Day 39: The Next 8 Weeks

QUOTE OF THE DAY

"Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves of the ordinary." - Cecil Beaton


MUSIC VIDEO OF THE DAY

Rise Against - Survive


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 108-110 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~8 hours. Bit later falling asleep this morning, so got up later.

Mood/Aggression: Moving FORWARD!

Energy: Today is an 'easy' day (see changes to training under "Competition Notes").

Mental Focus and Clarity: Going to be a few changes to my website over the coming months - starting them now.

Endurance: Fine.

Quality of Training: Just a recovery session on the rollers. My body has changed over the last few months, and noticing the difference when on the rollers.

Appetite: There will be NO more slip-ups, no matter how minor, for the next eight weeks - this is for ME!

Other Notes: My Eviscerate Smolder arrived today, making my competition stack complete - will be applying my first application of that tonight.

Competition Notes: Recomping is being cut short a week, to allow me an extra week to get back into the condition I want to be in. Along with this adjustment is a quick change to my training schedule - going back to more volume and slightly longer resistance sessions, making sure to get that post-weights cardio in. Some weeks I may also do Arms on Tuesday instead of Wednesday, but no biggie. All stops have been pulled out. It's time to get this - like I said yesterday, there is a LOT riding on this competition!


FIT TIP OF THE DAY

Eric Lizotte, an acquaintance of mine recently said that, "Working from reality is the way you get your desired results, not working from fantasy." He is right - whilst it is important to have a goal, it is ESSENTIAL that you work towards achieving that goal from where you are at NOW. For example, if you're 200 pounds and want to be 180 pounds, your nutrition plan should be for fat loss for a 200-pound individual, not an 180-pound individual; if you have never trained a day in your life and suddenly decide to run a marathon, you gradually build up your training and do not immediately start out on a training programme for an elite athlete; etc.

Day 21: LIVE!

QUOTE OF THE DAY

"Life is too short to not pursue YOUR life." - Jammie Bane


MUSIC VIDEO OF THE DAY

Five Finger Death Punch - Dying Breed




TRAINING

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

Stretch 10 min.

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

Post-Weights Cardio - Skip/Box:
a. 1 min Skip
b. 1 min Straight Punches
c. 1 min Skip
d. 1 min Hooks
e. 1 min Skip
f. 1 min Uppercuts
g. 1 min Skip
h. 1 min Pitter-Patter
i. 1 min Skip
j. 1 min Plank

Stretch 12 min.


COMMENTS

Sleep - Time and Quality: Little longer today with ~8 hours.

Energy: Energy was fine until after my weights.

Mental Focus and Clarity: Need to be on the ball today.

Stress: My mind just doesn't turn off!!!

Endurance: Good.

Strength: Did better than last week re weight. The extra weight (+10 pounds from this session last week!) re body mass makes a huge difference on the bodyweight exercises (i.e. Reverse Rows) as well!

Pump: During BB Push Press, was getting it painfully in my left forearm near my elbow, which is odd.

Vascularity: Good.

Quality of Training: Did my HIIT outside today through the snow - definitely prefer running outside, even though it felt like the areas of my face exposed were going to freeze off Sprints were good . . . Wow, the BB Front Squats kicked my ass this week - definitely an effort and feeling it up by my hips, which is a surprise. Gritted my teeth and got through the rest of the session . . . My left ankle gave out during the FIRST minute of Post-Weights Cardio, but I just kept on going. Punches were weak, no power behind them, and I felt shattered. With my ankle in pain and my calves cramping badly, I stopped after one round . . .

Recovery: The heavier weights are definitely starting to affect me now.

Body Composition and Look: Up to 125 pounds - +10 pounds from last week and +~15 pounds from two weeks ago. Won't know my body composition until the end of the week, but regardless of WHAT the extra mass is from, it makes me feel highly uncomfortable . . . Also noticed something yesterday that I have never noticed before on me, and felt it again today, even more noticeable. Age and abuse of my body is catching up on me, and this is the final sign that I can no longer "get away" with what I do! I HAVE to start being more serious about my health and fitness . . .

Other Notes: Might be a little longer waiting on the DCP and Eviscerate Smolder, so come Sunday I am going to start using Alpha-T2 again (it's been an effort NOT to start this earlier!), and when the 7-keto DHEA topical is gone, just use the Eviscerate that I have (just got to work through the burn) until the Eviscerate Smolder arrives.


FIT TIP OF THE DAY

If you want to lose fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training programme. Not only does it require less time to complete, but it burns more overall calories throughout the day. High intensity cardio makes the body more efficient at using oxygen and elicits the same hormonal response as resistance training - without the stress on the body - allowing for the same fat burning ability. High intensity exercise is also muscle sparing, due to the shorter exercise period performed and less calories burned during the session, allowing the body to be a more effective fat burning machine, since more muscle mass means a greater ability for the body to lose fat. (Read the rest of this article at The Cardio Debate for Fat Loss: High Intensity versus Low Intensity).

Genomyx H.E.A.T.s up the Female Terminator with DCP to Smolder for Competition

DISCUSSION

2011 started off well - and I'm going to KEEP it going FORWARD.
This is the year for moving from strength to strength, climbing the mountain towards the peak.

It's COMPETITION PREPARATION time again!

I am 13 weeks out from my first planned Figure competition of the year.

I have teamed up with Genomyx



(and Performance Enhancing Supplements)



for the 2011 competition season as a Sponsored Athlete.

I am going to kick off my first competition preparation with the H.E.A.T. Stack - a product I have never used.

I am going to be using the H.E.A.T. Stack standalone for a week to see how my body responds to that alone,
and then add in DCP and Eviscerate Smolder - both of which I have used before.
I will also be using Slin-Sane again.



After a further week, I will add my staple Alpha-T2 back in.


GOALS

For a month I am going to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat, focusing specifically on:
* Capping my delts and adding a little more mass to my arms
* Regaining my strength
* Returning to a decent level of fitness

After that month I am going to go straight into CUTTING mode for eight weeks,
with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
My body mass is irrelevant, but is likely to be ~108 pounds for competition.

The week pre-competition will be the "peak" week, specific for me re 7-day "diet-down" re competition.

My competition goal is to win my WNBF Figure Pro card.
To do this I need to win my Class AS WELL as the Overall Figure title at the competition.

Last time I competed I got third.



Knowing what I need to work on, I am going to focus more not on just getting leaner, but also on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)


BODY STATISTICS

* Body Composition of 9.8% bodyfat
* Body Mass of 115.2 pounds (please note that my bodyweight fluctuates a LOT, and so is not a good indicator of what my physique is like, and right now, depending on my nutrition fluctuates between 111-115 pounds)


TRAINING

I am following my own personal second modification of the Velocity Training Programme.

Monday: HIIT Cardio + Shoulders + Stretch 20-30 minutes

Tuesday: 20 min Cardio + Arms + Stretch 20-30 minutes

Wednesday: HIIT Cardio + Full-Body (Velocity Session A) + Stretch 20-30 minutes

Thursday: 20 min Cardio + Full-Body (Velocity Session B) + Stretch 20-30 minutes

Friday: HIIT Cardio + Full-Body (Velocity Session C) + Stretch 20-30 minutes

Saturday or Sunday*: V-Burn Challenge Circuit + Stretch 20-20 minutes

* The day that I do NOT do the V-Burn Challenge Circuit will be my Day OFF for that week.

I also add in ~10 minutes of Post-Weights Cardio on 3-4 days.

With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, more mass, and definite leaning. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.

Posing Practice will start 31 January for 10-15 minutes daily.




NUTRITION

My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult.

Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.

I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.




SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (from 30 January).

Assault (Blue Arctic Raspberry flavour): 1 serving ~30 min pre-training (until 16 January)/
From 18 January - (Raspberry Lemonade flavour) 1 serving ~30 min pre-training.

BC+EAA (Grape flavour): 21 grams post-Meal 1, 21 grams post-Meal 3, and 10.5 grams pre-bed.

DCP: 2 caps first thing, 2 caps immediately post-training, 2 caps pre-Meal 4, and 1 caps pre-bed (from 23 January).

Gut Health: 1 cap first thing and 1 cap immediately pre-Meal 1 (17-22 January)/
From 23 January - 1 cap immediately pre-Meal 1.

H.E.A.T. Stack: 1 cap first thing, 1 cap 6-8 hours post-dose 1, and 1 cap pre-bed.

IGF-2: 3 caps first thing.

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily.

Organic VitaBerry: 5 grams post-Meal 1 and 5 grams post-Meal 3 (until 16 January)/
Start again x January.

Slin-Sane: 2 caps immediately post-training, and 1-2 caps 15-30 min pre-meal later in the day/
From 18 January - 2 caps first thing, 2 caps immediately post-training, and 1 cap pre-bed.

Topicals: 24-36 pumps 7-keto DHEA applied post-post-training/morning shower and 24-36 pumps pre-bed (until 22 January)/
From 23 January - Eviscerate Smolder applied pre-bed.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

Review of Genomyx's Eviscerate Smolder

I was one of those who used the very FIRST Eviscerate Smolder betas, and I had two small tubes of it . . .


What is it?



* Burn Fat, but without the "Burning" Sensation
* Reduce Stubborn Fat Deposits
* Reduce The Appearance of Cellulite
* Enhance Definition
* Shed Excess Water
* Increase Vascularity

For more information on the product, please review Genomyx: Eviscerate Smolder


Smell: 8/10. Smells the same as Eviscerate - strongly like coffee.

Feel: 9/10. This is where Eviscerate Smolder shines over the original Eviscerate. On application, there was an icy wind across my skin where I applied the Eviscerate Smolder, and later a faint icy burn/smolder, and then nothing. When I got warm or hot, I could feel that faint smolder - otherwise I felt nothing, which was GREAT. The second bottle/tube of Eviscerate Smolder had the same icy feeling blow on the application areas as the first one did, but there was NO smolder or burn with it.

Spreadability: 10/10. Eviscerate Smolder spread over my skin quite well. There was no residue after application. I used four pumps - one for the front of my midsection, one for the back of my core, and one for each thigh. My first tube lasted me ~2 weeks, after which I got better at applying the minimal amount to cover the greatest area, and the second tube lasted me TWICE as long (which technically makes it using LESS Eviscerate Smolder during the second tube) - the Eviscerate Smolder in the second bottle was also more runny than it was in the first, which makes a difference in how much each pump spread.

Body Composition: 8/10. To understand how good my body composition effects actually were, you have to see what my training was like over the time using Eviscerate Smolder (since it is my training and not my nutrition that predominantly determines my leanness): 1. The week post-competition I did two resistance sessions and four cardio sessions; 2. The second week post-competition I did Maintenance training; 3. The third week post-competition I did four resistance sessions and six cardio sessions; 4. The fourth week post-competition I did Maintenance training; 5. The fifth week post-competition I did four resistance sessions and six cardio sessions; 6. The sixth week post competition I did Maintenance training. When I started Eviscerate Smolder, I had just been dieting for a week, training for several weeks at levels well over Maintenance training - which is why I used my body statistics at the end of the first week post-competition as my 'baseline' to go from. 'Baseline' was 111.4 pounds at 9% bodyfat. For two weeks my scale weight and body composition increased, coming out at 122.4 pounds and 10.1% bodyfat at the end of my third week post-competition. The next two weeks saw a body composition decrease, coming out at 115 pounds and 9.5% bodyfat. The last two weeks on Eviscerate Smolder saw a gradual increase again in body composition, bringing me out at 9.9% bodyfat at 119 pounds, leaving me with a final gain of pounds at a ratio of 3 to 1 increase in lean mass (+ 5.845 pounds) and bodyfat (+ 1.755 pounds) respectively, making for a reasonable recomp with not much fat gain . . . My girths did not change at all, with my clothes fitting BETTER, which is interesting . . . Please note that for the first four weeks of using Eviscerate Smolder, I was also using Triazole, and the last three weeks, I was using Erase, so not all of my results can be attributed solely to the Eviscerate Smolder . . .

Diuretic Effects: 9/10. Eviscerate Smolder definitely exerts a diuretic effect, and unlike the original Eviscerate, there was minimal to NO water retention while I was using it, despite my very high carbohydrate consumption during the majority of my time using it.

Vascularity: 5/10. As with the original Eviscerate, Eviscerate Smolder did not make a difference to my vascularity, and did not increase it either on application or during exercise - NOT an issue though, since I did not use Eviscerate Smolder for this purpose.

Other Effects: 10/10. I used Eviscerate Smolder with the Flawless/Flawless: IRDT (once my original Flawless had run out). When I started using the Eviscerate Smolder/Flawless combination, I had quite bad burn marks on my stomach from using a scalding hot wheatie almost daily for a couple of months prior (due to my painful and upset stomach during that time). After 11 days, the burn marks had lightened considerably, fading them almost to nothing in two weeks, and after 5-6 weeks of applying this combination once daily, the burn marks were GONE!

Overall: 9/10. The period in which I used Eviscerate Smolder was very UNcharacteristic of me, and I was UNcommonly inconsistent, with my training and nutrition unusual and all over the place - Maintenance one week and barely anything the next re training and eating well one week and terribly the next re nutrition. NOTHING went as planned and everything was readjusted and readjusted again over that period from what my goals, etc. were at the start of my usage of Eviscerate Smolder. Although I do not feel that I gave Eviscerate Smolder a fair trial, those six weeks that I used it have allowed me to see what effects it has in an IMperfect situation, and re body composition - which is the predominant reason for using Eviscerate Smolder - show that the product DOES indeed work, and that, in a PERFECT environment re training and nutritional control, it would give even better results, withOUT the unwanted effects (even though they only lasted whilst using the product and went away within a few days of stopping it) that the original Eviscerate had . . .

Would I use again? Yes. No hesitation. With the original DermaTherm no longer being available, Eviscerate Smolder is the best "fat loss" topical on the market, IMO - not only does it provide the effects of Eviscerate (which I considered the best topical on the market once the original DermaTherm was no longer available), but it does not burn and have the other effects such as water retention that the original Eviscerate did.

Would I recommend? Generally I would NOT recommend a topical fat loss product for those looking at "cutting" (unless one is relatively lean to begin with and just wants to lose that last 1-2% BF, then I wouldn't recommend at all) - I would recommend making sure that their NUTRITION was targeted at fat loss, with their TRAINING structured appropriately, before considering a fat loss supplement/product. In saying that, if diet and exercise were right, then just that little something extra could be recommended . . . As also shown with my results, I would recommend Eviscerate Smolder to anyone looking at RECOMPING or minimizing fat gain during a "bulk" . . .

Comparison to the original Eviscerate. Eviscerate Smolder is a lighter colour than Eviscerate. Goes on just as easily as Eviscerate, albeit a little runnier (i.e. without as much thickness/body). Unlike Eviscerate, it left an ICY wind across the skin where it was applied, with a faint icy burn and that is it - no extreme burning and feeling like I want to roll around naked outside in the snow like there was with the original Eviscerate (from my second tube on - there was NO burn with my FIRST tube and experience of it, which is interesting).

Day 323: So Ends the REAL Week OFF

Quote of the Day

"No one can continue without hope." - Gregori, Dark Curse (Christine Feehan)

Training

Let's take a brief look back after the last 7 weeks:

1. The week post-competition I did two resistance sessions and four cardio sessions;
2. The second week post-competition I did Maintenance training;
3. The third week post-competition I did four resistance sessions and six cardio sessions;
4. The fourth week post-competition I did Maintenance training;
5. The fifth week post-competition I did four resistance sessions and six cardio sessions;
6. The sixth week post competition I did Maintenance training;
7. This last week I have done ONE day of training, essentially making it the long needed week OFF.

That makes it 25 weeks since my last week off. On top of my terrible few days of caffeine withdrawal, this WEEK OFF has been LONG OVERDUE, and despite my stubbornness in determining never to have another COMPLETE week off ever again, because of everything over the last couple of weeks, my body has pretty much forced the issue. Now that it's done, I should be able to return to normal training from tomorrow . . .

Comments

Energy: Still exhausted.

Mental Focus and Clarity: Better today - now it's time to do everything I should have gotten done over the week when i could not concentrate!

Stress: Back above the red warning line . . .

Libido: It's been a highly demanding week . . . Pity it doesn't make one FORGET . . .

Body Composition and Look: Yes, I've gained some scale weight over this last week. However, unlike in the past when my weight fluctuates up and down like it has been, my girths have not really changed over the week from last week, staying the same, so something is doing SOMEthing - whether it's the Erase (3,7-keto DHEA IS good stuff) or the extra extracurricular activity taking the place of training, I don't know . . .

Other Notes: Last application of Eviscerate Smolder tonight . . . Second day of Recompadrol . . .

Question of the Day

Minds wander and we go with them; what would it be like to soar away with them and never come back?

Day 319: Hmmmm

Quote of the Day

"You will not become everything God intended you to be with everyone's approval . . . Follow your heart and God will bring people into your life who will support you." - Jamie Eason

Training

None.

Comments

Sleep - Time and Quality: I keep passing out after eating - this is now a serious problem, and it needs to be FIXED!

Mood/Aggression: Exhausted.

Energy: I feel dead.

Mental Focus and Clarity: I haven't been able to focus on anything for the last two days - I've had a constant searing pain in my temples, and it even hurts when I touch the skin around my eyes (not sure why).

Stress: The last week has been hell - literally.

Libido: Maybe it's the stress and everything that's happened lately, but I seem to want it all the time . . .

Recovery: I am absolutely SHATTERED, and I'm not sure why - maybe the last few days are catching up on me?

Other Notes: Passed out before planning to last night, so have another night or two left of Eviscerate Smolder . . . Used the last of my current bottle of Alpha-T2 today . . .

Question of the Day

What happens when you let go of a dream, let it slip through your fingers and fall into the deepest depths of the dark?

Day 312: Starting out as best I can

Quote of the Day

"I believe that everything happens for a reason. People change so that you can learn to let go, things go wrong so that you appreciate them when they're right, you believe lies so you eventually learn to trust no one but yourself, and sometimes good things fall apart so better things can fall together." - Marilyn Monroe

Music Video of the Day

OneRepublic - Say (All I Need)

Training

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 8 min jogging

Gym - Arms:
Superset A (3 min recovery) -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. Alternate Bicep Curls 4 x 20
Superset B (1 min recovery) -
3. Dips 4 x 6
4. Straight-Bar Tricep Push-Downs 4 x 12
Triset (1 min recovery) -
5. Close-Grip BB Bicep Curls 2 x 8, 6
6. Alternate Hammer Curls 2 x 20
7. Flat Close-Grip BB Bench Press 2 x 6, 8

Post-Weights Cardio 20 min.

Stretch 24 min.

Comments

Sleep - Time and Quality: Barely slept at all. Woke with a sharp, stabbing pain in my stomach, that took a few hours to dull and still hasn't gone away.

Mood/Aggression: Honestly, I'm too tired and drained to care anymore.

Energy: If I have to do something, I do it. Otherwise, I don't feel like doing anything, especially feeling nauseous and with my stomach the way it is.

Mental Focus and Clarity: I am mentally drained, and I can't afford to be.

Stress: I don't know if it's ever been much higher than this.

Joints: I could hear and feel my elbows clicking during my push/press movements, and my knees went through stages throughout my run of niggling.

Endurance: Got to pick this up quite a lot.

Strength: This week is 'baseline' weights, for me to make comparisons to in weeks to come, since I haven't been focused on strength for the last few months.

Pump: Triceps got more of a pump than biceps, and by the end of Superset B, the pump in the former was PAINFUL.

Vascularity: Veins through anterior delts and biceps good.

Quality of Training: HIIT Run was not the best. I pushed my body as hard as I could. I felt like I was running funny (probably was). Overall was very slow for the distance covered . . . Resistance training was a brief 30 minutes, but I know I WORKED . . .

Recovery: Fine.

Eviscerate Smolder Notes: The burn marks from the daily use of a perpetually scalding wheatie on my stomach during August and September have now gone, five weeks after starting use of Eviscerate Smolder/Flawless.

Other Notes: I think my body needs a detox and a week off ALL supplements - I'd probably feel a lot better for it. But, this is going to have to wait until the end of the year.

Question of the Day

What would you hold onto once you had it, that you would never ever want to let go of?

Day 298: CreaPure

Quote of the Day

"The only things that stand between a person and what they want in life are the will to try it, and the faith to believe it's possible." - Rich Devos

Music Video of the Day

3 Doors Down - It's Not My Time

Training

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 6 min jogging

Gym - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 4 x 8
2. Single-Leg Deadlifts 4 x 10 per leg
Superset B -
3. Push-Ups (feet on floor, hands on fists) 4 x 8
4. Supinated BB Bent Over Rows 4 x 6
Superset C -
5. BB Military Press 4 x 8
6. Hammer Raises 4 x 10
Superset D -
7. Alternate Hammer Curls 4 x 12 per side
8. Overhead Rope Tricep Extensions 4 x 12
Superset E -
9. Hanging Straight-Leg Raises 4 x 8
10. Reverse Curls (on floor) 4 x 10

Post-Weights Cardio 20 min.

Stretch 21 min.

Comments

Sleep - Time and Quality: A solid four hours, before waking up, only to go back to sleep for another four hours.

Mood/Aggression: Frustrated.

Energy: Smooth and focused.

Mental Focus and Clarity: Work, training, more work, and study.

Joints: Lateral right knee tight during HIIT Run, as well as left anterior delt niggling.

Endurance: Great.

Strength: It's going to be interesting to see how this improves now that my muscle creatine threshold levels have been at baseline for about a week, and will start to rise again.

Pump: Very strong.

Vascularity: Also very strong.

Quality of Training: Battling the wind (that reminded me a lot of where I grew up, reminiscent of my cycling training) during HIIT Run. Did two sets of efforts today. Shouldn't take too long to get my running fitness back . . . Resistance training was fine. Painful, but fine. I'm definitely preferring the ~40-minute sessions far better than the 2-2.5 hour sessions . . . Post-Weights Cardio has become a part of my Maintenance training, and so I do it, even if I don't want to . . .

Recovery: When I woke up, I was feeling the last couple of days' resistance sessions (lifting heavier than what I have been makes a difference as well).

Other Notes: Finally got my CreaPure and started today. It's been exactly SIX years since I last used powdered creatine - I prefer capsules for convenience. It also makes it exactly a month since I last used creatine - the first time since I started using creatine that I have had a deliberate break from it - and will take ~3 weeks for my muscle creatine threshold to be reached (I'm not going to load) . . . From tomorrow, I am going to change my EndoAmp Max dosing/timing (yes, again), since I am not completely comfortable using a cortisol control product only ONCE daily. I will be using 1.1 gram (i.e. half a scoop) first thing and 1.1 gram immediately post-training, when my cortisol levels are the highest . . . And I've noticed that I feel better when I have my second dose of Shred Matrix pre-bed, so will continue doing this from now on . . .

Eviscerate Smolder Notes: On Monday I started on my second beta test bottle. The Eviscerate Smolder in the second bottle is a little more runny than it was in the first. The second bottle has the same icy feeling blow on the application areas, but there is no smolder or burn with it. Interesting.

PerformaStrip VB-12 Notes: I have been using these for nine days now. I have changed the times of usage up over that time, experimenting with different situations: I have used it immediately pre-cardio, immediately pre-resistance training, at work; one, two, and three hours after having stimulants. The strips have a cherry taste, and leave my tongue red. They provide clean energy. An interesting thing to note is that I find myself getting quite warm, sweating more, and I am hot at work when everyone else is cold.

Day 294: Update

Training

I've only done one 20-minute cardio session since Tuesday. Not only is my body being unresponsive to training, but it seems like it is using this week even more as a "Week Off" than it did the week immediately post-competition (where I still did two resistance sessions and five days of cardio) - this week I will have only done two resistance sessions and three days of cardio.

Not that I have been doing nothing - on waking it has been work, then study before very active night work, and then more study until I am too tired to concentrate.

Comments

Sleep - Time and Quality: I have been passing out ~0530 and waking between 1200-1300 the last few days. Too much sleep . . .

Mood/Aggression: I've been very stressed the last few days, and had more than my fair share of angry moments.

Energy: If I pushed the issue, the energy would be there to do what I have to, but the desire to push the issue is nowhere to be found . . .

Mental Focus and Clarity: I've just spent the last three days starting and working on an assessment I had SIX weeks before that to work on, and handing it in was a relief. Also started and completed another assessment - not due for another three weeks - this morning before going to bed, to "make up" for wasting all that time for the other one.

Stress: HIGH! Having that first assessment done is a relief, though. I definitely have to stop procrastinating my study, because when I get into it, I DO get into it. Time management is of the essence, especially as November approaches, because it's going to be one of the most - if not the most - busiest month of the year for me, with training, clients, study, and several other jobs.

Libido: My body has been very responsive, even when I'm not even thinking about it.

Joints: My knees have been better, although when I bend down it is still done slowly.

Endurance: My night work is pretty much go-go-go from the time I walk in to he time I walk out (and is probably more intense than most people's cardio re pace), and I haven't faltered this week, as I usually do towards the end of the week, especially on a Friday or Saturday night. I've also NOT used any stimulants and been slipping a PerformaStrip VB-12 on my tongue once during my work shifts.

Vascularity: Reasonable.

Body Composition and Look: The last three weeks have NOT gone to plan re nutrition and training (more comments below), and the last two weeks have taken the biggest toll on my body. Yes, I HAVE gained some bodyfat and I can see it - even a few pounds of extra WEIGHT make a HUGE difference on my short frame - and although I am NOT happy with it, I know that I have done it to myself, and so I accept it and move on, determining to LOSE it all again as fast as I can.

Eviscerate Smolder Notes: Finished my first tube of Eviscerate Smolder today, so each one lasts ~2 weeks, and have one more to go. The Eviscerate Smolder/Flawless combo has faded the burn marks on my stomach almost to nothing in only TWO weeks of use - by the end of four weeks, they will be GONE!

Other Notes: I started IGF-2 again today, and next week I will be starting CreaPure until I get some more NeoVar Recomped (which I never want to be withOUT again!) . . . As mentioned, the last three weeks have NOT gone to plan re nutrition and training - something I am NOT happy with, but know will only give me more determination and motivation to get back to where I was, eating and training as I should, need, and want to be to get the results I want. The last three weeks have given me time to reflect on the weeks leading up to and after the competition re what worked re nutrition, training, and supplementation, and what didn't . . . I am NOT a dieter - I never have been, and after the last three weeks of NOT following the "diet" that I set for myself has hit home more than ever that I do NOT have to diet or be stringent in my nutritional practices to get results if I continue to listen to my body and manipulate my daily nutrition to suit ME for results. I simply (and yes, this is embarrassing to admit) do not have the discipline with my diet as I do my training, and over the years I have learned to manipulate my training to "make up" for that - I generally also stay relatively lean, so that if I HAVE to diet for a week or so to get a little bit leaner, then I can and do. So yes, a few things that USED to work for me now do NOT, but I am finding ways around them so that I DO get the results I desire . . .

Day 283: Double HIT

Training

HIT - Skip/Box:
2 rounds (no recovery between rounds) -
1. Skip 1 min
2. Straight Punches 1 min
3. Skip 1 min
4. Hooks 1 min
5. Skip 1 min
6. Uppercuts 1 min
7. Skip 1 min
8. Pitter-Patter 1 min
9. Skip 1 min
10. Plank 1 min

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

Stretch 20 min.

Comments

Sleep - Time and Quality: The 'first' day of training was tough - I slept for EIGHT hours!

Mood/Aggression: Mostly up, with some HIGHLY aggressive sections.

Energy: I have been a non-stop, running Energizer Bunny since I got up.

Mental Focus and Clarity: Top of the line.

Stress: High. And I am highly pissed off as well.

Libido: The body wants it.

Endurance: Excellent.

Pump: None.

Vascularity: Only after my carbohydrate meals.

Quality of Training: HIT was GREAT!

Recovery: Feeling it when I was finally able to stop and breath a little - six hours after my night shift started.

Body Composition and Look: Midsection looks great in the bathroom mirror - not as good in the gym, though. It must be the lighting, because my arms look better and way harder and defined in the gym mirrors than at home.

Other Effects: A couple of blemishes have appeared - nothing Flawless: IDRT and Eviscerate can't take care of.

Eviscerate Smolder Notes: When I get warm or hot, I can feel that smolder - otherwise, nothing, which is GREAT.

Other Notes: I woke late today - so late meant that I would not have time to do today's training and be back home in time to head to my night work, so I did Saturday's session instead (and Saturday's nutrition), and will do today's training tomorrow and go from there . . . Although no resistance training today, I used GlycoCarn-GPLC. Nothing. Pump and vascularity were zilch. It seems that using NO products has the OPPOSITE than intended effect on me, and I don't even get the usual decent pump and vascularity that I would get withOUT them. Interesting . . . Also, finally got my Primordial products, so started EndoAmp Max and Organic Vitaberry today . . . AND this is the longest I have been without using a creatine product in seven years, and after this week, my muscle creatine threshold levels will be back at baseline, when I start CreaPure (since it didn't arrive yet) . . .

Day 282: The Start of Brutal

Training

HIIT Cardio:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec recovery
c. 4 min jogging
d. 4 x 20 sec effort/40 sec recovery
e. 4 min jogging

Stretch 10 min.

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

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

Stretch 10 min.

Comments

Sleep - Time and Quality: Waking ~3 hours after going to sleep.

Mood/Aggression: Up and down. Someone mentioned in the gym that "you don't look very happy to be training", and my reply was, "I've been here a long time". Definitely was NOT a happy woman during training, and I am resigning myself to this fate for the next five weeks.

Energy: It was reasonable, but not out of this world.

Mental Focus and Clarity: Fine.

Stress: HIGH. I am going to have to make a real effort over the next five weeks to really try and decrease this, and stop taking on more than I should.

Immune System: Fine.

Libido: Sometimes enough is never enough even when it is enough!

Joints: Lateral left ankle was aching from the start of my training, and by the end, my left wrist was throbbing as well.

Endurance: Excellent.

Strength: I'm NOT going to be focusing on strength until these five weeks are up.

Pump: Minimal - certainly nowhere near as good as this session last time.

Vascularity: Hints of some blue lines - but that was only during the cardio aspects of my training; during resistance training I was lucky to see a few knots towards the end of the session.

Quality of Training: HIIT was HARD. For some reason my body was shattered after a few efforts . . . Resistance training was fine. Just under two hours - it's only day ONE of this, and already I can't wait for it to be over and done with! . . . Post-Weights Cardio was an effort. I'll be glad when I can stop doing this as well - even though I feel like I'm being bad if I DON'T do this after EVERY resistance session now . . .

Recovery: We'll see tomorrow.

Body Composition and Look: 9% bodyfat at 111.6 pounds. So, gained a little bodyfat - or it could just be that I am still holding some water from the last week. Either way, 9% bodyfat is my "starting point" for getting as lean as possible.

Other Effects: I'm looking forward to the Triazole drying me out.

Slin-Sane Notes: I have started dosing 1 cap of Slin-Sane first thing, and find this very effective.

Eviscerate Smolder Notes: I have noticed that there is minimal to no water retention with this - unlike the original Eviscerate, which caused quite a lot of water retention for me.

Other Notes: So far, all the NO products I have tried do NOT work for me. I used PlasmaJet only today, and got similar results to when I used Anadraulic Pump re less of a pump and vascularity than usual, etc. Tomorrow I am going to use GlycoCarn-GPLC only pre-training and see how that goes, and then on Wednesday stack PlasmaJet and GlycoCarn-GPLC to see what happens. On Wednesday I will be able to say for definite whether or not NO products are like Growth Hormone boosters for me and simply do NOT work with my body (except IGF-2 - which I use as a staple).

Day 281

Training

It's this week's scheduled Day OFF - definitely required before I head into next week. That's not to say that I'm not going to have my active time though - about an hour's yardwork today.

Comments

Sleep - Time and Quality: Waking after ~3 hours, which is getting close to 'normal' for me.

Energy: I have been running around non-stop!

Libido: Let's get wild, LOL.

Recovery: My back has DOMS from yesterday's boxing session - it feels GOOD.

Body Composition and Look: Lost half of the extra weight I gained post-competition, and seeing deeply my top four abs again. The rest will be gone by the end of next week.

Eviscerate Smolder Notes: This is like the original Eviscerate in its staying power and lasting effects - definitely, regardless of whether you have showered or not, continue feeling the 'smolder' up to 24 hours post-application!

Other Notes: My week 'off' is now over. Tomorrow it is BACK TO BRUTAL!

Day 277: Eviscerate Smolder

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 1 min effort/30 sec easy

Stretch 21 min.

Comments

Sleep - Time and Quality: All the carbohydrates I have been eating are knocking me out!

Mood/Aggression: As to be expected.

Energy: The way my body is feeling, not inclined to do anything much.

Mental Focus and Clarity: There.

Stress: HighER.

Endurance: Fine.

Quality of Training: Nothing mind-blowing.

Body Composition and Look: I am feeling every single one of the 15lb I have gained since Saturday. Even though I know they'll be gone by the end of next week, it still does a number on my head, and doesn't make my body feel any less UNcomfortable.

Slin-Sane Notes: I have to be careful not to have TOO much of this - have dosed two caps a couple of times instead of only one. Also need to make sure that I DO eat within 15-20 minutes of dosing, because it is quite strong and the hypoglycaemic effects kick in about then.

Eviscerate Smolder Notes: Eviscerate Smolder is a lighter colour than Eviscerate. Goes on just as easily as Eviscerate. Unlike Eviscerate, it leaves an ICY wind across the skin where it is applied. There is a faint icy burn and that it is . . . After putting Flawless over the top of the Eviscerate Smolder, the burn intensified, and started warming up. I am looking forward to this combination, and definitely hope that it gets rid of the burn marks on my stomach from the wheatie . . .

Completing the Female Terminator's REMODEL

19 weeks since I started training again, ~6 weeks since I have been back at Maintenance training levels.

I have just competed in my debut US Figure competition, where I placed third. I had initially planned on competing at the Worlds in November. However, I have reconsidered, deciding that I want to do 1-2 more competitions before stepping up to the World stage (IF I decide I want to continue competing in this arena).

I was not as lean as I wanted to be for my competition, and there is NO reason for me NOT to continue on the intense preparation that has occurred over the last week or so to get to the leanest and ULTIMATE conditioning of my life! I am giving myself one month maximum to lose 1% bodyfat (the leaner one gets, the harder it is to lose bodyfat, and a slower rate of loss will also mean a higher rate of being able to maintain that leanness) and ~2 inches from each my hips, and thighs (since I have gained muscle mass in those areas, I am not sure how much I will actually lose with losing some muscle mass - although I don't mind some going from my legs) - a loss of 1% bodyfat is going to make a dramatic difference to my physique.

Matt Cahill at Driven Sports wants a female perspective on Triazole - I am logging my experience so that other women can see effects and have some idea of what to expect, etc. should they consider using this product.

I am also using Slin-Sane - this is replacing NeoVar Recomped as my nutrient repartitioner/insulin mimetic.

AND I am one of the privileged who get to try the new Eviscerate Smolder betas!

GOALS

* Body Composition of 7% bodyfat (or as lean as physiologically possible - I want to be able to use myself for an anatomy chart!)
* Maintain Resting Pulse of 30-32 beats per minute

I'm starting this log at:
* Body Composition of 8% bodyfat
* Resting Pulse of 32 beats per minute

TRAINING

Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio

Thursday: 20 min Cardio + Stretch 20-30 minutes

Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min Post-Weights Cardio

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day OFF

A second cardio session (either am or pm) will be added in 2-4 days a week as well.

My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I am not going to do any specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I train legs, I gain muscle mass despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.

I train first thing in the morning, since this is the most effective for me.

And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.

NUTRITION

I am going to be doing a week-pre-competition diet every second week. Every first week I will allow myself a cheat meal either once every 3-4 days or once a week (on my Day OFF), depending on how I'm feeling after training, etc.

I will be having 5-6 meals daily, 2-3 hours apart.

I will continue to drink 1-2 galleons of water a day, with the only other liquid that I consume re drinks being herbal or green tea.

SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1.

BC+EAA: 3-4 x 10.5-21 grams daily.

BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.

CreaPure: 2.5g 60 min pre-training and 2.5g immediately post-training.

EndoAmp Max: first thing, post-training, and pre-bed.

IGF-2: 3 caps first thing and 3 caps pre-bed.

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MuscleGels: 1-2 daily.

Organic VitaBerry: 5g first thing and 5 g post-Meal 1.

Slin-Sane: 1 cap 15-20 min pre-Meal 1, and 1 cap pre-bed (as well as 1-2 caps 15-20 min pre-meal containing high carbohydrates).

Topicals: Eviscerate Smolder applied post-shower once daily.

Triazole: 1 cap first thing and 1 cap 6-8 hours post-Dose 1.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

I'll also be using GlycoCarn-GPLC (4.5g ~60 min pre-training) and PlasmaJet (10 caps 1-2 hours pre-training) on and off.

COMMENTS

Please note that I may or may not comment on all the factors listed below in each 'update'.

Sleep - Time and Quality
Mood/Aggression
Energy
Mental Focus and Clarity

Stress
Immune System
Libido
Joints
Endurance
Strength
Pump
Vascularity
Quality of Training
Recovery
Body Composition and Look
Other Effects

So, going to be a lot of fun over the next four weeks!