MOTIVATIONAL QUOTE OF THE DAY
"Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!" - Christian D. Larson
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 6 x 15
2. DB Lateral Raises 6 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on DB) 6 x 15
4. Supinated BB Bent Over Rows 6 x 15
Alternate Set C -
5. Seated DB Shoulder Press 6 x 15
6. Seated DB Rear Raises 6 x 15
Alternate Set D -
7. V-Bar Tricep Push-Downs 6 x 15
8. DB Zottoman Curls 6 x 15
Post-Weights Cardio - Rollers:
10 min in 39x18 @ 100
Stretch 20 min.
Mood/Aggression: I'm on edge at the moment, but that's not to say that I'm not also in a good mood - whilst there are trying circumstances in my life right now, there are also many blessings that give my soul flight.
Energy: Has been good today.
Mental Focus and Clarity: As I've needed it to be, without the intrusion of a migraine, which I am thankful for.
Strength: Today was a "weak" day - after the last two days, it was amazing that my body could lift anything, LOL.
Vascularity: Need to figure out how to get vascularity strong in my left side as in right.
Quality of Training: HIIT was ok. Nothing special. Struggling. Legs felt dead. Had that pain in my right side again throughout the whole thing. Last four efforts were as fast as I could make them, but that wasn't very fast at all . . . Resistance training was good. Light weights today, but whoever thinks you can't have an session with lights weights has no idea - higher reps than usual for me, with my body already shattered from the last two days. Definition and vasularity was good, so that was something . . . Rollers was back to being slow recovery . . .
Recovery: My legs are suffering after yesterday - the CrossRamp seems to really affect my quadriceps for a day or two afterwards if I do it for longer than 10 minutes (so if I use it from now on, it will only be for 10 minutes tops).
Appetite: Had my high-high calorie and extra-high carbohydrate day yesterday, ending with shoveling down ~1,600 calories just before 0000 (which probably contributed to me sleeping without interruption, since I have found that if I get fatigued and feel shattered after all meals that come after my post-training one). Also determined that as of next week, if I ever get cravings or feel hungry or want to just eat in general when I shouldn't, that I will just have half to a quart of probiotic yoghurt with ~350 grams of raspberries - it's healthy, will satisfy my sugar and carbohydrate cravings without me resorting to eat junk or whatever I can find (which is what usually happens), and should help satiate my appetite.
Other Notes: Saturday is going to be my Day Off this week, and next week I will officially be starting my competition preparation.