0830 - Rollers:
a. 3 min @ 112 in 39x18 (60-70% HRmax )
b. 5 min @ 112-115 rpm in 39x16 (75-85% HRmax )
c. 10 min @ 115-118 rpm in 39x16 (85-90% HRmax )
d. 10 min @ 118 rpm in 39x15 (90% HRmax )
e. 2 min @ 112-115 rpm in 39x18 (HR dropped back to 75% HRmax)
Interesting session today. HR was rising ever so slowly. Increased resistance AND cadence, since it was being such a ***** about it. Used the higher cadence to 'test' my hips, and they were fine (so has kicked in with the new dosing and dose timings). My core temperature rose rapidly, despite the low HR. And after 20 minutes the sweat started dripping off me. No taste of blood. Only small amount of nausea. Good session, though.
0935 - Stretch 20 min.
1000 - Chest/Abs (2 min recovery between each set for Chest, except P/U - 1 min recovery):
1a. Flat BB BP 4 x 6, 5, 4, 3 SUPERSETTED WITH 1b. Abs - s/b db-leg raise 4 x 10
2a. Inc BB BP 4 x 6, 5, 4, 3 SUPERSETTED WITH 2b. Abs - weighted crunch 4 x 10
3a. Inc DB BP 4 x 6, 5, 4, 3 SUPERSETTED WITH 3b. Abs - hanging knee raises 4 x 10
4. P/U (feet on bench) 4 x 8
REALLY GOOD SESSION. More new highs reached! Decided that instead of doing Abs at the end, to superset them with my Chest exercises (but recovery was 2 minutes from the end of each Chest set to the start of the next Chest set, NOT between supersets!)...Anterior delts were a little 'sore' today for some reason (they were yesterday, too, during the HIIT Run, (forgot to mention that), but not a limiting factor). However, I haven't lifted that heavy on Flat BB BP in over a year, so strength is starting to pick up nicely there...Inc BB BP was the same. Although, I have NEVER hit that weight before, so a definite new PB for me there...With Inc DB BP, started on the weight that I ended on last time that I did Chest. Was good. Ended going up another 12.5% in weight, which was awesome...Vascularity was the best to date. So was my delt and arm definition; muscles were looking hard and full and pumped. Great stuff! Really pushed myself. It's paying off, too...
Sleep - Time and Quality: ~2300-0700 (waking at 0315), so ~8 hours sleep. No dreams last night, either. Good sleep, though. My body is slowly making up for the few hours I've been getting during the week...
Mental Alertness/Focus: Went to the library today, for the first time in ages. I used to read books like they were going out of fashion. Probably a BAD idea, and I will have to make sure that I do my meta-analysis next week, and not just sit down and lose myself in a book! But, been really NOT there for study; the gym SHATTERED me (all good, though).
Energy: I felt awesome from the time I got up, to the time I finished the gym (despite being told after the gym that I looked "half dead" while in there, LOL), and right up until ~1145, when I suddenly felt fatigued. Didn't have a lot of energy for anything after that. Still don't (that's what makes reading so good; at least I don't have to move, and I don't have to think too much). It's going to be an earlier night tonight, methinks...
Motivation: Yeah, baby, yeah; all there!
Mood/Aggression: A bit of aggression there. That Alpha Male (or Alpha Female, should I say? Nah, male; females don't get that angry and aggressive) mentality is really dominating Rosie at the moment. All that aggression and anger and need to be superior...Been taking my car out for a few FAST spins...In between all that, there has been a smile...And a rising libido...
Libido: You're right, Sean; she'd be a wildcat (sometimes) in the bedroom...With the new heights in the gym, and the building frustration and aggression, libido just keeps getting higher and higher...
Strength: 7.5-12.5% increase on all exercises. Stunning.
Quality of Training: I really can't fault it too much. Just keep giving it everything and pushing that body beyond as hard as it can go!
Pump and Vascularity: Pump good...Vascularity the best it has been in the last 6 weeks...
Muscle Hardess/ : Delts and arms looking hard not JUST in the gym, but ALL day. FEEL hard, too. Love it
Body Composition and Look: Upper body still leaning out. Upper back and chest mostly...
Overall Sense of Feeling: Rosie is wild and unpredictable and untameable at the moment. She is really coming 'into her own'...