Day 20
0850 - HIIT Rollers:
a. 4 min in 39x16 @ 80-85% HRmax @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 1 min in 39x18 @ 112 rpm (HR dropped back to 85% HRmax)
d. 6 min in 39x16 @ 85-90% HRmax @ 112 rpm
e. 4 min in 39x16 @ 90-95% HRmax @ 120 rpm
f. 1 min in 39x18 @ 120 rpm (HR dropped back to 80% HRmax)
This has to be the BEST HIIT rollers session that I have done to date! Man, I was pumped when I got on them, really feeling the aggression that has been building up since yesterday afternoon (music helped enhance it, too). No mercy for the body today. Each sprint was done to complete maximum effort; and when I would normally be gasping and wishing it were over, I was gritting my teeth and trying to spin FASTER ( and each sprint was done at 60-70 km/hr pace)! I was sooooo determined today to take all my frustration and aggression out during training...Legs were pumped as when got off the rollers. Head was great. Quick shower before the gym.
0942 - Arms (3 min recovery between CG PU sets, and 1 min recovery between supersets):
1. CG PU 4 x 12, 10, 10, 8
2. Weighted Dips 4 x 10 SUPERSETED WITH 3. DB ZC 4 x 10
4. Flat CG BB BP 4 x 10, 8, 8, 6 SUPERSETTED WITH 5. Inc DB BC 4 x 10, 8, 8, 6
6. Straight Bar TPD 2 x 8 SUPERSETTED WITH 7. Standing Alt. DB HC 2 x 12
That week off DEFINITELY did WONDERS for my strength!
I was pretty amped when I walked into the gym (albeit still aggressive)...Started off with CG PU. These seemed easy today, and I pumped 12 reps out on my first set quite easily. I probably should have pushed myself a little harder and tried for 15 reps (next time), but what I did was ok. Neither my form, nor my strength dropped much for the following sets. Strength getting better here; I am getting back to where I was
...Placed a 13 kg (i.e. 28.6 lb) DB between my feet for the Dips. My arms held up well...Straight onto DB ZC after Dips. Straight back to the weight that I was using pre-break. And it was, well, not as 'easy' as everything else so far had been. I could really feel the pump in my biceps; and veins were starting to 'pop' all over arms. Foreams were screaming in the last set, but that's ok (tilt wrists; no forearm use, girl)...With Flat CG BB BP I chucked on the weight that, pre-break, I had been using to do 6 reps (and had been struggling a little with), with the aim of getting out 8 reps (yes, pushing the bar a little). As it was, I managed 10 reps on the first set, and then I was at my 8 reps, with arms almost giving out on the last set after 6 reps. All good, though...Inc DB BC was interesting. These were actually quite HARD, today, and I stayed at the same weight that I had been pre-break (no worries, though)...I was going to do TPD with the V-Bar, but couldn't find it, so went for the St.-Bar. Not as kind on my wrists as the V-Bar, I was struggling a little, and 'setting' myself after the sixth rep of each set...Alt. DB HC were good...Pump in arms (and upper body) was strong as after CG PU. My arms felt (and looked) hard as. Vascularity was awesome. Arms actually looked the best that they have to date...A ****ing AWESOME session! VERY pleased.
1051 - Stretch 24 min.
Sleep - Time and Quality: ~2300-0700 (so ~8 hours sleep). Deep. Dreaming. Woken up by a text...
Mental Alertness/Focus: Been there all day, today. Spent a couple of hours adjusting my meta-analysis, so that I could post it (See
http://anabolicminds.com/forum/supplement-articles/101668-glutamine-supplementation-immune.html). I SHOULD be doing SOME study; but that can wait until tomorrow. Next week, though, there will be NO more procrastination study-wise...
Energy: High. Rosie's aggression is making her a machine...
Motivation: I am going to get my body into the condititon that I want it!!!
Mood/Aggression: A little here and there...But mostly just aggressive...
Libido: My body is having responses, even though my HEAD is nowhere near those thoughts! (must be that aggression...)
Joints: No worries here.
Endurance: Great.
Strength: Awesome. Keep that strength RISING!
Quality of Training: ****ing fantastic. I couldn't have asked for BETTER sessions! EVERY day needs to be like today!
Pump and Vascularity: Great leg pump (especially in quadriceps) after the rollers. Awesome pump in upper body (especially in biceps, triceps, and forearms) in the gym...Vascularity: veins in arms looking 'knotted'...
Muscle Hardness/Density: Arms quite hard, today, especially with that pump (which lasted a couple of hours post-resistance training, BTW). Rosie like
Body Composition and Look: My arms are looking the best that they ever have...Legs are looking a little 'slimmer' up the top...My abs are 'returning'...I'm starting to feel good again...
Overall Sense of Feeling: Aggressive. Rosie has a tendency to suppress everything, and after a while it builds up and builds up, and something sets it off at random, and then, well...But still ok, if you can believe it...Calming down a little, now...