Day 35
0815 - HIIT Rollers:
a. 4 min in 39x17 @ 60-65% HRmax @ 116 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 85-90% HRmax, rpm N/A)
c. 1 min in 39x18 @ 65 rpm (HR dropped back to 60% HRmax)
d. 11 min in 39x17 @ 70-80% HRmax @ 116 rpm
Started off at a higher cadence, but lower intensity. Decided that two days of HIIT on the rollers wouldn't be too detrimental (definitely easier to recover from than two consecutive days of sprints, even though it's harder at the TIME). Handled the efforts really well. They still felt like they lasted FOREVER, though, ALL of them. REALLY settled back in the minute following them; time out for a breather. Then 11 minutes of moderate intensity, which started being a little harder on the superiomedial aspect of my right knee at the 15-minute mark. A good session, though.
0920 - Full-Body (1 min recovery between sets):
I first heard
Rev Theory last night, and they have quickly joined the ranks of Rosie's 'favourite' bands. Here's the two songs that got me through my resistance session today (yes, on repeat)...Thought you might appreciate the first, babe
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And the second, which made Rosie grit her teeth and dig deeper on every set when she was already at the weight she would normally only be doing for 6 reps, and trying to get out 12!:
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1. LP - feet high 3 x 12, 10, 8
2. LP - feet mid 3 x 12
3. WG LPD 3 x 12, 10, 8
4. CG SR 3 x 12
5. Flat BB BP 3 x 12, 10, 8
6. Cable Crossovers 3 x 12
7 Weighted Dips 3 x 10 SUPERSETTED WITH 8. Alt. DB HC 3 x 20
9. Abs - knee-ins 3 x 40
Walked into the gym with no set session today; only that it was going to be Full-Body...Started out with LP at 217.4kg (i.e. 447.28lb). Decided to keep going until I'd done 12 reps, just to see how the legs would handle it. When they were fine with that, upped the weight to 257.4kg (i.e. 566.28lb) for 10 reps. Then up again to 277.4kg (i.e. 610.28lb) for 8 reps. This is good, considering I'd only been doing 6 reps at each weight in previous weeks. After 3 sets of pyramiding down, decided to decrease the weight back to 217.4kg for 3 x 12. On the last set I was starting to feel a little stretch in my hamstrings, and legs were trembling. But managed. Well, Rosie can handle MORE than she thought. No reason NOT to try for MORE next time...WG LPD. Set it at 42kg (i.e. 92.4lb). I've been doing 6 reps at this weight until now. Since I'd done 12, 10, and 8 reps on LP for the first 3 sets, decided that I would follow the same pattern for the rest of the session. So, 12 reps, gritting my teeth and digging in for the last 2 reps. 10 reps, struggling a little on the last rep. 8 reps, barely managing the last rep. Good. See what you can do when you PUSH yourself, girl...CG SR. 3 x 12, at an easier weight. I actually had to go decrease the weight for each consecutive set, since my forearms were screaming...Flat BB BP. 12, 10, 8, at 60kg (i.e. 132lb), a weight I would normally only be doing 4-6 reps with. Really surprising myself here. But I was STOKED!...Cable Crossovers. 'Light' weight, but as heavy as I could handle after Flat BB BP, for 3 x 12. On the last set the last 6 reps were a BATTLE to get out, and done slowly and painstakinly, but done...Weighted Dips done with an extra 14.5kg (i.e. 31.9lb), and very slowly, because arms were screaming...Supersetted immediately with Alt. DB HC. Which I had to decrease the weight for on each successive set. But wasn't too worried, since the rest of the session had gone pretty well so far...Finished with Abs. Quick and 'easy', not really feeling it in my Abs until the last set; and even moreso in my quads and hip flexors...Walked out of the gym a little funny
But was stoked as with the session (wish I had remembered Shoulders!) Close to a 10/10 for sure!!!
1041 - Stretch 21 min.
Sleep - Time and Quality: ~2330-0700, so ~7.5 hours sleep. And was able to get UP this morning when I WANTED to (a FIRST in a long time!) Dreams were pretty vivid last night. And as have mentioned before, are becoming more sexual in nature, which is different to the 'running away' I would usually be doing. Anyways...
Mental Alertness/Focus: Not too sure how well it's been there. In the shower I realized that I'd forgotten to do any work for Shoulders in the gym (and wanted to go back this afternoon and do 6 sets of SP)...I should be working on my logbooks, and setting up a study timetable (yes, only 3 weeks to go now...)
Energy: Was definitely there for the HIIT. There, but very shaky and stumbling in the gym. The fatigue hit at ~1100...
Motivation: There!!!
Mood/Aggression: No aggression. Just a 'happy' calm after the gym...
Stress: High. I don't even want to think about it...
Libido: High...
Joints: Good.
Endurance: Good.
Strength: WOW, is all I will say. 12 reps at the weight I would usually do only 6 reps for on LP, WG LPD, and Flat BB BP; VERY pleased (and determined to push the bar HIGHER next session...)
Quality of Training: Fcuking AWESOME!!! Stoked as (except for forgetting about Shoulders, LOL).
Pump and Vascularity: Pump was definitely noticeable all over in the gym today...Vascularity was ok, not as 'striking' as usual...
Muscle Hardness/Density: Delts and arms...Legs and glutes...
Body Composition and Look: Delts and arms looking better. More definition coming out. Good.
Overall Sense of Feeling: The wheels are being set in motion for next year...
I'm certainly enjoying the slin, and have another full bottle waiting for me to use. 
It's okay... Just do what I do and take whatever you don't like with a grain of salt. Like I do 
