MOTIVATIONAL QUOTES OF THE DAY
"Never give up on anything that you can't go a day without thinking about." - Tony Horton
"It takes courage to be a real winner – not a winner in the sense of beating out someone else by always insisting on coming out on top – but a winner at responding to life. It takes courage to experience the freedom that comes with autonomy, courage to accept intimacy and directly encounter other persons, courage to take a stand in an unpopular cause, courage to choose authenticity over approval and to choose it again and again, courage to accept the responsibility for your own choices, and, indeed, courage to be the unique person you really are." - Muriel James and Dorothy Jongeward, Born to Win
"Standing up for what we believe in is essential to our growth in all aspects of life, physically, mentally and spiritually. If we do not speak out and act as we are, then what are we?...It is often easier said than done, but as it is stated, to be a winner, it is a must. If I were to look back at all of my success...I would conclude that it is a direct result that was yielded by action!!!...without action, from the inside out, the end results would have been different...Success and winning involves a greater knowledge of ones self and a greater connection to others...Life will pass you right on by if you wait for "the right time". Faith plus action will set you free." - Ben Booker
TRAINING
Monday
HIIT - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 108 rpm
Stretch 21 min.
Tuesday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12
2. BB Military Press 4 x 10
3. Lateral Raises 4 x 12
4. Stiff-Legged BB Deadlift (BB to touch ground) 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 23 min.
Wednesday
Cardio - Run:
1.5 miles @ 4.2 min/km
Abs (30 sec recovery between alternate sets):
Alternate Set -
1. Rope Crunches 4 x 30
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Post-Weights Cardio - Run:
1.5 miles @ 4.2 min/km
Stretch 25 min.
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Thursday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Stretch 23 min.
Friday
HIIT - Rollers:
a. 4 min in 39x18 @104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 110 rpm
Stretch 27 min.
Saturday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 20 min.
Sunday
Day OFF.
COMMENTS
Mental Focus and Clarity: Has not wavered this week. And it will not - eyes on the goal! And then ahead, to the next game!
Stress: Has been high this week, with everything going on (over the next few weeks, I might only be able to get 1-2 updates in, most likely a weekly one on Saturday night or Sunday, since that is now all I really have re "free" time).
Vascularity: Has been excellent this week. Been experimenting with some NO Infuse as well, to see if I can manipulate my vascularity to get what I want when I want - still got more to do in this area, but looking to need to have ~10 minutes intense cardio and be in a heated environment, for it to come out the best.
Quality of Training: The week didn't start out well, with not having a lot of energy, my body not wanting to train even a little, which could be because I have been pushing it hard the last eight weeks without much pause. Therefore, I relented, allowing this week to be an "Easy" week - with cardio most days, but only a couple of resistance sessions, in the hope that the low training volume will give my body enough rest so that it can go extreme hardcore hard-out again for the next two weeks!
Appetite: The next two weeks are going to be SERIOUS Lean Gains protocol re timing of 16 hours fasting, with an 8-hour feeding window, and LOTS of RecoverPRO - this is the nutritional method that my body gets the BEST results with, so it's back to this, with NO room for making any excuses from now on.
Body Composition and Look: 110.6 pounds at 8.3% bodyfat. So, gained a little bodyfat and lean body mass this week - very likely caused by a decrease in training volume, of weights especially. A small setback, but nothing that can't be corrected quickly. The next two weeks are working on going back down - first to 8% bodyfat, and then below it, as low as I can go!
Other Notes: Started back on Vitamin C on Friday, and considering dropping the IGF-2 until after competition (will make that decision in the next day or so)...I've also noticed a few things about my body aesthetically, that call for a change in training, so training is going to change a little, cutting work for Back (and Chest) to only a single day a week - incorporated into the Full-Body session, cutting any Legs back to an absolute minimum, targeting only Hamstrings, and increasing the volume re Shoulders and Arms. Whilst the changes in my body may not happen by competition, they most definitely will start making a difference not too long after, which is fine...
Competition Notes: TWO weeks left until competition! Everything is organized and ready to go. The only thing that needs more preparation is me - posing and stage walking, and the next two weeks are going to be full-on with them both. I've got this! I can do it! I must! I WILL!
Showing posts with label IGF-2. Show all posts
Showing posts with label IGF-2. Show all posts
July 3, 2011
June 21, 2011
Day 172: Life is about FORWARD momentum!
MOTIVATIONAL QUOTE OF THE DAY
"When you get inspiration, harness it and do not let it go. Objects in rest stay at rest unless acted upon by another force! If you don't like something in your life it's ON YOU to change it! Do not fear setbacks, push forward...NEVER stop." - Layne Norton
TRAINING
Session 1
Cardio - Rollers:
20 min in 39x18 @ 110-112 rpm
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 25
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm
Stretch 20 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: On and off, broken as hell, neither quality or quantity.
Mood/Aggression: Finding a reason to smile, continually inspired and motivated.
Energy: Some, but not a lot.
Stress: Decreasing.
Joints: Left wrist really aching during resistance training today.
Endurance: Great.
Strength: Better than this session last week.
Pump: Strong - love the way my arms felt!
Vascularity: Need to keep the vascularity I get when training or after a shower or eating ALL the time!
Quality of Training: Rollers was a much faster pace than that of late, but was good for my legs. Resistance training was pretty awesome, although, like yesterday, it passed quickly. Slowed the pace down more for "recovery" during post-weights rollers.
Recovery: Still recovering from my sore stomach from the last couple of days - that almost takes more out of me than training or photoshoots!
Other Notes: Going to return to having only HALF a dose of IGF-2 a day - 3 caps first thing.
"When you get inspiration, harness it and do not let it go. Objects in rest stay at rest unless acted upon by another force! If you don't like something in your life it's ON YOU to change it! Do not fear setbacks, push forward...NEVER stop." - Layne Norton
TRAINING
Session 1
Cardio - Rollers:
20 min in 39x18 @ 110-112 rpm
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 25
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm
Stretch 20 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: On and off, broken as hell, neither quality or quantity.
Mood/Aggression: Finding a reason to smile, continually inspired and motivated.
Energy: Some, but not a lot.
Stress: Decreasing.
Joints: Left wrist really aching during resistance training today.
Endurance: Great.
Strength: Better than this session last week.
Pump: Strong - love the way my arms felt!
Vascularity: Need to keep the vascularity I get when training or after a shower or eating ALL the time!
Quality of Training: Rollers was a much faster pace than that of late, but was good for my legs. Resistance training was pretty awesome, although, like yesterday, it passed quickly. Slowed the pace down more for "recovery" during post-weights rollers.
Recovery: Still recovering from my sore stomach from the last couple of days - that almost takes more out of me than training or photoshoots!
Other Notes: Going to return to having only HALF a dose of IGF-2 a day - 3 caps first thing.
June 17, 2011
Day 168: Great Things
MOTIVATIONAL QUOTE OF THE DAY
"If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you." - T. Alan Armstrong
TRAINING
Thursday
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Push-Ups (feet on floor, hands on fists) 4 x 10
Alternate Set B -
3. Reverse Rows 4 x 10
4. Incline DB Bench Press 4 x 10
Stretch 20 min.
Friday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 25
Alternate Set B -
3. Alternate Backward Lunges (long stride) 4 x 12 per side
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 20
6. Dips 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 20 per side
8. Lateral Raises 4 x 10
Alternate Set E -
9. Plate Hammer Raises 4 x 8-10
10. Behind-the-neck BB Military Press 4 x 8-10
Alternate Set F -
11. Push-Ups (feet on floor, hands on dumbbells) 4 x 10
12. Supinated Lat Pull-Downs 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: Nearly a solid eight hours.
Mood/Aggression: Confident and happy with how I am progressing
Energy: Pretty reasonable amount - back to being a bouncy bunny, LOL.
Mental Focus and Clarity: On target.
Libido: High.
Joints: Some grinding in my left elbow, which is interesting.
Endurance: Excellent.
Vascularity: Someone actually commented yesterday that the vascularity in my midsection is starting to be VERY noticeable, especially down my right side.
Quality of Training: Thursday - Since my Back/Chest session is only a short one, I did it after I got back from Chicago. No cardio, since my photoshoot was enough re effort . . . Friday - HIIT was good - back to "normal" re pace. Resistance training was also good. Took a couple of minutes to get going on the rollers after my weights, because my hips and legs are stiff from yesterday . . .
Recovery: Modeling is definitely as hard as training sometimes. My lower back, hips, and calves are aching after yesterday.
Body Composition and Look: As of yesterday, 107.6 pounds at 8.3% bodyfat. So, getting leaner and closer to where I want to be, and today, even after a "binge" last night after training, I can see a 6-pack when I flex. Got told by several people yesterday that the added muscle mass in my arms and deltoids is definitely noticeable, so that was nice, and awesome that my hard work (and let me tell you that it WAS - a LOT!) is showing. Thighs are almost an inch smaller than they were a month ago, which is great, and the definition in my legs is coming out well, too - all thanks to STOPPING ANY work for Legs except for my hamstrings, and plyometrics/bodyweight exercises only (for Full-Body) and the post-weights rollers "spinning" in a small gear.
Other Notes: Yesterday was one interesting day to say the least, LOL. First, I left for Chicago just after 0630, thinking it's enough time to get there by 0900, since the last time I went down it took me well under the time it "should" have, and I knew I might hit "rush hour". Well, I hit rush hour at 0730, lots of roadworks, and got to Katrell for make-up ok enough. Anyways, I left Tony's studio and headed off to meet Dan Ray. Somehow I ended up heading out to INDIANA! Realizing this, I stopped, making me another ~25 minutes from my destination. Turned around and headed back into Chicago, and with the roadworks going on, ended up going into the city centre. I was sitting there, stuck going one way for another half hour, thinking, "please don't get lost in the middle of Chicago!" Eventually found a sidestreet to turn around to head back the way I came - it was ~1130 by this time. But wait - it keeps going, LOL: So, I even eventually got turned around, going the right way. And onto the right street (I was like, "yay!") - or so I thought. I went up and down the street twice, since the address I was supposed to be at wasn't on it. Stopped for more directions, since the ones I had were now pretty much useless. Kept going down the road until it turned into another. Found another Bryn Mawr Ave - went up and down that one, around the block (and several others) trying to find the right place. But no, not there. By now, ~2.5 hours since leaving Tony and Katrell. So, more stopping for directions, only to learn that there are TWO River Roads in that area and THREE different Bryn Mawr Roads and I was on the WRONG one (which I kinda figured). Anyways, got back on track, and to my destination at 1300 (sigh of relief!) It doesn't end there, however. There are TWO lobbies in the Hyatt Regency; the walk-in one on the ground floor and the sign-in one on the first floor (which I learnt Dan calls the SECOND floor). Anyways, so I was there, waiting for Dan. Two hours later and I gave him another call (been doing that re updates on where I was, mortified about getting lost and being late), since we were going to meet in the main lobby. Turns out he's been waiting for those two hours for me in the OTHER lobby! So, interesting doesn't even begin to sum the day up! That aside, it was awesome to finally meet Dan and shoot, since I've been talking to him since before coming to the US. He was really good about everything and all we could do was laugh. Also met Teresa and Summer, two gorgeous ladies competing in the Junior Nationals (good luck to them!), and shot in and around them. With Dan's instruction, I now have my quarter turn posing down and are confident about it, and Summer gave me Bikini "posing" pointers - so a huge thank you to the both of them for that Lots of laughter, smiles, and fun had overall! Shooting was a blast. Definition and Vascularity started coming out on my last outfit, which was funny, considering I had timed my meals earlier in the day to bring them out for ~1000, LOL. So, a very COMPLETE day by the time I got home (didn't feel like I did ~8 hours worth of driving!) . . . On another positive and happy note, Mondo was sweet enough to send me some more IGF-2 (can't believe I have been this long withOUT it, honestly, since, until the end of my last bottle, I had used it almost without a break for ~3 years!) and I started that again today . . .
"If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you." - T. Alan Armstrong
TRAINING
Thursday
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Push-Ups (feet on floor, hands on fists) 4 x 10
Alternate Set B -
3. Reverse Rows 4 x 10
4. Incline DB Bench Press 4 x 10
Stretch 20 min.
Friday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 25
Alternate Set B -
3. Alternate Backward Lunges (long stride) 4 x 12 per side
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 20
6. Dips 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 20 per side
8. Lateral Raises 4 x 10
Alternate Set E -
9. Plate Hammer Raises 4 x 8-10
10. Behind-the-neck BB Military Press 4 x 8-10
Alternate Set F -
11. Push-Ups (feet on floor, hands on dumbbells) 4 x 10
12. Supinated Lat Pull-Downs 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: Nearly a solid eight hours.
Mood/Aggression: Confident and happy with how I am progressing
Energy: Pretty reasonable amount - back to being a bouncy bunny, LOL.
Mental Focus and Clarity: On target.
Libido: High.
Joints: Some grinding in my left elbow, which is interesting.
Endurance: Excellent.
Vascularity: Someone actually commented yesterday that the vascularity in my midsection is starting to be VERY noticeable, especially down my right side.
Quality of Training: Thursday - Since my Back/Chest session is only a short one, I did it after I got back from Chicago. No cardio, since my photoshoot was enough re effort . . . Friday - HIIT was good - back to "normal" re pace. Resistance training was also good. Took a couple of minutes to get going on the rollers after my weights, because my hips and legs are stiff from yesterday . . .
Recovery: Modeling is definitely as hard as training sometimes. My lower back, hips, and calves are aching after yesterday.
Body Composition and Look: As of yesterday, 107.6 pounds at 8.3% bodyfat. So, getting leaner and closer to where I want to be, and today, even after a "binge" last night after training, I can see a 6-pack when I flex. Got told by several people yesterday that the added muscle mass in my arms and deltoids is definitely noticeable, so that was nice, and awesome that my hard work (and let me tell you that it WAS - a LOT!) is showing. Thighs are almost an inch smaller than they were a month ago, which is great, and the definition in my legs is coming out well, too - all thanks to STOPPING ANY work for Legs except for my hamstrings, and plyometrics/bodyweight exercises only (for Full-Body) and the post-weights rollers "spinning" in a small gear.
Other Notes: Yesterday was one interesting day to say the least, LOL. First, I left for Chicago just after 0630, thinking it's enough time to get there by 0900, since the last time I went down it took me well under the time it "should" have, and I knew I might hit "rush hour". Well, I hit rush hour at 0730, lots of roadworks, and got to Katrell for make-up ok enough. Anyways, I left Tony's studio and headed off to meet Dan Ray. Somehow I ended up heading out to INDIANA! Realizing this, I stopped, making me another ~25 minutes from my destination. Turned around and headed back into Chicago, and with the roadworks going on, ended up going into the city centre. I was sitting there, stuck going one way for another half hour, thinking, "please don't get lost in the middle of Chicago!" Eventually found a sidestreet to turn around to head back the way I came - it was ~1130 by this time. But wait - it keeps going, LOL: So, I even eventually got turned around, going the right way. And onto the right street (I was like, "yay!") - or so I thought. I went up and down the street twice, since the address I was supposed to be at wasn't on it. Stopped for more directions, since the ones I had were now pretty much useless. Kept going down the road until it turned into another. Found another Bryn Mawr Ave - went up and down that one, around the block (and several others) trying to find the right place. But no, not there. By now, ~2.5 hours since leaving Tony and Katrell. So, more stopping for directions, only to learn that there are TWO River Roads in that area and THREE different Bryn Mawr Roads and I was on the WRONG one (which I kinda figured). Anyways, got back on track, and to my destination at 1300 (sigh of relief!) It doesn't end there, however. There are TWO lobbies in the Hyatt Regency; the walk-in one on the ground floor and the sign-in one on the first floor (which I learnt Dan calls the SECOND floor). Anyways, so I was there, waiting for Dan. Two hours later and I gave him another call (been doing that re updates on where I was, mortified about getting lost and being late), since we were going to meet in the main lobby. Turns out he's been waiting for those two hours for me in the OTHER lobby! So, interesting doesn't even begin to sum the day up! That aside, it was awesome to finally meet Dan and shoot, since I've been talking to him since before coming to the US. He was really good about everything and all we could do was laugh. Also met Teresa and Summer, two gorgeous ladies competing in the Junior Nationals (good luck to them!), and shot in and around them. With Dan's instruction, I now have my quarter turn posing down and are confident about it, and Summer gave me Bikini "posing" pointers - so a huge thank you to the both of them for that
Lots of laughter, smiles, and fun had overall! Shooting was a blast. Definition and Vascularity started coming out on my last outfit, which was funny, considering I had timed my meals earlier in the day to bring them out for ~1000, LOL. So, a very COMPLETE day by the time I got home (didn't feel like I did ~8 hours worth of driving!) . . . On another positive and happy note, Mondo was sweet enough to send me some more IGF-2 (can't believe I have been this long withOUT it, honestly, since, until the end of my last bottle, I had used it almost without a break for ~3 years!) and I started that again today . . .
April 25, 2011
Day 115: First Day of Week Off
MOTIVATIONAL QUOTE OF THE DAY
"Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our own cause and an unconquerable will to win, victory will not be denied us." - Winston Churchill
TRAINING
HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Cardio - Rollers:
20 min in 39x18 @ 106-108 rpm
Stretch 29 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Sleeping patterns still all over the place. Using this week to get them back on track as I WANT them!
Mood/Aggression: A little apprehensive about having a week off training so close to a photoshoot, but knowing that I will be able to come back harder than ever after it, hopefully make better progress than if I forced my body to slog it out this week like I tried to last week.
Energy: Enough to do what had to be done.
Mental Focus and Clarity: GOT to be there.
Stress: HIGH!
Endurance: Good.
Quality of Training: Since it is a "Week Off", only did eight sprints today. Finished off with rollers.
Recovery: This WHOLE week is about recovery.
Other Notes: I use the last of my IGF-2 tomorrow, so I will pretty much be using the bare minimum of basic staples this week.
"Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our own cause and an unconquerable will to win, victory will not be denied us." - Winston Churchill
TRAINING
HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Cardio - Rollers:
20 min in 39x18 @ 106-108 rpm
Stretch 29 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Sleeping patterns still all over the place. Using this week to get them back on track as I WANT them!
Mood/Aggression: A little apprehensive about having a week off training so close to a photoshoot, but knowing that I will be able to come back harder than ever after it, hopefully make better progress than if I forced my body to slog it out this week like I tried to last week.
Energy: Enough to do what had to be done.
Mental Focus and Clarity: GOT to be there.
Stress: HIGH!
Endurance: Good.
Quality of Training: Since it is a "Week Off", only did eight sprints today. Finished off with rollers.
Recovery: This WHOLE week is about recovery.
Other Notes: I use the last of my IGF-2 tomorrow, so I will pretty much be using the bare minimum of basic staples this week.
February 15, 2011
Day 46: Preparation and Letting Go
QUOTE OF THE DAY
"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come." - Joseph Campbell
MUSIC VIDEO OF THE DAY
Hoobastank - Finally Awake
TRAINING
Cardio - Run 5 miles.
Stretch 23 min.
COMMENTS
Energy: Definitely there - having a single dose of IGF-2 in the morning solved the fatigue issue.
Joints: Knees having a few niggles - not surprising considering the surface I am running on and the agility and bending yesterday, not to mention that an extra 15 pounds makes a huge difference on the stress on them during exercise like running.
Endurance: Fine.
Quality of Training: Since it's getting warmer and the snow is melting, I decided to go running outside. However, still a lot of ice around, and it turned into an agility running session, jumping over and dodging ice sheets. It was good to be outside again, though - running inside is so very different. not bad for just over 5-minute miles, but still feel quite uncomfortable and out of it when running - fitness needs to improve a lot more.
Recovery: Feeling core and hips from yesterday. I'm prepared for pain though and a lot of DOMS over the coming weeks - I HAVE to slaughter my body EVERY training session!
Other Notes: I used the last of my current bottle of Alpha-T2 yesterday, and have only one more day of Erase and two days of H.E.A.T. Stack left. Alpha-T2 and Erase I will start again when I get fresh bottles.
FIT TIP OF THE DAY
If you think you can't, you're already beaten before you begin, but if you think you can, you will! You have to BELIEVE IN YOURSELF and your ability to accomplish what you want to achieve. No dream is ever too high - not if you REALLY want it, and persistently pursue it!
"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come." - Joseph Campbell
MUSIC VIDEO OF THE DAY
Hoobastank - Finally Awake
TRAINING
Cardio - Run 5 miles.
Stretch 23 min.
COMMENTS
Energy: Definitely there - having a single dose of IGF-2 in the morning solved the fatigue issue.
Joints: Knees having a few niggles - not surprising considering the surface I am running on and the agility and bending yesterday, not to mention that an extra 15 pounds makes a huge difference on the stress on them during exercise like running.
Endurance: Fine.
Quality of Training: Since it's getting warmer and the snow is melting, I decided to go running outside. However, still a lot of ice around, and it turned into an agility running session, jumping over and dodging ice sheets. It was good to be outside again, though - running inside is so very different. not bad for just over 5-minute miles, but still feel quite uncomfortable and out of it when running - fitness needs to improve a lot more.
Recovery: Feeling core and hips from yesterday. I'm prepared for pain though and a lot of DOMS over the coming weeks - I HAVE to slaughter my body EVERY training session!
Other Notes: I used the last of my current bottle of Alpha-T2 yesterday, and have only one more day of Erase and two days of H.E.A.T. Stack left. Alpha-T2 and Erase I will start again when I get fresh bottles.
FIT TIP OF THE DAY
If you think you can't, you're already beaten before you begin, but if you think you can, you will! You have to BELIEVE IN YOURSELF and your ability to accomplish what you want to achieve. No dream is ever too high - not if you REALLY want it, and persistently pursue it!
February 12, 2011
Day 43: Desire and Strength
QUOTE OF THE DAY
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes. Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes. Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.
February 11, 2011
Day 42: I Will Not Bow
QUOTE OF THE DAY
"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Breaking Benjamin - I Will Not Bow
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A during efforts)
c. 4 min in 39x17 @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A during efforts)
e. 4 min in 39x16 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Still over sleeping and feeling like I want to KEEP sleeping - this needs to end NOW!
Mood/Aggression: Wondering what the hell is going on . . . And working through it . . .
Energy: I still feel absolutely shattered . . .
Endurance: Fine.
Quality of Training: Not all that was planned, but intense enough . . . Might attempt my resistance training session a bit later . . .
Recovery: I feel like I was the one who just walked 550 kilometres in a little under a week, and not my younger sister!
Body Composition and Look: I see and feel all the areas that need improving ASAP!
Other Notes: Actually, come to think of it, started back on IGF-2 recently, at full dosage and not only the first thing I have been using for the last month - that could affect my energy a little the first week back on it . . .
Competition Notes: Eight weeks until competition - the "last minute" has been and gone . . .
FIT TIP OF THE DAY
If you want to gain muscle, you need to EAT for it! Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.
"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Breaking Benjamin - I Will Not Bow
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A during efforts)
c. 4 min in 39x17 @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A during efforts)
e. 4 min in 39x16 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Still over sleeping and feeling like I want to KEEP sleeping - this needs to end NOW!
Mood/Aggression: Wondering what the hell is going on . . . And working through it . . .
Energy: I still feel absolutely shattered . . .
Endurance: Fine.
Quality of Training: Not all that was planned, but intense enough . . . Might attempt my resistance training session a bit later . . .
Recovery: I feel like I was the one who just walked 550 kilometres in a little under a week, and not my younger sister!
Body Composition and Look: I see and feel all the areas that need improving ASAP!
Other Notes: Actually, come to think of it, started back on IGF-2 recently, at full dosage and not only the first thing I have been using for the last month - that could affect my energy a little the first week back on it . . .
Competition Notes: Eight weeks until competition - the "last minute" has been and gone . . .
FIT TIP OF THE DAY
If you want to gain muscle, you need to EAT for it! Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.
January 28, 2011
Day 28: Cutting starts next week
QUOTE OF THE DAY
"Life is not about finding yourself. It is about creating yourself." - George Bernard Shaw
MUSIC VIDEO OF THE DAY
Cold - Wasted Years
TRAINING
Cardio - ~3 mile Run.
Stretch 10 min.
Full-Body (45 sec recovery between sets):
1. Wide-Grip Lat-Pulldown 5 x 8RM
2. Incline DB Bench Press 5 x 8-9RM
3. BB Romanian Deadlift 5 x 8
4. Close-Grip BB Bicep Curl 5 x 8RM
5. Hanging Straight-Legs Raises (toes touch bar) 5 x 8
Post-Weights Cardio - Stepper:
10 min @ 11 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Aggressive as hell heading to the gym. Not happy in the gym. Kind of flat about now.
Energy: My body feels heavy and sluggish today.
Mental Focus and Clarity: This can never let up now.
Stress: Where do you draw the line between beneficial and detrimental?
Libido: Maybe later . . .
Joints: PAIN in wrists!
Endurance: Ok.
Strength: Added yet a further 5-10 pounds on all exercises from last week (ignoring the pain in my wrists).
Pump: Strong.
Vascularity: Very strong.
Quality of Training: Since running seems to help me re fat loss, decided to run. Running on an indoor track is definitely not as much fun as running outside, and the time passes much slower. However, did it, even with lateral left knee seizing up after eight minutes and stitch in right side towards the end . . . Resistance training was straight PAIN from the beginning. I honestly felt throughout almost the entire session that my wrists were being wrenched from their sockets, and the pain was - PAIN! . . . Only did 10 minutes of Post-Weights Cardio, but from next week, I am going to have to make sure that I do 20 minutes of cardio pre-weights daily and 20-minutes of post-weights cardio at least 3-4 days . . .
Recovery: I'll feel it later no doubt.
Appetite: DCP should get here early next week, which is good, because I need something to SUPPRESS my appetite (if I could have New Year's week back re this, I would!)
Body Composition and Look: This is all going to CHANGE!
Other Effects: Call me a wuss, but I canNOT handle using Eviscerate any more - my skin is just far too sensitive now (I think the hard water in the US has a lot to do with it, since it has been bad since I've been over here). The burn is never-ending and it's still as fresh >12 hours after application as it was when I applied it, and if it so much as gets wet re sweat (training) or in another shower (anything not cold water), it burns MORE. Honestly, I would rather literally crash from the top of the 45-degree bank of a wooden velodrome and slide down to the bottom than endure this 'I'm burning alive' feeling daily. So, I am stopping Eviscerate and just going to wait until the Eviscerate Smolder arrives.
Other Notes: I haven't had IGF-2 for two days now, so I was interested in seeing if Assault would work as well as it has been with the addition of the Rhodiola Rosea. If yesterday is anything to go by, then it is ok - guess we'll see until more IGF-2 arrives how things go.
Competition Notes: I was going to recomp for another two weeks. However, given where I am now and where I want to be for competition, I am going to adjust that and start cutting from NEXT week. At a rate of 0.5% bodyfat loss per week (give or take, but usually it averages out to this, regardless), it will take me ~8 weeks to get as lean as I can - this gives me an additional two weeks to tweak things, and a further week for the competition diet preparation. Since I AM serious about this, and want to win my Pro card at THIS competition, doing this the right way for results is what I HAVE to do - no more screwing around and letting life interfere with things!
FIT TIP OF THE DAY
I keep seeing and having people ask how to train females with weights, thinking that there are separate distinctions between "male" and "female" training. There is NO difference in training a female than training a male - they should be doing the same exercises re resistance training (albeit most will be lifting less than a male would - this is the ONLY difference). As with everything else, the resistance training programme should be tailored to the individual specific for their goals AND needs.
"Life is not about finding yourself. It is about creating yourself." - George Bernard Shaw
MUSIC VIDEO OF THE DAY
Cold - Wasted Years
TRAINING
Cardio - ~3 mile Run.
Stretch 10 min.
Full-Body (45 sec recovery between sets):
1. Wide-Grip Lat-Pulldown 5 x 8RM
2. Incline DB Bench Press 5 x 8-9RM
3. BB Romanian Deadlift 5 x 8
4. Close-Grip BB Bicep Curl 5 x 8RM
5. Hanging Straight-Legs Raises (toes touch bar) 5 x 8
Post-Weights Cardio - Stepper:
10 min @ 11 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Aggressive as hell heading to the gym. Not happy in the gym. Kind of flat about now.
Energy: My body feels heavy and sluggish today.
Mental Focus and Clarity: This can never let up now.
Stress: Where do you draw the line between beneficial and detrimental?
Libido: Maybe later . . .
Joints: PAIN in wrists!
Endurance: Ok.
Strength: Added yet a further 5-10 pounds on all exercises from last week (ignoring the pain in my wrists).
Pump: Strong.
Vascularity: Very strong.
Quality of Training: Since running seems to help me re fat loss, decided to run. Running on an indoor track is definitely not as much fun as running outside, and the time passes much slower. However, did it, even with lateral left knee seizing up after eight minutes and stitch in right side towards the end . . . Resistance training was straight PAIN from the beginning. I honestly felt throughout almost the entire session that my wrists were being wrenched from their sockets, and the pain was - PAIN! . . . Only did 10 minutes of Post-Weights Cardio, but from next week, I am going to have to make sure that I do 20 minutes of cardio pre-weights daily and 20-minutes of post-weights cardio at least 3-4 days . . .
Recovery: I'll feel it later no doubt.
Appetite: DCP should get here early next week, which is good, because I need something to SUPPRESS my appetite (if I could have New Year's week back re this, I would!)
Body Composition and Look: This is all going to CHANGE!
Other Effects: Call me a wuss, but I canNOT handle using Eviscerate any more - my skin is just far too sensitive now (I think the hard water in the US has a lot to do with it, since it has been bad since I've been over here). The burn is never-ending and it's still as fresh >12 hours after application as it was when I applied it, and if it so much as gets wet re sweat (training) or in another shower (anything not cold water), it burns MORE. Honestly, I would rather literally crash from the top of the 45-degree bank of a wooden velodrome and slide down to the bottom than endure this 'I'm burning alive' feeling daily. So, I am stopping Eviscerate and just going to wait until the Eviscerate Smolder arrives.
Other Notes: I haven't had IGF-2 for two days now, so I was interested in seeing if Assault would work as well as it has been with the addition of the Rhodiola Rosea. If yesterday is anything to go by, then it is ok - guess we'll see until more IGF-2 arrives how things go.
Competition Notes: I was going to recomp for another two weeks. However, given where I am now and where I want to be for competition, I am going to adjust that and start cutting from NEXT week. At a rate of 0.5% bodyfat loss per week (give or take, but usually it averages out to this, regardless), it will take me ~8 weeks to get as lean as I can - this gives me an additional two weeks to tweak things, and a further week for the competition diet preparation. Since I AM serious about this, and want to win my Pro card at THIS competition, doing this the right way for results is what I HAVE to do - no more screwing around and letting life interfere with things!
FIT TIP OF THE DAY
I keep seeing and having people ask how to train females with weights, thinking that there are separate distinctions between "male" and "female" training. There is NO difference in training a female than training a male - they should be doing the same exercises re resistance training (albeit most will be lifting less than a male would - this is the ONLY difference). As with everything else, the resistance training programme should be tailored to the individual specific for their goals AND needs.
January 27, 2011
Day 27: Happy Impulses
QUOTE OF THE DAY
"Taking the high road is usually not the easy one to take or the most popular. The low road seems to offer instant satisfaction. It may seem better for the moment, but if you compromise you principles and your integrity, it will always end up costing you far more in the long run." - Billy Cox
MUSIC VIDEO OF THE DAY
Breaking Benjamin - Blow Me Away
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 4-5
2. Overhead BB Squats 4 x 5
3. Weighted Dips 4 x 5
4. Ab Rollout 4 x 5
Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr
b. 1 min @ 15.2 km/hr
c. 1 x 30 sec @ 16 km/hr / 30 sec rest
d. 1 x 30 sec @ 16.8 km/hr / 30 sec rest
e. 1 x 30 sec @ 17.6 km/hr / 30 sec rest
f. 1 x 30 sec @ 18.4 km/hr / 30 sec rest
g. 8 x 20 sec @ 19.2 km/hr / 40 sec rest
h. 1 x 30 sec @ 19.2 km/hr / 30 sec rest
i. 1 min @ 14.4 km/hr
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. Now to get into a SCHEDULE!
Mood/Aggression: GREAT mood today, especially during and after training. Was completely random afterwards, impulsively going lingerie shopping (those who know me know that I am NOT a shopper, and least of all for lingerie, LOL). So had fun, a day out from normal, ready to get back into life.
Energy: LOTS. Got told twice in the space of an hour that I am "quite jumpy" and restless/"nervous" - I am a very hyperactive individual, yes, and the more physical and active I am, the better!
Mental Focus and Clarity: Playtime is over - not it's time for work.
Stress: Took the day off from stress today.
Libido: Could read its head . . .
Joints: Very painful in left wrist, especially with the heavier weights and the additional weight to Dips.
Endurance: Great.
Strength: Added an extra 20 pounds from last week to the exercises that matter re weight - it's good to be doing WEIGHTED Dips again!
Pump: A little - more in my legs from the HIIT cardio than weights.
Vascularity: Strong.
Quality of Training: HIIT Run pre-weights was AMAZING - the BEST one in probably the last YEAR! Pace did NOT falter at all, covering the same distance in each sprint. Had a small stitch, but ignored it and just sprinted my lungs out . . . Resistance training only added to an already great session. My strength is improving by leaps and bounds, especially now that I am focusing on it. My left wrist is still giving me problems, but I can ignore the pain and just flex my wrist in my recovery periods . . . Post-Weights I felt as fresh as anything, so it was onto the treadmill for some more HIIT. After the first effort at 19.2 km/hr, I went to increase the pace, but the treadmill wouldn't go higher. So stuck at that for a bit. The last minute was a definite effort, but so very happy when I finished . . .
Recovery: I feel BRILLIANT (probably going to feel the effects tomorrow, LOL)!
Body Composition and Look: So, the changes in my body over the last two weeks hit home more than ever - hit with a final shock, honestly - when I looked in the mirror in the dressing room of Victoria's Secret. Age has definitely caught up on me. Abuse as well. Maybe some effects of having run products with AI properties for so long (even though I love them). Even though my body composition is reasonably low (although not as low as I would like), my body is changing and doing so many unexpected things, from leaning out whilst slowly gaining mass and definition up top, to whatever seemed to have gone from the top re fat redistributing to my lower. Odd and NOT cool. Get rid of it all!!!
Other Notes: Used the last dose of my current bottle of IGF-2 yesterday, but will be starting more as soon as my new bottle gets here. Also going to be starting Erase as soon as it arrives (hopefully next week), along with organic VitaBerry. And then a week after that, I will be starting Shred Matrix. DCP will be started as soon as it gets here (which, hopefully is next week).
FIT TIP OF THE DAY
Stop looking at everyone else. Look at you and you only. There's no point in comparing yourself to anyone but yourself, because everyone else started somewhere, albeit highly likely not the same place you started from. You're competing against YOURSELF, no one else! Focus on YOU: Your starting point, your goals, and make your path from the former to the latter, and don't look at what anyone else is doing.
"Taking the high road is usually not the easy one to take or the most popular. The low road seems to offer instant satisfaction. It may seem better for the moment, but if you compromise you principles and your integrity, it will always end up costing you far more in the long run." - Billy Cox
MUSIC VIDEO OF THE DAY
Breaking Benjamin - Blow Me Away
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 4-5
2. Overhead BB Squats 4 x 5
3. Weighted Dips 4 x 5
4. Ab Rollout 4 x 5
Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr
b. 1 min @ 15.2 km/hr
c. 1 x 30 sec @ 16 km/hr / 30 sec rest
d. 1 x 30 sec @ 16.8 km/hr / 30 sec rest
e. 1 x 30 sec @ 17.6 km/hr / 30 sec rest
f. 1 x 30 sec @ 18.4 km/hr / 30 sec rest
g. 8 x 20 sec @ 19.2 km/hr / 40 sec rest
h. 1 x 30 sec @ 19.2 km/hr / 30 sec rest
i. 1 min @ 14.4 km/hr
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. Now to get into a SCHEDULE!
Mood/Aggression: GREAT mood today, especially during and after training. Was completely random afterwards, impulsively going lingerie shopping (those who know me know that I am NOT a shopper, and least of all for lingerie, LOL). So had fun, a day out from normal, ready to get back into life.
Energy: LOTS. Got told twice in the space of an hour that I am "quite jumpy" and restless/"nervous" - I am a very hyperactive individual, yes, and the more physical and active I am, the better!
Mental Focus and Clarity: Playtime is over - not it's time for work.
Stress: Took the day off from stress today.
Libido: Could read its head . . .
Joints: Very painful in left wrist, especially with the heavier weights and the additional weight to Dips.
Endurance: Great.
Strength: Added an extra 20 pounds from last week to the exercises that matter re weight - it's good to be doing WEIGHTED Dips again!
Pump: A little - more in my legs from the HIIT cardio than weights.
Vascularity: Strong.
Quality of Training: HIIT Run pre-weights was AMAZING - the BEST one in probably the last YEAR! Pace did NOT falter at all, covering the same distance in each sprint. Had a small stitch, but ignored it and just sprinted my lungs out . . . Resistance training only added to an already great session. My strength is improving by leaps and bounds, especially now that I am focusing on it. My left wrist is still giving me problems, but I can ignore the pain and just flex my wrist in my recovery periods . . . Post-Weights I felt as fresh as anything, so it was onto the treadmill for some more HIIT. After the first effort at 19.2 km/hr, I went to increase the pace, but the treadmill wouldn't go higher. So stuck at that for a bit. The last minute was a definite effort, but so very happy when I finished . . .
Recovery: I feel BRILLIANT (probably going to feel the effects tomorrow, LOL)!
Body Composition and Look: So, the changes in my body over the last two weeks hit home more than ever - hit with a final shock, honestly - when I looked in the mirror in the dressing room of Victoria's Secret. Age has definitely caught up on me. Abuse as well. Maybe some effects of having run products with AI properties for so long (even though I love them). Even though my body composition is reasonably low (although not as low as I would like), my body is changing and doing so many unexpected things, from leaning out whilst slowly gaining mass and definition up top, to whatever seemed to have gone from the top re fat redistributing to my lower. Odd and NOT cool. Get rid of it all!!!
Other Notes: Used the last dose of my current bottle of IGF-2 yesterday, but will be starting more as soon as my new bottle gets here. Also going to be starting Erase as soon as it arrives (hopefully next week), along with organic VitaBerry. And then a week after that, I will be starting Shred Matrix. DCP will be started as soon as it gets here (which, hopefully is next week).
FIT TIP OF THE DAY
Stop looking at everyone else. Look at you and you only. There's no point in comparing yourself to anyone but yourself, because everyone else started somewhere, albeit highly likely not the same place you started from. You're competing against YOURSELF, no one else! Focus on YOU: Your starting point, your goals, and make your path from the former to the latter, and don't look at what anyone else is doing.
January 11, 2011
Day 11: Dreams take Building too
Quote of the Day
"If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them." - Henry David Thoreau
Music Video of the Day
Sevendust - Inside
Training
Cardio 20 min.
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 15, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 6
Superset B -
3. Dips 4 x 6
4. DB French Press (standing) 4 x 6, 5, 4, 3
Triset -
5. Close-Grip BB Bicep Curls 4 x 8
6. Alternate Hammer Curls 4 x 10 per side
7. Flat Close-Grip BB Bench Press 4 x 8
Stretch 20 min.
Comments
Sleep - Time and Quality: ~6 hours - bedtime a little late, but waking time getting closer to being acceptable.
Mood/Aggression: No matter what happens, tomorrow always comes, and every day is a fresh start. I'm making the most of mine - with a smile . . . The fact that I have energy is also contributing to my good mood . . .
Energy: Fourth day using the Blue Arctic Raspberry Assault. I actually experienced a few Beta-Alanine tingles today for a few minutes not long after dosing. Being withOUT stimulants but the small amount in Assault as been interesting, and I'm NOT suffering for the lack of them, like I would usually be (by now, I would have gone into serious withdrawal). Re energy, although it contains 9g of carbohydrates, they are minimal, but are potentially a small reason why I feel good using it, especially considering I train first thing on an empty stomach (well, the last week or so has been pretty much nothing but empty stomach almost all the time). So, definitely enjoying my time on Assault so far
Mental Focus and Clarity: I've done a lot today, and there's still a lot of day left.
Stress: Mind elsewhere.
Joints: Heavy weights and my left wrist are not a good combination - it's just going to have to suck it up and deal!
Endurance: Great.
Strength: Deliberately pushed the limits today - feeling protest from my left wrist, but did it.
Pump: Always strong on Arms' day.
Vascularity: Very noticeable in arms.
Quality of Training: An easy start with cardio this morning. Surprisingly, not a lot of sweating today (even though I was in a long-sleeved polarfleece and sweatpants - want to sweat the fever out) . . . Headed into some aggressive lifting. Painful, but pushing through. I'm going to have to consider modifying a few exercises, or go lower in reps with the heavier weights, to accommodate my left wrist a little (since ruining it more than it is already is not the aim) . . .
Recovery: I feel awesome - no aches or pains (surprising for the heavier lifting). Guess my body DOES get back into things pretty fast. Also, the Suma Root is Assault is a small gem.
Body Composition and Look: Got told that my definition is coming out again re abs, and in the gym lifting, my deltoids and arms are starting to come along. Need to cap my deltoids more, but it's getting there.
Other Notes: For some reason, IGF-2 has started upsetting my stomach if I take it pre-bed, so for a week I have stopped this dose, using only first thing in the morning . . . Right now I am not even using all my staple supplements, down to the bare minimum of BC+EAA, IGF-2, Organic VitaBerry, and Muscle Gels, with the addition of Assault - which is fine, since my body seems to be managing ok . . .
7-Keto DHEA Topical Notes: I've been using this for four weeks now. The last two weeks, the last one especially have been when I have noticed the most difference and change in my figure (and this was commented on by another as well). I have just under a third of the bottle left and don't want it to run out!
October 18, 2010
Day 289: Training has become a JOB
Training
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 x 40 sec effort/20 sec rest
d. 4 min jogging
Stretch 10 min.
Gym - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 8 x 12
2. Side-to-Side Plyometric Bench Jumps 8 x 12 per leg
Superset B -
3. Push-Ups (feet on bench, hands on medicine balls) 8 x 10
4. Supinated BB Bent Over Rows 8 x 10
Superset C -
5. BB Military Press 8 x 10-12
6. DB Lateral Raises 8 x 10-12
Superset D -
7. Alternate DB Hammer Curls 8 x 10-12 per side
8. Dips 8 x 10
Superset E -
9. Rope Crunch 8 x 10-12
10. Hanging Straight-Leg Raises 8 x 10
Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr / 30 sec rest
b. 1 min @ 13.6 km/hr / 30 sec rest
c. 1 min @ 14.4 km/hr / 30 sec rest
d. 1 min @ 15.2 km/hr / 30 sec rest
e. 1 min @ 16 km/hr / 30 sec rest
f. 1 min @ 16.8 km/hr
Post-Weights Cardio - Run:
10 min @ 13.3 km/hr
Stretch 10 min.
Comments
Mood/Aggression: Frustrated. Aggressive. Tired. Could easily turn like the wind though and be something else altogether.
Energy: There.
Mental Focus and Clarity: Bit off today - and I can't be!
Stress: I can feel it beating away at the door.
Libido: Whoever said AIs kill libido was WRONG - at least when it comes to me, because every single one I have used has HEIGHTENED my already naturally high libido!
Joints: Knees were slightly better today. Wrists were bothering me instead, especially from Superset B.
Endurance: Awesome.
Pump: High.
Vascularity: Coming out stronger and stronger as the days roll by.
Quality of Training: A bit like last week, and not really even wanting to be training. Resistance training I made shorter by ~30 minutes by supersetting instead of alternate setting everything, and also wanted to make it more intense, since I need some punishment after last week. The time went relatively quickly, but by Superset E my grumpy "I don't want to be here; what the fcuk am I doing?" face was on, and I just wanted to be gone.
Recovery: Feeling my body niggle here and there.
Other Notes: Training has become a JOB for me now. There has been no enjoyment in it for the last week or so, pretty much. I just do it because I HAVE to. NOT cool. Maybe because I didn't really have a week OFF, and this is now the 21st week since I started back training after earlier this year. Or maybe the two weeks pre-competition - even though I only dieted for the last one, training was hard both weeks - took more out of me than I thought. Maybe I need a REAL break. I don't know. Whatever the reason, I am NOT giving myself a break, and I had better get OVER it FAST! . . . Last day of this bottle of IGF-2 . . . I've also decided that I'm going to use Alpha-T2 chronically, and therefore I will start that again when my new bottle/s arrive a little later this week . . .
July 5, 2010
Day 186: The Journey Continues . . .
Time to start Competition Preparation
Having been back training for 6 weeks now after a forced 13-week break from training, my fitness is slowly returning. Training has been different the last 4 weeks - a lot less than Maintenance, but enough for my body - and I've made some interesting progress. But now, it's time to step it up a bit - when my body crashed, I had to forego the competition I'd planned on doing, making the first one I will be taking the stage for in just under 13 weeks. Although I'm still trying to get back to my normal level of fitness, I'm going to be hard on myself and demand that I be in competition shape within the next 4-7 weeks, giving me plenty of time to make any adjustments, etc. as required.
For two weeks pre-FREE TEST, I used T-911 and Anadraulic State GT to 'kickstart' me back into training. So starts my competition preparation, and giving a longer review on T-911 and Anadraulic State GT, as well as observing the effectiveness of the T-911/Drive/IGF-2 stack.
Goals
What I am aiming for over the next 4-7 weeks:
* Body Composition of 7% bodyfat (8% bodyfat is acceptable, but if I can get leaner, then I want to be leaner)
* Resting Pulse of 30-32 beats per minute
Training
Training is going to continue for a bit along the lines of what I have been doing the last 4 weeks, which is still very much a 'Back to Basics' routine.
Sunday: HIIT Cardio + Stretch 20-30 minutes
Monday: 20-40 min Cardio + Stretch 20-30 minutes + Gym
Tuesday: HIIT Cardio + Stretch 20-30 minutes
Wednesday: 20-40 min Cardio + Stretch 20-30 minutes + Gym
Thursday: HIIT Cardio + Stretch 20-30 minutes
Friday: 20-40 min Cardio + Stretch 20-30 minutes + Gym
Saturday: V-Burn Challenge Circuit + Stretch 20-30 minutes
I might change a few things, like when HIIT is done (as it seems to work better for me pre-gym), but in essence, I will be doing 20 minutes of both cardio and stretching a day, as well as 3-4 resistance sessions a week.
Supplements
(in alphabetical order):
Anadraulic State GT: 1-2 scoops 40-60 min pre-training (and sometimes 1 scoop immediately post-training).
BC+EAA: 3-4 x 10.5-21 grams daily.
Bio-Mend: 2 caps post-breakfast.
BLACK CATS: 2 caps first thing and 2 caps 6-8 hours post-Dose 1.
Drive: 2 caps first thing and 2 caps pre-bed.
IGF-2: 3 caps first thing and 3 caps pre-bed.
LipoBURN: Application post-post-training shower and post-pre-bed shower.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.
MyoFusion: 1-2 scoops daily.
NeoVar Recomped: 4 caps pre-bed.
T-911: 1 tab 30-60 min pre-training. (I may increase to two tabs daily, either as one dose, or split into two doses; we'll see).
Udos Choice 3-6-9 Oil Blend: 2-4 tablespoons daily.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.
I will also throw in some Anadraulic Pump and Postal sometimes, just to try them out.
Comments
Please note, that I may or may not comment on all the factors listed below in each 'update', and since I have used each supplement before, comments will generally be more specific towards T-911 and Anadraulic State GT.
Sleep - Time and Quality
Mood/Aggression
Energy
Stimulant Effects
Mental Focus and Clarity
Stress
Libido
Endurance
Strength
Pump
Vascularity
Quality of Training
Recovery
Body Composition and Look
Sides
Other Effects
June 17, 2010
Day 168
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. 4 min jogging
Stretch 25 min.
Comments
Mental Focus and Clarity: Been VERY there. Mind is working OVERtime.
Energy: Had the energy to train, even though it wasn't as FAST as I would have liked it to be.
Mood/Aggression: Good.
Endurance: Need to have more efforts added in - getting there.
Quality of Training: I definitely do NOT like training in the heat of the day, which is what I ended up doing when I went for my HIIT Run. Despite that, I did ok. Could have been FASTER, but that will come.
Recovery: No DOMS at all from any of this week's previous resistance sessions - IGF-2 has kicked in; one of the primary reasons why I love it and loathe not using it.
Other Notes: On a completely different and random thread, two days ago, my first manuscript, FOOTPRINTS was published as an eBook (link under "Other Links for Rosie")! It's not a print edition (working on that), but it's still SOMEthing, and the first step on the ladder in the fiction publishing world and on the journey to achieving my very FIRST and ULTIMATE dream!
June 8, 2010
Day 159
Training
HIIT Cardio:
a. 4 min skip
b. 8 x 20 sec effort/10 sec easy
c. 8 x 40 sec effort/20 sec easy
d. 4 min skip
Stretch 23 min.
Comments
Sleep - Time and Quality: Only slept from ~0230-0330 this morning. Felt like I had been asleep for ages, though.
Mental Focus and Clarity: BLACK CATS kicked this into high gear soon after waking and getting up. Working to keep it early afternoon. Have to stay on the ball for a long shift at work this evening.
Energy: I definitely have energy, despite my aching body.
Mood/Aggression: Up and down.
Stress: Still in the red warning zone.
Libido: Definitely responsive.
Endurance: Better than this training session on Sunday, but still needing to be quite a bit HIGHER.
Quality of Training: HIIT was fast and furious this morning. I had a lot of energy - surprising for so little sleep, and was eager to get it out. Worked up quite a hot sweat.
Recovery: DOMS in legs and core from yesterday's session - looking forward to having NO more DOMS in about a week.
Pump: Lower legs and arms.
Vascularity: Vascularity isn't as high today as it usually is during training (and throughout the day).
Muscle Hardness/Density: It doesn't take much for my legs to harden back up again.
Body Composition and Look: Down another 1.4 pounds from yesterday - making it a loss of 5 pounds from baseline to date. This loss will slow down by the end of the week though, as most of it will be from food and water weight, no doubt, with a little fat. And then it'll be burning the fat from me.
Other Effects: I've had quite the upset stomach the last couple of days - the first few days on Drive (from the Icariin), and it should be gone by the end of the week.
April 25, 2010
Back in the Saddle: One Week Down
Woke feeling sore, but refreshed, although my energy levels were waning (interesting) . . .
pm
HIT (no recovery between rounds):
2 rounds of -
1. Skip 1 min
2. Box - Straight Punches 1 min
3. Skip 1 min
4. Box - Uppercuts 1 min
5. Skip 1 min
6. Box - Hooks 1 min
7. Skip 1 min
8. Box - Pitter-patter 1 min
9. Skip 1 min
10. Plank 1 min
Stretch 20 min.
So, one week down on my journey to recovery (remembering that I am allowing 6 weeks to get back to where I was re fitness and physique). Even at Maintenance training levels, I have been struggling - which is to be expected, but MUST be done. And it must be built upon, and next week will see the addition of some post-weights cardio - got to get my body back on track as soon as possible.
Once these 6 weeks are up, I will be adding in RPM and Drive, to make up the four horses stack (i.e. RPM/Drive/IGF-2/NeoVar), using BLACK CATS as a staple again, to help with progress. I've had great success using this stack in the past, and look forward to using it again!
pm
HIT (no recovery between rounds):
2 rounds of -
1. Skip 1 min
2. Box - Straight Punches 1 min
3. Skip 1 min
4. Box - Uppercuts 1 min
5. Skip 1 min
6. Box - Hooks 1 min
7. Skip 1 min
8. Box - Pitter-patter 1 min
9. Skip 1 min
10. Plank 1 min
Stretch 20 min.
So, one week down on my journey to recovery (remembering that I am allowing 6 weeks to get back to where I was re fitness and physique). Even at Maintenance training levels, I have been struggling - which is to be expected, but MUST be done. And it must be built upon, and next week will see the addition of some post-weights cardio - got to get my body back on track as soon as possible.
Once these 6 weeks are up, I will be adding in RPM and Drive, to make up the four horses stack (i.e. RPM/Drive/IGF-2/NeoVar), using BLACK CATS as a staple again, to help with progress. I've had great success using this stack in the past, and look forward to using it again!
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