Day 171: Little White Dress

MOTIVATIONAL QUOTE OF THE DAY

"You've got to decide to never give up, you've got to find some reasons within yourself that will give you the stamina when life catches you on the blindside to get back up again to keep on crawling to coming back again again and again!!!!" -Jason Newman


TRAINING

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 6 x 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10
3. Lateral Raises 6 x 15
4. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Was quite knacked yesterday, despite it being my day OFF from training, and went to bed the earliest I have since being back home - also about the time I will need to be in bed by pretty soon as well. Slept for ~12 hours, waking a couple of times, but going almost instantly back to sleep on returning to bed.

Mood/Aggression: The weekend wasn't the greatest, but I'm not letting that bother me, since I know I'm going to achieve what I want to. As from Thursday, I started enjoying my femininity, and today I actually chose to wear a dress (for the first time in almost forever!) - it's only the second time I have worn this dress since getting it ~5 years ago! So, embracing my femininity, which is great, but a little odd at the same time, since the leaner I get, the more "female" I feel.

Energy: Just doing what I have to today, since I spent all yesterday curled up on the couch with a hot wheatie on my stomach (yes, again).

Endurance: Good.

Pump: Definitely felt it in my anterior delts.

Vascularity: Coming out more strongly than ever in hips and midsection.

Quality of Training: HIIT was ok, despite the pounding headache I had throughout it . . . Resistance training passed very quickly . . . Rollers a little slower again today, but good for my legs, which are only now starting to have less DOMS from Thursday . . .

Other Notes: Received the reformulated LipoBURN today, so started using that, and will be using in place of the original LipoBURN until the former runs out.

Day 105: Sub-10% bodyfat - to STAY!

MOTIVATIONAL QUOTE OF THE DAY

"If you're uncertain about where the future might lead remember this one, "When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - It's not what happens to you that matters. It's what you do with what happens that determines your future." - Nick Smith


TRAINING

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

Full-Body (1 min recovery between trisets):
Triset A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. V-Bar Close-Grip Seated Rows 4 x 10-12
3. Push-Ups (feet on floor, hands on box) 4 x 10-12
Triset B -
4. DB Hammer Raises 4 x 10
5. DB Lateral Raises 4 x 10
6. Seated DB Rear Raises 4 x 10
Triset C -
7. Dips 4 x 10
8. EZ-Bar Bicep Curls 4 x 10-12
9. Alternate DB Hammer Curls 4 x 10 per side
Triset D -
10. Rope Crunches 4 x 15
11. Reverse Curls (on bench) 4 x 12
12. Bicycle 4 x 20

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 28 min.


COMMENTS

Mood/Aggression: Still calm. Staying strong.

Energy: Absolutely!

Endurance: Stunning!

Strength: Full-Body sessions are not about strength.

Pump: Strong - as it generally always is on Full-Body session days.

Quality of Training: HIIT was better than good - my speed endurance is definitely improving. Resistance training was a very full hour, with some grimaces and struggling, but overall well done, walking out of the gym with a smile. Rollers was just to help with recovery afterwards.

Recovery: I am not sore anywhere today

Appetite: My body is definitely an interesting specimen. I've been almost perfect with my nutrition this week (with the exception of my meal pre-bed on Wednesday) and progress has slowed. I have noticed this over the last few months, and even moreso over the last 5-6 weeks. The weeks I make the MOST progress re fat loss is when every second day (usually Monday, Wednesday, Friday, and Sunday) are WAY higher than Maintenance and what everyone else would consider a "cheat"! Ironic. Certainly not the norm or expected, but eh, it works for me, so going to have to work with it.

Body Composition and Look: 115.6 pounds at 9.8% bodyfat. It's not the end of the week yet, I know, but I am going to start having my body composition taken on Fridays (since my competition and most photoshoots fall on a Saturday). So, finally sub-10% bodyfat - and this time I am going to STAY below it, no matter what! Over the last few days I have lost 0.2% bodyfat, 0.2 pounds (although scale weight is not so important), and surprisingly, gained 0.2 inches in my arm girths (with NO change in my arm skinfolds!)

Other Notes: I finish up my current bottle of 7-KE Topical Spray today - meaning that a bottle lasts ~4 weeks at 300mg a day. Not to worry though - I received more 7-KE and LipoBURN (I have missed the LipoBURN) today, so perfect timing.

Day 92: Purpose Has Passion

MOTIVATIONAL QUOTE OF THE DAY

"If God is going to do his deepest work in you, it will begin with this. So give it all to God: your past regrets, your present problems, your future ambitions, your fears, dreams, weaknesses, habits, hurts, and hang ups. Put Jesus Christ in the driver's seat of your life and take your hands off the steering wheel. Don't be afraid; nothing under his control can ever be out of control. Mastered by Christ, you can handle anything." - Rick Warren


TRAINING

Cardio - Run:
3 miles @ 3.5 min/km pace

Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 22 min.


COMMENTS

Sleep - Time and Quality: Very broken. The first time I woke up I was so lightheaded I could barely stand up. Gradually got better the next few times I woke up, until on my final waking when I decided to get up for good, I was fine.

Mood/Aggression: I feel like I did New Year's week - relaxed and at peace. A definite rarity for me and something I want to hold onto.

Energy: If my 3-mile run is anything to go by, my energy is "wow".

Mental Focus and Clarity: My head has never been clearer.

Endurance: Speed endurance is picking up

Quality of Training: 3-mile run was the fastest I have ever done re pace - for ANY run distance. Whilst it may not be fast for a runner, for me it is. This week my running has improved by leaps and bounds, not just in endurance, but speed (the speed aspect could also be because I am getting lighter). I am beyond stoked about it . . . Rollers for "recovery" afterwards . . . My enjoyment for training has returned this week, to STAY

Recovery: Every time I woke I could feel my body aching from yesterday's resistance session; however, now there is no feeling from it. I completed 20 minutes on the rollers after my 3-mile run for leg recovery - I'm thinking my doing this over the last week after almost every training session has been helping immensely. Doing only one training session "block" a day this week has also helped - looks like I'm going to have to make every third week like this one.

Appetite: This week every other day has been HIGHER than Maintenance, which has been interesting considering that I have made the MOST progress of the last three weeks this week.

Body Composition and Look: Hit 117 pounds this morning - definitely interested in seeing what my body composition is tomorrow, since this week I have seen the most physical progress of the last three weeks.

Other Notes: All my LipoBURN will be gone tomorrow, so it will just be twice daily application of 7-KE until I get some more LipoBURN.

Day 57: Aspire to Inspire

QUOTE OF THE DAY

"I aspire to inspire until I expire." - Peter Haenga


MUSIC VIDEO OF THE DAY

DevilDriver - Black Soul Choir

TRAINING

Cardio - CrossRamp:
10 min @ R10/CR10

Stretch 5 min.

Full-Body (30 sec recovery between giant sets):
Giant Set A -
1. EZ-Bar Bicep Curls 4 x 10
2. Dips(1) 4 x 10
3. DB Lateral Raises(2) 4 x 10/10 per side
4. Supinated Lat-Pull-Down(3) 4 x 10
5. Push-Ups(4) 4 x 10
Giant Set B -
6. Stiff-Legged BB Deadlift(5) (B to touch ground) 4 x 10
7. Lying Leg Curl 4 x 10
8. Swissball Double-Leg Raise 4 x 10
9. Rope Crunch 4 x 10
10. Bicycle 4 x 10 per side

Post-Weights Cardio - CrossRamp:
10 min @ R10/CR10

Stretch 15 min.

(1) First two sets were Incline Dips, last two regular Dips on Dips' bars.
(2) Second and third sets single-arm raises, first and fourth sets using both arms.
(3) Last two sets in a squat position.
(4) First set with hands on DB, last three sets on fists.
(5) Last set standing on a 5-inch step, BB all the way to touch the ground.


COMMENTS

Sleep - Time and Quality: ~8 hours. NOT good length for sleep - ~5 hours it needs to be!

Energy: Have a lot of energy, actually - the less recovery I have when resistance training, the more energy and alive I seem to have and be. Interesting.

Joints: No issues with anything today - so far.

Endurance: Good.

Strength: Good.

Pump: High.

Vascularity: The best it has been in a resistance session in about a year (even when leaner) - started off strong and just got better.

Quality of Training: The CrossRamp is like a new toy for me, but I am going to be returning to using running as my predominant mode of cardio from Monday . . . Resistance session was awesome. More like a circuit, I guess, as I set it up in giant sets. I changed 1-2 things during each giant set re exercises (see subnotes above) . . . Finished off with more CrossRamp to get my heart going . . .

Body Composition and Look: Ashamedly, I am in the worst shape on my life - working on changing it!

Other Notes: Started using LipoBURN instead of DermaTherm Target today, since the latter is as ineffective as it was the first time I used it (it's nothing like the original, and removing the 7-OH DHEA and 7-oxo DHEA from the formula ruined it for me).


FIT TIP OF THE DAY

"STOP SEEKING THE EASY ROAD, DON'T TALK TO FOOLS, KEEP MOVING FORWARD." - Walt Ostarly

Day 325: Back to Normal

Quote of the Day

"You can't change what happened to you, but you can see to it that your life isn't destroyed by it." - Tempest, Dark Fire (Christine Feehan)

Training

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

Gym - Shoulders (1 min recovery between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 6
2. Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Seated BB Military Press 4 x 8, 7, 6, 5
4. Hammer Raises 4 x 8, 7, 6, 5
Triset -
5. Clean and Press 4 x 10
6. Single-Arm Lateral Raises 4 x 10 per arm
7. Seated Bent Over Rear Raises 4 x 10

Stretch 23 min.

Comments

Sleep - Time and Quality: Back to an all-over-the-place sleeping schedule (sigh).

Mood/Aggression: Better, now that I have had my first training session in a week.

Energy: It's back.

Mental Focus and Clarity: Blinkers are on and I am FOCUSED.

Stress: As long as training happens DAILY, I will be ok.

Libido: This has been an untameable beast.

Joints: A few clicks in left elbow during Behind-the-neck BB Military Presses, but nothing else.

Endurance: Good.

Strength: The week off didn't do any damage re strength.

Pump: In anterior and lateral deltoids.

Vascularity: Good.

Quality of Training: HIIT Run was interesting. Tasting blood from the 4-minute mark, continuing to the end of the run. Efforts were fast and slow at the same time. The cold made it better for me to run in . . . Resistance training was fine. Bit of pain, especially in left anterior deltoid, but nothing major. Felt good to be doing something again . . .

Recovery: Fine.

Body Composition and Look: Maintaining at ~10% bodyfat - on the higher end of the range I want to be in, so going to have to do something about that.

Other Notes: I started back on Alpha-T2, BLACK CATS, and Neovar Recomped today, adding back in Lipotrophin-PM, and just using LipoBURN re topicals.

Question of the Day

Can a simple hug wipe away the pain, hide the extent of the despair for a moment, and make us believe and hope in the core of our soul that we are not as alone as we think we are?

Day 236: Burning Up

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 60 sec effort/30 sec easy

Gym - Shoulders (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-Neck BB Military Press 4 x 12, 10, 8, 6
2. Lateral Raises 4 x 12
Alternate Set B -
3. BB Military Press 4 x 12, 10, 8, 6
4. Lateral Raises 4 x 12
Alternate Set C -
5. Ab Rollouts 4 x 10
6. Hanging Straight-Leg Raises (toes to touch bar) 4 x 8

Post-Weights Cardio 20 min.

Posing Practice 5 min.

Stretch 21 min.

Comments

Sleep - Time and Quality: So, my body has fallen into a pattern over the last week. I AM sleeping, yes, and regardless of what time I fall asleep, I am waking up ~1130, which is VERY frustrating (I don't like getting up so late!) But, at least I am sleeping . . . Right? . . . Woke with a huge pressure migraine and pain in my head, like I had a head cold or something . . .

Mood/Aggression: Been pretty calm, with a few rants interspersed throughout.

Energy: Took a while to get some today, but once I got it, I GOT IT! I even mowed the lawns after training - that took 55 minutes.

Stimulant Effects: None.

Mental Focus and Clarity: Definitely there. Can't be anything but these days.

Metabolism: Fine.

Appetite: Don't really have one, and considering I feel nauseous and get a very sore and upset stomach after EVERYthing I eat, no matter what or in what quantity, I'm not surprised. Been having a LOT of BC+EAA!

Stress: High.

Libido: For some interesting reason, my BODY has been INcessant with an "I want it now!" effect.

Endurance: Definitely up to par.

Strength: Good.

Pump: Anterior delts, albeit not as painful as they have been in previous resistance sessions, which is good.

Vascularity: Good. Shoots up when I apply DermaTherm or LipoBURN post-shower.

Quality of Training: HIIT was good - feeling legs a little, though . . . Resistance session was fine. Found myself a little hypoglycaemic pre-training, which gave me the chills for a bit, but they passed and my lifting wasn't affected. Really pushing it, since I didn't really feel in the mood for training, honestly - but whether I'm in the mood for it or not is NOT an option . . . Started with my first day of posing practice as well. The way my body was feeling - especially my shoulders - this was an effort, even for 5 minutes. I'll gradually increase the period as time goes on, aiming for 5-10 minutes daily for now . . .

Recovery: When I woke this morning, I was shattered.

Body Composition and Look: Opposite to what usually happens when I lose fat, my body is losing the fat from my UPPER body first this time - I usually lose it from my legs and glutes first. Interesting. My legs are looking too heavy for my liking, especially with the additional lean mass there, and I'm NOT liking it!

Other Effects: Thirsty, all the time . . . On top of that, the last week I have been very HOT. My body temperature seems to have increased somewhat, and sometimes it is too MUCH for me, especially on top of the weather. Even at night, I overheat when I'm sleeping (contributing to morning migraines), despite the fan going . . .

Other Notes: I finished my bottle of Lipotrophin-PM yesterday, but will be using it again when I get more.

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