2012 | Day 248: YOUR TIME

MOTIVATIONAL OF THE DAY

YOUR TIME

Be CAREFUL WHO you spend your TIME WITH. Make sure that those you SURROUND yourself with are going to ENRICH your life, working TOGETHER for a MUTUALLY BENEFICIAL purpose.

Your time is VALUABLE so don’t waste it on those who seek only to use you or drain you dry of your resources and energy. Don’t allow them access into your life to see how much they can take and leave you bleeding.

Once spent, you can NEVER get a second back, so spend it WISELY. Yes, we all make mistakes, but don’t look at them as regrets; instead LEARNING OPPORTUNITIES to make you BETTER as an individual, so that you can BLESS the lives of all those who you touch consciously AND unconsciously.

Your time is valuable, but so is that of everyone ELSE, so ensure that when you spend time with another it is not wasted in frivolous pursuits; instead for something greater than the both of you, that can lead onto higher things that will benefit and inspire OTHERS.

If you find yourself “wasting” time take a moment, a deep breath, and re-evaluate the situation. If you can, extricate yourself from it as soon as possible, and if not, try and turn it around so that your time IS being spent with PURPOSE.

© 2012 Rosie Chee

TRAINING

Monday - am: Arms/Abs + Post-Weights Cardio 20 min; pm: HIIT Run 12 min + Shoulders/Hamstrings

Tuesday - am: Full-Body + Post-Weights Cardio 20 min

Wednesday - am: HIIT 10 min + Shoulders/Arms/Abs + Post-Weights Cardio 20 min

Thursday - am: Cardio 20 min; pm: Run 3 miles

Friday - am: HIIT 10 min + Shoulders/Arms/Abs + Post-Weights Cardio 20 min; pm: Run 3 miles

Saturday - Run 3 miles

Sunday - Day OFF

OTHER NOTES

Sleep: Was a little better this week. Back to getting up at 0430 for the most part.

Energy: This has been up and down all week. Been crashing daily around 1200-1400, so a little earlier than in weeks past.

Joints: Little issues with shoulders, but nothing that can't be ignored.

Body Composition: 8.3% bodyfat - back to being "comfortable" in my own skin, but still wanting to be leaner for myself.

Training: Still under Maintenance - highly stressful week and it was a little on and off/as I could do it, but I made sure to get what was important done. Next week is another week that is going to be interesting to make "fit", but I will do it - aiming to make it slightly ABOVE MAintenance.

Nutrition: Was not the best last week, but still managed to lose 0.1% bodyfat a day, and withOUT even being at Maintenance training, which I was relieved at, but also not going to chance again re training. Dieting does NOT work for me - as shown re effective fat loss this week with only TWO days of "good" eating (at the START of the week too).

Supplements: Last day of UR Spray and Erase today.

Other Notes: Another photoshoot this weekend - for the swimsuit issue of World Physique Magazine, so going to be nice being on the beach again.

2012 | Day 197: Badabing-Badaboom!

MOTIVATIONAL OF THE DAY

Born Into This World...

I was NOT made to follow. I was made to LEAD. I was born to STAND OUT. I was designed with a PURPOSE. I was created for a MISSION. I am who I am, not because of circumstance, but because I am ME, defying logic and reasoning, something INSIDE me above circumstance, roaring my UNIQUENESS to the world, so that in the end it can’t help but KNOW who I am. It is my DESTINY to be GREAT and I will take hold of it and run with it until I can run no more!

Quote for Reflection:

TRAINING

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

Stretch 26 min

OTHER NOTES

Sleep: ~2 hours - once I finally drifted off had some crazy dreams [that would make a great kid's book or insane movie)!

Energy: First day with energy in weeks (and on only ~2 hours of sleep)!

Joints: Shoulders hurting like hell - especially rear left right in under and on top of my shoulder blade!

Quality of Training: HIIT outside - nice to pound the pavement again. Nice to have energy again! Sprints were great, passing quickly. Built up a sweat real fast. Only issue was right lower leg from ~15 minutes, when I could feel shooting pains through it.

Supplements: Erase, Alpha-T2, and Shred Matrix back today - HELLO ENERGY!

Other Notes: I have been in the US three years TODAY. It is also the first-year anniversary of my having become part of Team World Physique. AND great to be starting my Masters today AND have my energy back!

2012 | Day 190: Got to do this for ME

MOTIVATIONAL OF THE DAY

Your Own Hero

A hero can be defined by many things. The world has many heroes - they are not always the people in the limelight, those winning the accolades for great deeds, nor the famous and notorious; but more often than not they are the ones you never see or hear of, the unsung greats who do it for nothing more than simply because they can and want to help another in their time of need or trouble.

As Christo Parkeeves said, “A hero is an ordinary individual who finds strength to persevere and endure in spite of overwhelming obstacles.” The Flowers of War trailer states that, “In extraordinary times ordinary people become heroes.”

Sometimes life leaves us with no other option but to step up to the plate and be the hero that is needed, to stand up for ourselves, to right the wrongs, to see that our justice is done, to be our OWN hero.

Are you waiting for someone ELSE to “save” you? Or are you prepared to dig deep within you for the strength, the determination, the perseverance, and passion to rise up and do what you know is RIGHT? Are YOU willing to step up to the challenge, into the shoes that you’ve perhaps thought yourself unworthy of wearing?

Because let me tell you right now, you ARE worthy. If you have something in the recesses of your soul that cries every time you see an injustice, when you are on your knees and have nothing left, when you are backed into a corner and see no way out, and that something comes strongly to the fore, then you ARE worthy. You have something inside you that will not close its eyes to what is going on and you HAVE to ACT to make it better. THAT is the heart of a hero.

Look WITHIN. Don’t rely on others - rely on YOURSELF to do what needs to be done, to pull yourself out of the black hole you might find yourself in, inch by bleeding inch, step by painful step. Allow the journey to teach you, mould you into something BETTER than what you are. Find strength you never knew you had, courage you have never used, and fight back with everything you’ve got, because this is YOUR life, YOUR war, YOUR battle, YOUR fight.

Quote for Reflection:

TRAINING

Session 1

Run 2 miles

Session 2

Skip x 300 revolutions

Weights (30 sec recovery between quadsets):
QuadSet A -
1. Stiff-Legged DB Deadlifts (on box, reaching DB down 6 inches) 3 x 10
2. Single-Arm DB Bent Over Rows 3 x 8 per arm
3. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Alternate Single-Arm DB Raises 3 x 10 per side
6. Plate Hammer Raises 3 x 8
7. Reverse Flyes 3 x 10
8. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 100-103 rpm

Stretch 20 min

OTHER NOTES

Sleep: Another "late" awakening, but up in town to get a quick run in before heading to the gym to train a client, finishing up my own training afterwards.

Energy: A little better than it has been.

Joints: My left hip has also been bothering me the last few days - since I lay on my left side on the couch - especially when I am skipping and running. Left wrist was strapped up again during training and afterwards.

Quality of Training: Run was not the best - the same time for a mile less than I would normally do, my body just one huge ache and NOT wanting to move, feeling it in my lower legs...Resistance training took me some time to get into, nauseous from the start, but pushing through. Was supposed to be my Full-Body day, but after quadset B the nausea was so bad that I stopped the weights and went to the recline bike, getting that done and out of the way. Planned on finishing up the other half of mu weights in the evening, but come evening, just decided to do it on Friday instead...

Supplements: I run out of Erase on Sunday.

Other Notes: Went back through my Training Journal [as I was stretching]. I have not had a week off training since I started back 10 January - which is good, but not good at the same time. HALF of those weeks I was doing 2-a-day training - whether my second session was cardio, weights, or a mix of both. The last time I had an "easy" week was 12 weeks ago - the week before my photoshoots in Florida, with only five days of training (instead of six), still doing weights on three of those days. So yes, my body may be telling me that it needs a break - if only doing 5-6 days of training, with 2-3 days of weights - I canNOT afford to have any LESS time "off" re my body, but at the same time I can't just expect it to keep going and going, because it is suffering badly right now and I have to at least LISTEN to it. I also need to UNDO the damage I have done over the last 6.5 weeks and turn this elephant back into a gazelle again [for my well-being as well as for upcoming photoshoots] - that's going to require INTENSITY and TIME, back to 2-a-day training the way I was through March and April. My body NEEDS to HANDLE - I will MAKE it. Lord, please give me Strength!

Review of PES Erase Pro

Two bottles of Erase Pro used (6 February to 30 May 2012)...

What is it?



* [Test-Estro-Cort]
* High Affinity AI
* Hard | Dry | Lean

For more information on the product, please review PES :: ERASE PRO

Estrogen Levels: N/A. Although I would have liked to see the changes in my Estrogen levels from pre to post-Erase Pro, I did not have bloods done. I would like to note that during the time I have used Erase Pro, I have had regular monthly menstruation - and yes, it IS UNusual for a female to do so when leaner, but just another example of how different my body is, given that I do not generally bleed if I am above 12% bodyfat (which I have not been for a long time now).

Testosterone Levels: N/A. Although I would have liked to see the changes in my Testosterone levels from pre to post-Erase Pro, I did not have bloods done.

Cortisol Levels: N/A. Although I would have liked to see the changes in my Cortisol levels from pre to post-Erase Pro, I did not have bloods done. That said, stress is an accepted "fact" in my life (in everyone's life) and mine are pretty much perpetually HIGHER than high. Add to that, the time over which I used Erase Pro has been the most stressful and disruptive months of my life [to date] and you have a recipe for complete disaster - however, despite everything, and yes, there WERE times when I noticed changes in my midsection, I DID maintain under 9.2% bodyfat the entire time, which says something (especially given some of the months re nutrition and training).

Muscle Hardness: Actually, my muscle hardness was pretty good. Definitely becoming more and more noticeable during training, with definition a lot stronger the last few months than it ever has been.

Water Retention/Dryness: This has been up and down, with a high dependence upon my nutrition - which has not always been the best over the last few months (for the first time since I started using the Lean Gains' 16-hour fast/8-hour feeding window in May 2011, I diverted from it and went back to eating ALL the time for several weeks in March/April, before getting back on track), and water intake - there have been surprisingly a lot of days when I have struggled to get my [UK] galleon of water in (not drinking enough definitely affects how I feel, especially when I have extra-high carbohydrates).

Body Composition: Fluctuating between 7.8-9.2% bodyfat over the course of my usage of Erase Pro, currently at 8% bodyfat. Recomping, with periods when aiming at leaning down more than simply "maintaining" or letting my body "be". Starting Erase Pro, I was a month back into training after extended time out from multiple injuries at the end of 2011, during which I had lose the muscle mass that I had worked so hard to rebuild in my delts and arms - said muscle mass which I have managed to build back up (for the THIRD time), to BETTER than what it was pre-time-out, which I am pleased with. That said, I have been using my "staples" for the better part of my time with Erase Pro, as well as tried a couple of "new" products in there as well, all of which have had a contributing factor in my body composition changes (along with nutrition, training, and recovery - since those have also differed from my "norm" over the last few months).

Overall: I enjoyed my usage of Erase Pro, and although it helped contribute to rebuilding my [upper] body back up, I actually prefer the ORIGINAL Erase than Erase Pro. Erase Pro is a good product, but I experienced more "drying" and less water retention when using JUST the original (hence why I stopped using Erase Pro the week prior to my photoshoots in April and the two weeks prior to my photoshoot in May).

Would I use again? Likely.

Would I recommend? Yes, although depending on the individual's goal, I might recommend the original over Erase Pro, or possibly stacking them.

2012 | Day 148: ALIVE and BLESSED!

MOTIVATIONAL OF THE DAY

Take a Chance!

Quote for Reflection: “♥ RESULTS and EXCUSES are "MUTUALLY EXCLUSIVE"...YOU DECIDE ♥ Which ONE are you going to CHOOSE? Well, that depends on whether you like to “WIN” or to “LOSE”! When it comes to ACHIEVEMENT, or lack thereof, are you going to come up with an EXPLANATION or be the next great SENSATION? ♥ You can EITHER come up with a “SONG AND DANCE” OR you can decide once-and-for-all to TAKE A CHANCE! Step out of your “COVER-UP” and put on your “makeup”...tear up your "COVER STORY'S" page and take “center stage!” ♥ Do not come up with a “MAKESHIFT reason” as to why you are going to “sit out” this SEASON, but “MAKE the SHIFT” to “suit up” in FULL GEAR while you are HERE!! While a “DEFENSE” can win a GAME, if you create one for the “game” of LIFE, you are the only one to BLAME! There is absolutely no “JIVE” as to why you do not STRIVE to make the very most of being ALIVE! ♥ Remember, there is absolutely no COMPATIBILITY between "ALIBI" and "ABILITY", nor are there any "GROUNDS" as to why your GOALS do not “GROW in leaps and BOUNDS”! ♥ You have EVERY good "REASON" as to WHY you should TRY to REACH FOR every STAR in the “SKY"...there is just no RATIONALIZATION for STAGNATION ♥ If you want to be SUCCESSFUL at your life "CALLING", you must first quit your "STALLING"!...ACCOMPLISHMENT cannot CO-EXIST with "COP-OUTS"♥” - Lauren Christine Frahn

TRAINING

HIIT Skip:
a. 4 min skipping
b. 8 x 20 sec effort/10 sec easy
c. 4 min skipping

Abs (1 min recovery between quadsets):
QuadSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 15, 12, 12
2. Ab Rollout 3 x 15
3. Inverted Knee Curls (on pull-up bar) 3 x 5, 3, 1
4. Pikes (on floor) 3 x 15

Stretch 20 min

OTHER NOTES

Sleep: I actually started getting pretty tired last night and went to bed just before 2330. Slept heavy last night, exhausted, waking to take a call at 0607, but going straight back to bed afterwards, not waking until close to 0930, giving me 8-9 hours of sleep, which is a lot for me, but must have been needed. Woke feeling every minute of yesterday's photoshoot in my back and legs, LOL

Mood: I feel like I'm floating! So happy and light and I can't stop smiling

Energy: My body feels like a bomb hit it, but there's energy there.

Quality of Training: Yesterday was the equivalent of a training session all in itself, so didn't do a lot today, making training "lighter" to give my body a chance to recover before it gets hammered again tomorrow. Only HIIT needed to be done today anyways, so did that, albeit short, and skipping, not sprinting, finishing off with a little bit for abs. Inverted Knee Curls are something I have never done before (which you can tell) and boy were they a killer - struggled with them, my arms feeling them more than anything - but definitely something I'm going to start including in my training.

Body Composition: 8% bodyfat - so -0.8% bodyfat over the last week (I was actually 8.8% last time I noted this, not 8.3% - did not realize I had not input the right calculation in my spreadsheet for that column until recently), which is pretty decent, especially for having only "dieted" the last three days before my photoshoot. Not the 7.8% bodyfat (or less) I was aiming for re my photoshoot, with girths also a little bigger than I wanted - I definitely have more muscle mass than the last time I was 8% bodyfat, looking better overall, and although a little surprising to myself, I am completely ok with it, especially given the circumstances of the last few days.

Supplements: I finished the last of my Erase on Monday and had the last dose of my Erase Pro this morning.

Other Notes: I am so very Blessed...Yesterday was like a dream, and in Dom's first dress (a couple of images already up on my Facebook timeline), I truly DID feel like a fairy-tale princess. MAGIC is the only word that even comes close to describing what yesterday was, and even that is INadequate. I could not have asked for a better birthday, and it is a day I will forever remember and hold dear...I have changed more in the last few months than I ever have, growing and learning to finally accept myself, embracing fully everything that I am, knowing that I am becoming the woman God intended me to be. It's taken a long time - 28 years to be precise, but I am THERE, and I am grateful for it. I am thankful for YOU, who really "started" me coming to this place. I am thankful to the wonderful friends I have made along the way and the amazing people in my life right now. I am letting go of the things that I have let hold me back for so long, and as I release things (and people) from my life, God is "replacing" them with precious gifts that truly overwhelm me. Life is Beautiful and I can SEE the Beauty. I can let myself relax and ENJOY it, taking pleasure in my life as it continues to unfold. My soul is SMILING

2012 | Day 8: It's time to rise up...get back up...show them all you won't be beaten...

MOTIVATIONAL QUOTE OF THE DAY

"My will to succeed is so real, I see it and think about it 24/7." - Carl OX Joseph

For the complete Motivational, review Will to Succeed | WPM Women.

TRAINING

Fifth consecutive week of NO training. ARGH!!!! I am definitely noticing it re body ability to breathe, energy levels, and body composition.

But...GOOD news!!!! The swelling in my knees has 99% gone and although it's still very painful, I have gradually been working on increasing my range of motion re shoulder flexion and abduction (still little extension due to EXTREME pain), so I will start back training TOMORROW!!! Although my resistance sessions are likely to be a little shorter than usual for a week or so, I am going to follow a similar training split to that I was using prior to injuries (exercises selected that won't aggravate right shoulder, within range of motion that I have - but pushing and working on improving it as well), since it proved to be the best for my body re what I want and need to do.

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

OTHER NOTES

Body Composition

Continued increase in body composition this week, up to 9.2% bodyfat - I definitely notice the change re look and feel of my body and definitely do NOT like it. In fact, I noticed the definite difference in look and feel as soon as I went over 8.3% bodyfat, the latter the body composition that I definitely want to stay UNDER ALWAYS! 

Supplements

Currently I am only using Erase (honestly, if it wasn't for this, with the way I have been eating everything in sight, despite not training, I believe my body composition would have increased more than it did), MuscleGels (here and there, preferring to use BCAAs and save these until I am training again), RecoverPRO (one of the reasons I believe I have not lost any muscle mass with all this time off training) and Vitamin C (at six grams a day since my injuries). I have not used Assault since my last training session, so my muscle creatine levels have returned to baseline, but I will notice as they rise again when I start back on it tomorrow. Alpha-T2 and Shred Matrix are well overdue to be used again as well - I miss them both terribly and can't wait for some more. You'll recall that I had just started using Battlefuel on the Monday my injuries presented, so I only had a single dose of it before stopping to save it for when I was able to train again - I will likely add this in during my second week back.

Website Changes

I've made a few changes to my website over my time off training. One of them is the addition of a page with links to all editions of my monthly online newsletter, RCS Newsletter - don't forget to check out the latest and learn how to flatten up your midsection: January 2012 | The SWIMSUIT Edition. Plus, since I am now the "Inspiration/Motivation" columnist for World Physique Magazine and WPM Women (and WPM Comps when it is released), I have added a "Published in Print (from 2011) Article" blog - I will be adding to this as issues of these magazines (and any of my articles that are published in print elsewhere) are out.

Writing Requests

I would also like to take this time to ask what YOU would like to see me write about, whether it is for the RCS Newsletter or for articles, so please email me your requests and I will review them all.

My Anthem for 2012



The words of this song (ignore the visuals and just LISTEN) could not be truer of how I approach life! I love it!

God Bless and may you all have an Awesome week!

Day 331: Almost There . . .

MOTIVATIONAL QUOTE OF THE DAY

TRAINING

Still sick - seem to be getting worse and then better and then worse again - possibly all the changes in temperature (and weather) that I have been going through . . . Regardless, my body was only allowed a couple of "easier" days before being hammered into the ground again!

Training completed this week:

Monday

Session 1

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

Session 2

Shoulders/Hamstrings (30 sec recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12, 8, 6, 6
2. BB Military Press 4 x 8, 8, 8, 6
3. Single-Arm DB Lateral Raises 4 x 10 per side
4. DB Lateral Raises 2 x 15
5. Plate Hammer Raises 2 x 10
6. Rear Delt Flyes 2 x 15
7. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 111-115 rpm

Back to sleep being broken, waking on almost every hour. Still got up at 0500 though, for my HIIT Run, accomplishing a lot before even heading into work. Did my resistance training AFTER work - was quite shattered and feeling weak, although I DID do better than this session last week recovery time between sets was only half as long as last week (I really DO need a minute's recovery between sets on Shoulders' day).

Tuesday

Session 1

Run 20 min

Session 2

Run 20 min

It WAS supposed to be Arms/Abs day today, but I spent the better half of the morning being sick, so decided to be smart and leave it for Wednesday. However, to ensure that I wasn’t being TOO easy on myself, I went for another run in the evening pre-bed.

Wednesday

Recline Bike 10 min @ 113-116 rpm

Arms/Abs (30 sec recovery between alternate supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 10, 8, 8
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB Hammer Bicep Curls 4 x 12 per side
8. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 20

Post-Weights Cardio:
Recline Bike 20 min @ 111-114 rpm

I WAS going to go for another run in the evening, but didn’t end up doing it - had my “Thanksgiving” meal on Wednesday night instead, and felt so heavy post-meal that running was simply out of the question afterwards. I actually passed out not too long after finishing eating - which I was not too happy with, since I ended up missing my pre-bed supplement doses.

Thursday

Session 1

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

Session 2

Run 20 min

Gym was closed today, so just did two running sessions, the first hard and intense. Felt like I was going to be sick during HIIT and almost had to stop - ALMOST!

Friday

Session 1

Run 20 min

Session 2

Recline Bike 10 min @ 111-114 rpm

Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Rope Crunches 4 x 10
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8, 8, 6, 6
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 8
SuperSet C -
5. Alternate DB Hammer Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 10
8. Rear Delt Flyes 4 x 10
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 10
10. Supinated Lat Pull-Down 4 x 6
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 6

Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm

Really feeling the PAIN during my resistance session - body felt exhausted, sore, and weak, and I was close to tears at one stage, forcing myself to grit my teeth and push through, even though I just wanted to throw the weights across the room and stomp out of the facility! But, forced myself to complete post-weights cardio, and THEN I was done!

Saturday

Session 1

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

Session 2

Recline Bike 20 min @ 110-114 rpm

Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises 3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. Rope Tricep Push-Down 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20

Post-Weights Cardio:
Recline Bike 20 min @ 102-106 rpm

Session 3

Run 20 min

Decided to do 20 minutes on the Recline Bike to start off today. Felt hammered again when resistance training, but just gritting through it, dropping my weights down for some (my body is DEFINITELY read for a break after shooting with Walt next week!) Post-Weights Cardio was the SLOWEST it has been in a long time - I WAS going to do 40 minutes, but decided that 20 was enough! Running - whether morning or night - from now on will require compulsory beanie and gloves; I didn’t wear either during my night run, and I literally felt my ears “pop”, which wasn’t the nicest of feelings.

Sunday

Session 1

Run 20 min

Session 2

Recline Bike 10 min @ 109-114 rpm
Shoulders/Arms/Abs (no recovery between sets):
1. Rear Delt Flyes 1 x 40
2. Plank 1 min
3. DB Hammer Raises 1 x 40
4. Plank 1 min
5. Alternate DB Hammer Bicep Curls 1 x 40 per side
6. Plank 1 min
7. Incline Dips 1 x 40
8. Plank 1 min
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40
10. Plank 1 min
11. Bicycle 1 x 40 per side
12. Plank 1 min

Post-Weights Cardio:
Recline Bike 10 min @ 110-112 rpm

I was only going to do a run this morning, but since Monday to Friday were pretty bad as far as nutrition (even worse than usual for me!), I decided to chuck in another resistance session today, just to make sure my body has been well worked over this week (and well worked over it HAS been!) My face was almost white, my lips purple, and my body shattered as I worked through weights today - and all in trackies, a hoodie, and a beanie! I didn’t go as long re post-weights cardio, because I don’t want my body to be so shattered that it is detrimental to any progress.

Training was good this week - a few modifications here and there to allow for Thanksgiving and the gym not being open, but overall ok. Strength was faltering, especially noticeable in the latter half of the week, and this has been going on for a few weeks now, so I know it’s time to at least give my body a week off RESISTANCE training - coming next week.

OTHER NOTES

Body Composition is back up to 8.3% bodyfat - not surprised, given Monday to Friday re nutrition, - AND the fact that of all things, my body would hate on me and decide to bleed this week; of all the irony! VERY disappointed in myself, especially since next Tuesday is HUGE for me and I want - no, I HAVE - to be the leanest I have EVER been! I have just over a day now to turn this around (I just hope the additional training yesterday and today will make the difference)!

On Saturday, I started having TWO caps of Erase pre-bed (Monday to Friday, pretty much was only four caps daily, since I kept passing out later on before my planned pre-bed dose), making it six caps a day re Erase until now, and I am going to continue on with this for a couple of weeks at least. I will finish my bottles of Alpha-T2 and Shred Matrix next Wednesday, so will get some more next week.

Aside from all that, not a lot to report - I’m just making sure that I am making the BEST decisions possible from here on out, kicking myself into condition! God Bless and Take Care this Coming Week!