Day 28: Desire and Strength
QUOTE OF THE DAY
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes (changes reflected in post #1). Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.
QUOTE OF THE DAY
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes (changes reflected in post #1). Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.