"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." - Vince Lombardi
Music Video of the Day
Theory of a Deadman - Sacrifice
Training
HIIT Cardio: a. 4 min jogging b. 24 x 20 sec effort/10 sec easy c. 4 min jogging
Gym - Full-Body (30 sec recovery between sets/supersets): 1. EZ-Bar Bicep Curls 2 x 20 2. Incline Dips 2 x 10 3. Clean and Press 2 x 20 4. Push-Ups (feet and hands on floor) 2 x 10 5. Supinated BB Bent Over Rows 2 x 20 6. Split Squata 2 x 10 Superset A - 7. Deadbugs 2 x 10 8. Bicycle 2 x 20 Superset B - 9. Plank x 1 min 10. Side Plank x 1 min
Post-Weights Cardio 20 min.
Stretch 20 min.
Comments
Sleep - Time and Quality: Normal for me.
Mood/Aggression: Let's not go there!
Energy: Energizer bunny.
Mental Focus and Clarity: Lots of things to do today.
Stress: High.
Endurance: Fine.
Strength: Good.
Pump: From the first set - it actually started during my HIIT run!
Vascularity: Not very strong in the morning, picking up later in the day.
Quality of Training: More HIIT running outside. Nice and cool weather - I don't understand how people here can think 40-50 degrees Farenheit is COLD and be wearing huge jackets and winter gear! Had lots of energy for my efforts, and actually finished the loop a couple of minutes FASTER than I did on either Monday or Wednesday . . . Resistance session was fine. Short and sweet at ~20 minutes . . .
Recovery: My anterior delts were feeling it during resistance training.
Other Notes: Have more NeoVar Recomped again - although I use it for its nutrient repartitioning/insulin mimicking effects, because it contains creatine, I will be using it interchangeably with CreaPure, depending on my nutrition for that day and the one before.
"The only things that stand between a person and what they want in life are the will to try it, and the faith to believe it's possible." - Rich Devos
Music Video of the Day
3 Doors Down - It's Not My Time
Training
HIIT Cardio: a. 4 min jogging b. 8 x 20 sec effort/10 sec easy c. 4 min jogging d. 8 x 20 sec effort/10 sec easy e. 6 min jogging
Gym - Full-Body (30 sec recovery between supersets): Superset A - 1. BB Good Mornings 4 x 8 2. Single-Leg Deadlifts 4 x 10 per leg Superset B - 3. Push-Ups (feet on floor, hands on fists) 4 x 8 4. Supinated BB Bent Over Rows 4 x 6 Superset C - 5. BB Military Press 4 x 8 6. Hammer Raises 4 x 10 Superset D - 7. Alternate Hammer Curls 4 x 12 per side 8. Overhead Rope Tricep Extensions 4 x 12 Superset E - 9. Hanging Straight-Leg Raises 4 x 8 10. Reverse Curls (on floor) 4 x 10
Post-Weights Cardio 20 min.
Stretch 21 min.
Comments
Sleep - Time and Quality: A solid four hours, before waking up, only to go back to sleep for another four hours.
Mood/Aggression: Frustrated.
Energy: Smooth and focused.
Mental Focus and Clarity: Work, training, more work, and study.
Joints: Lateral right knee tight during HIIT Run, as well as left anterior delt niggling.
Endurance: Great.
Strength: It's going to be interesting to see how this improves now that my muscle creatine threshold levels have been at baseline for about a week, and will start to rise again.
Pump: Very strong.
Vascularity: Also very strong.
Quality of Training: Battling the wind (that reminded me a lot of where I grew up, reminiscent of my cycling training) during HIIT Run. Did two sets of efforts today. Shouldn't take too long to get my running fitness back . . . Resistance training was fine. Painful, but fine. I'm definitely preferring the ~40-minute sessions far better than the 2-2.5 hour sessions . . . Post-Weights Cardio has become a part of my Maintenance training, and so I do it, even if I don't want to . . .
Recovery: When I woke up, I was feeling the last couple of days' resistance sessions (lifting heavier than what I have been makes a difference as well).
Other Notes: Finally got my CreaPure and started today. It's been exactly SIX years since I last used powdered creatine - I prefer capsules for convenience. It also makes it exactly a month since I last used creatine - the first time since I started using creatine that I have had a deliberate break from it - and will take ~3 weeks for my muscle creatine threshold to be reached (I'm not going to load) . . . From tomorrow, I am going to change my EndoAmp Max dosing/timing (yes, again), since I am not completely comfortable using a cortisol control product only ONCE daily. I will be using 1.1 gram (i.e. half a scoop) first thing and 1.1 gram immediately post-training, when my cortisol levels are the highest . . . And I've noticed that I feel better when I have my second dose of Shred Matrix pre-bed, so will continue doing this from now on . . .
Eviscerate Smolder Notes: On Monday I started on my second beta test bottle. The Eviscerate Smolder in the second bottle is a little more runny than it was in the first. The second bottle has the same icy feeling blow on the application areas, but there is no smolder or burn with it. Interesting.
PerformaStrip VB-12 Notes: I have been using these for nine days now. I have changed the times of usage up over that time, experimenting with different situations: I have used it immediately pre-cardio, immediately pre-resistance training, at work; one, two, and three hours after having stimulants. The strips have a cherry taste, and leave my tongue red. They provide clean energy. An interesting thing to note is that I find myself getting quite warm, sweating more, and I am hot at work when everyone else is cold.
Mood/Aggression: Very blah, "I can't be bothered" mood today.
Energy: Today is going to be a lazy day!
Mental Focus and Clarity: Next week it's time for all focus to be on STUDY.
Stress: Any stress I have, I am tucking away in a corner.
Immune System: Fine.
Libido: This is the ONLY exercise I'll be getting today!
Joints: Knees still giving me issues.
Recovery: My entire body aches today, so definitely glad for a day OFF.
Body Composition and Look: Not where I want to be yet - but I WILL be!
Other Notes: I definitely need to follow my training as planned, because doing this week backwards re resistance sessions has not been kind to my body. Nutrition has not been good this week, so at least I DID get training in, but it needs to be better and there needs to be no more issues. Think of this week as my 'easing' back into training after my week off - now you see why I do NOT like weeks off and why I refuse to have a complete seven days doing nothing anymore . . . I finish my third bottle of Alpha-T2 today. Also start back using MuscleGels - these are NOT going to leave my supplements staple arsenal from now on! Start CreaPure when it arrives next week - I definitely notice the difference when NOT using creatine! Been dosing EndoAmp Max at only one scoop first thing and will keep it like that And from tomorrow, I will be dosing Triazole at THREE caps daily: first thing, 6-8 hours post-Dose 1, and pre-bed . . .
With 18 years experience in the fitness industry, Rosie is an internationally published Fitness & Training Expert, having trained clients all over the world. A multiple New Zealand National track and road Cycling Champion, she loves pushing her body to its limits to see how far it will go, always walking that very fine line between extreme and progress, both in and out of fitness. A “Purpose Driven Warrior”, Rosie wants to inspire and motivate others, educating and empowering them to make positive changes that improve their quality of life. To contact Rosie, visit: www.rosiesmusclerevolution.com.
"I can do all things through Christ who strengthens me." - Philippians 4:13
"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20
"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown
"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13
"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army
"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike
"The biggest risk in life is to risk nothing at all." - Anonymous
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt
"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets
"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine
"Never, never, never, never give up." - Winston Churchill
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan
"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter
