Day 32
0817 - Rollers:
a. 3 min in 39x16 @ 75-80% HRmax @ 120 rpm
b. 3 min in 39x18 @ 75% HRmax @ 120 rpm
c. 3 min in 39x16 @ 85-90% HRmax @ 120 rpm
d. 3 min in 39x18 @ 75% HRmax @ 120 rpm
e. 3 min in 39x16 @ 90% HRmax @ 120 rpm
f. 3 min in 39x18 @ 75% HRmax @ 120 rpm
g. 3 min in 39x16 @ 90% HRmax @ 120 rpm
Wow, ANOTHER late session. It was actually almost a bit TOO late, since I started work at 0915 (but I managed it, which is all that matters)...I decided that, since the last week has been pretty bad all round, today was going to be a HARD session. So I started out at a high cadence; which my legs were most definitely feeling in those first 3 minutes. Just to make sure that the legs lasted, I made it an interval session, something that I don't normally do (I do more HIIT, rather than 'intervals'). Intervals/efforts lasted 3 minutes, with a 1:1 work:easy ratio. HR dropped rapidly during the 'easy' intervals. HR began rising in the second 'work' interval, and then rose up to 90% HRmax, and stayed there for the last two 'work' intervals. By the third 'work' interval my body was becoming 'accustomed' to them, and they were 'easier' on my legs...All in all, a very satisfactory session...
1022 - Work: CityAbs 22 min.
1051 - Back (1 min recovery, except CG PU - 3 min recovery):
1. CG PU 6 x 10, 10, 6, 6, 6, 6
2. BB BOR 4 x 6
3. WG LPD 4 x 6, 6, 4, 4
4. CG TR 4 x 6, 4, 4, 4
Decided to do a resistance session straight after work, since I haven't been able to get up in the mornings, and haven't gone to the gym yet this week...Started with CG PU, as usual. I was feeling weaker today than I have been (but I DID add an extra 3kg (i.e. 6.6lb) weight, just to make it HARDER). By the last rep of the last set I was struggling very badly, and it was the ONLY rep where I 'cheated'...BB BOR was done at the same weight as last week. Feeling the weakness here, only managing 6 reps, instead of the 8 I did last week...Moved onto WG LPD. Was struggling with these, too, after the second set...CG TR was the exercise that made me smile, because I was able to INcrease my weight...Arms and back were pumped by the second set of CG PU...I also took 2 caps of RPM 60 minutes pre-training, and this time the difference was noticeable: vascularity was something silly (and I loved it!
![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
)...A good session...
1939 - Chest (1 min recovery):
1. Flat BB BP 4 x 10, 10, 10, 8
2. Inc DB BP 4 x 6, 6, 6, 8
3. Push-Ups (feet on bench, hands on m/b) 4 x 8, 8, 8, 10
4. Cable Flyes 4 x 12, 12, 10, 10
5. Push-Ups (modified) 1 x 20
6. Plyometric Push-Ups 1 x 10
Yep, decided to do ANOTHER session tonight. Before going I was a little apprehensive as to HOW my body would handle it, given this morning's session...Anyways, started out on the Flat BB BP, and surprised myself by pumping out 10 reps at a weight that last week I was almost struggling with on the last 2 reps of an 8-rep set! So, a surprise. Added an extra 10kg (i.e. 22lb) after the second set, and managed another 10 reps, and then a 8 reps. So, good...Moved straight onto Inc DB BP. Started out with 23.5kg (i.e. 51.7lb) DB in each hand, aiming for 6 reps (which is what I managed last week). Did it fine. I decided to STAY at that weight for all my sets, which is a step-up from last week, when I had to DEcrease my weight for each successive set. On my last set I gritted my teeth and managed 8 reps. So, 4 x 8 is the goal for next week...I did better this time around at Push-Ups (feet on bench, hands on m/b); no collapsing in the last two sets, and managing to get an extra 2 reps out in the LAST set (woohoo!) I really love this exercise. I can feel it work my core, force stability, everything (easily a favourite (along with CG PU) now)...FOUR sets of Cable Flyes this week, just for a change. Good...And, just for something different, and, as if my arms weren't already ****ed from the rest of the session, I added in a couple of sets of different sorts of Push-Ups. 'Modified' Push-Ups are when you are in the push-up position, and you are going up and down, arms from push-up to plank position (if that makes any sense). Plyometric Push-Ups are push-ups done with a clap at the top of the movement (i.e. you push up off the floor, clap your hands together, and then go down for the push-up). The Plyometric Push-Ups were the killer, and I was sooo glad when I'd done the set!...So, that awesome session 'balanced' out the mediocre session this morning. Rosie is HAPPY
2042 - Stretch 20 min.
Sleep - Time and Quality: ~2215-0819 (waking at 0315, 0325, 0423, and 0630), so ~10 hours sleep. Very deep. Some dreams. When I woke at 0315, I stayed awake for a little, but went back to sleep VERY easily.
Mental Alertness/Focus: Had a bit of fatigue ~1430 when got home from school, but it passed by the time I had to leave for the second resistance session.
Energy: Been there today.
Motivation: Rosie's motivation and determination are most certainly BACK ON TRACK! TWO resistance sessions in a day, as WELL as cardio AND work; yeah, motivation is definitely THERE and in spades!
Mood/Aggression: Today has been pretty much up and down, with happy, sad, aggression, frustration, anger, disappointment, etc. However, by the end of the second resistance session Rosie was in high spirits
Libido: Not really high today (mentally), but the body sure is responsive...
Joints: No problems today...
Endurance: Good.
Strength: A slight lack with Back. But definitely IMproving with Chest...
Quality of Training: Excellent!
Pump and Vascularity: Got an awesome pump in BOTH resistance sessions!...Vascularity was on a different plane today...
Muscle Hardness/Density: You can see the hardness in my upper body quite nicely, now...
Body Composition and Look: Delts (especially anterior and lateral delts; can't see rear delts as much, even in the mirrors) and arms are looking the best ever! I'm loving it right. Now for the midsection...
Overall Sense of Feeling: Rosie's head feels so much lighter
![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
Today was just ****ing awesome, re training and stepping back onto the path of the straight and narrow! Keep it up, girl. THIS is the Rosie that we all know and have come to love
![Stick out tongue :p :p](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)