2012 | Day 137: When all hope is gone I know that you can carry on

MOTIVATIONAL OF THE DAY

Overcoming Your Fears

Fear can be and instigate many things, inclusive of preventing one from stepping out and doing what they know they must or following their dreams. Fear is the small voice in your head telling you that you “can’t” do it, whispering that you’ll never be “good enough”, the negativity that tries to make you think that no matter what you do it will never be any of significant worth. Fear is the killer of dreams, of passion, of opportunity. It holds you back, causes stagnation, prevents growth. It is an obstacle.

You need to OVERCOME fear. You need to overcome this obstacle in order to succeed in life and anything. It is not going to be easy and many times you may feel like giving up, defeated and broken down from the stress fear gives your mind.

DON’T give up! Standing up to your fear and staring it in the face will make you STRONGER.

Strength comes from doing the things you never thought you could. It comes from going through pain and suffering, mental and physical abuse, standing up to and conquering that small voice in your head, refusing to back down and let anything keep you from moving forward for very long.

With strength comes wisdom. Knowledge of yourself and what you are capable of, how to draw from within yourself to find what you need, understanding the processes that allow you to overcome that which would see you “fail” in life.

There are times when a degree of “fear” is healthy, but many where it is nothing more than an obstacle to be conquered and overcome so that you can be become BETTER, and who doesn’t want to be better than they are? Who doesn’t want to be ALL that they can be?

BECOME YOUR BEST YOU!

Quote for Reflection:

 

TRAINING

Session 1

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

Stretch 20 min

Session 2

Skip x 600 revolutions

HIT (30 sec recovery between trisets):
TriSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15
2. Swissball Crunches (270 degrees to 180 degrees) 4 x 15
3. Skip 4 x 300 revolutions

Plank x 1 min

Skip x 600 revolutions

OTHER NOTES

Sleep: Was very distressed when went to bed last night. Could not fall asleep for a long time.

Energy: Not really feeling it during my HIIT Run this morning.

Joints: Left wrist still a dull ache. Right anterior delt deep in my shoulder has been sharp today - digging my fingers in to try and make it "better".

Quality of Training: HIIT Run ok - less sprints today, since I felt dead on my feet...Went to the gym and did a brief session, since I want something there for Full-Body tomorrow - and working the same body-group four CONSECUTIVE days is likely to take more of a toll on me than I realize, especially on my left wrist and shoulders, and I want them to deal with my demands the rest of the week without falling apart on me.

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

MOTIVATIONAL QUOTE OF THE DAY

Catch Your Star by Shannon M. Dickinson

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

TRAINING

Tuesday

Skip x 1,200 revolutions

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

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

Stretch 20 min

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

Wednesday

Session 1

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

Stretch 10 min

Session 2

Run 7 miles @ 5.3 min/mile pace

Stretch 10 min

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

Day 63: 43 Days Out From Competition

MOTIVATIONAL QUOTE OF THE DAY

"Stop viewing discipline as something you are forced to do to succeed, rather view it as something you want and need to do to experience all the wonders life has to offer. This small shift will not only make a huge difference to the results you will enjoy but you will be far happier and what was discipline before becomes routine and effortless success." - Guy Francis


TRAINING

Session 1

Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Supinated Lat Pull-Down 5 x 8
3. T-Bar Row 4 x 8, 7, 6, 5
4. V-Bar Close-Grip Seated Rows 3 x 12
5. BB Deadlifts 2 x 5

Post-Weights Cardio:
1. Skip/Box -
a. Skip 5 min
b. Rest 1 min
c. Skip 1 min
d. Straight Punches 1 min
e. Skip 1 min
f. Hooks 1 min
g. Skip 1 min
h. Uppercuts 1 min
i. Skip 1 min
j. Pitter-Patter 1 min
k. Skip 1 min
l. Speed Bag 1 min
2. Run (on length of basketball court) -
a. 16 x suicides
b. 8 x backwards (up court) and forwards (back)
3. Skip/Run (on length of basketball court - run) -
a. Skip 1 min
b. forwards (up court) and alternates (back)
c. Skip 1 min
d. forwards (up court) and alternates (back)
e. Skip 1 min

Stretch 20 min.

Session 2

Cardio 20 min.


COMMENTS

Sleep - Time and Quality: Not going to sleep until ~0215, getting ~7.5 hours sleep.

Endurance: Fine.

Strength: Strength was great, actually

Pump: Some.

Vascularity: Strong.

Quality of Training: Resistance session was good. Felt good to be going back to body-part splits . . . Post-Weights Cardio was a mix and match of things. I started my boxing on a heavy bag, but without bag gloves or wraps, my knuckles got pretty beaten, so moved to doing a few suicides . . .

Recovery: Figured out how to plan my 2-a-day resistance sessions to allow for optimal recovery.

Other Notes: After this week, I will have an idea of how my body responds to training like this again, and make a few adjustments to better optimize training quality and recovery. It feels good to be BACK!

Day 280

Training

HIT - Skip/Box:
2 rounds (no recovery between rounds) -
1. Skip 1 min
2. Straight Punches 1 min
3. Skip 1 min
4. Hooks 1 min
5. Skip 1 min
6. Uppercuts 1 min
7. Skip 1 min
8. Pitter-Patter 1 min
9. Skip 1 min
10. Plank 1 min

Stretch 20 min.

Comments

Sleep - Time and Quality: Actually slept for a little longer today, and woke not feeling the best for it.

Mood/Aggression: Bit blah - it might pick up later.

Energy: Like the Energizer Bunny!

Mental Focus and Clarity: Not an option - it HAS to be there!

Stress: High.

Immune System: Fine.

Libido: Normal.

Joints: These have been ok.

Endurance: Good.

Vascularity: This has been a lot better the last few days - probably the higher carbohydrates, etc. A lot better than it was for competition. Closer to where I like it.

Quality of Training: First boxing session in a while. Didn't feel like much and I was surprised that I didn't tire or slow down at all, like I did the last time did this session when I hadn't done it in a while.

Recovery: Great.

Body Composition and Look: The softness is slowly going - can see the outline of my abs again.

Back in the Saddle: One Week Down

Woke feeling sore, but refreshed, although my energy levels were waning (interesting) . . .



pm



HIT (no recovery between rounds):


2 rounds of -


1. Skip 1 min


2. Box - Straight Punches 1 min


3. Skip 1 min


4. Box - Uppercuts 1 min


5. Skip 1 min


6. Box - Hooks 1 min


7. Skip 1 min


8. Box - Pitter-patter 1 min


9. Skip 1 min


10. Plank 1 min



Stretch 20 min.



So, one week down on my journey to recovery (remembering that I am allowing 6 weeks to get back to where I was re fitness and physique). Even at Maintenance training levels, I have been struggling - which is to be expected, but MUST be done. And it must be built upon, and next week will see the addition of some post-weights cardio - got to get my body back on track as soon as possible.



Once these 6 weeks are up, I will be adding in RPM and Drive, to make up the four horses stack (i.e. RPM/Drive/IGF-2/NeoVar), using BLACK CATS as a staple again, to help with progress. I've had great success using this stack in the past, and look forward to using it again!

Day 114: The Big Groups

Woke late - as I have been (but only because I'm not going to sleep before 4am). Didn't feel as bad as yesterday, which is interesting, considering that I didn't do anything on Thursday and yesterday training was an intense full-body session . . . Anyways, well rested, took a little more time to prepare today before training . . .


pm



HIIT Cardio:


a. 4 min skipping


b. 24 x 20 sec effort/10 sec easy


c. 1 x 1 min effort



Stretch 20 min.



Back/Chest (1 min recovery between supersets):


Superset A -


1. Close-Grip Pull-Ups 4 x 10, 6, 6, 6


2. Flat BB Bench Press 4 x 6


Superset B -


3. Bent Over BB Row 4 x 6, 5, 4, 3


4. Push-Ups (feet on bench, hands on medicine balls) 4 x 8


Superset C -


5. Close-Grip V-Bar Seated Row 4 x 8


6. Incline BB Bench Press 4 x 10, 8, 6, 6



Just as I was about to go outside for a HIIT Run, it started raining - right up until last year, I couldn't have cared what the weather was like and just gone out in it regardless, but now, if it's wet, I do my cardio indoors; so I improvised, skipping instead. Made it an effort . . .



Then it was time for the gym. Back and Chest are two body-parts that I do not really need to work on, so I just train to maintain what I have, with heavy weights and lower reps. I DO have to be careful though re back, since pull-ups and bent over rows add mass there, much like even thinking about squats adds mass to my legs. Anyways, training was intense. I was breathless, my heart beating hard between supersets. My left wrist - in fact, both wrists - ached, which is NOT a good sign, especially since they have been in quite a bit of pain of late (so very not cool). Pump was achieved, and vascularity started looking more decent as the session went on, my body heating up like I had a fever or something. Relieved when the session was over, and it was time for a shower and breakfast . . . I am shattered . . .