2012 | Day 160: Is your world just a broken promise...your love just a drop of rain...

MOTIVATIONAL OF THE DAY

YOU are the CREATOR of your OWN DESTINY

Quote for Reflection: “♥ The creation of your REALITY begins with your THOUGHTS ~ “BAIT” your “HOOK” properly! ♥ COGNITIONS will bring the identical EXHIBITIONS into your life. You will “ATTRACT” back a certain “fish” based on the “LURE” that you USE, so be very SELECTIVE with the one that you CHOOSE! Before “CASTING” your “LINE”, make sure the “CHUM” is “IN line” with the EXACT fish that you would like to see COME! ♥ EXPECT only the BEST for yourself and have your ACTIONS follow suit with those thoughts. If you want the “BIGGEST” fish in the OCEAN, do not select a “ROD” that cannot handle the “MOTION”! ♥ BELIEVE yourself to be capable of attracting the grandest fish of the “SEAS”…IMAGINE bass and trout, without thoughts of minnows or anchovies! Do not allow your thoughts to “BOB” up-and-down as to what you are DESERVING of. Believe yourself to be worthy of the most “prize-winning” “GAME”…and that is exactly what you will “REEL IN” ♥ If you “CATCH” yourself thinking negative thoughts, simply “RELEASE” them and refocus on “PULLING IN” POSITIVITY. “TURN THE TIDE” of life in your favor by looking for the “UPSIDE” in all circumstances ♥ Become a “MAGNET” for all things AMAZING! You do not have to travel in a “SCHOOL” to be aware that your MIND is your greatest “TOOL”…use it to “TACKLE” life, “HOOK, LINE, & SINKER!!” ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 29 min

Shoulders (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 15, 12, 9, 9
2. BB Military Press 4 x 10 9, 8, 8
2. Plate Lateral Raises 4 x 15

Post-Weights Cardio:
Rollers 20 min @ 105 rpm

Session 2

Hamstrings (1 min recovery between sets):
1. Stiff-Legged Barbell Deadlift (on bench, reaching barbell down 6 inches) 4 x 12

Post-Weights Cardio:
Run 3 miles

OTHER NOTES

Sleep: ~6 hours, after having to exhaust myself to get TO sleep first. Woke from dreams so real the emotion they evoked was as if they HAD happened.

Energy: There, calmly.

Joints: Pain in both delt/biceps' tendons. And in my LEFT shoulder deep in the joint.

Pump: With the newest Assault, I get this hard and fast, no matter what I have done PRIOR to weights, nothing or something, which is one of the things I am liking about this formula.

Quality of Training: Back to my HIIT OUTside - it was nice, but also very hot and only got hotter, making it a little hard to breathe. Did 28 sprints as fast as I could, feeling it in my left shoulder during and after...Down to the basement today for weights. The other skipping rope that I have is not a speed rope and can be annoying to use, so I left the skipping from my resistance session/s today. Shoulders in the morning, Hamstrings in the evening. Anterior delts in a lot of pain, particularly in my left shoulder during most exercises, and winced my way through them - hence also the lower volume of that session, which only took 20 minutes to do (very short compared to my usual 50-60 minutes of intensity)...Hamstrings were fine - no Assault before this session, since it was so short and can't even really even be called a session, IMO. Then 3-mile run afterwards, just to make my body suffer more, welcoming the pain...

Supplements: Recompadrol is available again (so I'll have some more by the end of the week)!

2012 | Day 156: The Truth In My Soul

MOTIVATIONAL OF THE DAY

After All You've Been Through...

The tears and pain and sacrifice. The sleepless nights and days spent in exhaustion. The masked smiles to hide the truth. The not knowing and confusion and frustration. The hoping and holding onto the faith. The belief in something better all keeping you tethered here. After all that…

It’s something you want more than ANYthing else in the world. It’s something that made you feel ALIVE before it tore you to pieces. It’s something that gave you a new sense of direction. It’s something that you NEVER want to let go of. It’s something your life will always have missing if it is gone. It’s the CLOSEST thing in the world to your heart. After everything that has happened…

Don’t you DARE give up on it! You’ve come this far. You’ve been to hell and back more times than you can count. Remember all the reasons you determined to stay true to this, your soul. Remember what it feels like to be in that place of unimaginable happiness. You know what COULD be, so DON’T just know, but MAKE it be! After all you’ve been through…

You’ve let it build you up and destroy you, and every time you get STRONGER. You’re NOT a quitter. You’ll fight for it with EVERYthing you are because when you have the hope, the promise, of something you have wanted all your life, you do NOT just give up on it and quit! YOU FIGHT FOR IT! AND NEVER LET GO! Because you know it’s WORTH it!

Quote for Reflection:

 

TRAINING
 
Session 1

Run 3 miles

Stretch 20 min

Session 2

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm Bent Over DB Rows 3 x 8 per side
2. Push-Ups (feet on bench, hands on DB - moving in and out) 3 x 8
3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6-8 inches) 3 x 8
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 8
6. Standing DB Arnold Presses 3 x 8
7. DB Lateral Raises 3 x 8
8. Skip 3 x 100 revolutions
QuadSet C -
9. Standing DB Bicep Curls 3 x 8
10. Rope Tricep Push-Downs 3 x 8
11. Alternate DB Hammer Bicep Curls 3 x 24
12. Skip 3 x 100 revolutions
QuadSet D -
13. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
14. Reverse Curls (on floor) 3 x 10
15. Pikes (on floor) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Not good. Exhausted last night, but even though eyes were closing, I could not sleep until just after 0500 this morning, and barely for 90 minutes.

Energy: Exhausted this morning. Barely had anything for my 3-mile run. Was operating on half-past-dead in the gym, despite the fact that the energy provided from the Assault was smooth and enough to keep me going - definitely notice the difference in formulas as far as a few things though (prefer this over the original re NO Beta-Alanine tingles).

Joints: Delt/biceps' tendons - both sides - have been aching on and off throughout the day for the last few days, and are painfully sharp at night.

Pump: Pump is more noticeable with the new Assault, and definition in delts and arms is the best it has ever been (which is positive).

Vascularity: Vascularity is better as well re the new Assault, which is interesting, considering I am not as warm when I start training as I used to be.

Quality of Training: 3-mile run was just DONE - and glad to have it over with I was "dragging" that much...Resistance training was ok. Pushed steadily on through, although my right delt/biceps' tendons were VERY sharp re pain today (I was digging my fingernails into it during post-weights cardio to try and "ease" it) - probably not helped by asking my body to go heavier, because I wanted to do slightly lower reps. Definitely done for afterwards, a little blank as I sat on the couch...

Motivational of the Day: I just wanted to note that these are my own original (and fresh) work - the only things that are not mine (unless quoted otherwise) are the related "Quote for Reflection" given at the end of them (which is sometimes used as the "Motivational" - if so, credit always given where due).

2012 | Day 155: Dream TO Live!

MOTIVATIONAL OF THE DAY

Dream BIG. MAKE your own LUCK. BELIEVE.

If you’re not DREAMING, then you’re not LIVING. NEVER be afraid to dream TOO big, for no dream is “too” big, not if it is precious to your heart and something you hold close. Dreaming gives you something to look FORWARD to, a PURPOSE to work towards, a HOPE to KEEP going, no matter what storms life throws in your path along the way. Dreaming is the first step to CREATING yourself, for as you dream and ACT on those dreams, so shall you BECOME.

“Luck” does not just HAPPEN. It is CREATED. It is created by YOU when you work HARD towards making your dreams a REALITY. It is created when you have something so STRONG in your heart that you canNOT let go. It is created when the heavens conspire WITH you to bring your dreams to FRUITION. Don’t just “wait” for luck to happen. Make it YOURSELF.

BELIEVE in YOURSELF and in your DREAMS. Believe that your dreams, the hope in your heart, that it is all POSSIBLE. Believing is an IMPORTANT step to ACHIEVING. Without believing you have no MOTIVATION to act or create. You MUST believe. When you believe, you can become ANYTHING you want to be. Believe and CREATE yourself the way you WANT to. Believe in your POWER to ACHIEVE your DREAMS and watch as they UNFOLD before you when you step out and FOLLOW them.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Treadmill:
a. 2 min @ 4.4 min/km
b. 12 x 20 sec effort @ 3.6 min/km / 10 sec rest
c. 2 min @ 4.7 min/km

Abs (30 sec recovery between supersets):
SuperSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 12, 10, 10
2. Skip 4 x 300 revolutions

Session 2

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: I actually exhausted myself several ways last night, the last of which was forcing my unwanting-to-body to go for a 3-mile run, and slept for ~5 hours, which is something.

Energy: REALLY feeling it today.

Quality of Training: HIIT again on the treadmill today - feeling it in my chest and lungs, struggling to breathe at times, a knot in my medial right calf. Quite shattered by the time it came to doing anything ELSE, and was barely walking straight after finishing up Abs. Forced another 3-mile run later on.

Supplements: Used a serving of the newest formula of Assault today in Watermelon flavour. Smelt like watermelon and tasted like watermelon - pleasant and not "sickly" (as the Blue Arctic Raspberry had started becoming for me sometimes). NO beta-alanine tingles experienced today, which IS great too (I HATE them)!

WPM Women Spring/Summer 2012

The SECOND issue of WPM Women is now out and you can read it for free HERE. It's definitely an issue that sets the standard for all future issues to come. Very happy to be able to share the story of an amazing woman, Tamara Barnett (pages 58-60), as well as have a Feature (pages 72-74), and a couple of other articles in this issue.

So be sure to check it out - print issue and Kindle and NOOK editions coming!

2012 | Day 154: There's so much you don't know about my soul

MOTIVATIONAL OF THE DAY

The HARDEST Thing

The things that are going to make the MOST change in your life are the things that are going to be the HARDEST to do. They’re also going to require the most RISK and cause the most HEARTACHE. They will fill your heart with happiness, whilst at the same time dripping tears down your soul. It might be hard to LET GO, but it is HARDER to hold onto something that is not meant to be. Life is meant for LIVING, so even if it means saying GOOD-BYE to something you love more than life itself, to HEAL your soul sometimes you MUST.

If you have to, cry yourself to sleep at night and put on a SMILE for everyone in the morning, so that they don’t know any different, and go about your life in a way that MAKES a DIFFERENCE in others’ lives. It hurts when the one you love the most loves you back, but is too afraid to take the risk you would give your life for in a heartbeat, and sometimes the only way to hide that pain is to do your best to help ease the pain of OTHERS.

It may not make any SENSE, but in the end the pieces will all come together for you to see the BIGGER picture, and everything will be CLEARER than ever. You might NOT want to do it, but you might HAVE to, in order to prevent regret from letting the pain of it all stop you from living as you were MEANT to, depriving your LIGHT and INFLUENCE from the world. Do not let your hurts prevent you from helping heal the hurts of others.

Do not let your pain cloud your heart and shut all POSSIBILITY out. Do not think that it is over, because there is so much MORE out there for you, so much BEAUTY, so many BLESSINGS, so much more than you could ever have IMAGINED, all just WAITING for you to open your arms and EMBRACE it, ACCEPT it, and just let it HAPPEN.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet -
1. Swissball Crunches (270 degrees to 180 degrees) 4 x 25
2. Skip 4 x 300 revolutions
TriSet A -
3. EZ-Bar Bicep Curls 4 x 21s
4. Dips 4 x 6
5. Skip 4 x 300 revolutions
TriSet B -
6. Incline DB Bicep Curls 4 x 10
7. DB Hammer Curls 4 x 6
8. Skip 4 x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-107 rpm

Stretch 20 min

OTHER NOTES

Sleep: Maybe an hour or two - could not for the life of me sleep last night/this morning; too much going on in my head, even though I desperately wanted to just turn my mind OFF. Went to bed, got up, went back to bed again, watched a movie, got up, and went back yet again, finally in and out between 0800-1000, but hearing everything going on around me. Throat feels like it is closing over, head has a migraine from hell, and I got told as soon as I walked out "your face is all puffed up" (as if I couldn't already feel and know it). So, not the best of mornings to "get up" to, but determined not to let that dictate my day!

Energy: Actually had THREE servings of Assault today (and used the last of my last tub of the original formula) - time passed very fast and definitely didn't feel like TWO hours in the gym! Energy was smooth and clean, almost as if in slow motion - no jitters or crash.

Quality of Training: Changed things up a little today - still the same amount of time re resistance training, but a little more "cardio" in it. Blanking out a little during bits of it, but just kept on going, almost as if in a dream, from one thing to another. Definition in arms was great - one thing high-high carbohydrates does is help with that (and pump and vascularity - in general everything, and I have been told I do better overall with such)...Legs definitely feel better with the lower rpm re post-weights cardio on the Recline Bike - spinning, but not spinning as fast does them more good...

2012 | Day 121: I'd trade my soul for a wish...I wasn't looking for this...

MOTIVATIONAL QUOTE OF THE DAY

"It's not about how much you can get out of life, but about how much you can GIVE TO it!" - Rosie Chee

For the complete Motivational, review What You GIVE TO Life | Rosie's MuscleRevolution.

TRAINING

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 2 x 50 sec sprint/10 sec easy
d. 4 min jogging

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 8, 8, 8
2. BB Military Press 6 x 8
3. Single-Arm Plate Lateral Raises 6 x 12, 12, 12, 10, 10, 8 per arm
4. Stiff-Legged BB Deadlifts (BB to touch ground) 6 x 10

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 118-120 rpm

Stretch 20 min

Yesterday was BAD: Day OFF training, only just over half a galleon of water drunk, and close to 1,000 grams of carbohydrates consumed (yes, I completely let go yesterday - although half of that was from clean sources)! No wonder I woke feeling like crap today, my face looking like a puffer fish, highly uncomfortable with the additional 10-pound weight gain (although, yes, I know, food and water weight - doesn't make me feel any different though). Anyways...Took me a little bit to get myself together for training. Headed out for my run, surprised that my knees weren't hurting from all the extra weight, but not surprised that I felt more energetic than I did last week. Did more sprints than usual, with two longer ones at the end...Took my Assault on returning, getting myself ready for the weights. Downstairs to the basement. It was a sudden decision to make this week a "deload" week after I had finished my first set of Behind-the-neck BB Military Presses, but I made it - given that it's been ~3 weeks since my last deload, and I have four weeks until my next photoshoot/s, it's the perfect time to have one this week. No skipping after shoulders' exercises today, single sets only. Slight twinges in right delt from the second set of Behind-the-neck BB Military Presses. Left wrist aching a little during BB Military Presses, but nothing unmanageable. Left delt/bi tendon in agony from the third set of Single-Arm Plate Lateral Raises - hence the lower reps from that set on. Huge pump in delts and arms though. Fine during Stiff-Legged BB Deadlifts...Enjoyed being able to sit on my rollers, even though legs felt heavy and thick (not just feeling either - look it too - from all the water retention after yesterday). Spinning and the hurt in my quads did not start until almost a third of the way in, but pushing through it...Glad to be able to stretch...I was SO thirsty this morning that I guzzled almost a galleon of water during resistance training and post-weights cardio alone...

OTHER NOTES

Supplements

Started using Erase Pro again today (didn't use it last week). Started back on Assault again as well (none used last week). First official day of Abliderate Advanced too.

Day 282: Making Everything Work

MOTIVATIONAL QUOTE OF THE DAY

"Many people know how to light their fire to get started, but the hard part is figuring out what keeps it burning, day in and day out to hit the true level of success. Figure it out, and grab a hold of it like a life vest at a ship wreck!" - Ben Booker

For the complete Motivational, review Keep the Fire BURNING | WPM Women.
 

TRAINING

This was my fourth week back in training and this week ALL RESISTANCE sessions were done as I wanted. Cardio was only about half of what it should be, but getting used to doing it outside in the heat of the day - so should be fine for next week with it all at usual duration.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press - getting back up re strength and reps with this
2. Plate Hammer Raises - NO pain doing these this time
3. Single-Arm DB Lateral Raises - able to do these again without a lot of pain and huge difference in the strength of both sides
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - able to FINALLY be able to do these with NO PAIN-pain in my wrist!
2. Dips - heavier weight moved for more reps per set of this than last week AND able to perform COMPLETE reps with NO pain!
Alternate Set B -
3. EZ Bar Bicep Curls - instead of doing 21s, added more weight on and did regular bicep curls, which I was able to do with minimal ache
4. V-Bar Tricep Push-Downs - lifting heavier than before with these, which was a pleasant surprise
Alternate Set C -
5. Alternate DB Hammer Curls - heavier than I have been able to until now
6. DB Zottoman Curls - having to concentrate on NOT using wrist to do this, but managing
Alternate Set D -

7. Rope Crunches - 100 reps in total
8. Hanging Straight-Leg Raises (toes to touch bar) - FIRST week I have been able to do these, so it's a lot of progress made!

Chest/Back (1 min recovery between supersets - 4 supersets):
SuperSet A -
1. Incline BB Bench Press - more reps at the same weight as last week, but with a slower tempo, so huge improvement
2. Supinated BB Bent Over Rows - back to pre-injury strength here
SuperSet B -
3. Flat BB Bench Press - first time I have been able to do this exercise without extreme pain or close to dropping the bar on my face; started out at the weight I was using pre-injury, but struggled a lot, so strength down here, but was able to do it, so I am stoked about that!
4. Reverse Rows (feet on bench) - heavier weight and more reps than last week

Full-Body (30 sec recovery between supersets):
Superset A -
1. EZ Bar Bicep Curls 4 x 21s
2. Incline Dips 4 x 10
Superset B -
3. Alternate DB Hammer Bicep Curls 4 x 15 per side
4. DB Lateral Raises 4 x 10
Superset C -
5. Behind-the-neck BB Military Press 4 x 8
6. Seated DB Shoulder Press 4 x 8
Superset D -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Superset E -
9. Single-Leg Deadlift (holding DB in hand) 4 x 8 per leg
10. Hanging Straight-Leg Raises 4 x 10
Superset F -
11. Alternate Backward Lunges 4 x 10
12. Rope Crunches 4 x 25

This week was a compete SUCCESS, IMO. I got in EVERY resistance session, including my Full-Body session! Also improving on EVERY session from last week - increasing weight or reps or decreasing recovery time, doing supersets instead of alternate sets, or doing a mix of many re progress for every session, which I am well pleased with. Also did a couple of exercises that I have NOT been able to do until now - Hanging Straight-Leg Raises and Flat BB Bench Press - and finding that I WAS able to do them, which, even though it was an effort, was a huge mental happy!

It's been 15 weeks since I did a Full-Body resistance session! Believe me when I say I FEEL it the day after! It's a good feeling though, even though my body feels like lead and as heavy as if I was carrying around an elephant on my back. Even doing those couple of exercises in it for my legs makes a noticeable difference in how my body feels - I'm going to have to be careful re lower body exercises, since I do NOT want my lower body to get bigger, and even using only bodyweight to do them adds mass to them (so very NOT cool).

As I mentioned earlier, cardio has been the biggest effort. My HIIT sessions have only been 8-10 minutes, which is fine, because I get in the sprints/efforts that I want - just less time AFTER them. I did one HIIT session on the treadmill instead of going outside and never again - killed my lower legs and feet, and for the third time ever, I was sick from training (also incidentally, only ever happened when/after from running with sprints during that session). Interesting.

So, this is the FIRST time in 15 weeks (since the end of June) that I have completed FOUR resistance training sessions - between then and now, it's been 2-3 sessions only (I don't count "Abs" as a session if that's all I did), if that. I DEFINITELY notice the difference and my body, although exhausted now, will thank me for it. It's a great feeling knowing I am finally pretty much back on track and that from next week, EVERYthing is going to be as it SHOULD be and as I WANT it to be!  Thank you, Lord!

After last week, and seeing how this week went as far as work and sleeping, etc., I have had to adjust training times and days, but it still gives me a complete day of rest (important, as Sunday is the ONLY day I have OFF work), and fits in with what I have to do and want to do and will still work best with my body, and get me to where I want and have to be.

New Training Schedule (20-30 minutes stretching on training days done as well):

Monday - HIIT Cardio
Tuesday - 10 min Cardio + Shoulders/Hamstrings
Wednesday - HIIT Cardio + Arms/Abs
Thursday - 20 min Cardio
Friday - HIIT Cardio + Chest/Back
Saturday - 10 min Cardio + Full-Body
Sunday - Day OFF

OTHER NOTES

Body Composition continued to increase this week - now at 9% bodyfat and 115.6 pounds, with girths increasing slightly as well. NOT happy with the INcrease in body composition, but DEFINITELY happy with the increase in SOME girths (NOT all, since I want my lower body to become more slender and NOT add muscle mass there!) - particularly since my shoulders and arms are starting to get back the size that I had pre-injury. Although my body composition and mass shows that I have gained more bodyfat than lean mass this week, my body LOOKS like I have gained ALL muscle mass, because my upper back, shoulders, and arms have been and are now as defined as ever (if not the BEST they have ever been, even though I'm not that lean!), and the difference in SIZE re GAINS from last week is VERY noticeable!

I have had virtually next-to-NO pain in my left wrist this week, especially during the latter half, with only a few aches and twinges during resistance training and when doing my training sessions with beginners and members to the fitness facility (on top of all the walking of my job, I do 5-8 hours a day of "inducting" people into training, especially with weights, demonstrating the exercise and setting them up on personal programmes specific to their goals and needs, based on what they can and cannot do). It's also been better since being back on Erase - I just ended up getting some from NutraPlanet while waiting for more to arrive, since it has been almost forever since I finished my last bottle and we all know I HATE being withOUT it, and I have NOT been liking the way I feel withOUT it; plus, my body is SO much better and relatively pain-free re joints when I AM USING it!

I also got more Alpha-T2 and Shred Matrix and started them with the Erase. PLUS, I found THREE more tubs of the ORIGINAL Assault (i.e. with Suma Root in) in my favourite flavour, Blue Arctic Raspberry - you can imagine my smile, so I got them and now have enough to last me at least the next 12 weeks! I considered getting the three tubs of Raspberry Lemonade that I found as well, simply because they are the last of that stock and I don't how long they will last on the shelves of Vitamin Shoppe and/or GNC (where I found the Blue Arctic Raspberry), but, going to have to take my chances there, and if I have to, I'll likely just end up getting them in a week or so if they're still there.

AND, it's raining today - for the FIRST time in months in Texas (so I've been told). It's been a great week, finishing on a reasonably high note, all ready to get started into next week, having everything re sleep (new sleeping times, but giving me enough sleep, but not too much), training (notes made above under "Training"), nutrition (I had to adjust my meals and times, etc. to fit in with work and convenience outside of work), supplements (notes made above), and work fitting in together to work as best as possible re goals and needs!

Hallelujah! Praise God! 

Day 275: Work Only for the Best

MOTIVATIONAL QUOTE OF THE DAY

"Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!" - Christian D. Larson

TRAINING

This was my third week back in training withOUT any support for my left wrist. The pain has not been as bad this week, with only a twinge here and there, which is AWESOME!

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - more reps per set than last week, so improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - more reps per set of this than last week, so getting better
Alternate Set B -
3. Zottoman Curls - added these in and wrist was ok, which was great
4. Alternate Hammer-Bi Curls
5. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Incline BB Bench Press - more reps at the same weight as last week, which is progress
2. BB Bent Over Rows - back to usual lifting weight, which is a smile
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) - wrist a little better this week
4. Reverse Rows - heavier weight and more reps than last week

Improvements and progress on EVERY exercise and session from last week to this week, with strength improving rapidly, which is awesome! Pain was the bare minimum this week, with only a few dull aches here and there. No Full-Body session and no second Abs session either - because of work and things going on, even though it killed me to do it, I had to "let" these sessions go and know that next week I will be back to "normal" with them.

Definitely feeling the increase in body mass during my running the second half of the week - NOT cool at all!

From next week, training will be back to being first thing, first thing being in the morning, very close to the same times as it was when I was home in New Zealand - yay for that!

OTHER NOTES

Body Composition has gone back up to 8.8% bodyfat, body mass rocketing to 115.2 pounds over the last week. I know that a lot of the extra mass is food (I have not quite recovered from the eating every ~2 hours when traveling on Wednesday, especially given the food I was eating) and water (I have not been drinking enough the last few days) weight, but some of it is fat (can see and feel it from my waist to my knees - waist, hip, and thigh girths have increased 1-2 inches in a week!) and a small amount of muscle mass (can see it in my shoulders and arms). Only having three training sessions this week has not helped at all, nor the long hours working and getting used to a new environment re climate, but next week training will be AT Maintenance, and I have every confidence my body will have acclimatized by next week.

So, yes, spent literally ALL day on Wednesday driving to Texas - left at 0030 and arrived at the final destination at 2359! It was a long trip and I was shattered from not sleeping at all on Tuesday, so there was ~1.5 hours  of stops during the trip. Relieved to arrive, but it has taken some time to get used to it - still not really, and will be another week to really "settle" into work and training.

Used the last of the Green Apple Assault on Tuesday, which is fine, because yesterday I found two tubs of Blue Arctic Raspberry (my favourite Assault flavour) of the ORIGINAL formula with Suma Root in, which made my day! Ran out of Shred Matrix in the middle of the week and won't be getting more until middle of next week. This was also my last week of this bottle of Battle Fuel - I have another, but not sure if I will use it after a week off it - I just want my ERASE to arrive so I can use that again, because I miss it like mad and notice the difference withOUT it!

My wrist is continuing to get better. Again, the noting of PAIN the day AFTER my day OFF, which is interesting.

Today is decision time re competition. This last week has brought a few things to light (i.e. recent information on 7-KE) and made clear some of my concerns re time to better physique (i.e. realistically, I do NOT have enough time to gain back all the muscle mass I lost over the last few months and lean out as I need to before competition). So, I have decided NOT to compete at the end of October, and I will not be competing at all this year; instead, I am going to give myself adequate time to build my shoulders and arms back up again, and work on "slenderizing" my lower body, making sure that the physical package I bring to the stage the next time I step on it is the best that it can possibly be. Disappointing in some ways, but not in others, and really, doing the best thing for me at this stage.

Travel is looking hot for November - a couple of trips to Florida, which I am looking forward to. As well as eight photoshoots over a 3-week period at the end of November - so not competing means I will just concentrate on getting into the condition I need to be for those.

Back to being busy as all hell, with little time to breathe, but I WILL make it work! Thankful for all the realizations and revelations over this last week, and just working on being the best that I can be - inside AND out!

RCS NEWSLETTER

Since, if left to its own devices, my body perpetually recomps, I thought it was only fitting to have a Recomp Edition of the RCS Newsletter! THE RECOMP EDITION contains tips on how to train for a successful recomp and information on - including the key points of - Lean Gains. Check out the October 2011 edition out HERE.

God Bless! Have Faith. Always!

[Mini] Review of APS Nutrition's Mesomorph (Tropical Punch flavour)

Mesomorph has been getting a lot of attention, mostly because of the Creatine Nitrate in its ingredient profile. It is definitely a product that Sean has been interested in trying for a long time, and eventually I just got him a tub. A tub that sat in the cupboard (he was using it) until Monday before I used a scoop. Yes, I was not tempted to use it, despite the great feedback I've seen on it and Sean's raving on about how much he loves it. Honestly, since I started using Assault at the start of the year, I have had NO interest in trying any other preworkout product, because Assault meets my needs, especially since I do NOT have to stack myriad stimulants alongside it for daily function (which I have had to do in the past). However, I finally agreed to use a SINGLE SCOOP of Mesomorph as a favour to someone, so that I can say I have used it and comment on my experience with it.


What is it?



* No upset stomach or bloating!
* Alpha-Male aggression.
* Endless endurance.
* Most comprehensive Thermo-energy matrix ever put in a pre-workout powder.
* Skin-splitting vascularity and insane pumps!
* Maximize Strength, Stamina, & Recovery!
* Eliminate Lactic Acid & Toxins!
* Boost Immunity & Eliminate Free Radicals with Optimal Antioxidant Delivery!

For more information on the product, please review APS :: Mesomorph.


Smell: Tropical Punch flavoured Mesomorph smells fruity, but with a hint of something else.

Taste: I did NOT like the taste at all. Unpleasant, but not the worst tasting supplement I have used. Nothing like Tropical Punch - the taste was actually a shock to me, and I drank it FAST.

Solubility: On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker.

Texture: Like fruit juice diluted with water.

Aggression: Actually, my aggression was not as high as the week before, where I was easily aggravated and training only served to bring it out more instead of calm me. During training I was relatively relaxed, if tired. I went through a full spectrum of emotion on the day I used Mesomorph, though, pre AND post-training.

Endurance and Stamina: After the weekend and the way my body was feeling, I was dreading training on Monday. However, once I started training, my body responded and got me through. My HIIT was explosive, after the lacklustre HIIT of the week prior. Endurance throughout training was back to being great.

Thermogenesis: This was no different than usual.

Vascularity: This was excellent, and definitely more noticeable now that I have a tan.

Pumps: I had excellent pumps, which is normal anyways, since I did a Full-Body session.

Strength: The resistance session I did after using Mesomorph was NOT about strength.

Recovery: I was still sore from Saturday when I started my resistance training. Legs were suffering a little, but by the end of my session I was ok and the pain was not as noticeable. Energy lasted throughout the day, which was interesting, considering I have been faltering after my training over the last week.

Immune System: I can't really comment here.

Other Effects: ~10 minutes after dosing Mesomorph I started shaking, like shivering when I am extremely cold, which was odd, a reaction likely caused by the stimulants in it, given that I have not used anything more than the 150-300mg of caffeine a day (from Assault usage) since the start of the year. The shakes lasted for ~20-30 minutes. The only other effect I experienced was strong Beta-Alanine tingles. No bloating or upset stomach either (the stomach issues I have been experiencing over the last two days I have been dealing with on and off for the last few months and has nothing to do with Mesomorph).

Overall: I only used a single scoop of Mesomorph once, which is not enough to give an overall score, and I would need to have used it for a prolonged period of time to give a real evaluation on it. However, I WILL note something interesting - the day that I used Mesomorph I was great re energy, but on Tuesday I had barely any energy, and this went into Wednesday. On Tuesday I actually cut my training short because of the way I was feeling, something very rare for me to do, and as I mentioned on Tuesday, "I feel like I used to feel if I hadn't been using stimulants for a day or so back when I was heavily dependent on them to function, almost like I have CRASHED BIG time, and I don't understand it!" and I wonder if this was an effect from having used Mesomorph, the Geranium in it, if it did not possibly affect me until later. Like I said, interesting - and something that would need prolonged use to determine if because of Mesomorph or not.

Would I use again? No - however, that is not because of the formula or that the product is ineffective, but for personal reasons. Using the one scoop that I did was only as a favour for those who have been wanting me to use Mesomorph, and I actually dragged my feet to do this, since using Assault and having that work for me, I have been reluctant to use anything that has strong stimulants in it, because I have an addictive personality, and with my stimulant abuse history, know how easy it would be for me to go back to that, and I don't want to.

Would I recommend? Mesomorph's formula is solid. It's either a product you will love or hate, use or not use, depending on your goals and needs and other individual factors (like with me).

Day 123: So this is what murder feels like

MOTIVATIONAL QUOTE OF THE DAY

"Be encouraged that whatever you are doing right now and wherever you are, that it's all part of a greater plan and that change, good or bad, is inevitable. Don't resist it or complain, just live in faith that you are a piece of clay on the Potter's wheel, being beaten, molded and shaped into His ideal form." - Jamie Eason


TRAINING

Cardio - Stepper:
a. 10 min @ 10 floors/min
b. 10 min @ 12 floors/min

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts 6 x 12
2. Alternate Backward DB Lunges 6 x 24
Alternate Set B -
3. Flat BB Bench Press 6 x 12-15
4. Close-Grip V-Bar Seated Rows 6 x 12-15
Alternate Set C -
5. Seated DB Shoulder Press 6 x 12
6. Incline DB Rear Raises 6 x 12
Alternate Set D -
7. Incline Dips 6 x 12
8. Incline DB Bicep Curls 6 x 12
Alternate Set E -
9. Rope Crunches 6 x 12-15
10. Bicycles 6 x 24-30

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 29 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Not quality.

Mood/Aggression: Better than yesterday - aggression hasn't been as rampant.

Energy: Training was done, so there was obviously energy there, but not feeling the best by any means - which is to be expected during the first week back training again after a break.

Endurance: Excellent.

Strength: Again, today was not about strength - which was fine, because I had none.

Quality of Training: Been a while since I've used the Stepper - but it was goo. Legs felt ok, fresh . . . Resistance training was one pain after another, but I set my head and soldiered through it. Several sets actually became failure at 12-15 reps, which was interesting. I didn't walk out of the gym normally, slow and sore . . . I didn't want to do anything after weights, but forced the rollers, listening to music . . .

Recovery: I woke up aching all over this morning, hamstrings the most tender. Fine, though.

Body Composition and Look: Only two days back training and already I can see and feel the difference.

Other Notes: Since the Green Apple Assault does not contain Suma Root, from now on I am going to be using Raspberry Lemonade (or Blue Arctic Raspberry - since I am going to stock up on the formula containing Suma Root) for 2/3 of a serving, and the other 1/3 the Green Apple flavour, so that I get the best of both the formula and flavour. GREAT taste, mixing them together - better than the Green Apple alone!

Day 122: The First Battle Has Been Fought

MOTIVATIONAL QUOTE OF THE DAY

"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe..." - Ben Booker


TRAINING

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 10-12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on medicine balls) 6 x 10-12
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10
6. DB Lateral Raises 6 x 10
Alternate Set D -
7. Curved-Bar Tricep Push-Down 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight Leg Raises (hips to 90 degree flexion) 6 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Didn't fall asleep until ~0600! NOT cool. Sleep was on and off, eventually waking to get up ~1330 - confusing and UNacceptable! Getting back into a regular and reasonable routine re sleeping is going to be a focus this week.

Mood/Aggression: I was great right up until about an hour after training, when aggression appeared, irritability coming out - doesn't make sense, given that I am back training, and training usually means a GOOD mood (unless it is not a good session - but this was). Working on calming myself down, since I am ready to lash out at pretty much anything right now. Strange.

Energy: I realized today that the Green Apple Assault does NOT contain Suma Root - the ingredient that sets Assault apart for me from other preworkout products. I believe that this - since I have been using Green Apple Assault for just over three weeks now - is a contributing factor in why I felt like I did last week or so (along with the fact that I probably needed that week off training), and because it's been ~2 weeks that I have been without the Rhodiola Rosea from IGF-2. Adaptogens I have discovered are definitely an ESSENTIAL part of my supplement regime for energy, being and remaining functional, especially if I do not want to use and abuse stimulants. Funny how one notices such things, and it's true that you often don't notice the difference until you're NOT using them. It's back to predominantly using the Raspberry Lemonade flavour from now on, mixing in the Green Apple for the taste.

Mental Focus and Clarity: It's been ON!

Endurance: Excellent - first training session back, and a long one it was, coming out at ~3 hours total, and not faltering at any stage throughout it, was awesome!

Strength: Today's session wasn't about strength, but I surprised myself with the weight that I had to go to with some of the exercises.

Quality of Training: HIIT was awesome - sprints were explosive, and 12 was definitely enough for me . . Resistance training - so good to be back in the gym! I can tell when I do legs and my hamstrings were stretched well after the first set of BB Good Mornings, and I could feel the painful pull. Despite the 90-minute resistance session, it did not seem as long as it was, and I felt good after it . . . A little faster than the usual "recovery" on the rollers after weights, but good for my legs . . .

Recovery: I am going to feel my hamstrings tomorrow - there is no doubt about that. Be interesting to see how I recover over this week.

Other Notes: I realized yesterday that I have almost constantly used a product that has AI properties since July 2009, with the only time off maybe 1-2 weeks between different products or bottles of the same one. After being without Erase for the last two weeks, I can say that I definitely feel and see the difference when NOT using such a product - Erase especially. I am looking forward to getting back on it - along with being back in the gym lifting weights, it will make a definite difference in my progress!

Impressions of MusclePharm's Green Apple Assault

Assault (Green Apple flavour)

Smell: N/A. In the tub the Green Apple Assault has no smell - I got my nose as close to the powder as I could, and even with it in the scoop, you can barely catch the faintest of the most faintest hint of apple. When mixed with water there is a scent, reminding me of the chewy, Green Apple flavoured New Zealand lolly I had when I was younger (I don't like lollies and even as a child, when I ate them it was rare - when I did, I would only have Minties, sour (green and yellow) gummy bears, or the mentioned chewy green apple lolly).

Taste: 9.5/10. Green Apple is definitely my favourite of all the Assault flavours I have tried (Blue Arctic Raspberry, Raspberry Lemonade, Green Apple). Distinct taste of apple. Not the sour, tart taste of a Granny Smith apple (my definition of "green apple"), but more like a Braeburn apple (who actually has the Granny Smith as a "parent" apple). It is not sweet either, which I like (not a fan of sickly "sweet" products). I personally would have preferred a little tartness, like Green MAGnitude's Sour Apple flavour (which has the best taste of any supplement product I have ever tried), but no biggie, and MusclePharm have again shown how good their flavouring is.

Other Notes: Green Apple Assault is a pretty green colour - fittingly matching the MusclePharm green My opinion of Assault has not changed since I first used it, and the addition of the Green Apple flavour only serves to further establish it as my top [equal] favourite product ever and one of the best available, IMO. To see my comprehensive thoughts and experience with Assault, taste and smell aside, please see my Review on MusclePharm's Assault.

Day 97: Assaulted by Green Apple

MOTIVATIONAL QUOTE OF THE DAY

"If you change the way you look at things, the things you look at change." - Push Harder


TRAINING

Session 1

Cardio - Run:
3 miles at 4.1 min/km pace

Back (1 min recovery between sets):
1. Reverse Rows (feet on bench) 6 x 10, 9, 8, 7, 6, 5
2. Supinated BB Bent Over Rows 4 x 9, 8, 7, 6
3. Supinated Lat Pull-Downs (in squat position) 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 30 min.

Session 2

Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 12
2. Incline BB Bench Press 6 x 8
3. Push-Ups (on fists, feet on floor) 4 x 12


COMMENTS

Sleep - Time and Quality: ~8 hours. Deep and sound, making up for the lack of sleep the night before.

Mood/Aggression: Had my ups and downs today, but making the conscious decision to remain upbeat!

Energy: Energy a little drained, if my 3-mile run is any indicator to go by. Still feeling out of sorts during Chest - even seeing stars during my sets of Incline BB Bench Press.

Mental Focus and Clarity: No time for faltering.

Stress: High.

Libido: Tease. Random. Welcome.

Joints: Nothing stands out, which is interesting.

Endurance: Good.

Strength: Some improvement, but not a lot today from this day last week - let's see what session 2 brings.

Pump: Strong from the start in Session 1, especially in arms. And again in Session 2.

Vascularity: I'm enjoying it.

Quality of Training: Session 1 - 3-mile run was ok, starting off quickly, but half-way through I noticed that my pace dropped back to something similar to what it had been after my sprints had finished yesterday. Resistance session was ok. It was a real effort to do it, and there were moments when I wanted to just throw the weights around, but kept it together and focused the frustration on lifting. Finished off with rollers' recovery . . . Session 2 - Nice and short at only 20 minutes. Heart was pounding between sets, which was odd, considering I didn't think it was THAT intense. Giving the lower body a break afterwards . . .

Recovery: My whole body ached this morning when I woke up - DOMS from Tuesday's sessions. REALLY noticing the feeling in my glutes, as my body gets used to cycling again.

Appetite: My body is letting me know in no uncertain terms what it will have and will not tolerate.

Body Composition and Look: People around me are noticing the differences as change occurs.

Other Notes: FINALLY got to try Green Apple Assault today - been looking forward to this ever since the new flavour was announced. Far more to my liking than the Raspberry Lemonade flavour that I have been using, and I'll be alternating between them until I finish the currently open tub of the latter. Notes on Green Apple Assault in next post.

Day 43: 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. 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.

Day 29: End one chapter...Start another...

QUOTE OF THE DAY

"The future belongs to those who believe in the beauty of their dreams." - Eleanor Roosevelt


MUSIC VIDEO OF THE DAY

Skillet - Last Night On Earth




TRAINING

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Full-Body (30 sec recovery):
1. BB Front Squat 5 x 5
2. Close-Grip Flat BB Bench Press 6 x 4-5
3. Reverse Rows (feet on bench) 5 x 5
4. BB Push Press 6 x 4-5RM

Post-Weights Cardio - Run:
a. 12 min jogging
b. 4 x 40 sec effort/20 sec rest
c. 4 min jogging

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: Woke up after ~3 hours and went back to sleep for another two, making it ~5 hours - I definitely feel better now that I am consistently sleeping for ~5 hours a day.

Mood/Aggression: What can I say? I've closed yet another chapter of my life and are ready to move onto the next - and an exciting one it is going to be!

Energy: After Post-Weights Cardio, I feel shattered - before that, though, was fine.

Mental Focus and Clarity: Long day of work ahead.

Stress: I AM going to manage it!

Libido: Has its ups and downs - got told recently that my libido is like a switch and can turn from on to off (and vice versa) in the blink of an eye (I could have told you that).

Joints: Left wrist aching before I even got to the gym - a dull, constant ache that I try and ignore.

Endurance: Good.

Strength: Better session than this one last week - improvements consistent.

Pump: Not so much today.

Vascularity: Strong through arms, deltoids, and legs.

Quality of Training: Again, sprints with HIIT were about the same distance per effort, so improvement is being made - not to make them like that with with a QUARTER of the recovery time, that recovery being active . . . Resistance training was great. Strength is definitely improving, and I know that if I was having longer than 30 seconds recovery between sets I'd probably be lifting at least 20 pounds more per lift, which is positive . . . Decided to run again for Post-Weights Cardio - on a whim adding in a few efforts towards the end. I had to turn my mind onto autopilot, since my body did NOT feel like running again, and felt heavy and sluggish. By the end of it I could feel my legs dead as anything, my arms pumping to keep going, absolutely ready to flop down for stretching. Definitely made sure I could do nothing more after that . . .

Recovery: I am shattered - a culmination of yesterday's training on top of today.

Appetite: Training is easy, but exerting self-discipline with my nutrition is something else - something else I WILL do!

Body Composition and Look: I have 11 weeks until competition - eight weeks to transform.

Other Effects: Actually, the last few days I have become sensitive to the Beta-Alanine in the Assault, feeling the Beta-Alanine tingles for a while not long after dosing it (all good, though).

Other Notes: I've had some interesting and thought-provoking proposals over the last few days - 2011 is definitely looking up to be a complete and fruitful year!


FIT TIP OF THE DAY

I cannot reiterate enough that NUTRITION AND TRAINING are what is MOST IMPORTANT when it comes to getting results - that and CONSISTENCY. Those who automatically look to a supplement for a "quick fix" or "magic pill" are not going to find one, and should they get results for a time using a supplement, those results will not be maintainable or able to be built on if they do not get the BASE factors and principles CORRECT. If you're just starting out on your fitness quest, coming back from injury or time off, then stick to the Basic Staples and make sure your NUTRITION AND TRAINING are targeted at your goals and needs!

Day 28: Cutting starts next week

QUOTE OF THE DAY

"Life is not about finding yourself. It is about creating yourself." - George Bernard Shaw


MUSIC VIDEO OF THE DAY

Cold - Wasted Years




TRAINING

Cardio - ~3 mile Run.

Stretch 10 min.

Full-Body (45 sec recovery between sets):
1. Wide-Grip Lat-Pulldown 5 x 8RM
2. Incline DB Bench Press 5 x 8-9RM
3. BB Romanian Deadlift 5 x 8
4. Close-Grip BB Bicep Curl 5 x 8RM
5. Hanging Straight-Legs Raises (toes touch bar) 5 x 8

Post-Weights Cardio - Stepper:
10 min @ 11 floors/min

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Aggressive as hell heading to the gym. Not happy in the gym. Kind of flat about now.

Energy: My body feels heavy and sluggish today.

Mental Focus and Clarity: This can never let up now.

Stress: Where do you draw the line between beneficial and detrimental?

Libido: Maybe later . . .

Joints: PAIN in wrists!

Endurance: Ok.

Strength: Added yet a further 5-10 pounds on all exercises from last week (ignoring the pain in my wrists).

Pump: Strong.

Vascularity: Very strong.

Quality of Training: Since running seems to help me re fat loss, decided to run. Running on an indoor track is definitely not as much fun as running outside, and the time passes much slower. However, did it, even with lateral left knee seizing up after eight minutes and stitch in right side towards the end . . . Resistance training was straight PAIN from the beginning. I honestly felt throughout almost the entire session that my wrists were being wrenched from their sockets, and the pain was - PAIN! . . . Only did 10 minutes of Post-Weights Cardio, but from next week, I am going to have to make sure that I do 20 minutes of cardio pre-weights daily and 20-minutes of post-weights cardio at least 3-4 days . . .

Recovery: I'll feel it later no doubt.

Appetite: DCP should get here early next week, which is good, because I need something to SUPPRESS my appetite (if I could have New Year's week back re this, I would!)

Body Composition and Look: This is all going to CHANGE!

Other Effects: Call me a wuss, but I canNOT handle using Eviscerate any more - my skin is just far too sensitive now (I think the hard water in the US has a lot to do with it, since it has been bad since I've been over here). The burn is never-ending and it's still as fresh >12 hours after application as it was when I applied it, and if it so much as gets wet re sweat (training) or in another shower (anything not cold water), it burns MORE. Honestly, I would rather literally crash from the top of the 45-degree bank of a wooden velodrome and slide down to the bottom than endure this 'I'm burning alive' feeling daily. So, I am stopping Eviscerate and just going to wait until the Eviscerate Smolder arrives.

Other Notes: I haven't had IGF-2 for two days now, so I was interested in seeing if Assault would work as well as it has been with the addition of the Rhodiola Rosea. If yesterday is anything to go by, then it is ok - guess we'll see until more IGF-2 arrives how things go.

Competition Notes: I was going to recomp for another two weeks. However, given where I am now and where I want to be for competition, I am going to adjust that and start cutting from NEXT week. At a rate of 0.5% bodyfat loss per week (give or take, but usually it averages out to this, regardless), it will take me ~8 weeks to get as lean as I can - this gives me an additional two weeks to tweak things, and a further week for the competition diet preparation. Since I AM serious about this, and want to win my Pro card at THIS competition, doing this the right way for results is what I HAVE to do - no more screwing around and letting life interfere with things!


FIT TIP OF THE DAY

I keep seeing and having people ask how to train females with weights, thinking that there are separate distinctions between "male" and "female" training. There is NO difference in training a female than training a male - they should be doing the same exercises re resistance training (albeit most will be lifting less than a male would - this is the ONLY difference). As with everything else, the resistance training programme should be tailored to the individual specific for their goals AND needs.

Day 17: Assault addiction to replace my stim habit

QUOTE OF THE DAY

"Do not wait to strike till the iron is hot; but make it hot by striking." - William Butler Yeat


MUSIC VIDEO OF THE DAY

Janus - Eyesore




TRAINING

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprinting/10 sec easy
c. 4 min jogging

Stretch 10 min.

Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 8, 6, 5, 5
2. DB Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Seated BB Military Press 4 x 8, 8, 8, 6
4. DB Hammer Raises 4 x 6, 5, 4, 4
Triset -
5. DB Clean and Press 2 x 12
6. Single-Arm DB Lateral Raises 2 x 12 per side
7. Seated DB Rear Raises 2 x 12

Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr
b. 1 min @ 14.4 km/hr
c. 4 x 30 sec rest / 30 sec @ 16 km/hr
d. 4 x 30 sec rest / 30 sec @ 17.6 km/hr

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: ~5 hours - my body clock is returning to normal

Mood/Aggression: I am a little fatigued today, but my mood is still good.

Energy: Today is my first (and only) day without Assault (my new tub arrives tomorrow) since I have been without stimulants, and I definitely notice the difference - especially during training! I was (and still are) shattered!

Mental Focus and Clarity: Actually, today I want to give my head a break - I've been so busy and on the go the last couple of weeks that I need a day to quiet myself and clean the cupboards.

Joints: Left wrist is still giving me problems - I am considering strapping it for lifting . . . My shoulders, especially my right biceps' tendon is being very painful - the heavy BB Push Presses on Friday aggravated it . . .

Endurance: Good.

Strength: Had to use the same weights as last week, and was struggling a little because of the pain in my bright biceps' tendon.

Pump: Strong and hard - I was quite surprised actually, since it started from my FIRST set of behind-the-neck BB Military Presses and the reps I did were not pump-inducing reps! Pump stayed throughout the session, and made me feel quite 'full'.

Vascularity: Great - lot of high hoses and blue snakes through my deltoids and arms.

Quality of Training: HIIT Cardio was hard - my efforts felt like they passed slowly today. Pace did not slow as much from the first to the last sprints though . . . Resistance training was also hard. I was feeling the weight and it wasn't as good as previous sessions have been. Pushed through, though, even though I cut out two sets of the Triset because my right anterior deltoids and biceps' tendon was excruciatingly painful . . . Post-Weights Cardio was a little less intense than it has been - was feeling the pace today . . .

Recovery: Anterior deltoids still suffering from Friday's resistance session.


FIT TIP OF THE DAY

For those who want fat loss, but who love their food too much (like me!), try adding in some cardio (preferably 2-4 short, high intensity sessions) to create the required caloric deficit, instead of restricting calorie intake.

Review of Muscle Pharm's Assault (Blue Arctic Raspberry flavour)

I wanted to try the Blue Arctic Raspberry Assault flavour, and Drew was great enough to give me some to last a while. I have used Assault on and off (Sean's stash) when I have not had another preworkout available, but never consistently or cumulatively, and this was my first real opportunity to see how it affected me. The conditions under which I used Assault were not typical of me re other supplements and products used with (i.e. no stimulants, not full dosages of the supplements I was using, and using the bare minimum and not even all of my staples), I was VERY pleasantly surprised with my experience, and already have a tub of the Raspberry Lemonade flavour on the way for continued use. The latest addition to my list of STAPLES, Assault is a product I do not want to be without! See why . . .


What is it?



* Allows you to train harder and longer
* Lift more
* Recover faster
* Increase the anabolic environment and response to training
* Increase nutrient delivery to and waste products from working muscles
* Increase oxygen saturation
* Increased blood flow
* Increase energy output
* Improved mental focus without overstimulation or crash

For more information on Assault, review Muscle Pharm :: Hardcore Series :: Assault.


Formula: 11/10. The addition of the Suma Root is what sets Assault apart from other preworkout formulas, and is the reason why Assault works so well for me.

Smell: 9/10. In the tub the Blue Arctic Raspberry Assault smells like bubblegum. When mixed with water, it has a slightly sweeter scent, but still like bubblegum.

Taste: 8/10. The Blue Arctic Raspberry Assault tasted like a Bubble-O-Bill ice-cream (something we have in New Zealand - bubblegum flavoured ice-cream with a bubblegum nose). The taste could also be likened to the flavour of the Mixed Berry Powerade ZERO.

Solubility: 10/10. The The Blue Arctic Raspberry Assault mixed well on shaking, even for only a few seconds, with no residue.

Texture: 10/10. Like flavoured water/Mixed Berry Powerade ZERO.

Energy: 11/10. I am a stimulant junkie and have ti have COPIOUS amounts of caffeine STACKED with several other stimulants/stimulant products to even be functional. However, when I was using Assault, I had actually been without stimulants for a little while and was not using any with it - a very RARE occasion for me. Assault contains little caffeine or stimulants, and if it had been any other preworkout product I would have had to stack it WITH my regular stimulants and INcrease the recommended dosage of that product in order to even see effects re energy, but with Assault ONE SCOOP was enough to give me NOTICEABLE effects re energy - during a time when at any other time, I would be going into serious stimulant withdrawal and be barely alive. The energy from Assault is smooth and focused, and lasted ~12 hours each time - one of the definite highlights of the product.

Mental Focus: 10/10. My focus didn't waver, either in the gym or out of it, and working was definitely easy. As with energy, without stimulants I am non-functional, but I was alert and very productive, with great concentration.

Pumps: 8/10. I got some decent pumps using Assault, even though the bulk of my training re sets/reps was not really optimal for or focused on getting pumps.

Vascularity: 8/10. I actually started seeing veins in my deltoids that I have never seen before when using Assault, which was interesting. Vascularity during training was pretty good, especially through deltoids and arms.

Endurance: 10/10. Definitely had this - my speed endurance just got better and better! The endurance and speed endurance I had using Assault was what I experience when I use Drive, and that's saying something (I will never have to use Drive again)!

Strength: 9/10. I actually adjusted my training programme a week before starting Assault, and was lifting heavier deliberately for most exercises, with strength a focus. I was definitely surprised on a couple of exercises that I was actually able to move a weight I have not used in quite some time, and for pretty much all exercises - except Close-Grip Pull-Ups, which suffered terribly (although there was only a minute rest between sets, and usually I use ~3 minutes for this exercise) - I was able to use weights that I had left off at the end of my last strength-focused training period.

Training Intensity: 10/10. I always train with intensity (aside from the 'off' days, which we all have every now and then, when my body just will not do what I want it to do), and this was no different. However, I was able to even able to keep my intensity high during my post-weights cardio, not something I am often able to do after EVERY resistance session (and usually I will just do this at moderate to high intensity).

Recovery: 9/10. My body only started suffering from training sessions the last few days. Before that, I experienced no DOMS from training, even though I was lifting heavier and doing different things from what I had been doing for the few months prior. And after resistance training, my body most often still felt FRESH, and I was able to make post-weights cardio INTENSE. Sleep was definitely deep and restful. I also want to note that pre, during and now, I have only been using HALF the recommended dosage of IGF-2, dosing only first thing (no pre-bed!) - the only product that has ever really helped me re recovery - and my recovery is as good, if not better than using IGF-2 (recovery being one of the primary reasons why I love IGF-2)!

Nutrient Repartitioner: N/A. I didn't really use Assault for this purpose - in fact, most of the time I was using it, when I ate, I was FORCING the food down because I had NO appetite (which is also rare for me).

Other Effects: 10/10. No Beta-Alanine tingles experienced . . . A lot of sweating during pre-weights cardio (which I don't mind, and could have also been attributed to the fever I was running throughout the first few days of starting Assault) . . . No crash experienced, either physical or mental . . . Assault seems to have a cumulative effect, becoming more noticeable as you use it . . .

Other Comments: I had not used creatine for ~3 weeks before using Assault (another rarity) and my muscle creatine threshold levels had returned to baseline. When using creatine, I dose pre AND post-training, but with Assault it was only pre. Although it takes ~3 weeks at five grams a day for the body's muscle creatine levels to return to reach threshold (meaning I was nowhere close to it), using creatine definitely makes a difference and could have contributed to some of the training effects I experienced.

Overall: 11/10. Assault is the FIRST preworkout product that I have ever used that I used the RECOMMENDED dosage and saw results. It is also the ONLY preworkout product that I have ever used STANDALONE and NOT stacked with multiple stimulant products. The fact that I was FUNCTIONAL on ALL levels withOUT having ANY additional stimulants aside from the minimal caffeine in Assault is the primary reason why Assault fast became my #1 preworkout product of choice and the only one I will use, and my FIRST EQUAL FAVOURITE PRODUCT EVER! For the first time I am NOT using stimulants and I am NOT going into withdrawal, training intensity is awesome and I can breathe well without 'help', my fitness re endurance and speed endurance and strength are on the rise, and my recovery has been awesome using only HALF my regular dosage of IGF-2 - the results speak for themselves! Definitely the inclusion of Suma Root in Assault makes the difference, working synergistically with the Rhodiola Rosea in IGF-2 (I dose these products 60-90 minutes apart), and cumulative effects make for constant progress and improvement on all fronts.

Would I use again? Yes! After using Assault, even for a week, there is nothing else I would choose or want to use pre-training any more - it gives me what I want and need. I can FINALLY stop abusing stimulants and give my body an INdefinite break from them without it being detrimental to my functionality!

Would I recommend? Definitely - I already am! I cannot say enough about Assault!

Day 16: Sacrifices

QUOTE OF THE DAY

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright


MUSIC VIDEO OF THE DAY

Hoobastank - The Rules/Born to Lead




TRAINING

V-Burn Challenge Circuit (no recovery between exercises; 1 minute recovery between rounds):
2 x rounds -
1. Jumping Split Squat x 10
2. Hand Walkout (from toes) x 10
3. Single-Leg Deadlift (with twist and lateral reach) x 10 per side
4. Push-Up (with alternate side rotation) x 10
5. Jumping Jacks x 10
6. Side Lunges (with over head reach) x 10 per side
7. Handstand Push-Up x 10
8. Squat Thrust (jump and reach) x 10

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~5 hours. Perfect.

Mood/Aggression: Great mood

Energy: Even after all the eating yesterday (my last overboard and cheat day for quite some time), I still have energy, bouncing around like an excitable puppy

Mental Focus and Clarity: On top of my game!

Stress: I am learning to better IGNORE some stress, even when it's beating at me Being able to deliberately put stress aside is definitely an important ability/skill to have, especially since I have noticed that even if I have stress, if I'm not stressed about it and thinking about it, results come easier.

Libido: This is something I can also ignore indefinitely if I have to - it's not always ideal, but sometimes it needs to be done

Joints: My wrists have been better today, but I didn't do any weights, and did my push-ups so that I would eliminate pain as much as possible.

Endurance: Fine.

Strength: The V-Burn Challenge Circuit is never about strength, but fitness (and it's something different to do).

Pump: Some.

Vascularity: Normal.

Quality of Training: I only did two rounds of the V-Burn Challenge Circuit today - usually this is a 7-round session. So, taking it a little easy after the last couple of weeks, giving my body a short reprieve before it has to get back into it with no holds barred

Recovery: My adductors and anterior deltoids are still in pain, particularly the latter (those heavy BB Push Presses on Friday were more of an effort than I thought at the time). I should be ok by tomorrow, though (and if I'm not, tough!).

Appetite: The last day of going against my body has been and gone Nutrition is ON track to STAY!

Body Composition and Look: Just to give an example of how much my body can fluctuate because of my nutrition, I gained NINE pounds from what I ate yesterday (does not help that I have had little appetite the last two weeks and not eaten a lot in that time), but it's all food and water, and so will be gone in a few days. Doesn't mean I feel any less uncomfortable from it, though, and my body is definitely going to be glad that this is NOT going to happen on a regular basis anymore!

Other Effects: First day of the H.E.A.T. Stack - so far, haven't really noticed anything out of the ordinary.

Other Notes: Last day with the Blue Arctic Raspberry Assault - I will be using the Raspberry Lemonade flavour from Tuesday when my new tub arrives. Also used the last dose of my current tub of Organic VitaBerry today, waiting on a new tub to come . . .

Competition Notes: First day of competition preparation, so not much to note here, aside from being excited for it


FIT TIP OF THE DAY

Water makes up 50-70% of the human body, with lean tissue containing ~73% water and adipose tissue containing ~20% water. Making up such a huge component of the body, water is essential for survival, playing several key roles in the physiological processes of the body, including but not limited to temperature regulation, waste removal, and metabolism. So make sure that you are getting in at least 4.5 litres (one UK galleon) of water a day to cover your water needs.

Day 13: Balance being a Demon

Quote of the Day

"My will shall shape the future. Whether I fail or succeed shall be no one's doing but my own. I am the force. I can clear any obstacle before me or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny." - Elaine Maxwell

Music Video of the Day

Sevendust - Face to Face

Training

Cardio - Spin Bike:
20 min @ 100-104 rpm

Stretch 10 min.

Full-Body (45 sec recovery between sets):
1. Wide-Grip Lat Pull-Down 5 x 8
2. Incline DB Bench Press 5 x 8-9
3. BB Romanian Deadlift 5 x 8
4. Close-Grip BB Bicep Curls 5 x 8
5. Hanging Straight-Leg Raises (feet to touch bar) 5 x 8

Post-Weights Cardio - Treadmill:
a. 60 sec @ 17.6 km/hr
b. 8 x 30 sec rest / 30 sec @ 16.6 km/hr
c. 1 x 30 sec rest / 30 sec @ 18.4 km/hr

Stretch 10 min.

Comments

Sleep - Time and Quality: Perfect

Mood/Aggression: The world is still right - almost feels like I do when spring comes around (odd).

Energy: Sixth day using the Blue Arctic Raspberry Assault - same results; all good. I just went ahead and got a tub of Raspberry Lemonade - this is going to be a STAPLE for me now (and maybe I can finally KICK this stimulant habit!)

Mental Focus and Clarity: Awesome - got to be alert today; have a long drive ahead of me.

Stress: My mind is pretty light, actually.

Libido: Irrelevant at the moment.

Joints: Left wrist ached a little. Left knee was niggling on the way home from the gym, but nothing major.

Endurance: Great!

Strength: Another session more focused on strength - definitely haven't lost much (although still nowhere near what I was lifting before I came over here, but I'll get back there).

Pump: Yes.

Vascularity: The best it has been in a long time.

Quality of Training: The stepper and all treadmills were taken when I got to the gym, so just sat on the spin bike. Feeling it in my quads a little, but was fine . . . Resistance training was good. The second Velocity session. Abs were screaming by the third set of Hanging Straight-Leg Raises - going to be upping the intensity of this from now on by seeing if I can get my feet as close as possible to the CEILING when I do them! . . . Post-Weights Cardio was intense, but loved it! . . .

Recovery: No DOMS from previous sessions this week. Recovery is great - stretching in the pattern that I have started also seems to help.

Body Composition and Look: Leaning out - I should be close to 9% bodyfat by the end of the week.

Other Notes: I can be a demon in and out of the gym, but I can balance it out - or at least learn to . . . I'll have my Final Review of the 7-keto DHEA topical up on Sunday . . .