 sec recovery between quadsets):
QuadSet A -
1. EZ-Bar Biceo Curls 3 x 21s
2. DB French Press 3 x 8
3. Alternate DB Hammer Bicep Curls 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
6. Reverse Curls (on floor) 3 x 10
7. Pikes (on floor) 3 x 15
8. Skip 3 x 100 revolutions

Stretch 10 min

Post-Weights Cardio:
Recline Bike 20 min @ 100-103 rpm

Stretch 10 min

OTHER NOTES

Energy: Just feel exhausted and want to sleep - hopefully I will get an hour's catnap before work tonight.

Joints: Left hip is being a huge issue - going to be interesting at work tonight. Left shoulder is also feeling it. And left wrist.

Quality of Training: Back to the treadmill, yes (figured out which shoes will let me "get away" with using it) - increased speed every two efforts, just to make sure I WORKED. Slick and wet afterwards, dripping more as I got into the weights. Pain in right wrist from the start, my shoulders, left especially joining in the squawking of my body's protest at me. Stretched a little before doing post-weights cardio, finishing off when got back home.

Overall Sense of Feeling: Not been the best of weeks, but it's not over yet, and there is ALWAYS something in my day - SOMEONE - to make me SMILE, so thank God for small blessings.

2012 | Day 171: You make me SMILE

MOTIVATIONAL OF THE DAY

YOUR Journey

Your life is YOUR life. Your Journey is YOUR journey. You are YOUR competition. You are the ONLY one who knows exactly what is going on with YOU.

Never mind what anyone else’s life is like - concentrate on your OWN. Everyone has their issues - trials and triumphs - but you need only concern yourself with your OWN. You may feel tempted to interject your opinion in another’s life - look instead to your OWN and see what you can scrutinize. There is no one else making the decisions in YOUR life - only YOU, so do not look to anyone else, because it is not their role to play.

Only YOU can walk your journey in life. You are not given what you are so that you can COMPARE it to another, but so that you can GROW and BECOME what you are MEANT to be. The challenges you face along the way, every experience you go through, are all intended so that you LEARN and ultimately to CREATE A BETTER YOU.

When you focus on making YOURSELF better, then you help OTHERS become better. The sum of your life experiences makes you UNIQUE, gives you something no one else has, so that you can USE those experiences to hold OUT a helping hand to others who may have or be experiencing a similar situation. You are meant to SHARE NOT COMPARE. Life is meant to be walked through WITH others, not AGAINST them.

Quote for Reflection:

TRAINING

HIT:
a. Treadmill @ 3.75 min/km x 1 min
b. Burpees (into push-up) x 1 min
c. Treadmill @ 3.75 min/km x 1 min
d. Ab Rollout x 1 min
e. Treadmill @ 3.75 min/km x 1 min
f. Skip x 1 min
g. Treadmill @ 3.75 min/km x 1 min
h. Push-Ups (with alternate side rotation) x 1 min
i. Treadmill @ 3.75 min/km x 1 min
j. Deadbug (with 10-pound medicine ball) x 1 min
k. Treadmill @ 3.75 min/km x 1 min
l. Skip x 1 min
m. Treadmill @ 3.75 min/km x 1 min
n. Single-Leg (Right) Deadlift (with lateral twist and reach) x 1 min
o. Treadmill @ 3.75 min/km x 1 min
p. Single-Leg (Left) Deadlift (with lateral twist and reach) x 1 min
q. Treadmill @ 3.75 min/km x 1 min
r. Plank x 1 min
s. Treadmill @ 3.75 min/km
t. Skip x 1 min

Stretch 20 min

OTHER NOTES

Sleep: Did not go to bed until just before 0400, unable to get to sleep until then, and even still, well awake for quite some time after, getting only a few hours sleep, waking feeling completely shattered and not feeling like doing much at all.

Mood: Someone noted today that I seemed happy, not at all like I used to be when they knew me "before". Must be all the smiling

Energy: Picked up a little as I worked today, but after training I was just so exhausted I didn't feel like doing a thing. Started feeling better after eating in the evening.

Joints: SHOULDERS - especially anterior deltoid and right posterior deltoid.

Quality of Training: What can I say - I did it, a wet and dripping mess from half-way through, struggling to breathe at times.

2012 | Day 170: You've got that smile...

MOTIVATIONAL OF THE DAY

The Wall

A wall is nothing but an obstacle. And obstacles are always going to present whenever you are chasing your dreams. When one comes to a wall there are several types of people - those who hit the wall and STOP, those who climb OVER the wall, those who see the wall coming and go AROUND it, and those who just keep going right THROUGH the wall.

Those who hit the wall and stop are a great majority. Sadly, these are those who will NEVER achieve anything great in their life, because they are too afraid to take the risk or refuse to see the possibilities BEYOND the obstacles in their path. They are content to sit back and watch life, instead of being a PART of it. Ironically, these are also those who are the most likely to be the ones throwing stones and obstacles in the paths of those who ARE out there taking the risks and doing great things.

Those who climb over the wall are few. They REFUSE to believe that the wall is the end of their hopes and dreams, knowing that there is a way OVER every obstacle set before them. They are the thinkers, the doers, those who step out there and just do what it TAKES to get the task done. They are NOT afraid to fall, trying again and again if they do, because what they want is far greater than the obstacles.

Those who see the wall coming and go around it are also few. They are the ones who are always thinking, always analyzing, always looking AHEAD. They are aware that NOTHING is easy, that there will always be obstacles, and they ALREADY have a plan before they come to any obstacles on how to deal with them, so that they expend as little effort as possible, being as EFFICIENT in the pursuit of their goals as they can be.

Those who keep going right through the wall are rare. They are the ones who refuse to let ANYthing stop them from achieving their goals and dreams, determined to have them at any cost, driven with a passion understood only by like-minded souls, possessing immense strength of both mind and body, believing and having such faith in their heart that NOTHING can stop them. They will do WHATEVER it takes and make every sacrifice to see their dreams made reality, even if it means that they come close to destruction in the process.

I know what I AM; what I DO. What type of person are YOU?

Quote for Reflection:

TRAINING

Session 1

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

Stretch 5 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Weighted DB Crunches (on bench, knees at 90 degree flexion) 3 x 15
2. Reverse Curls (on floor) 3 x 10
3. Pikes (on bench) 3 x 15
4. Skip 3 x 150 revolutions
QuadSet B -
5. Alternate Incline DB Bicep Curls 3 x 20, 16, 12
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 12
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rear Flyes 3 x 15
10. Standing DB Arnold Press 3 x 10
11. Plate Lateral Raises 3 x 15
12. Skip 3 x 150 revolutions

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

Stretch 24 min

Session 2

Run 3 miles

OTHER NOTES

Sleep: ~6 hours. Woke fine.

Mood: Just an overwhelming sense of happy.

Energy: Was great right up until ~1600, when suddenly just felt myself "crash" - could possibly be because of the pain in my shoulders, since that always seems to take more out of my body than I realize, especially when it is sharp and constant like it is at the moment.

Joints: Left anterior delt right IN the joint is in the LOT of pain - has been since got home from the gym. Right anterior delt/bi, though achy, is surprisingly not biting in pain - was the worst of the two during training though, and again during post-weights cardio had to REALLY dig my nails into it. Right wrist also had some issues with during QuadSet B.

Quality of Training: I am TRYING to be CAREFUL of both my shoulders during training, continuing to train with intensity, pushing it when I can, but also "allowing" some "slack" on some exercises re weight and/or reps, especially when the pain becomes so much I want to stop and SCREAM. For the most part today though, I had a goofy expression, almost mischievous smile on my face throughout the majority of my training today, lost in my own little world.

Supplements: Started Magic Matcha today - using a scoop once or twice daily, mixed in with my RecoverPRO.

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 163: I can do bad all by myself

MOTIVATIONAL OF THE DAY

Be Strong

Quote for Reflection:

Image credit: Blue Mountain Arts

TRAINING

Weights - Full-Body Intended (30 sec recovery between trisets):
TriSet A -
1. Single-Arm DB Bent Over Rows 3 x 6 per arm
2. Plyometric Push-Ups (on fists) 3 x 6
3. Single-Leg Deadlifts (with twist and lateral reach) 3 x 10 per leg
TriSet B -
4. Behind-the-neck BB Military Press 3 x 10
5. BB Military Press 3 x 10
6. DB Lateral Raises 3 x 10

*Break 12 min*

TriSet C -
7. Swissball Crunches (270 degrees to 180 degrees) 1 x 10
8. Ab Rollout 1 x 10
9. Plank 1 x 1 min

Treadmill:
a. 1 min @ Incline 4 @ 4 miles/hour
b. 1 min @ Incline 5 @ 5 miles/hour
c. 3 min @ Incline 6 @ 6 miles/hour
d. 10 min @ Incline 3 @ 3 miles/hours

OTHER NOTES

Sleep: Actually, ~6 hours of UNinterrupted and deep sleep. Woke feeling like absolute crap though, shoulders both in pain.

Energy: Felt like I was going to pass out after getting off the treadmill re training today. Sitting on the couch I was suddenly exhausted. Thinking a lot of stress is contributing to this, as well as poor nutrition, and issues with my shoulders - plus, also dosed two tablets of Aleve twice prior to this point today (to help re shoulder pain, although it's not doing much).

Joints: My left shoulder is the way my right one was a day or two before I woke up and could barely move it without wanting to scream. Please, God, please do NOT let my body break on me again! I have been trying so hard to be more careful with it, smarter with training, going lighter some days to ensure my shoulders do NOT suffer as much, even as I still try to push my body as hard as I can. The fact that it's been six months since I last had a week off from weights might have something to do with it, but I HAVE given myself some easiER weeks in there, some with less resistance session, although the last few weeks, I have added in an extra resistance session here and there. The pain has been a constant nagging in both shoulders today, and after training, I've had to be very careful with any movement re my left, since it IS VERY painful.

Quality of Training: Today was one of those days when you know if you continue to push on, you're only going to cause some damage. I TRIED to, but in the end...Full-Body session today. Struggled BADLY. My left anterior delt/biceps' tendons (more IN the shoulder though) was so painful that EVERY rep was an effort and I was SO close to tears it was not funny. After battling it out in frustration for two lots of trisets, I decided to stop and just go to the recline bike and be done with it. However, got on that, and was just exhausted. Mentally, I was just NOT there, so got off it and went to sit for a while. After ~12 minutes, I decided to continue with my weights' session, but after one of TriSet C, I was done for. I had NOTHING. Even in my mind, I was GONE from the session. I DID end up walking on the treadmill - for the first time ever on an incline - for 15 minutes, mindlessly walking, just because I needed to do SOMEthing, and because what I HAD done, even though it hurt like hell, felt like I had done NOTHING...So, considering this my day OFF this week...

Supplements: I now have all my staples back.

Overall Sense of Feeling: NOT good. If only I could rewind back ~2.5 weeks, before I got into this funk. But, it can't be done, so only looking FORWARD. I need to get OUT of this funk and back to being ME. NOW!!!

Other Notes: All the best to everyone competing at the Junior Nationals in Chicago over the next couple of days!

2012 | Day 162: Contrast between Illusion and Reality

MOTIVATIONAL OF THE DAY

Goal-Getter, Go-Setter, Dream-Catcher

Quote for Reflection:

Image credit: Blue Mountain Arts

TRAINING

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 1 x 50 sec sprint/10 sec easy
d. 4 min jogging

Stretch 20 min

OTHER NOTES

Sleep: A little.

Mood: Out of sorts since after training.

Energy: I have it, but there is a LOT of pain in both my shoulders, especially INSIDE the joints, particularly my right, that has been bothering me, so much that I do not even want to MOVE my right arm much today.

Joints: The Aleve is coming out again tonight.

Quality of Training: I did HIIT, albeit a little later than usual. Both shoulders were hurting during it, but I pushed through. I WAS going to do a second training session this evening, but decided to be smart and give my body some time to recover, especially since it's going to be 2-a-day training back tomorrow, and my shoulders need to be READY for it (even if they're not)!

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 158: Behind-The-Scenes of Happiness

MOTIVATIONAL OF THE DAY

I CHOOSE...

I choose to live my life the way I want to. Not the way anyone else wants me to live it, but the way I want it to be. I choose to make CONSCIOUS choices that will take me in the direction of my dreams and only bring me one step closer to fulfilling my life’s purpose. I choose NOT to let my life be dictated by random events and circumstances, and even if such events occur, I choose to make them WORK for me, by seeing the OPPORTUNITY for learning and growth in them.

I choose to CHANGE whatever is going on in my life that does not rest easy with my soul, aware that I am responsible for my own happiness, taking accountability for my own actions and decisions. I choose NOT to make excuses for my shortcomings or perceived failures, knowing that anything I do not get right or succeed in the first time is only teaching me how to become BETTER.

I choose to give freely of myself, time, and resources, in the pursuit of my vision in helping motivate and inspire others, and aid in the betterment of the lives of those not myself. I choose NOT to let myself be abused anymore by those that would seek to drain me of everything I have, standing up for myself and knowing when to say “no” and “enough is enough”.

I choose to be PROUD of who I am and what I stand for, strong in my beliefs and convictions, uncompromising in the foundation of my principles. I choose NOT to see myself as a victim or feeling self pity if those who do not share my values hate on me and try to tear me down, scrutinizing my every word or action in order to bring me down to their level, but stand firm in what I am about.

I choose to rely on my INSTINCT, knowing that it will always lead me true, unconsciously having in mind my best interests at heart, no matter what my mind may think about the matter. I choose NOT to care for what others think I should do and be, because it is not THEIR life that I live but my own, and no one is responsible for it but ME. In the end, I will be the one who looks back on my life and will either regret it or not. Thus I CHOOSE TO LIVE MY LIFE THE WAY I WANT TO. So there are NO regrets.

Quote for Reflection:
 

TRAINING

HIT (no recovery between rounds):
2 rounds of -
a. Treadmill @ 3.6 min/km x 1 min
b. Burpee (into Push-Up) x 1 min
c. Treadmill @ 3.6 min/km x 1 min
d. Deadbug (with 8-pound medicine ball) x 1 min
e. Treadmill @ 3.6 min/km x 1 min
f. Single-Leg Deadlift (with twist and lateral reach) x 1 min
g. Treadmill @ 3.6 min/km x 1 min
h. Ab Rollout x 1 min
i. Treadmill @ 3.6 min/km x 1 min
j. Plank x 1 min

Stretch 20 min

OTHER NOTES

Sleep: I was actually so exhausted yesterday that I fell asleep for about an hour at 1700. Wanted to just STAY in bed and sleep right through the night, but it was not to be - after multiple interruptions I ended up getting up for good ~1930, eventually returning to bed just after 0300, sleeping on and off for 5-6 hours.

Energy: I felt like crap heading to the gym (about an hour after getting up), but there was DEFINITELY energy there - all the eating from last night (to keep me awake) and the serving of Assault (really does give smooth energy, although I had been light-headed every time I've used the latest version) ensured that.

Joints: Delt/biceps' tendons SCREAMING (left worse then right today).

Quality of Training: Only a short session today, but probably THE MOST INTENSE one I have done all week! Back on the treadmill, for one of my HIT sessions (been over a year since I've done one), welcoming the physical pain to forget another (seems like I do a lot of that in training these days - pushing through pain I probably should be more cautious of). Got hot real fast, breathing laboured as hell. After ~15 minutes I started to feel slightly nauseous and was a little wobbly on my feet after each minute on the treadmill well BEFORE that. Held it together though, telling myself that it wouldn't last long (and besides, I needed the "punishment" after all the eating last night).

Behind-The-Scenes: Dom was kind enough to send me several images of the photoshoot I did on my birthday - you can see a little of what went into making it such a magical day for me in this album: CREATING A DREAM.

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 104: Underwater...or...Breathing...

MOTIVATIONAL QUOTE OF THE DAY

"♥ If something doesn't feel right in your life, FIX IT…The reason that you have this "urge" to IMPLEMENT a CHANGE is because you are not currently in the state of HAPPINESS and CONTENTMENT that you are INTENDED to be ♥ HAMMER away at your HOPES instead of sitting with the WOBBLY feelings of UNSTEADINESS ♥ You are being ENLIGHTENED with the REVELATION that you have some "loose screws" that need to be TIGHTENED. When this light is SHED upon you, head to your inner TOOLSHED and get to WORK…All of the DEVICES necessary to make the needed ADJUSTMENTS are WITHIN you ♥ Do not "screw" around with the DRIVE that has been placed within you, but be the SCREWDRIVER to your GOALS and twist away until they are LOCKED in place ♥ You are the MACHINE that can MEND whatever it is in your life that needs REPAIR…RESTORE yourself to OPTIMAL condition. Never settle for a FRAGILE future…your DREAMS are not meant to be BROKEN ♥" - Lauren Christine Frahn

TRAINING

Session 1

Run 7 miles @ 4.9 min/mile pace

Stretch 20 min

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Rope Crunches 3 x 15
2. Hanging Straight-Leg Raises (feet to touch bar above head) 3 x 6
3. Ab Rollout 3 x 15
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 21s
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. Rear Flyes 3 x 10
10. Plate Hammer Raises 3 x 6
11. Plate Lateral Raises 3 x 10
12. Skip 3 x 100 revolutions

Again, due to my late-night training (finishing almost at midnight), didn't go to bed until I would usually be getting UP, waking after ~5 hours sleep (which is about "perfect")...Didn't head out for my 7-mile run for ~3 hours post-waking, allowing time to see how my body was feeling, which was "eh" but not completely terrible. Same 7-mile loop as Wednesday. Out uphill with a headwind, but at a pace that had me feeling better than I did on Tuesday - at least my legs didn't feel like lead, although my left shoulder/biceps tendon was biting throughout it (holding my left arm in as close as possible as I could to my side the entire run). Finished in 20 seconds LESS than Tuesday's run, although it averaged out about the same (to 1 d.p.), and feeling slightly better for it, able to push it a little harder towards the END...Back to the hotel and into the sauna for 20 minutes (much prefer the wet sweat in here to the "muggy" sweat from my run). Then out to the pool, holding myself under for just over 3.5 minutes (wonder if this is contributing some to my left wrist hurting, since I push UP against the edge of the pool with my LEFT hand when I do this). For some reason I was calmer today, and it wasn't as much of an effort - until close to the end, when the sound I heard was the pounding of my heart along with the tiny "ripple" of the water on the surface above me. Gasping, hopped over to the spa (which was colder today) for my "leg massage"...Both shoulders being pesky re pain today...Slight change in plans once got to the gym - instead of doing Full-Body, because my shoulders were both very bad (I want to be able to train tomorrow and the next few weeks - I have to get through until the end of MAY remember!), I stopped after Shoulders, making it the session I was going to do tomorrow (might have to forego Full-Body this week - besides, I will already be doing five resistance sessions this week, so let it go, although I really should NOT have). But, how the session went: Started out with Abs, deciding to add Hanging Straight-Leg Raises/Pikes back in (since it's been a while since I attempted them) - shoulders were giving me so much pain that six reps was all I could manage on each set, dropping to the floor as they "gave out" on me from the pain. Held the Ab Rollout a little longer to "make up" for it. Skipping was concentrated and reasonably paced - love the way delts and arms look when doing it. Vascularity was back to "normal" today, spiderwebs of blue-green snaking their way from wrist to elbow and up to my anterior delts - the skinfold I have on my forearms is still that which I want on EVERY skinfold! Left wrist very painful from the first set of DB Bicep Curl 21s, but pushed through. Had to drop the weight for DB Hammer Curls - pump was very strong in biceps here, so strong it was PAINFUL. Alternate DB Hammer Bicep Curls were all an effort and a lot of screwing up my face, wanting to drop the weight and throw a tantrum from the pain assaulting my anterior. Skipping was a brief relief before more torture. I had to stop after completing all sets of QuadSet B and strap my left wrist up it was that bad (had not worn it from the start, just to see how it would handle the weights). Added five pounds to Reverse Flyes than what I have been using and grimaced out 10 reps for each set, slowly. Plate Hammer Raises were painful and, at the same weight as I have been using, had to stop after six reps each set (I probably could have done a couple more on the last set, but by then my mind was not in it). Plate Lateral Raises were done with tilted wrists, so not to hurt my left wrist any more...No post-weights cardio - I SHOULD have (it would have stopped the bad that came later)...A lot of mental abuse going on - no one else needs to berate or punish me when I do enough of that to and hating on MYSELF...

2012 | Day 103: STOP looking at the Obstacles and START looking at the POSSIBILITIES!

MOTIVATIONAL QUOTE OF THE DAY

"Vision is the ability to see God’s presence, to perceive God’s power, to focus on God’s plan in spite of the obstacles." - Charles Swindoll

For the complete Motivational, review Having Vision | WPM Women.

TRAINING

Session 1

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

Stretch 20 min

Session 2

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 10, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on floor on fists) 4 x 10, 10, 8, 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 10, 10, 8, 8
5. Incline BB Bench Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
8. Cable CrossOvers 4 x 15, 15, 12, 12
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 107-108 rpm

Went to sleep not long after 0330 and woke just after 0700. Felt ok...Headed out for HIIT Run. Legs felt heavy and dead, hating the way my body felt in general, period. Sprints felt slow to me - could also have been because I was running uphill into the wind, but...Just glad to get back and be done with it. Into the sauna for 30 minutes, before the pool, not able to hold myself under for as long today, only ~3.5 minutes - I am so stressed right now and my body is starting to feel it. Then the spa for a bit, actually not minding it so much - usually I'm not a fan of it or the heat, and then back into the pool again to see if I could make myself suffer a little more...Highly irritated and frustrated, and with both anterior delts/biceps' tendons having hurt sharply all day on top of everything, NOT in the best of moods for the gym tonight...Went in and straight into my weights, having already decided that I was going to make this session slightly shorter than last week, since my shoulders were both still hurting quite badly. Started off with the same weight as last week re Single-Arm Bent Over DB Rows and was able to manage ok, albeit less reps on the second set than I did last week. Push-Ups were done on my fists this time (since that's the only way my left wrist does NOT hurt funnily enough), all the way down until the top of my chest hit the floor - feeling it on the last set, since I was doing these slowly. Skipping was VERY fast. Went five pounds lighter than the weight used last week for Supinated Bent Over BB Rows and managed a lot more reps, with a lot better form - although right elbow still sticks out on these and no amount of effort is bringing it in close to my body, GRRRR. Same weight as last week on the Incline BB Bench Press and was able to be semi-normal re reps done. Skipping very fast again, the expression on my face one of concentration warning people away. Five pounds heavier than last week on the Neutral Grip Seated Row, for the same reps. Same weight as last week on the Cable CrossOvers as well, for more reps on the first couple of sets. Skipping started to slow a little on the last couple of sets here as I began feeling the fatigue, left elbow hurting (from the second set of TriSet C) and right knee (from the second set of TriSet B). Definition and vascularity was not as prominent tonight as it has been (I think the HOT shower followed by 10 sprays of NO Infuse on each delt/arm ~30 min pre-weights has a big impact on it - moreso the former, since that was what was not done tonight)...Didn't feel like it, but sat myself on the Recline Bike and surprisingly spun my way through 20 minutes. And that was that - relived to have it over and done with...

2012 | Day 90: ...making me all I was meant to be...

MOTIVATIONAL QUOTE OF THE DAY

"'For I know the plans I have for you', says the Lord, 'plans to give you hope and a future'." - Jeremiah 29:10

For the complete Motivational, review Trust In HIS Timing | WPM Women.

TRAINING

Session 1

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 trisets/skipping):
TriSet A -
1. Rope Crunches 3 x 15
2. Reverse Curls (on floor) 3 x 10
3. Ab Rollout 3 x 15
Skip x 300 revolutions
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 15 per side
Skip x 300 revolutions
TriSet C -
7. Rear Flyes 3 x 10
8. Plate Lateral Raises 3 x 15
9. Plate Hammer Raises 3 x 10
Skip x 300 revolutions
TriSet D -
10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
Skip x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 102-104 rpm

Stretch 20 min

Session 2

Recline Bike 20 min @ 112 rpm

Slept for barely an hour this morning, just ending up getting up at my usual time...Headed out for HIIT - right knee slowed me a little, but not by a lot. Pain was more in my left shoulder/biceps tendon and under my ribs during (which was odd)...SO ready for the gym and hammering my body, energy high despite my 7-mile run last night and literally no sleep. Feeling my abs burn during TriSet A - also both shoulders on the Ab Rollout. Left wrist had the same deep, aching pain around my scaphoid during TriSet B as last week, and took it a little slower, my expressions alternating between smiles (when I was thinking of you) and grimaces (when the pain overtook the memory). to punish myself more, did a few more reps to add to the pain on Alternate DB Hammer Bicep Curls. Vascularity was awesome, as it always is now when I'm training - definitely think it has something to do with how warm I am and how I train and I have got to have this for photoshoots (working on it). Interestingly enough, during my skipping between trisets, my RIGHT delt looked more capped, with more definition to that side than my left; yet during TriSet C re Plate Lateral Raises and Hammer Raises, my LEFT side had more definition. Rear Flyes were a definite effort, clicking my neck back "into" place after every set. Back to the Neutral Grip Seated Cable Rows (each arm with its own handle) - increased the weight from what I used yesterday. Again, on the last set of Side-to-side DB Push-Ups, on the eighth rep of the second set there was a loud crack and pop in my right shoulder, followed by pain, which I had to pause briefly after, but completed the set. Right knee was NOT appreciating the skipping...A little slower on the Recline Bike today, because of my right knee, but it was done..."Limped" home, trying my best not to put too much pressure on my right leg...LEFT shoulder/biceps tendon has been giving me more pain than the right today, but both have been a constant biting sting that sometimes makes me want to SCREAM, especially during any shoulder flexion, which is causing me to be careful with my movement of them...Started feeling the lack of sleep a little ~1300, and passed out for about an hour, waking and not able to get any more...Didn't mind going downstairs to the Fitness Room for the Recline Bike. Both knees ached on it, but I forced them to spin at 112 rpm (so much easier to do a higher pace on this one than the one at the gym - the seat angle is the difference), half-way between laughing and crying for the better part of it. Afterwards though, walked VERY gingerly back to my suite, my legs NOT appreciating the stairs, wanting to have my walking stick to help me (sigh). Hopefully they'll be a little better tomorrow...

2012 | Day 86: Sometimes I can't be put back together...

MOTIVATIONAL QUOTE OF THE DAY

"If you believe in something then stand by it! Live it and let it represent you! Don’t let people, places and things define who you truly know you are!" - Ben Booker

For the complete Motivational, review Define YOURSELF! | WPM Women.

TRAINING

Session 1

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

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 10, 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. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
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 @ 101-104 rpm

Stretch 28 min

Session 2

Recline Bike 20 min @ 106-110 rpm

My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...

2012 | Day 15: Rise...gotta reach down, dig deep, and break ground...It's do or die!

MOTIVATIONAL QUOTE OF THE DAY

"Everything in life changes you in some way, even the smallest things. If you do not accept these changes, you do not accept yourself. For through these changes brings new and greater things to you, making you wiser as time progresses. To avoid these changes is a loss. You only live your life once. Do not waste a minute of it avoiding things. Let them come to you and learn from them. There is always tomorrow." - Adam R. Gwizdala

For the complete Motivational, review Change | WPM Women.

TRAINING

First week back training since the start of December. It didn't happen as I planned, especially since it was also my first week back at work in a very active training job. That said, I did what I could, my body getting adequate recovery, and I definitely got to see what I can do and what is going to take a little patience re recovery and building up on.

Training completed this week:

Monday

Day OFF

I did not get to sleep until after 0300, and was barely awake when my reset alarm went off at 0600, so no training was done before work. Because of that, I intended to do my first resistance session after work, but spending all day training members shot out my knees, my shoulder in pain, and I couldn't wait to just sit down, get off my feet, and let my body rest.

Tuesday

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging

Session 2

Shoulders (30 seconds recovery between alternate sets):
Alternate Set A -
1. BB Military Press 2 x 6-8
2. DB Hammer Raises 2 x 8
Alternate Set B -
3. DB Lateral Raises 2 x 10
4. Single-Arm Lateral Raises 2 x 10 per side
Alternate Set C -
5. Seated Bent Over DB Rear Raises 2 x 8
6. Reverse Flyes 2 x 10

Still did not go to sleep until after ~0300, but forced myself to get up when the 0630 alarm went off (yes, I know, later than I want, but I set it when I finally "went to bed", making allowances for going to sleep so late...Running was definitely an issue. After two minutes, my right knee started catching and seizing up. Stubborn as I am, instead of turning around, I kept going. My running was very awkward, my sprints not too much faster than my jogging, since I could not run properly at all, favouring my right side, my right leg almost straight for the duration of the session. My left knee started catching and seizing up at ~16 minutes, and I pretty much limped my way back to the hotel...BB Military Press was painful, especially on the second set - which is why I stopped there, and decided to do only two sets per exercise. Pain through right shoulder and bicep was manageable, but still enough that I was cradling my right arm between sets of every exercise. I should have given myself longer recovery time, ~1 minute, instead of only 30 seconds between alternate sets, but I stubbornly wanted to push myself, since I was using ~30 seconds re recovery before I was injured - that, and I wanted to make my sessions shorter, since I was doing them after a very physical and painful (being on my feet for 8-10 hours on concrete caused many issues, and I returned to using my walking stick after Monday) day at work. Lateral Raises were a little difficult, considering my range of motion before pain sets in is still only raising my right arm ~30 degrees, and I was so very close to tears forcing myself to go to shoulder-height with the weights. All my weights were low - strength loss because of limited function in my right shoulder very apparent. Very unhappy with how it went, and very sore afterwards, but I got in there and DID it!...

Wednesday

Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Dips 3 x 6
2. DB Zottoman Curls 3 x 15
Alternate Set B -
3. V-Bar Tricep Push-Downs 3 x 6-10
4. Alternate DB Hammer Bicep Curls 3 x 15 per side
Alternate Set C -
5. Push-Ups (feet on floor, hands on floor right under chest) 3 x 6
6. Cable V-Bar Bicep Curls 3 x 10-12

Post-Weights Cardio:
Recline Bike 20 min @ 106-109 rpm

Another morning of not going to sleep until only a couple of hours before I had to get up for work, so training had to wait until AFTER work...I already knew before I started that Dips (and anything that required shoulder extension with elbow flexion) was going to be a battle - if I could even do them. The pain in my right shoulder was excruciating by the end of the third rep of every set, but I gritted my teeth and just kept pushing for more, determined to do it, despite the fact that my left side was doing the brunt of the work for the second half of each set (a little like my right side was doing the work when I started back after fracturing my left wrist both times). The Push-Ups were the same, and I barely managed three reps each time, forcing more out, almost collapsing on my face on the last couple of reps each set, favouring my right side with my left. Very noticeable was the fact that either my right shoulder/bicep is still quite swollen, or I have lost muscle mass there, since as I was doing the Push-Ups, where I could see definition in my left shoulder/bicep, there was NONE in my right side...I was a little wary about using the Recline Bike afterwards, but I wanted to make sure that I got in my 20 minutes of cardio. PAIN right from the start in both of my knees - sharp and cutting, like someone was stabbing my knees over and over. However, I had set my mind, and, putting "Back for More" by Five Finger Death Punch on repeat, I focused on the words, blinked back the tears stinging my eyes from the pain, and kept going until I had finished...

Thursday

HIIT Recline Bike:
a. 4 min @ 108 rpm
b. 8 x 20 sec effort/10 sec easy
c. 4 min @ 108 rpm

Took even longer to get to sleep this morning, passing out just after 0430...My knees felt better in the morning, and since the only thing I could think of that was different on Wednesday, was that I had forced myself to do 20 minutes on the Recline Bike post-weights (I was still getting around using my walking stick, using JOINT FORCE on my knees (and right shoulder) first thing and pre-bed. Since I wanted to do THREE HIIT sessions this week, I did a short one - during a brief break of not training members, instead of waiting until after work and risking hardly being able to walk and not doing training. Knees were the same on starting, but seemed to "loosen" up after the first effort. I was glad to finish though, since my knees were starting to hurt again with the slower cadence...

Friday

Day OFF

Four hours of sleep, waking with 30 minutes before I had to leave for work. Ended up being a longer than usual work day, leaving late, with no time to do even a short resistance session.

Saturday

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

Abs/Hamstrings/Back/Chest (30 seconds recovery between alternate sets A and B; no recovery between alternate sets C):
Alternate Set A -
1. Rope Crunches 3 x 25
2. Stiff-Legged BB Deadlifts 3 x 10
Alternate Set B -
3. Supinated Lat Pull-Down 3 x 10
4. Push-Ups (feet on floor, hands on DB) 3 x 10
Alternate Set C -
5. Swissball Wall Crunches (feet on wall, knees at 90 degree flexion) 3 x 25
6. Plank 3 x 1 minute

Passed out before midnight (the first all week) on Friday night. However, waking on almost every hour until 0800, because of pain in my right shoulder. Because of having little time to do much all week because of my working hours, I decided to get some of the things that needed doing done before having to get ready for work, my training planned on being completed AFTER work withOUT excuse...After having Friday off training (my knees and right shoulder were pretty painful throughout that day), despite how my knees felt during my HIIT Run on Tuesday, I decided to give it another go, hoping that it wouldn't be a repeat session. Unfortunately, I was limping right from the start, and once I had finished my sprints (which were, again, not very fast, but as fast as I could go), I headed back...I wasn't sure how the Rope Crunches would go, since by the time I got to this session later in the week, I was having to physically push my right arm up if I wanted it to go any higher than ~30 degrees, it was starting to get that stiff again, but I managed them. Little strength lost on any of the exercises in this session, except for Push-Ups (which was to be expected)...

Sunday

Day OFF

Knees very painful, spending the majority of the day in bed, off my feet as much as possible, because I am only going to give my body ONE week of "mercy" re training!

OTHER NOTES

Body Composition

Body Composition increased ever so slightly to 9.3% bodyfat - NOT happy, but accepting it and determining that henceforth it will only DECREASE; I NEED to be under 8.3% bodyfat ASAP to even start to feel remotely comfortable in my own body.

Supplements

Ran out of Erase on Wednesday, so there is no more until it arrives. Actually ended up starting Battlefuel on Tuesday, instead of waiting until next week.

WPM Women

The FIRST ever issue of WPM Women is now out! I am excited and honoured to be a part of this beginning and only look forward to being able to bring you more amazing issues!

WPM Women, Winter 2012

The iMag and Kindle editions are already available, with the print and Barnes and Noble Nook issues made available by Monday. To get your copy, go to: Buy WPM Women Winter 2012 Issue.

Now that I've had a week to "acclimatize" myself re training and work, there are NO excuses for NEXT week to be anything LESS than what I WANT to do! Let's make it a GREAT week, Everyone!

Day 352: The Beauty in Strength & Determination

MOTIVATIONAL QUOTE OF THE DAY

TRAINING

ANOTHER week NOT training - instead, being bedridden 95% of the time, because walking around last week made my left knee worse, swelling up more and more (and now my RIGHT knee is starting to swell as well, from all the moving around I have done the last two days). So, not the happiest of people right now, but hoping that the rest HELPS my body RECOVER!

OTHER NOTES

Body Composition

Body Composition continued to drop this week, now back at 7.8% bodyfat this week - again, very surprised, since I have done NO training for ~2 weeks now, and my eating has NOT changed (and if anything, this week, I have had the munchies - and given in, as always - rather badly)! All my injuries must be taking more out of my body than I thought. I will note though, that I DEFINITELY notice the difference from NOT training - although I am the same body composition as I was when I shot with Walt Ostarly ~3 weeks ago, my muscle definition not as hard and therefore not as "defined", and I actually feel rather soft, if I am honest. That said, my girths have also continued to decrease, and I am now 0.5 cm smaller re chest (smallest it has ever been!), glutes, and thighs than I was when I shot with Walt, my arms also smaller (THAT is NOT a good thing, but the glutes and thighs I am ok with). REALLY hoping and praying that I am not out from training for long (I canNOT even do cardio on my bike until my knees stop swelling and go down), because I do NOT want to lose the muscle mass that I have just painstaking built for a second time this year!

Joints

So, an ignored aggravated biceps tendon (since 2007) finally tore - at the shoulder. That single injury created a domino effect in my body re other injuries - some old, but just getting worse, and some new. Not just my right biceps tendon is torn, but also my right rotator cuff tendon. There is impingement in my right shoulder, and I still cannot even lift my right arm - even UNassisted - past ~30 degrees without wanting to fall on the floor and scream in pain. I have nerve root impingement in my neck - an old injury (from when I crushed my cervical vertebrae in 2004) aggravated from the way my right arm has been hanging and the way I am favouring my right shoulder. My lower right back is still bruised and there is literal pain when the bones at the base of my lower back are touched. I have chondromalacia in both knees, and there are now bone fragments in my right knee capsule, causing it to catch and seize, hence the sharp pain, swelling, and lack of range of motion there. The last couple of days, my LEFT knee has also started having sharp pains across the kneecap, and that too has started swelling - despite the fact that I am now using a walking stick to hobble around (when I do). On top of that, my right wrist has been playing up, and my left wrist I have to be careful not to put too much pressure on when I use the walking stick  - my body is falling apart, LOL.

Recharge with Rosie | 7-Week Motivational

Don't forget that you can download for free, my 7-Week Motivational eBook, Recharge with Rosie.

RCS Newsletter December 2011 | The TRAVEL & HOLIDAY Edition

It IS the Holiday Season, so be sure to check out December's RCS Newsletter, The TRAVEL & HOLIDAY Edition.

Christmas/New Year

I survived the 17-hour drive from Texas back to Wisconsin over the weekend, back for another white Christmas (I really wish I was back home, enjoying the New Zealand summer and having Christmas on the beach with a barbeque dinner - with the way this year has gone, that was not an option, even though I have been wanting to go home for a while now, and I am hoping to get back for my nephew's first birthday next year at the latest now!), and a couple of weeks off before having to head back to Texas for work. My goals for 2012 have all been done and my FIRST priority of the New Year (starting now, really) is to recover and rehabilitate myself from all these injuries AS SOON AS POSSIBLE, so that I can get back to training and doing what I want and need to, because 2012 is going to be a BIG year for me (already the plans have been set in motion).

For all of those traveling over the following week - whether back "home", or to visit family and friends, I hope you all have a safe trip. God Bless you all this Christmas, overflowing those blessings into the New Year, giving you more than you could ever hope and dream of!

Day 345: Forced Out by More Injury!

MOTIVATIONAL QUOTE OF THE DAY

"When we are no longer able to change a situation - we are challenged to change ourselves." - Victor E. Frankl

TRAINING

It WAS supposed to be "back to the grind" this week, but God had other plans for me, unfortunately. On Monday, I woke up with extreme, sharp, shooting pain down the right side of my arm, and could not even move it without wanting to scream bloody murder! So, Monday was a decided day off - planned on it being the day off this week.

I barely slept at all on Tuesday night (maybe got ~30 minutes, just before I had to get up for work) - couldn't get comfortable at all or find a position that didn't have me in tears, despite trying Joint Force and BioFreeze in the hope that it might ease the pain somewhat.

Wednesday was not a lot better, the pain magnified by what felt like 100 times, and I got no sleep at all that night, even with the Hot-Cold Patch, which was tried in an attempt to alleviate the pain.

On Thursday, the pain was more than ever, and my boss actually realized there was an issue (I could have told anyone that - everyone else saw it from Monday!), and allowed me to go home earlier than usual.

I also, for the first time, saw a professional on Thursday re the pain - since, whilst I have training in musculoskeletal injuries and rehabilitation and had a fair idea of what my injury was, I wanted a second opinion; besides, the pain was not allowing me to move my arm more than perhaps a finger here and there without me wanting to be on the floor, so I could not do any tests to "confirm" my suspicions - and was informed that I was right re the chronic and ignored aggravation of my right biceps tendon leading to a tear, but also with possible rotator cuff injury as well, AND neck problems (although I could have already said I had "neck problems" from crushing my spine back in 2004). Wow - talk about from now on I WON'T be ignoring injuries as they arise and take care of them as they come!

Thank God for small blessings, though - the next two days were off work, but the pain did not let up (even though I iced it on and off in the hopes that it might help decrease the swelling and pain), and most of those days were spent writhing in agony (or trying not to, because EVERY movement sends shooting pains from my shoulder down my arm).

The only training done this week because of everything were two 20-minute sessions on the Recline Bike (Tuesday and Wednesday), because I thought that they might not aggravate my right side, but they still caused pain - even walking causes pain, a sharp, stabbing pain radiating from my neck to my elbow every step, as well as down my back the entire right side. So, my body is FORCING ANOTHER time out from training, just after I have just completed a period of training coming back from my second fractured wrist - ironic, because last week I was in the BEST condition of my life!

OTHER NOTES

Body Composition

Body Composition actually dropped back to 8% bodyfat this week - I was surprised (but happy!), since I only did two 20-minute cardio sessions and have been eating as normal. The extreme stress my body must be under from my shoulder must have something to do with this. Just as long as I am NOT losing muscle mass - I do NOT want to go through what I did re muscle loss with my left wrist earlier this year!

Supplements

I actually stopped Battlefuel on Tuesday, once it became apparent that I was not going to be training this week, and might not be able to for a few weeks, holding off until I can get back into the gym again...On that note, over the short span of a week, at least the Colostrum has helped me recover from the headcold-sore/swollen throat-voice loss-fever/temperature-cough thing I was battling with for weeks prior to this...

Joints

See notes above under "Training". I have noticed over the last two days that the strain of favouring my right shoulder/arm is leading to other injuries coming up - my lower back on the right side feels like someone has literally bruised the bone; my right knee is tight and flexion causes sharp pain (my knee literally looks like a softball instead of a knee, it's that swollen!); my right hip is tightening up on all movement, and I can feel it pulling all the way down my right side from my neck to my knee whenever I move. I find out on Monday or Tuesday just how much damage I have done. So, NOT in a good place right now, and praying for a swift recovery!

Everything Happens For A Reason

I truly believe that everything happens for a reason, and although I didn't see it at the time, I came to realize what that was the first time I had a double-fracture in my left wrist in 2009 (my first broken bone, by the way)...When I REfractured the same wrist in the SAME place earlier this year, I saw the opportunity that it offered me in "slowing down" and getting a lot done that I might not otherwise have got done and still be planning on doing now. Even after I lost all the muscle mass I had worked so hard over the last half year to gain during my time out from training because of it, I came to see the blessing in it happening, as I rebuilt my body, coming back leaner and with more muscle mass than before, symmetrical for the first time in my life, and all after "easing back" into training. Over the training period, I also realized the best type of training programme for my body and went with that...Now, though, I am wondering a little WHAT I am supposed to learn from THIS, what opportunity I am supposed to take and use - the thought hit me yesterday that maybe, just maybe, God is giving me time out to finally be able to get a handle on my nutrition re managing it for my health and fitness, since, as you all know, self-confessed, my nutrition is "terrible". Maybe it's time for me to FINALLY stop relying on my training so much re my conditioning, and my "getting away with whatever and whenever I want" nutrition, and start treating my body kindly, improving my inner health, and strengthening my entire system. Or maybe it's to make me realize once and for all that I can only abuse my body so much before it gives out on me, and I need to be better in walking that fine line between extreme and progress...

World Physique Magazine

A smile amidst the pain this week was the news from Tammy that I am being given a page of my own for inspirational writings in each of her magazines: World Physique Magazine, WPM Women, and WPM Comps. So, very excited about that - and look forward to the FIRST issue of WPM Women coming out towards the end of December!