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 131: I Cannot be False to My Heart

MOTIVATIONAL OF THE DAY

Stay TRUE to YOU

Stay TRUE to yourself and all that you are. Hold tight to your dreams and goals, never letting anyone deter you from the possibility of them coming to life. Stay firm in your beliefs and convictions, steadfast in what you stand for. Never let the words of anyone who does not believe in you affect the decisions you make and the actions you take. Hold your character in the highest regard, for it is the true measure of your worth. Stay strong and keep your heart for the one who will value it, and see it as the most precious thing in the world. Never compromise yourself for fleeting moments of pleasure or the easy way out, knowing that staying true to yourself and working hard for what you want is the only real way to satisfaction of purpose. Go after what you want with all the passion that you have, pouring yourself into everything that makes you happy and gives you a smile. Laugh at the world and life, whether you agree with it or not, preparing to accept the good with the bad, the ugly with the beauty, the lies with the truth, because that is the nature of man. Never let anyone tell you what to do and who to be, for they are not you and can never be, your life your own and no one else’s. Take ownership of your life and stay TRUE to YOU – all that you are, can, and will be.

Quote for Reflection:

TRAINING

Skip x 1,500 revolutions

Full-Body (30 sec rest between quadsets):
QuadSet A -
1. Rope Crunches 3 x 20
2. Reverse Curls (on floor) 3 x 10
3. Swissball Crunches (270 degrees to 180 degrees) 3 x20
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 20
7. DB Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rear Flyes 3 x 10
10. Alternate Single-Arm Plate Lateral Raises 3 x 20
11. Plate Hammer Raises (each hand with individual plate) 3 x 10
12. Skip 3 x 100 revolutions
QuadSet D -
13. Neutral-Grip Seated Rows (each hand with individual handle) 3 x 10
14. Push-Ups (feet on bench, hands on fists) 3 x 10
15. Stiff-Legged BB Deadlifts (on bench, BB reach down six inches) 3 x 10
16. Skip 3 x 100 revolutions

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

Stretch 39 min

OTHER NOTES

Sleep: Broken, waking often, having a lot of trouble falling back asleep.

Energy: Feel completely shattered and have since a quarter of the way through training.

Quality of Training: Despite not really "feeling it" today, I soldiered through, glad to be done.

Supplements: For some reason Erase PRO does NOT have the non-water-retentive effects of Erase (I made this observation prior to my time in Florida, but since being back, this week has confirmed it), and even though I am still using three caps of Erase a day, I AM holding onto water, so, like I did in the week prior to Florida's shoots, I am going to stop using Erase PRO and use two caps of Erase (as I used to instead), finishing up my last fives doses of Erase the last five days in May.

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.

2012 | Day 97: Driven by My Demons to Just Do It!

MOTIVATIONAL QUOTE OF THE DAY

"But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

For the complete Motivational, review Isaiah 53:5 | WPM Women.

TRAINING

Skip x 300 revolutions

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 10, 10, 8, 8, 6, 6 per side
2. Push-Ups (feet on floor, hands on fists) 6 x 10, 10, 8, 8, 8, 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 6 x 12
8. Cable CrossOvers 6 x 12
9. Skip 6 x 100 revolutions

Post-Weights Cardio:
Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

Stretch 20 min

Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...

OTHER NOTES

Body Composition

8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

Supplements

It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

Supplementary Notes

Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

2012 | Day 71: We were the flame that wouldn't die inside...Now we are alive...

MOTIVATIONAL QUOTE OF THE DAY

"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

For the complete Motivational, review You call it "Obsession"...I call it "Normal"!!! | WPM Women.

TRAINING

Despite being "backwards" and a few session adjustments re days this week, training WAS done AND done to the same level re Maintenance as last week - additional by my three brief evening cardio sessions. So, definitely pleased with how it went, and even though strength is by no means anywhere near where it was last November (which was nowhere near where it was earlier in 2011), my endurance and overall fitness are as high as ever.

Training completed this week:

Monday

Session 1

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

Full-Body (30 sec recovery between trisets):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Push-Ups (feet on floor, hands on fists) 3 x 10
3. DB Bent Over Rows 3 x 10
TriSet B -
4. DB Lateral Raises 3 x 10
5. DB Hammer Raises 3 x 10
6. Bent Over DB Rear Raises 3 x 10
TriSet C -
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. DB Hammer Curls 3 x 10
9. DB Bicep Curls 3 x 21s
TriSet D -
10. Pikes (on floor) 3 x 10
11. Reverse Curls (on floor) 3 x 15
12. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15

Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm

Stretch 32 min

Session 2

Run 5 miles @ 5 min/mile pace

Stretch 5 min

Since for the first couple of days this week I have to use the hotel Fitness Room for training, I had already determined Sunday night that this week I would do my training sessions from last week BACKWARDS re order, starting with Full-Body, etc., since I really DO need the gym for Shoulders and Arms' work...Anyways, after only an hour's sleep I woke, surprisingly bright eyes and ready for training...My sprints surprised me this morning, my speed endurance starting to come into play, and before I knew it, I had almost done a minute on my first one. Slowed back a bit for a few seconds though and went again, deciding to just do several longer sprints before heading into my shorter ones. Finished still surprisingly fresh, mid to lower back ok...Just up to my room to grab my training diary and a drink bottle and it was down for the weights. Since I was going to do my training sessions backwards, figured why not switch things up even more and do the session I did last week backwards as well. So, started with Stiff-Legged DB Deadlifts, feeling my lower back by the third set. Trisetted with Push-Ups and Single-Arm DB Bent Over Rows, I was already feeling my heart pounding by the end of the third triset. Onto shoulders, and heavier weights than last week, but no less burn and fatigue starting in my shoulders. Rotator cuff and biceps' tendons were sighing a little as I headed into arms. Loving the pain of the pump by the time I got to DB 21s, although it was QUITE painful on the last couple of sets. Vascularity pretty awesome during these, which I didn't mind. Pikes were surprisingly easier than last week, although by no means any faster done, making sure they were as SLOW and as CONTROLLED as possible, my hips and lower back clicking and popping on every rep. Feeling the weight of the dumbbell during Weighted Crunches pushing down "into" my right shoulder...Lay on the floor for a few seconds to catch my breath at the end, before climbing to my feet and moving slowly over to the Recline Bike for 20 minutes to "complete" the session...Without even realizing it, passed out for a couple of hours from ~1230, waking to a call. I must be pushing myself harder than I think - or just not getting enough sleep (most likely) at "night"...I wasn't going to, but after an interesting evening, I went out for a run, no set distance in mind, albeit considering either three or seven miles, just running. I turned at some point and headed back, but when I got to the hotel I KEPT on going up the highway, all the way up to the gym. Stopped and stretched for a moment, before catching a ride back (since the guys were done at the gym)...

Tuesday

Recline Bike 10 min @ 110-112 rpm

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 12, 10, 10, 10 per side
2. Push-Ups (feet on floor, hands on DB) 4 x 12, 10, 10, 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over DB Rows 4 x 12, 10, 10, 8
5. Push-Ups (feet on floor, hands on fists) 4 x 12, 12, 10, 10
6. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm

Stretch 30 min

2.5 hours sleep only before my body woke up...Down to the hotel Fitness Room I went...Recline Bike was ok starting out. Barely broke a sweat, nor did I feel warm...Until the weights. Started off on the weight I FINISHED with last week re Single-Arm DB Bent Over Rows. It was ok as well, managing better than I thought I would, struggling only on the last set really, with my left side, gritting the last couple of reps out. Actually did my first set of push-ups alternating on the medicine ball, but was nearly falling on my face, my arms weak, so changed to using dumbbells for the last three sets. By now I was warm, that hot "fever" feeling flushing through my face and body. Skipping to finish off each triset was fine, even though I felt like I was going to be sick from the first lot of this I did. Was tempted to just stick to doing eight sets of Single-Arm DB Bent Over Rows, but just shrugged and did as if I would a barbell bent over row, supinated, making sure I kept my elbows as close to my body as possible, taking them as far back as I could. Seeing the vascularity through my delts, biceps, and forearms strong during this - vascularity had been pretty strong since starting though, loving the way the veins popped and rippled. Push-Up were done on fists on the floor, slowly down, to feel the burn, and I could feel the tendons in both shoulders "popping" over each other during every set. More skipping to make up each triset, and I was done...Not "complete" until I had done 20 minutes on the Recline Bike though - pace slowing from what it was pre-weights...Relieved to get back to my room and stretch, exhausted (actually, after a shower and breakfast, went back to bed, where I drifted in and out for ~2.5 hours)...Considered doing 20 minutes on the Recline Bike in the evening, but after feeling shattered all day, decided to just wait until my 7-mile run Wednesday evening and went for a brisk walk for ~30 minutes instead...

Wednesday

Session 1

HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging

Stretch 26 min

Session 2

Run 7 miles @ 4.7 min/mile pace

Was shattered last night - was shattered ALL DAY yesterday, actually (not sure why) - and went to bed early, falling asleep before 2200, which is pretty early for me these days (considering, even on a "good" night, I still won't fall asleep until well after 0000 or 0100). Anyways, slept right THROUGH my 0330 alarm (surprising that my body didn't wake up at that time) and didn't wake until my 0430 one - I must have needed the sleep!.....I was ok when it came to go for my HIIT Run though, although my body feeling like even 20 seconds was quite long enough today. Endurance is still there, and just did 24 sprints of 20 seconds today; nothing longer.....Fell asleep for nearly two hours at ~1130...Waited until evening before I went for my 7-mile run. It was raining slightly when I headed out, but I was determined not to let that stop me, instead using it as motivation to get it over with as quickly as possible (especially since for the last half hour prior to leaving, I had had a sharp pain just under my breastbone). So, ran in the rain, soaked through by the time I reached the half-way mark. But, a smile on my face, I kept on, actually ENJOYING it (the only thing I was not fussed on was the mozzies - they love my blood and always get at me) - it was refreshing. Heart rate got up to 207 beats per minute, which is no surprise (it always gets - and STAYS - up close to my maximum whenever I run, whether it is only jogging or sprinting, shorter or longer distance covered. Finished with an average of 4.7 minutes per mile, which I'll take...

Thursday

Recline Bike 20 min @ 110-112 rpm

Stretch 20 min

A long and complicated night last night meant that this morning was spent doing other things instead of training. Mentally and physically drained, I decided not to do any weights today and just stick to a session of cardio, moving everything down another day, adding in a run tomorrow evening, so that I can still have Sunday as my Day OFF (since, technically, today is "Saturday" re training and that has am AND pm cardio sessions, and I will only have done one)...Recline Bike was fine. Got quite warm very quickly, but was ok, spinning along...

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12
5. V-Bar Tricep Push-Down 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min

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

Stretch 35 min

Session 2

Recline Bike 20 min @ 110-112 rpm

Went to bed early (2100) last night, but for the life of me could NOT get to sleep, still awake at 0038 (the last time I checked my watch). Regardless, whatever time I drifted off, my body woke just before 0330, and I was ready to start the day...HIIT Run was pretty awesome (think the "easy" day of just cardio yesterday gave my body some needed recovery time), and my sprints were explosive (the fact that it was pretty frigid and windy out probably played a role too, LOL)...After that, it was time to head to the gym, a brisk walk this morning. Straight into the weights. Left wrist was suffering with the Close-Grip BB Bicep Curls, and only gradually got worse as resistance training continued, but I stifled the pain and soldiered on. Dips were fine, nice and slow, to "match" reps done with the former; skipping to "complete" each triset a great addition. Started getting a little light-headed (been happening a LOT lately, and not JUST during training!) during TriSet B, having to stop and catch my breath moving between exercises. Vascularity was excellent during Incline DB Hammer Bicep Curls, definition strong during V-Bar Tricep Push-Downs. I was shaking the last couple of sets of the latter and actually stumbled on the last couple of sets of skipping almost losing balance. Starting to get a double-head in my biceps, to match the "double" branches of veins in them, which I'm liking (yes, I like muscle and I like the vascularity - so sue me). The DB Zottoman Curls only brought the vascularity and definition out more, and during the DB French Press I noticed that my triceps have built up a little more from what they were. I actually did my skipping for TriSet C in front of the mirror (I decided to do everything over by the dumbbell rack, instead of moving from one room to another), and the "pump"/definition that my delts have re "cappedness" during this is what I want when I am RELAXED - means getting a LOT leaner and building up MORE muscle there! Abs' triset was ok, burning, definitely feeling my core tight during the plank at the end of each one...Walked back to the hotel and completed 20 minutes on the Recline Bike...Had reasonable energy during the morning, but come ~1100, I was shattered (as I had been last week), and was in and out of "am I awake or not?" until ~1400, when, still not completely with it, I got up and ate (it was actually my SUPPLEMENT dosing time - I wasn't supposed to eat for another hour, LOL, but adapted to it, and had them ~4 hours later instead). Gave myself another few hours and then went downstairs to the Fitness Room and sat on the Recline Bike, spinning for 20 minutes...

Saturday

Session 1

Treadmill 20 min @ 8 miles/hr

Recline Bike 20 min @ 112 rpm

Stretch 29 min

Session 2

Skip x 600 revolutions

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 10, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 12
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Seated DB Shoulder Press 2 x 10, 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 10
SuperSet F -
11. Plate Lateral Raises 2 x 15
12. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm

Did not go to sleep until ~0300 this morning...I WAS going to do a 7-mile run, but when I got downstairs it was raining, and although I went out running in the rain earlier in the week, getting sick is NOT on my agenda, so I headed to the hotel Fitness Room. As much as I dislike treadmills, I decided to use it, albeit at a pace that would NOT cause any pain or too much impact to my lower legs and ankles. I considered just doing the 7-miles on that, but after 20 minutes, changed to the Recline Bike, just to give my ankles - since my left was starting to "roll" a little - a break. Finished off a dripping mess of wet but clean sweat, and yeah, it felt GOOD!...It was raining when I headed out to go to the gym, so I put my hoodie over my head and made my way there, a little soaked by the time I got there, and somewhat cold, but at least I went. Started off with some skipping to get me warm - next time I'll do 1,000 revolutions. Since last week I did not do any skipping in this session and did only single sets with one minute recovery between them, and because adding in the skipping in Arms/Abs and Back/Chest sessions, with 30 seconds recovery between sets, worked so well for my body, I decided to do this today (and will continue to with this session as well in weeks hence). Surprisingly, although I was not able to do as many reps the first set of the Behind-the-neck BB Military Press and BB Military Press, I was able to do more that I did last week in each consecutive set, despite only having 30 seconds rest after finishing my 100 skipping revolutions (although left shoulder, feeling the tendons "popping" over each other during this). Delts and arms looking as good as yesterday when skipping - this is what I want (and need) them to look like when I am RELAXED! Although still off what I have been able to do in the past, slowly being able to lift more again with Seated DB Shoulder Press. Still a difference in strength with Single-Arm DB Lateral Raises, my right side struggling whilst my left does not at the same weight. When doing Plate Lateral Raises, separation in my deltoids and upper chest more apparent than it has been in a while - definitely getting leaner, as well as building back muscle mass in my deltoids and arms (very WELCOME!)...Feeling my hamstrings more on the Recline Bike afterwards, spinning a little tougher than this morning, even though cadence was not as high. Finished feeling satisfied with the session and my training for this week...

Sunday

Day OFF

So, from now on, training will be done in the RIGHT order re sessions and days, but there will be three or four 20-minute evening cardio sessions, either running or cycling. Resistance training sessions will be all supersets or trisets, with skipping completing each (with the exception of on Full-Body day if I decide otherwise), only 30 seconds between all types of sets. This is what my body NEEDS!

OTHER NOTES

Body Composition

8.3% bodyfat - a minimal 0.2% bodyfat loss from last week, despite training being done just above Maintenance. So, ORDER of training days definitely plays a role! And seeing how NUTRITION can make a difference as well...Scale weight only went down by 0.4 pounds, so what was lost I can be almost certain was predominantly bodyfat, which is what I want...The biggest physique change this week has been in my arms. Skinfold is down by 0.5 mm, but not just that, the difference in my girths from relaxed and flexing is almost an inch, which indicates that, yes, bodyfat was lost, but a little muscle mass was also gained - which could explain the noticeable "cappedness" in my delts/arms when skipping [during training this week]...So, not a 0.1% bodyfat loss per day this week, but FINALLY back at a body composition that I FEEL comfortable at - not to say that I am content to stay here; absolutely not! Now to get back UNDER 8% bodyfat - it's going to happen over this next week!

Supplements

30 days of Erase PRO down on Wednesday - and onto the second bottle for another 30 (after which, I will decide whether or not I will use a third or take a brief break for a week or two before resuming my use of it...Ran out of Erase on Thursday and definitely notice the difference in water withOUT it - seem to be holding a little, which is interesting. It’s certainly not good JUST for my joints!!!

April MuscleBombshell Contest

Going until the end of April, all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (second in on the bottom row) to "Like" and "Share" it. Thank you

Lyle MacDonald's Rapid Fat Loss Crash Diet

Unfortunately this week I did NOT stick to this - and on four days, the Lean Gains 16-hour fast/8-hour feeding window was not adhered to either [with feeding windows being 16-hours]. I definitely FELT better LAST week with the single refeed on Saturday, at the END of my training week, AFTER ALL my training sessions were completed, my body PROPERLY DEPLETED, and from next week, this is how it is going to be and STAY!...Because of the lack of discipline re nutrition, my body composition did not change as much as I wanted it to (and yes, I accept full responsibility for this, knowing I only did it to myself!), but there will be no more issues with this happening. Not only that, but this week allowed to me to see the true role that nutrition plays in my conditioning, because training WAS spot on with everything being done (albeit not in the ORDER it SHOULD be done re training days - which had an affect as well, I have no doubt of it). The difference it makes pretty much is this: I lose 0.1% bodyfat for every day each week when BOTH nutrition AND training are done as they should be...So, I will be CONTINUING on with my adaptation (noted last week) of Lyle’s "diet", because after this week, I know that it DOES give results AND I feel great on it, more comfortable in my body as well...

This week has been another round of bombshells, but less destructive than in previous weeks, as I am better equipped to deal with it in both attitude and resolve. A lot of decisions sitting "pending" have been decided as a consequence of some of what has happened, circumstances the final push in a definite direction. It's not a bad thing, but at the same time I am a little ambivalent about a few things, albeit relieved that they have "sorted themselves out"...This week has also made it clearer than ever the people that have NO place in my life, weeding out the negatives and detrimental influences that I have until now either been unaware of, ignored, or allowed to exist in silence...Not only that, but a lot of opportunities are opening up before me, some of which have, until now only been something I "wished" might one day be...A LOT of change going on, but it is all toward the FUTURE, moving FORWARD, and that is only a POSITIVE thing...I am stepping out in Faith. I am Risking. I am Leaping. It's time for me to FLY!!!

2012 | Day 64: Focus on my strength today...I feel the life inside of me...Determined Succeeding...

MOTIVATIONAL QUOTE OF THE DAY

"You have seeds of greatness in you. Keep growing, keep reaching for new heights. Your best days are still out in front of you." - Joel Osteen

For the complete Motivational, review Seeds of Greatness | WPM Women.

TRAINING

Training has been GREAT this week! Back on track, exactly as it SHOULD be, the way I WANT it to be! No matter WHAT time I've been going to sleep, my body has woken up like clockwork before or around 0330, getting my day started the way I prefer! ALL training has been completed, and to an intensity that has left me drained at the end of the day, but feeling satisfied!

Training completed this week:

Monday

HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 13, 8, 8, 6
2. Rear Delt Flyes 2 x 13
3. BB Military Press 4 x 13, 8, 8, 8
4. Seated DB Shoulder Press 2 x 12, 8
5. Single-Arm DB Lateral Raises 4 x 10 per side
6. Single-Arm Cable Lateral Raises 2 x 15 per side
7. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 4 x 10
8. Swissball Leg Curls 2 x 15

Post-Weights Cardio:
Recline Bike 20 min @ 101-105 rpm

Stretch 30 min

Do not know if I went to sleep just after 0000 or 0200 last night, since I was awake at 0200, but I think more in the "am I sleeping or awake?" mode...Got up fresh though, at 0330, ready to start the day...Head truly in the game, I headed off for HIIT an hour later. Sprints felt fast, and my knees did not really bother me at all, which was great. Well warm, downing my Assault and heading to the gym, enjoying the dark, a spring in my step...Started with Behind-the-neck BB Military Press. First set was ok, but on the second my right delt and biceps' tendon was SCREAMING, and it was an effort to even manage eight reps. Each consecutive set after that was so painful that I stopped after the fourth set and did Rear Delt Flyes for my "last two sets". Strength surprisingly up with Rear Delt Flyes. Back to the barbell for BB Military Press, with a reasonable first set, but poor for the rest. Following the pattern for rear delts, I did a couple of sets of Seated DB Shoulder Press to "finish" anterior delts off. Strength is coming back slowly for Single-Arm DB Lateral Raises - still starting off with right side all the time, to help build that strength back up, since my left has not lost a lot. Struggling on the last couple of sets. After doing Single-Arm Cable Lateral Raises last week, decided to give them another shot, but failed miserably, and even on the LIGHTEST stack weight, struggled badly. Wanted more of a stretch in my hamstrings today than I have been getting, so, instead of doing my Stiff-Legged BB Deadlifts on a box, I did them on a BENCH, reaching down as low as I could without falling over; finishing off the session with Swissball Leg Curls...Walked back to the hotel and sat on the Recline Bike there for 20 minutes, before heading back to my room and stretching...

Tuesday

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 12, 12, 10
5. V-Bar Tricep Push-Down 4 x 10, 8, 8, 7
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min

Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm

Stretch 31 min

Broken sleep last night, waking every 30-60 minutes, but ready to go come 0330...Headed off to the gym ~0500 (since no HIIT Run pre-weights, pre-weights cardio is fine at the gym), smiling and focused. For the first time there were a lot of people there, which was surprising, and because the CrossTrainers were all being used, I just took a skipping rope and did my thing there...Leaving barely any time between finishing, I started my resistance session. NO mercy today, making it harder by adding 100 rope revolutions at the end of my usual weighted superset each time. Strength coming back on Close-Grip BB Bicep Curls, which is nice, and on Dips I made sure to go extra deep and slow with, to match my reps with the former. Went heavier with both exercises in TriSet B, but struggled on the last set of each, which was ok. Really seeing the vascularity in my arms popping during this, loving the double head in my bicep. TriSet C was the surprising factor in this training session, my strength fading a little, and I had to drop my weights after the first set. Abs were BURNING during TriSet D, but it was well worth it...Walked back to the hotel and finished up 20 minutes on the Recline Bike...

Wednesday

Session 1

HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging

Stretch 22 min

Session 2

Run 7 miles @ 4.6 min/mile pace

Stretch 16 min

Woke at 0310 today, but didn't get up until 0330. Felt a lot better than I have been this morning and couldn't wait to get out on the road. Sprints were great starting out, but by the time I got to the eighteenth one, I could feel my pace slowing as my knees started protesting and I became nauseous (likely just from pushing myself so hard in all the ones leading up to them). Made sure I stretched out thoroughly afterwards...Things came to a head at work later on that day and at 1500 I walked out for the last time. Can't say what a RELIEF it is, really. Impulsive maybe, but after everything the last few weeks, I definitely believe it to be in my best interests at this time in my life. Still trying to calm down a little, I decided to go for a 7-mile run in the evening to blow off more steam. I didn't set out intending to pound myself into the road, but my aggression must have been unconsciously driving my body and the pace held no mercy. I didn't mind though, although when I got back to the hotel, it was a SLOW walk back up the stairs to my room, LOL. Surprised to find my pace the FASTEST I have EVER done - all that pent up aggression and emotion is good for SOMEthing! Stretched some more, exhausted...

Thursday

Recline Bike 10 min @ 110-112 rpm

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 8 per side
2. Side-to-side Alternating Medicine Ball Push-Ups (feet on floor, hands on m/b-floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over DB Rows 4 x 10
5. Push-Ups (feet on floor, hands on fists) 4 x 10
6. Skip 4 x 100 revolutions

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

Stretch 30 min

After ~2.5 hours sleep, got up and began my day...Since it's only Back/Chest day today, I didn't go to the gym and just went downstairs to the hotel Fitness Room, since it has enough for what I need...Started off on the Recline Bike, short and fast...Immediately into the weights after 10 minutes. Started off with Single-Arm DB Bent Over Rows, just to change things up - I haven't done these for YEARS, and I ended up increasing my weight for each set, since I underestimated my strength on them. What I found surprising was that my LEFT side was weaker than my right, my LEFT biceps tendon hurting sharply, the effort on the last couple of reps the last couple of sets for this, instead of in my RIGHT side. Despite how I've been feeling lately doing Push-Ups this way, I forced them because I wanted to hammer myself, especially since I rarely do more than a total of eight sets on Back/Chest day (yes, it’s my "short" resistance session for the week - plus, if I do TOO much for my back, it grows, and I don't want it either thicker or wider). As with my Arms/Abs session, I created and completed each triset with 100 rope revolutions, keeping my heart pumping rapidly, and believe me, I FELT it! Since the hotel Fitness Room only has dumbbells, I improvised and did my "usual" Supinated Bent Over Rows with them - surprisingly, my right elbow did not go out as much as it does when using a barbell for this exercise. More Push-Ups - on my fists this time, each rep painstakingly slow, to feel the burn...Recline Bike finished me up, legs spinning...

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 12 min jogging

Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15
2. Reverse Curls (on floor) 3 x 15
3. Pikes (on floor) 3 x 10
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Triset C -
7. Bent Over DB Rear Raises 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. DB Bent Over Rows 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10

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

Stretch 32 min

Session 2

Recline Bike 20 min @ 115-118 rpm

Was SHATTERED yesterday from ~1000 (thinking it was the 7-mile Run on Wednesday night) and spent most of the day listless, going to bed "early", passing out swiftly, not waking for 5.5 hours, albeit at 0330. Still felt EXHAUSTED on waking, but after I'd had my cup of green tea, started waking up a little...Took me a little longer than usual though to get myself psyched up for my HIIT Run. I could feel the difference in my body as soon as I started out. Still, pushed the pace as much as I could. After eight sprints, decided to just take it easy from there (it's ok to do less sprints on one HIIT session a week), and made my way back to the hotel gingerly, my mid to lower back in a lot of pain...After grabbing my drink bottle, headed down to the Fitness Room, ready for the weights. Since HIIT Run was a little "easier" than normal, I was NOT going to give myself any leeway. TriSet A had me wincing in pain on the FIRST set, and each set of Pikes was done VERY slowly (which is better than fast anyways, but still). Strength today was noticeably lower than usual, and I ended up using the same dumbbells for each exercise in TriSet B (not usually done), feeling the BURN in my arms, particularly painful in my right biceps tendon. LEFT biceps' tendon decided to join in and play up the pain during TriSet C...Accepting NOTHING LESS THAN MY BEST NOT an option, I spun it out on the Recline Bike post-weights, surprisingly feeling it in my quads superiomedial to my knees (both - and no, it wasn't my knees). Grateful to be finished, my legs and back welcoming stretching time...Like yesterday, at ~1000 my energy just drained from me and I had to lie down. Stayed like that until ~1700, when I had to go out for something, coming back as soon as I could, lying back down and passing out until ~1830, not really starting to "wake up" until ~2000. On "waking", my right rotator cuff and biceps' tendons were both aching sharply, which is NOT cool. Anyways, because of events that transpired not long after, instead of going out to dinner with the guys (despite their persist pleading), to get rid of some aggression, I went downstairs and sat on the Recline Bike for 20 minutes (would have gone for a run if I did not want to be "careful" of my right shoulder/arm)...

Saturday

Session 1

Run 3.5 miles @ 5.7 min/mile pace

Stretch 26 min

Session 2

Run 7 miles @ 6 min/mile pace

Even though I woke at 0330, because I only had to do cardio today, I didn’t "get up" until 0430. Completed a few things and then went out for my run (always prefer running to cycling now, spinning best for my body POST-weights). Was quite chilly and windy, my hair whipping around me, my skin cold, but didn’t bother me. Running in the dark, listening to Red and Skillet, it was calming for me, and even though my body was fatigued (obvious by my average pace), I ENJOYED it...I wasn't planning on doing anything later in the day, but after my energy faded between 1000-1200, my right biceps tendon pain flaring sharply, I decided why NOT hammer myself and see if I could destroy my body COMPLETELY this week, by doing yet ANOTHER 7-mile run in the evening! Passed out from ~1500-1700, light-headed and my heart pounding for no reason, I waited an hour after taking three scoops of RecoverPRO and having a cup of green tea, before heading out. Started out ok, but my body was definitely feeling it, and at the 14-minute mark I slowed considerably as it became difficult to breathe. Battled on though, since I HAD to finish, relieved when I was done, but also pleased that I HAD done it...

Sunday

Day OFF

Still woke at 0330, even though today had no training planned. I definitely WAS going to do some - at the very least, go for a run, but held myself back from it, giving my body today to recuperate. In years past, I would have balked at doing absolutely NOTHING, even for a day, wanting to do at LEAST 20-30 minutes of light spinning on my bike, but after what my body has been through in the last few years, I have realized the importance of SCHEDULED DAYS OF REST, and they have become ESSENTIAL to me, especially considering having a week off training, even here and there, is not really a viable option for me if I wish to maintain normal physiological function.

Training was back to Maintenance this week, which definitely felt GREAT and was mentally refreshing! Made a few changes to some training sessions here and there, but overall, the end result came out right, working well for me. Definitely discovered that the shorter my recovery periods when resistance training, the better my body feels. Making each session (aside from Shoulders/Hamstrings) completely trisets also made a difference - my body certainly prefers the "non-stop" intensity and responds the best to it as far as progress re conditioning (except for strength, of course, and by the end of the week, my strength was waning a little). Having my 20 minutes of post-weights cardio in there also makes a considerable difference (definitely I believe on my body composition). Very pleased to be back on track, knowing this is how it HAS TO - and WILL - BE from now on!

OTHER NOTES

Body Composition

8.5% bodyfat - 0.1% bodyfat off losing 0.1% bodyfat a day! I can't complain, since last night I DID allow myself a refeed/"cheat" meal (yes, even though it's not allowed in the Category 1 of Lyle’s "diet" and was outside my 8-hour feeding window for Lean Gains). Even though my overall body mass [of 108 pounds] has NOT changed since Wednesday (down from 113.4 pounds from last Sunday), each day since then the changes in leaning have been visible...My waist is now only 0.5 centimetres (i.e. 0.2 inches) off being the smallest it has ever been. My arms are back to being balanced re size, with my legs close to it. My top four abs are grooved, with the next two coming in when I flex, and my obliques coming out. My hips are popping. The width of my back is now back to comfortable size, with the fat lost from my back and shoulders...Very close to being back to being comfortable in my body and a body composition I don't mind being at. So, despite only losing 0.6% bodyfat this week (instead of 0.7% bodyfat), I am reasonably pleased with it, and know that next week will be even BETTER!!!

Supplements

My current bottle of Erase PRO runs out on Tuesday, but I have more, so will continue on with that - likely until the start of April. Also got more AnaBeta, restarting that again on Saturday - THANK YOU, Alex!!! Still have everything else.

Supplementary Notes

I've been EXTREMELY thirsty this week, since my AnaBeta ran out. Feeling like I cannot drink ENOUGH. It's possible that Lyle’s way of eating is having some effect here, or a mix of everything coming into play...Body temperature has been very elevated, and I have had the air conditioning set between 50-60 degrees Fahrenheit to even be comfortable. A huge change to last week, where my body was almost like ice most of the time - now I barely want to have any clothes on at all, LOL...Libido has also been elevated. RIDICULOUSLY so, and the last two days have been like "WOW!"...Sleep (as noted above under "Training") has been better, albeit only 2-5 hours a "night". Finding my energy drained in the latter half of the week from ~1000 to ~1700, very glad that I did not have to work those days (if I had worked, it would not have showed though - amazing what you can push the body through)…Joints [and related areas] have been a little up and down. Knees are better when running, not hurting as much. Right rotator cuff and biceps' tendons have been less of an issue than my LEFT this week, actually, and I will have to watch my left, because I do NOT need MORE time out from injury. What has helped a lot in this regard, especially in recovery, is NO Infuse, surprisingly, and I apply it pre AND post-training for this purpose now...My heartbeat has been very strong this week, and lying in bed the latter half of the week [when exhausted] I could feel it pounding, so much sometimes that it felt like someone was beating a drum through my body. Ironically, around the time when I came close to having - for absolutely no reason - my second ever panic attack (thankfully, I did not, because those are NO fun). Maybe the stress of everything is unconsciously affecting me more than I thought it was...Stress has been higher than ever. I usually deal well with stress, but there IS such a thing as TOO much...Despite that, often this week randomly I will remember something and it makes my heart smile, causing a genuinely unaffected smile on the outside, others commenting on it. But, even in dark times, there are blessings, and I am grateful for mine. It lets me know that I am not completely forsaken...

Muscle Chronicle Interview

Muscle Chronicle asked me some very different and provoking questions. See here for the complete interview.

April MuscleBombshell Contest

Sam Rivera honoured me by asking if he could add me to the Cover Model Search that he has started running on Facebook. Currently in second place, any and all support in this would be truly appreciated. For those who have a Facebook account, all you have to so is "Like" the MuscleBombshell.com page, and under the folder titled MB Cover Model Search - April 2012 (in the Photos section), click on my image (first on the bottom row), "Like" and "Share" it. Thank you

World Physique Magazine

The Winter-Spring 2012 Issue of World Physique Magazine is now available! If you have an iMag subscription, you can view it online here. It is also available from Barnes & Nobles and Nook, as well as in print. I have a couple of pieces in it, if you want to check it out

Lyle MacDonald's Rapid Fat Loss Crash Diet

I am using the Category 1 of Lyle's "diet" and that allows for NO refeeds until after 11-12 days and NO cheat meals until the Maintenance weeks. That said, as with everything, I adapted it a little and instead of having three refeed days after 11-12 days, I am just going to have one a week - on either Friday (since it's my Full-Body day that day) or Saturday (since it's the day before my day OFF, although incidentally also before the day I take all my body measurements, etc.)...Because I think a lot of the lack of energy I have been experiencing this week (as noted above under "Training"), has to do with the lack of calories and carbohydrates (which my body works best with!) I've been having, on top of my demanding training regime, I justified that having a day HIGHER and "cheat" is NOT going to harm my overall progress, given that my weekly total calories will even out at still ridiculously well below my Maintenance, and last night I went out to the buffet with the guys after my evening run - yes, even though it was PAST/outside my 8-hour feeding window. I was actually pretty good and loaded up on steak and vegetables, lots of fruit for dessert, the only really "bad" thing (and what I would normally have a LOT of!) some chocolate cake and brownie with bread and butter pudding), surprisingly not eating it all (which is NOT like me at all!)...That "cheat" last night may have made the difference in me losing that additional 0.1% bodyfat this week, but I'm ok with that, given the results (although, I do believe that my training HAS played the larger role in it)...One more week to go with my experiment of Lyle's diet - it’s going to be interesting where I end up come next Sunday. If my progress is anything like this week, I will be very close to being in the condition that I was when I shot with Walt Ostarly last November (aside from the differences in delt and arm muscle). If it goes well, I might just go onto the "Maintenance" phase after next week, and repeat the 4-week cycle, or just use what I have adapted it to...

Things have been better this week as far as everything. Still, even after "rebounding" back up last week after what happened, this week brought me very close to the breaking point where I was just ready to say "FCUK IT!" and walk away from EVERYthing. If it were not for my photoshoot with Walt at the end of April, I would have been on a plane with a one-way ticket to disappear into the world where no one could find me for a long time between last Sunday and today.

Dying and breaking are not the same thing, and I have to keep reminding myself that everything happens for a reason, even if that reason is not clear to us at the time. I KNOW that this is NOT even close to the end of the line for me, that there are definitely BETTER days ahead, better TIMES ahead, so much more for me to experience and LIVE in life, and I am looking ahead to that. For now I am just striding FORWARD, embracing the decisions and the crossroads that I know loom before me. A friend recently told me they have learnt that the end is the beginning of something new for me, and they are right. It is - my life is OPENING up, with new people and opportunities walking into my life, as I let go of those I thought were a "lifetime", that even fiercER nature, the Unwillingness to settle or tolerate abuse or bullsh*t from others, causing me to fearlessly walk into the unknown, making decisions that are going to drastically change areas in the course of my life! I WELCOME it! Let me RISK! Let me leap OFF the edge! Let me FLY!

2012 | Day 50: The fight inside is coursing through my veins...breaking me again...pursuing pain...

MOTIVATIONAL QUOTE OF THE DAY

"Make sure to tell the people you love how important they are to you. Today has reminded me that nothing is promised. Ever. Take advantage of what today offers because this opportunity may not come around again. Life is short. Live life." - 12 Stones

For the complete Motivational, review LIVE Life | WPM Women.

TRAINING

I've been rather sick this week, ending up training at night AFTER a long 12-13 hour day at work, which has only ended up "waking" me up, and I have not been going to sleep until about the time I want to get UP. Even then, during training my body has felt completely shattered, so it has ended up being a "deload" week with little cardio but heavy resistance work, and I have pushed myself as hard as I can in every session, wrecking my body, desperately craving the mindlessly numbing pain of lifting to cover another...

Training completed this week:

Monday

Session 1

HIIT Treadmill:
a. 4 min @ 8 miles/hr
b. 8 x 20 sec @ 10 miles/hr/10 sec rest
c. 4 min @ 8 miles/hr

Stretch 30 min

Session 2

Skip 10 min

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 10, 8, 6, 6, 6, 6
2. BB Military Press 6 x 8, 8, 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 6 x 10 per side
4. Swissball Leg Curls 6 x 10

I spent Sunday in bed, when I was not being sick. Didn't sleep at all on Sunday night, my body kept awake from feeling like sh*t. When my alarm went off at 0330, I stayed in bed, but after an hour and still NOT having slept, I got up and decided to go for a run. When I got downstairs and opened the door, it was pouring outside, and instead of going out in it (and making myself feel even worse), I just went to the Fitness Room and did my HIIT on the treadmill (yes, I know - got to STOP using them for my knees!), a short session today. I nearly lost my balance and did a faceplant during one of my efforts, so had to concentrate very hard to keep going, and was relieved when I was done, going back upstairs and lying down for a moment before stretching, my head feeling like it was going to explode...Resistance training waited until after work - which I didn't finish for an hour LATER than I was SUPPOSED to. Had been feeling terrible all day, hot and cold, my skin burning up but cold inside my burns, non-stop sneezing (and I almost NEVER sneeze - but sneezed ~50 times JUST in the hour post-training!). Anyways, by the time work was over, I was considering NOT training, but knew I had to and WANTED to, if only to release some aggression and frustration, not to mention needing to take my mind off everything going on that day...No more Smith Machine for my military presses - went straight back into just using the BB, even though it hurt like hell. However, it wasn't my right shoulder that was in pain for the most part today, but my LEFT, and I was feeling a sharp burn through my LEFT biceps' tendon and delt - ignoring it and hoping I am not going t have to deal with an issue on that side! Shattered at the end of the session and well ready to leave, skipping any post-weights cardio, just to get out of there...

Tuesday

CrossTrainer 10 min

Arms/Abs (1 min recovery between alternate sets and trisets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 10, 6, 6, 5
2. Dips 4 x 10, 8, 8, 6
Alternate Set B -
3. Close-Grip BB Bicep Curl 4 x 5
4. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
Alternate Set C -
5. Alternate DB Hammer Bicep Curls 4 x 12, 11, 10, 10 per side
6. Standing DB French Press 4 x 5
TriSet -
7. Rope Crunches 3 x 15
8. Swissball Crunches (270 to 180 degrees) 3 x 10
9. Ab Rollout 3 x 15
10. Plank 1 x 1 min

Stretch 25 min

Did not get to sleep until just after 0330, but slept right through to 0810. No time to train before getting ready and heading to work, so again, it was left until I had finished for the day...Fast "warm-up" on the CrossTrainer, my right shoulder/arm in a lot of pain, so favouring that, left calf ending up being affected, pushing for faster during the last half despite it, gritting my teeth, sweat dripping down my face...No point in going easy and I started straight off with Supinated Close-Grip Pull-Ups. Wasn't expecting much, but was surprised that I didn't have much more strength than I did last Thursday (although I guess it should have been no surprise given the way I felt). Not making any excuses and wanting to hurt myself, I kept pushing for an extra 1-2 reps past the point when my right shoulder started burning so badly I nearly collapsed on that side on every set of Dips. Face a mask of pain, it was onto Alternate Set B, favouring my right side but not caring, just welcoming the pain, going slow on the last set of Push-Ups to ensure NOT falling on my face. Loving the vascularity and pump during Alternate Set C - watching it to take my mind off the tears stinging my eyes. The triset actually affected my back rather badly today, and I had to get one of the guys I work with to stand on my back when I was done, clicking it back into place...

Wednesday

HIIT Skip:
a. 4 min skipping
b. 12 x 20 sec effort/10 sec rest
c. 2 min skipping

Stretch 25 min

Like last night, not going to sleep until wanting to be getting up, then waking in time to get ready and leave for work. Ok today though, since it was just HIIT. Did HIIT skipping after work. Struggling with it, sharp pains shooting through my left shin from the fourth effort. Made sure to do the minimum of 12 minutes all up though.

Thursday

CrossTrainer 10 min

Back/Chest (1 min recovery between alternate sets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 6, 6, 5, 5
2. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 10, 8, 8
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 12, 10, 10, 10
4. Incline BB Bench Press 4 x 10, 10, 10, 8

Stretch 5 min

Post-Weights Cardio:
Skip 10 min

Stretch 15 min

More post-work training. Second specific Back/Chest session in MONTHS, aiming to do BETTER than I did last week. Did slightly better with my Supinated Pull-Ups today than last week, but weaker even than Tuesday. Push-Ups were a battle, my wrists aching from my hands' position on the swissballs, but at least my back didn't hurt like last week. Strength was up on both exercises in Alternate Set B, and my arms were pretty close to fatigue on the last set of Incline BB Bench Press...Wasn't going to do any post-weights cardio today, but after some stretching, ended up "competing" with one of the guys from work in "double" skipping, determined not to be beaten...

Friday

Day OFF

Sleeping like the last few nights/days. Instead of forcing my body to train, I just "gave in" and allowed it rest, going instead out to buffet dinner (which yes, made me feel even worse today).

Saturday

CrossTrainer 10 min

Full-Body (30 sec recovery between trisets):
TriSet A -
1. Alternate DB Hammer Bicep Curls 3 x 10 per side
2. Dips 3 x 10
3. Plank 3 x 1 min
TriSet B -
4. DB Lateral Raises 3 x 10
5. Plate Hammer Raises 3 x 10
6. Rear Delt Flyes 3 x 10
TriSet C -
7. Supinated Lat Pull-Down 3 x 10
8. Side-to-side Alternating DB Push-Ups (feet on floor, hands on DB/floor) 3 x 10
9. Ab Rollout 3 x 10
TriSet D -
10. Reverse Curls (on floor) 3 x 10
11. Bicycle (on floor) 3 x 10 per side
12. Swissball Leg Curls 3 x 10

Stretch 46 min

After NO training yesterday and eating almost even MORE than I would on a "normal" day, I woke up this morning even later than I have the last few days, at 117.8 pounds (see what NO training, extreme stress, heavy eating, and not enough water does) - I have not been this heavy in a LONG time - in the most uncomfortable state ever, only compounded on by a fever, swollen face, and deep BLACK circles under my eyes (and I thought they were bad on Monday, LOL)! Since today was a shorter day at work - at least, it was SUPPOSED to be, but I finished at the time I SHOULD during the week - and because of how I felt on waking, there was NO hesitation in training afterwards...Hammered it out on the CrossTrainer, cadence 10-20 rpm MORE than I usually do it at, breathing in shallow gasps. Determined to punish myself for the way I was feeling (and what had been happening all week), I did trisets, as heavy as possible for 10 reps per exercise, limiting my recovery time between trisets, so that when I started on each consecutive triset, I hadn't even had the remotest chance to recover from the last one, pain building on pain, my expression one DEFINITELY warning EVERYone to STAY THE FCUK AWAY! I literally lay on the floor for a few minutes after completing the last set of Swissball Leg Curls, drained beyond reckoning, but feeling BETTER than I have all week!...

Sunday

HIIT Recline Bike:
a. 4 min @ 100-104 rpm
b. 8 x 20 sec effort/10 sec easy
c. 12 min @ 100-104 rpm

Stretch 27 min

I actually went to sleep reasonably early last night, but woke after only three hours at 0447. Body exhausted, I was shocked to see that my body mass had plummeted by 8.6 pounds from yesterday (I TOLD you my TRAINING was what determined my physical conditioning - definitely need INTENSITY and short recovery periods!), but relieved to be back down to some semblance of "normal"...Because I HAVE to do THREE HIIT sessions a week, and since I did NOT do it yesterday (it "goes" with and should precede my Full-Body resistance session), I just went downstairs to the Fitness Room and did this on the Recline Bike. NO MORE HIIT DOING ANYTHING BUT OUTSIDE SPRINTING FROM NOW ON! The [Recline] Bike is fine for spinning - which is what works best for me when I use it anyways, and preferably POST-resistance training - but not so much for HIIT. Quads were screaming during the efforts and I found myself struggling, so I just did the minimum I will ever allow myself re efforts during HIIT and finished off my 20 minutes spinning to "recover"...

Training this week was not even close to Maintenance and although my body was feeling even the lower volume, the intensity was just as high as always, and tomorrow it's back to BEATING time!

OTHER NOTES

Body Composition

8.8% bodyfat - a decrease, but barely, which could almost be expected, given that this week I have been eating like mad (more than even my usual) and virtually ONLY done my resistance training sessions. That said, my abs look sharper than last week, my arms slowly coming up again re balance. However, my right shoulder is now a LOT more noticeably "affected" than my left - because of my scoliosis it is already lower than my left, but now it is down AND "out", which is frustrating. I have also GAINED muscle mass in my LEGS this week, due to the amount of compound [lower] body movements that I have been demonstrating over the last week - not happy with that and going to be working more than ever on NOT demonstrating such exercises henceforth. Because of being sick and stressed (unbelievably at work - not adding to everything ELSE), my body mass has fluctuated hugely over this last week, and only yesterday first thing I was 117.2 pounds, yet woke this morning at 108.6 pounds - my body has definitely been wrecked this week (even though I have DELIBERATELY tried to do it with training) and it's NOT enjoying it.

Supplements

Have NOT used any Aleve this week - possibly why I am noticing more physical pain and a little swelling in my right shoulder and knees, but it's ok; I can deal with that...Been just under two weeks with all my "staples" back again, which is very welcome...My appetite has been even highER than usual - I am a "bottomless vacuum" as it is - which has contributed a little to my OVERexcessive eating, and I am wondering if it is perhaps a combination of AnaBeta and Erase PRO (AnaBeta heightens my appetite, but the last few times I have used it, I've managed to keep it fairly under control, but this week was like a train wreck)...

Lyle MacDonald's Rapid Fat Loss Crash Diet

I've now been using my staples again for about two weeks, one where everything was spot on for me re training and nutrition, the other where training was "deloaded" and nutrition as normal - it’s enough to "clarify" what difference they make to me in both circumstances. That said, simply because I DO want a more rapid leaning, to "kickstart" the process a little, for the next two weeks, I AM going to try something new (and not what I would usually do, since I am NOT a "quick fix" person) - I WAS going to do this the week just been, but it turned out differently, so here goes NOW - incorporating Lyle MacDonald's Rapid Fat Loss Crash Diet re nutrition (NOT training - my training is going to return to Maintenance) into the Lean Gains re 16-hour fast/8-hour eating window and see how it goes. Knowing the way my body responds to "dieting”" I honestly do not place too much faith in this working as far as rapid fat loss, or even very much re progress, but I AM going to give it a shot, since it’s only 11-12 days of dieting. If it works, great; if not, I'll just go back to what I know DOES work for my body.

This last week has been one of the most stressful of this year and I am determined NOT to let next week be anything like it! It's back to my daily 0330 to 2230 schedule, training first thing, motivation renewed, because I canNOT afford ANYthing to go wrong any more. It's about PUSHING THE LIMITS, removing ALL boundaries (because I know, even though we might think we have none, there are always going to be some UNconscious ones in our mind), and making each day BETTER than the last, LIVING life as it is MEANT to be lived!

2012 | Day 43: And this is how it looks when I am standing on the edge...this is how I break apart...

MOTIVATIONAL QUOTE OF THE DAY

"Staying Positive...knowing anything is possible despite all odds. Staying in control...knowing we have the power over our own life. Staying Focused and Determined...knowing it's the key to any goal. Staying positive, in control, Focused and Determined..." - Roland Lorans

For the complete Motivational, review Staying Positive | WPM Women.

TRAINING

Training completed this week:

Monday

HIIT Run:
a. 4 min jogging
b. 20 x 20 sec sprint/10 sec easy
c. 6 min jogging

Stretch 20 min

Shoulders/Hamstrings (1 min recovery between sets):
1. Smith Machine Seated Behind-the-neck Military Press 6 x 8, 6, 6, 6, 6, 5
2. Smith Machine Seated Military Press 6 x 6
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (on 6-inch box, BB to touch floor) 6 x 10

Post-Weights Cardio:
CrossTrainer 20 min

Stretch 5 min

Woke just before my 0330 alarm this morning - hasn't taken long for my body to get back into the groove of getting up at this time, which is great. Out into the frigid air I went for HIIT. Legs a little tender, but kept up a surprising pace, even though it was rolling terrain. Twisted my ankle on an uneven area of the road towards the end, but it did not stop me from finishing strongly...Walk to the gym took a little longer than usual this morning, and I'm finding that I don’t mind it even being ~20 minutes. Started out with Seated Behind-the-neck Military Press again this morning. Same weight as last week. PAIN! I struggled to get the eighth rep out, dropping my right arm to my side, cradling it as close as possible, the pain was that excruciating. So much for making progress. In the mood I was in though, I didn't care, and kept the weight at what it was, pushing my right arm up to the BB, forcing the next five sets out, screaming inside with EVERY rep. Even though using the Smith Machine, it was a real effort, testing my limits. My body had had enough after just six sets, but it was not going to be let off that easily. Six sets of regular Seated Military Press at a lighter weight than last week, gritting my teeth, dropping my right arm to my side after every set, welcoming the pain, even though I know I'm going to suffer for it later on today (and into tomorrow most likely). My right side had almost lost all strength by the time I started on Single-Arm DB Lateral Raises, and I had to dropset the weight each set - kept it the same for my left side as mu right, since I don't want my body to become even more unbalanced than it has become. Finished off by stretching my hamstrings out. Lower back was in agony during Stiff-Legged BB Deadlifts today - has been aching more than ever now that I have started sprinting harder and faster again...Even though I as light-headed and not feeling it, I forced my body to finish with 20 minutes on the CrossTrainer, upping the pace for the last half, just to make sure I was destroyed at the end of the session, as if resistance training wasn't enough...Was the slowest walk back to the hotel…Right shoulder and arm is in a lot of pain - taking lots of Aleve to help minimize any swelling and deal a little with the pain, although some of the pain is WELCOME, to help take my mind off a far more destructive pain. After all, my body WILL heal...

Tuesday

CrossTrainer 10 min

Arms/Abs (30 sec recovery between alternate sets and trisets):
Alternate Set A -
1. Dips 4 x 12, 10, 8, 6
2. Close-Grip BB Bicep Curls 4 x 8, 6, 6, 6
Alternate Set B -
3. V-Bar Tricep Push-Downs 4 x 10, 8, 8, 8
4. Incline DB Hammer Bicep Curls 4 x 12, 12, 10, 10
Alternate Set C -
5. Push-Ups (hands on DB under chest, feet on floor) 4 x 10, 10, 10, 8
6. DB Zottoman Curls 4 x 12, 12, 10, 10
TriSet -
7. Rope Crunches 4 x 20, 15, 15, 10
8. Hanging Straight-Leg Raises (hips to 90 degrees) 4 x 8, 6, 6, 6
9. Ab Rollout 4 x 20, 15, 15, 10

Post-Weights Cardio:
CrossTrainer 20 min

Stretch 30 min

First morning with all my "staples" back. Definitely noticed the difference. Also to note that this was also the first morning in over two months that I have NOT used Aleve (going to see how this goes this week - I have been getting too dependent on this, dosing the same as someone 2-3 times my size, and need to stop)...Walked to the gym and straight onto the CrossTrainer for a brisk 10 minutes. Even in that brief time, I heated up quickly, feeling rather feverish actually, and it lasted throughout the rest of the session. At eight minutes, my right knee started hurting, which is a first in using the CrossTrainer, and hopefully the last...Pumped up and ready to go, headed into weights with a vengeance. Surprised myself with the improvement in strength on Dips - well, not so much strength, but reps I was able to do before the pain set in, which was not until the last couple of reps on the last two sets. Close-Grip BB Bicep Curls were another story, and although I was able to do more than last week, I'm still lacking re strength here. Same weight for V-Bar Tricep Push-Downs as last week, but able to do more reps. Upped weight for Incline DB Hammer Bicep Curls - right biceps tendon started burning sharply on the second set, but I forced out 12 reps, but on the eleventh rep the third set, my right arm just gave out and I dropped the DB, so ending it there, going on to do only 10 reps for the final set. Excellent vascularity though, so made up for it a little (but not really). Alternate Set C was good. Getting better with lack of pain on Push-Ups, hands right under chest, my elbows able to actually stay right in at my sides, all the way down until I hit the DB. Last set though, my right side gave out on me during the ninth rep. Veins were ropes in my forearms, looking hard and dry during DB Zottoman Curls - loving it, especially when the double separation re veins in biceps appeared. Abs' triset was painful. Still having issues with Hanging Straight-Leg Raises - so much pain hanging, even with both hands there, and my back is also hurting for some reason during, but did as many as I could before my right arm/shoulder gave out...20 minutes on the CrossTrainer to finish. My right bicep tendon was screaming in pain during this and I actually had my left hand on it, fingers digging into it to minimize the pain. For some reason, doing that caused my left calf a little strain, but was not too much of an issue. Face flushed, dripping by the end, lightheaded, but glad I had done it. Definitely a good feeling...Walked back to the hotel, revelations suddenly falling through my mind. I might be struggling with training, but it IS going to get better. I AM going to get better and I AM going to be BETTER than I was before my injuries. I am Blessed in being Alive and being able to do what I CAN...

Wednesday

HIIT Run:
a. 4 min jogging
b. 16 x 20 sec sprint/10 sec easy
c. STOP 2 min
d. 1 min jogging
e. 8 x 20 sec sprint/10 sec easy
f. 4 min jogging

Stretch 25 min

First day using Erase PRO...Woke every 90 minutes during the night after falling asleep, which was a little annoying. Felt feverish every time I woke as well, which I thought nothing of, since the air conditioning if too warm can sometimes cause me to feel like that. However...As soon as I started running, I felt nauseous. Not a nice feeling. I started out gingerly, feeling like I would be sick at any minute. When it came to start my sprints, I was like "fcuk it", and just went all out. Sprints were GREAT - fastest they have been, and most effortless as well, since I started back training. Knees were also great. Nausea stayed with me, and 12 minutes into HIIT I had to stop. I spent two minutes being sick on the side of the road, which was no fun at all. Now, whether or not it's because I HAVE gotten sick (since I've been training and dealing with sick people the last few days at work, and I DID spend all yesterday at work hot and cold, taking my hoodie on and off), or if it's just because it’s my first day of Erase PRO and my system needs some time to adjust to having 75 mg of 3,7-keto at once (every dose of Erase I use is only 50 mg 3,7-keto) or there's something in it that can cause such effects, I don't know - it's too early to tell either way. Anyways, I kept going, careful with a minute just jogging lightly, in case I had to stop again. After that, since my body WAS feeling good (aside from the nausea) and I felt fresh, I did another eight sprints, finishing off with some light jogging. My right knee did not bother me until I started running again after stopping, and then it was just tight, not the seizing it has been doing until now. Right shoulder/biceps did not hurt during my run at any point, but my LEFT delt actually did, and I could feel a pull through it during the second half of HIIT, which was interesting...A little relived that today is JUST HIIT and no resistance training, to be honest, since I'm still feeling nauseous. Plus, it gives my body a chance to recover, since I have pushed myself harder this week in training and was pretty shattered last night after the long day at work yesterday...

Thursday

Session 1

CrossTrainer 10 min

Session 2

CrossTrainer 10 min

Back/Chest (1 min recovery between alternate sets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 8, 6, 5, 4, 3
2. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 8, 8, 8
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 8, 7, 6, 5
4. Incline BB Bench Press 4 x 10, 8, 8, 8

Post-Weights Cardio:
CrossTrainer 20 min

Stretch 20 min

Didn't get to sleep until I should have been getting up, so just left it and decided to train after work...Had a short break early afternoon, so did a rapid 10 minutes fast on the CrossTrainer. BURNED my legs...Did not get to start training until close to 2100. First day doing back and chest in ~5 months (excluding the minimal work done during Full-Body sessions). It was tough - strength and function has been sorely affected from my torn right biceps and rotator cuff tendons. Pull-Ups was pathetic - hard to believe, watching me struggle to do the pitifully low reps that I did, that I used to be able to do several sets of at least 4-5 TIMES that many! Definitely a struggle on the last rep of each set, and I tried for an additional one as well, but did not happen. Flat BB Bench Press - even demonstrating this to members with NO weight, or even with just the motion, causes extreme pain in my right shoulder - was a no-go, and I stuck with doing Push-Ups, albeit making them harder, using swissballs to force stability and my core to work more. They were ok, a little unstable in starting, and I had to really concentrate on my balance, but, aside from extreme lower back pain affecting my last rep or two on each set, I was ok. Strength less on Supinated BB Bent Over Rows and, even though I put on less than what I was lifting pre-injury, I had to drop it back even more. Right elbow did not go in straight by my side, and despite my best efforts, insisted each time on going out on an angle - going to have to work on that. The biggest surprise was with Incline BB Bench Press - strength has NOT decreased here, and there is NO pain in my right shoulder doing this. So, incline bench press to stay and flat bench press to go...Finished off with 20 minutes hard and fast on the CrossTrainer. Right shoulder started hurting painfully after ~10 minutes, so had my elbow bent up, holding my shoulder. At ~16 minutes, my right knee started hurting (like it did yesterday), and slowed me down a little. Plus, started getting quite dizzy and lightheaded and was wobbly a little. Glad when I was done and could lie on the floor to stretch...

Friday

HIIT Treadmill:
a. 1 min @ 12 miles/hr
b. 1 x 10 sec rest/50 sec @ 11.5 miles/hr
c. 1 x 20 sec rest/40 sec @ 11 miles/hr
d. 1 x 30 sec rest/30 sec @ 10.5 miles/hr
e. 2 x 30 sec rest/30 sec @ 10 miles/hr
d. 1 x 30 sec rest/30 sec @ 9.5 miles/hr
e. 2 x 30 sec rest/60 sec @ 9 miles/hr

CrossTrainer 10 min

Stretch 10 min

For Time SuperSet (no recovery between supersets):
1. Plate Push (on ground) 8 x 30-feet
2. Single-Arm DB Cleans 8 x 5 per side

Stretch 15 min

Since I didn't get to sleep until I wanted to be getting up this morning, I decided to do my training after work. LONG day at work - well over 12 hours - which caused a second thought about training, especially since my legs were sore from demonstrating leg exercises to members for the past few days (I DON’T train legs simply because they are big enough already and I do NOT want them bigger, and even demonstrating exercises with no weight, my lower body re glutes and legs have GAINED half an inch this week, which I am NOT happy with at all!) Today is HIIT day. Figured to give the treadmill a shot, even though I determined pre-injuries last year that I never wanted to use another treadmill again. Anyways, started off on that - took a little to get the pace up, and because I was not prepared for it, I allowed it to get higher than I should have, so not giving my body any chance at all to ease into it, but going straight for intensity. Yeah - not too smart. Did intervals, but instead of going UP in pace and/or time, I dropped it back each time, for a slightly shorter "effort" period. My shins were ok, but my left ankle almost gave out on me after ~5 minutes. 10 minutes was enough, and finished up on the CrossTrainer the rest of the 20 minutes I wanted to complete...Stretched afterwards, and that was going to be the end of training for me today (decided on doing Full-Body tomorrow). However, ended up having to stay at work even longER, joining one of the guys doing a random superset for time, just because. Yes, I know, not wanting to do legs (and having no need to either, since they get worked enough in my cardio), but since they were already shot (or so I thought) from everything else this week, I said why not, despite my reservation about doing single-arm cleans with my shoulders and arms the way they are (not wanting to aggravate either one, since both have been very sore all day). Try pushing a rubber plate across carpet - it was SLOW and taxing on the legs, but it was ok. Discovered that cleans weren’t as bad as I thought they would be - maybe because it was a rapid power movement - and I ended up INcreasing the weight after the second time through. Sweat was dripping off both of us before we were even half-way through, my legs were screaming, and I was panting, the exertion sounding like I was doing something else, LOL. Even though my legs were on fire after eight rounds, my endurance is very strong and I could have kept going, but did not, stretching out my body after a few stairclimbers and lunges...

Saturday

Day OFF

I actually was going to do my Full-Body session today before or after work. Didn't get up before work, since I only went to sleep at ~0500, and after work, I was beyond shattered, even though it was a "slower" day. Likely from Friday’s session after work, my body was shattered, still in pain in my left tricep from Back/Chest day (re swissball push-ups), and aching in places it has not ached in a very long time. So, mentally beating myself up, but allowing my body a chance to recuperate, especially since I was very feverish on waking...

Sunday

Recline Bike 20 min @ 105-109 rpm

Stretch 20 min

I wasn't going to do anything today, especially since I woke up in a terrible state, feverish, but cold, feeling like my head was gong to explode from the pounding, throat dry and swollen, muscles MORE than aching, coughing up blood until I thought my throat was raw. However, because I didn't do anything yesterday, and because I don't want to have more than ONE day off training a week, I went downstairs to the hotel Fitness Room and sat on the recline bike for 20 minutes. Definitely prefer that one to the one at the gym, as it allows me to spin - the one at the gym does not and even on the lowest resistance level, makes me feel like I am climbing hills, and I don't need to have ANY resistance, even from that, because if I do, my legs will BLOW up, and that’s the LAST thing desired! Hot and cold, dizzy, and feeling like I was going to pass out, I did it anyway, so hopefully that "light" exercise will help my body in some way.

Training has been interesting this week. Just below Maintenance, with only 75% of it completed. Schedule has been a little off-base as well, with me not being able to go to sleep until I wanted to be up from Thursday on, training instead after work then and Friday. NOT acceptable, and from now on, even if I am still awake at 0330, I am going to get my training done FIRST THING, period! There can be NO EXCUSES! I WILL DO WHAT HAS TO BE DONE!

OTHER NOTES

Body Composition

Now at 8.9% bodyfat - minimal 0.3% bodyfat loss. Although it is a little disappointing, I am "ok" with it, knowing that I can make my progress faster, especially since this week was the OPPOSITE of last week re nutrition - yes, so even with only two of seven days with "good" nutrition (work has been so long - >12-hour days - and stressful this week that, every night but Friday, the guys and I have gone out for a buffet dinner on leaving there - bad I know, but calorie and carbohydrate-wise, it's more beneficial for my body than what I've done the last couple of weeks) as opposed to five of seven, I have made MORE progress this week than I did the last TWO with "good" nutrition, even with only 75% of my training completed this week. Definitely interesting, but also motivating...Another interesting thing was that I have GAINED half an inch in my LOWER body re glutes and legs, which is definitely NOT ok - from now on, I will NOT be demonstrating ANY lower body exercise for ANYone, whether with no weight or even just static at all, since all it is doing is adding more muscle mass to my legs, the complete OPPOSITE of what I want!...I NEED to get leaner ASAP!!!

Supplements

Started back on my "staples" on Tuesday. Believe me, even in a day, I knew that I was once again using Erase and AnaBeta - in and out of the bathroom all day, so much it was annoying, LOL. But, loving having them all back - I feel somewhat like me again...Began Erase Pro on Wednesday...I have NOT used ANY Aleve since Monday, to see how it goes. Knees have been a little swollen on some days, as well as right shoulder/upper arm, with pain constantly prevalent, but right now, it has been a welcome pain, and so I am going to continue withOUT Aleve henceforth...

So, let's see what the coming week brings. It's going to be interesting, especially with everything going on in my life right now. But, BRING IT ON!!!