rosie rosie rosie.... rest days will help you not hinder you!!!
0842 - 5.5km Run:
Overcast. A little less humid and muggy than it has been. No breeze...Aggression was high when I started out. First km was done in 4.70 min, second slightly faster at 4.67 min, third dropping back to 4.80 min. Started having pains in my chest at ~20 min, slowing back to 4.94 min/km pace. Legs fine, but feeling myself 'petering out' a little just before the chest pains; and really just wanting it to be over and done.
0952 - Arms (1 min recovery between all supersets/sets, except CG PU - 3 min recovery):
1. CG PU 4 x 12, 12, 10, 10
2. Weighted Dips 4 x 12
3. Barbell Bicep Curl (BB BC) 4 x 6
4. Flat CG BB BP 4 x 8, 6, 6, 6
5. DB ZC 4 x 12
6. DB FP 2 x 12, 8
7. Inc. DB BC 2 x 12, 8
8. O/H C/R T/Ext 4 x 12
Arms. Made a few changes...Started out with CG PU. First set was done slowly and with ease, FULL reps. Since today was targeted at Arms I decided to go not as far down, to hit my biceps more on the last three sets. I actually find it HARDER to do CG PU that way that all the way (go figure). Anyways, last rep of last two sets was done VERY slowly, almost at a crawl...Superset A: Dips done with an extra 18kg (i.e. 39.6lb). On the last set DB was slipping and arms were tiring. BB BC were done very painstakingly and slowly, and the last rep of each set, although done, was not done well...Superset B: Flat CG BB BP done at the same weight as last week, with a couple more reps out on the first set; and struggling on the last rep of the last set. DB ZC done at slightly higher weight than last week, and left wrist was starting to ache a little after the second set. Could see the brachial vein in both arms strong, especially in my right side; and arms were pumped as...Superset C: On DB FP started out at the weight used last week. Easily got out 12 reps, so increased it for the second set, and just managed 8 reps. Inc. DB BC weight was selected to 'match' the reps done on DB FP...With O/H C/R T/Ext I selected a weight and left it at that for all four sets. The first set was almost easy, but on the last set the last two reps were definitely a struggle...Left the gym with a huge as pump and feeling awesome!
1109 - Stretch 21 min.
Sleep - Time and Quality: ~2345-0713 (waking at 0315, 0325, and 0423), so nearly 7.5 hours sleep. And after not being as fatigued yesterday, not as much sleep as I have been lately getting either; interesting, but good. Very deep. Dreams were rather disturbing...
Mental Alertness/Focus: Been there most of the day.
Energy: Fine, right up until ~1600, when suddenly felt fatigued; so went to bed and read for ~90 minutes. Fine afterwards.
Mood/Aggression: Aggressive as this morning. Calmed down a little in early afternoon. Got quite aggressive again in the evening. Calmed down again for a little. Back to being AGGRESSIVE.
Stress: 8 on a scale of 1-10 (10 being the highest possible stress).
Libido: Rose for a bit early afternoon. Gone now.
Quality of Training: Excellent. Nothing wrong there.
Pump and Vascularity: Pump was it ever in the gym, so much that it was 'skin bursting' ...Vascularity was pretty awesome too...
Muscle Hardness/ : Arms, for sure. Legs.
Body Composition and Look: Looked less 'soft' later afternoon...Still very FAR from satisfied with this body (Grrr...)
Appetite: Not really. Just thirsty.
Overall Sense of Feeling: OVER things already...
1039 - 4.2km Run:
Cold. Windy. Weather aside, I didn't really feel like doing ANYthing, so decided to make it a SHORT run today...First km was done in 4.48 min, second faster in 4.40 min. Slowed back after that, to 4.63 min/km. Starting to feel right biceps tendon 'ache' after the third km, but nothing as bad as what it has been...Finished well...
1100 - Stretch 22 min.
Sleep - Time and Quality: ~2345-0913 (waking at 0315), so nearly 9.5 hours sleep. Deep. Dreaming and not liking it very much. Upper traps quite tender (from BB BS on Friday); everything else feels ok...
Mental Alertness/Focus: Been there.
Energy: It's not that I don't have the energy today; it's more like I can't be bothered (weird). I had planned on doing a high-rep Full-Body session this afternoon, and even though my HEAD really wants to do it and insists on it, I've just been blah about it...
Motivation: Bit watery today...
Mood/Aggression: Yes, AGGRESSIVE. Now I'm just starting to feel pretty much FLAT (and yes, 'shut down')...
Libido: Definitely NOT. Honestly, with everything that has happened over the last few days, I don't care if I NEVER have sex.
Quality of Training: Run was actually ok.
Pump and Vascularity: No pump...Vascularity fairly average today...
Muscle Hardness/Density: Legs.
Body Composition and Look: DIET DIET DIET!
Overall Sense of Feeling: I am cold inside my bones...
Overall Sense of Feeling: I am cold inside my bones...-
that is very interesting rosie i have never heard that term before...can you explian?...thats sounds badda$$.
Hey babe! Just checking in over here!
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
subd. really interesting and descriptive log, maybe the cardio part will inspire me to get of my butt and run lol. good luck this looks great!!
0936 - HIIT Rollers:
a. 4 min in 39x16 @ 60% HRmax @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 70% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 75% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 75% HRmax, rpm N/A)
e. 4 min in 39x16 @ 65% HRmax @ 108-110 rpm
Started out ok, at a slightly lower pace than would normally. I was a little distracted and not really wanting to be doing cardio, and legs were feeling weird (not sore though)...First set of efforts was done ok. HR was NOT rising, though, when it SHOULD have been. HR did not rise much for the next 2 sets of efforts either, and in some I was spinning so much that I was just getting frustrated. NOT cool. Just let my body do whatever for the last 4 min...
0956 - Stretch 29 min.
1109 - Shoulders/Abs (1 min recovery between sets):
1. BB BS 2 x 20
2. BB SP 4 x 12
3. DB LR 4 x 12
4. Inc. DB RR 4 x 12
5. PBJ 4 x 40
6. Abs - 2 x [a. weighted crunch x 20, b. bicycle x 20, c. knee-ins x 20]
7. Abs - 1 x 2 min plank
Started with BB BS. Same weight as last week. Easy. Next week it shall be increased. Definitely got HR going and the sweat starting...BB SP. Started at the weight I FINISHED on last week. 12 reps was ok, so went up a little. Right biceps tendon started aching during the last few reps. Gritted teeth and did another set at the same weight. The last 3 reps were excruciating for right biceps tendon, and so decreased the weight for the last set. The pain did not subside much...DB LR. Same weight as last week; just did more reps on last two sets than last week. Right biceps tendon still very tender, but having to fall in line and just get on with it...Inc. DB RR. Again, same weight as last week, but getting out more reps than last week for last two sets...Technically, the last set of Inc. DB RR was the END of the session. However, just because I felt like it, decided to do a few sets of PBJ. Initially was just going to do 2 sets, but because was feeling good and light on my feet, did 4 sets. Had to sit down between each set, and felt a little heady after third set...Decided after PBJ to do Abs (since it doesn't really matter WHAT session they get done in). Didn't really feel them much. Added in a plank (on the bench) for 2 min as a last measure, to make sure that I was feeling SOMEthing (other than my right biceps tendon)...A good session.
Sleep - Time and Quality: ~2300-0823 (waking at 0315 and 0325), so ~9.25 hours sleep. It took me AGES to get to sleep last night, with my head going a million miles an hour trying to sort everything out. Once asleep, sleep was deep. Woke at 0315, enough to turn the light on, but didn't register enough to get up (which is what you NEED to do!) Dreaming not as bad as it has been. Woke feeling ok...
Mental Alertness/Focus: It's been a busy day (I like busy days).
Energy: Was a bit distracted during HIIT this morning, but had it. Resistance session was fine; kept going a good 15 minutes after I was actually FINISHED. Spent a while in town. Suddenly felt quite shattered ~1700 and passed out for ~1 hour. I had a run planned for tonight, but might just let it go and do it tomorrow (yes, that's me 'taking it easy'...)
Motivation: It HAS to be ON track!
Mood/Aggression: Some aggression today, but nowhere NEAR what it has been over the last couple of weeks. Almost fairly 'normal'...
Stress: 7 on the 1-10 scale.
Libido: High this afternoon.
Joints: Fine...However, right biceps tendon has been in constant pain since the resistance session and I have been favouring my right shoulder/arm all day...
Strength: Up slightly.
Quality of Training: Excellent. Aside from my right biceps tendon causing grief during the resistance session, it was done well; and I just KEPT on going...
Pump and Vascularity: Good pump in the gym (and yes, even in LEGS)...Vascularity knots and blue lines...
Muscle Hardness/Density: Delts and arms. Legs.
Body Composition and Look: Looking a little softer. Which I guess is ok, since the photo shoot on Thursday requires a 'softer' look. However, NOT doing anything great for my head and causing more stress than anything...
Appetite: Not really had a lot. Eaten what I had to. Head felt like binging, because the food IS there, but there's been too much of that going on lately; it needs to STOP!...VERY thirsty. Feel quite waterlogged, actually...
Overall Sense of Feeling: A little better. One less stress down (but almost replaced with another). And the more I should be training harder, the more I suddenly 'can't be bothered'. Damnit, girl!
Awesome stuff, weighted dips too, now thats a real woman.
Hope you get things sorted soon, and can get some proper rest, Really enjoying your log, you truley are dedicated.
Gause institute member
Need2slin designer.Product designer/ **** admin.
I feel for you on the motivation. I'm there myself, 8 weeks until the Arnold and yet... Stress is high and today is leg day. I always get sick on leg day, that makes it so hard to go. Being pushed until you puke. And then going home making dinner for the kids..grrr..
I keep some of those Kraft Macaroni bowls and lunchables around in case I'm dead. But my youngest is only 7 ang my oldest is 11, now she helps out.
If I'm not in immeadiate danger of throwing up in my jeep I've even been know to take them to mcDonalds..gasp!
Matt seldom cooks.