DAY 31 : Overtraining

Meal Plan:

6am : Protein Shake

8am : Eggs(6)

10am: Protein Shake (afterworkout)

12pm: Tuna Chili+mix vege

7pm : Chicken Rosted+mix vege

11pm: Protein Shake
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Workout Menu:

1) Circle of Pain = 45 rounds

2) Indoor Rowing = 3x 60sec

3) Flip D Bird = 10 rounds

4) Super-sets
Bicep Curl = 3x15,25,50
Lat Raise = 3x15,25

5) Push-up = 6x15

6) Incline Bench Press with Plate = 3x15,25,50

7) Oblique Twist = 4x25

8) Abs Crunches = 3x50

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Overtraining:

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise did not match with the nutrient they taking.In other words, they not eating enough to gain the energy to do the intensity.

In my case :
i supposed to input my PT session yesterday.but i think i experience what they call overtraining.Act i come for my own workout on wednesday afternoon and i went straight to office after that.Working the whole night already tiring me.The next day i come again for the
Boot-camp and PT.

Actually, to prevent the overtraining happen to me. i suppsed to take a heavy breakfast for the Bootcamp, and another heavy meal before i start the PT.I just eat 2 slices of wholemeal with peanut which is not enough to match the intensity im going to do.And this is what happening to me after i finish my workout.

When i was driving back to my condo...i feel so sleepy and like i don't have energy at all.so after few minutes trying to stay awake..i pullover at RnR Sungai Buluh and fell asleep nearly 2 hours in the car.When i woke up i drive another 10min but still feeling bit dizzy and want to throw out.sighhh...it feel like im not actually hitting my wall , but actually i over-train my self.

Oh ya, i didnt take my thermogenics as well for past few days.And now i understand actually you may to overcome any training solely if you able to endure it.However the chances to not hurting yourself is much higher if you take enough or eat more food to let your body support all the exercise you going to do.Plan your nutrition and meal well according to your workout level intensity.

Common Warning Signs and Symptoms of Over-training Syndrome

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A Compulsive need to excersise
  

DAY 29 : Possibilities

Meal Plan:

6am : Protein Shake+2 Wholemeal bread and Peanut Butter

12pm: Wholemeal bread+eggs+tuna

4pm : Protein Shake

8pm : Chicken Soup+mix vege

12am: Protein Shake

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My Menu:

1) Circle of Pain = 90 rounds

2) Sprint and back = 2 x 10

3) Super-set
-incline bench-press = 3x15,25,50
-Lat pull down = 3x15,25,50

4) Push-up = 3x(3x15)

5) Blurpee = 25

6) Bag-work = 3x(1 min each)
(Comb+TKO+Hammer)

7) Oblique Twist = 3x100

8) Crunches = 3x50,50,100

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Possibilities

As per yesterday, today i give my first attempt to do Circle of Pain up to 90 rounds.Doubles my regular 45 rounds.right after i pass 40 round marks...i start breath heavily.Compare to other person, i don't have a really fast legs.so i just keep my own speed and try to control my breathing.and yes as usually i will try not to use any extra round for my recovery.

My legs feel burning after 50 rounds and i feel my body want to pull over.Everything laying inside my head like your ankle is still not 100% ok.don't spoil your ankle anymore.and lots of other tricks play in my mind to make sure i just stop my attempt.

after 70 rounds i feel i able to calm down my system and push instruct them to just run and run, not to fast nor to slow.and at last....after 45 min i finish my 90th rounds!!!! wehuuuuuuu i don't feel tired but i feel so happy.this is my first attempt and i don't take thermogenics too.

However, when i was input this into my blog...i feel very hungry and its like i want to eat more and more.

This is the first time i feel want to throw out with my own training menu.and as usually i feel like want to puke right after doing the "BLURPEE"...hahhahhaha

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Questions??

Sometimes whenever i want to come for PT, my body was like do not want to do it.I believe maybe because i used to take time in warm up.but during the PT i don't want to spend lots times and energy for warm up.When i spend less time in warm up i don't feel well prepared for the PT sessions.

DAY 28 : INTENSITY

Meal Plan:

10am: Protein Shake+Tuna and Wholemeal Bread

2pm : Chicken Roasted + mix vege

6pm : Protein Shake (after workout)

8pm : Chicken steam + mix vege

12am: Protein Shake
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My Menu:

1) Circle of Pain/Rowing/JumpJack = 4x(10,60sec,25)

2) Flip D Bird = 6 rounds

3) Sprint and Back = 10 rounds

4) Push up = 15x15

5) Superset
(Bicep Curl/Vup/Db Press) = 3x(50,25,25)

6) Bagwork(Comb/TKO/Hammer) = 3x60sec each

7) Oblique Twist with bar = 3 x 100

8) Crunches = 3 x 50
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Intensity:

Have anyone feel that You've read tons of articles, you eat right, sleep enough, take supplements
and train like a warrior. Still, you aren't getting your intended results. You start to give in to frustration and wonder if all the effort is worth it.

The answer is lies on the intensity of your training.Yes it happen same to me.During my first week training i cant even complete Circle of Pain for 15 rounds.i breath heavily and feel like want to pass-out.But now i did 45 rounds almost everyday and i also did the cardio blast every-time i don't have PT.i feel happy with my improvement but i don't want to stop as long my belly fat still can be seen from my t shirt.hahahaha

M suggest me to increase the intensity and starting tomorrow, im going for 90 rounds which is double my regular COP.Im looking forward for my PT tomorrow.lets do this.....and this week im not going to have any help from my thermogenics.its all on me this week :-).