Day 28
1702 - HIIT Gazelle:
a. 4 min
b. 24 x 20 sec effort/10 sec easy
c. 4 min
1724 - Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 8, 7, 6
2. Push-Ups (feet on floor, hands on DB) 4 x 10
Superset B -
3. BB Bent Over Rows 4 x 10
4. Flat BB Bench Press 4 x 6
Superset C -
4. Lat Pull-Down 4 x 10, 8, 7, 6
5. Incline BB Bench Press 4 x 6, 6, 8, 8
1811 - Gazelle 20 min.
1835 - Stretch 20 min.
2314 - Gazelle 20 min.
Energy: Great.
Endurance/Stamina: Excellent.
Strength: Good.
Quality of Training: Cardio was fine. Definitely looking forward to running again...Resistance session was fine. Really stretching it out across chest insertions...
Body Composition and Look: I am pretty close to what I was when I came over to the US - which is something, and far too long in coming - I should never have let myself get OUT of shape, but that's in the past and no point dwelling on it now...Got to be in competition shape by the Arnold, and then just keep improving on it for competition in April...
Appetite: Diet over the last 2-3 weeks - starting with my week 'off' - has been different, with 150-200g of carbohydrates daily, as opposed to a mere 60-80g/day. I have found that the extra carbohydrates over the last week has helped me function better and also helped re energy. Calories have never been 1200-1300 calories daily - more like 1800-2300 on LOWER calorie days, and progress has been reasonable; going TOO low re calories would just make me like the walking dead (and we don't want that)...The extra carbohydrates has also helped me not be as ravenous this week, and appetite has been more controlled...Water intake today fine...
Immune System: Still feeling a few chills.
Stress: I am putting it aside and focusing on other things...
1702 - HIIT Gazelle:
a. 4 min
b. 24 x 20 sec effort/10 sec easy
c. 4 min
1724 - Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 8, 7, 6
2. Push-Ups (feet on floor, hands on DB) 4 x 10
Superset B -
3. BB Bent Over Rows 4 x 10
4. Flat BB Bench Press 4 x 6
Superset C -
4. Lat Pull-Down 4 x 10, 8, 7, 6
5. Incline BB Bench Press 4 x 6, 6, 8, 8
1811 - Gazelle 20 min.
1835 - Stretch 20 min.
2314 - Gazelle 20 min.
QUOTE OF THE DAY: "The odd thing about scars is that they get hurt. But when they heal, the area around the wounds gets stronger." - Meg, Northern Lights
Energy: Great.
Endurance/Stamina: Excellent.
Strength: Good.
Quality of Training: Cardio was fine. Definitely looking forward to running again...Resistance session was fine. Really stretching it out across chest insertions...
Body Composition and Look: I am pretty close to what I was when I came over to the US - which is something, and far too long in coming - I should never have let myself get OUT of shape, but that's in the past and no point dwelling on it now...Got to be in competition shape by the Arnold, and then just keep improving on it for competition in April...
Appetite: Diet over the last 2-3 weeks - starting with my week 'off' - has been different, with 150-200g of carbohydrates daily, as opposed to a mere 60-80g/day. I have found that the extra carbohydrates over the last week has helped me function better and also helped re energy. Calories have never been 1200-1300 calories daily - more like 1800-2300 on LOWER calorie days, and progress has been reasonable; going TOO low re calories would just make me like the walking dead (and we don't want that)...The extra carbohydrates has also helped me not be as ravenous this week, and appetite has been more controlled...Water intake today fine...
Immune System: Still feeling a few chills.
Stress: I am putting it aside and focusing on other things...