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Rosie Chee Fitness Newsletter :: February 2013

THE APPRECIATION EDITION

Yesterday was the inaugural Member Appreciation Day for the Anytime Fitness clubs that I am a part of. It was amazing seeing the interaction between staff and members, everyone knowing that everything they do is appreciated by someone. Not only did it create community, but made you stop and take a moment just to remember to APPRECIATE everything that you have.

This month in the 'Training' section, I have outlined a brief high intensity training session that you can do in ~30 minutes.

In this month's 'Nutrition' section I have posted the Dutch Almond Butter Cake recipe that appeared in the December 2012 issue of FitnessX Magazine.

Check out the February 2013 edition HERE.

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

MOTIVATIONAL QUOTE OF THE DAY

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

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

TRAINING

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

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

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

OTHER NOTES

Body Composition

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

Supplements

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

Website Changes

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

Writing Requests

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

My Anthem for 2012



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

God Bless and may you all have an Awesome week!

Day 317: Starting Down the Home Stretch

MOTIVATIONAL QUOTE OF THE DAY

"You've had a long day at work...You don't have time...You will undeniably rise above it...No excuses!!!"

For the complete Motivational, review No Excuses | WPM Women.

TRAINING

Still sick, and training not exactly as I WANTED it to be, but, it WAS done, and done to a HIGH degree re effectiveness.

Training completed this week:

Monday

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

Barely slept at all on Sunday night, so woke up with only enough time to have a brief shower and get ready for work. Had to wait until AFTER work to do my training, and even then, work went well into overtime, which meant that to do a resistance session, I had to cut out all cardio pre and post-weights, as well as shorten my resistance session considerably - which I was NOT happy about (and very disappointed in myself for not getting up in the morning, no matter how I felt), but at least my RESISTANCE training got DONE, even if it was shorter (and I was feeling weak after ~12 hours almost non-stop of taking people through training sessions).

Tuesday

Run 10 min

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

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

Up nice and early as I wanted to be, getting training done and out of the way, starting my day to PERFECTION

Wednesday

Session 1

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

Session 2

Recline Bike 20 min @ 105-107 rpm

Nothing beats an early morning run (well, almost nothing; weights would be better - AFTER the run!), especially when it's nice and cool like it was. Did HIIT on the main road going into town, up and down the dips and rises, my lungs actually able to breathe and gasp in the air, compared to running in the midday heat of a few weeks ago, when I felt like I was going to suffocate. After work, since I felt so good, I decided to do a little more cardio, withOUT the intensity - and to help my legs recover from the sprinting.

Thursday

Session 1

Recline Bike 20 min @ 108-112 rpm

Session 2

Run 5 min @ 8 miles per hours

Full-Body (30 sec recovery between alternate sets/supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 10, 8, 8
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 8
SuperSet B -
5. Alternate DB Hammer Bicep Curls 4 x 12 per side
6. DB Lateral Raises 4 x 10
Alternate Set B -
7. Rear Delt Flyes 4 x 10
8. Plate Hammer Raises 4 x 8
SuperSet C -
9. Push-Ups (feet on floor, hands on fists) 4 x 10
10. Supinated Lat Pull-Down 4 x 8

Post-Weights Cardio:
Recline Bike 10 min @ 100-106 rpm

I decided that if I don't get up as I want at 0400-0500 (to go training at 0500-0600), I am going to do a brief 20 minutes of cardio when I can get a half-hour break at work early afternoon, which is what I did today. It was nice and easy - figured out how to use the Recline Bike withOUT it leaving a huge burn mark on my back and rubbing me raw - and gave me time to "gather" myself and prepare for the rest of my work day. I was pretty exhausted by the end of work, which is why my cardio pre and post-weights was half as long as usual, but to me weights are FAR more IMPORTANT - and make the MOST DIFFERENCE re fitness and physique - than cardio, so it didn't bother me [as much], especially given that I pushed my body to the limit during my Full-Body resistance session. So relieved by the end of training, that I was ready to wolf down enough for an entire ARMY (and pretty much DID, LOL)!

Friday

Session 1

Recline Bike 20 min @ 104-107 rpm

Session 2

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

Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. DB Clean and Press 3 x 10
3. DB Lateral Raises 3 x 10
TriSet B -
4. DB Zottoman Curls 3 x 10
5. V-Bar Tricep Push-Down 3 x 10
6. Alternate DB Hammer Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10, 15, 10
8. V-Sits (on floor) 3 x 10, 10, 15
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 15, 10, 10

Post-Weights Cardio:
Recline Bike 20 min @ 110-114 rpm

Since I didn't manage to get up early this morning, did 20 minutes of cardio when I managed to get a short break at work, completing my planned (and primary) training session for the day once work was over later at night. Surprisingly, my sprints felt effortless, like I had all the energy in the world. But, my resistance session hurt like hell - likely from all the training sessions I had done during the day (~8 hours and then some), inclusive of repetitive demonstration of resistance (and other) exercises. Left deltoid in particular, and right biceps tendons SCREAMING by the end of it, not to mention my abs, and I was glad to be finished, but happy to have done it.

Saturday

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

Did the third of my HIIT sessions today, since I did not get it done on Monday - and I REALLY want to do THREE HIIT sessions a week, since it is the type of cardio my body responds BEST to! Was pretty shattered today though, noticing the difference from yesterday, when I felt like I had all the energy in the world!

Sunday

OFF

A little different than what I had planned. Also changed days re Full-Body and Shoulders/Arms/Abs sessions, which turned out BETTER than what I had, so that was ok. Added in three days of double cardio - separating it from my resistance session and/or HIIT session. The second cardio session - albeit only 20 minutes (I rarely do longer than 20 minutes when doing cardio) - definitely made a difference in my progress ad results this week. So did doing my cardio session FIRST, with my resistance session post-work at night (on the days that I did double cardio), which was interesting. So, not what I had planned, but BETTER!

So, my "reset" training schedule:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF

Now working on setting up my training re days for next week, because I want to follow a similar pattern as this week, since I got such great results with it!

OTHER NOTES

Body Composition DEcreased down to 8.3% bodyfat over the last six days, body mass also decreasing to 108 pounds. So, a 0.6% bodyfat loss, which I am very pleased with - makes me feel far more confident that I will get down to (or BELOW - which is what I AM aiming for!) 8% bodyfat by next Wednesday (I have FOUR days to do it!). Girths have decreased where it matters, although I still want them to go down even FURTHER. That said, if I am honest with myself, my deltoids and arms look even BETTER NOW than they did BEFORE I was forced to take time out because of injury (unable to train much, if at all, for weeks), which just goes to show that if you work HARD at it when you come back, you CAN DEFINITELY SURPASS where you were!

Started back on Alpha-T2 on Wednesday (also finished the last of my RecoverPRO on Saturday, and will be using something else in its place for a few days until I get some more), which was also incidentally the day I did the first of my double cardio sessions - despite that, I notice that it makes a difference using Alpha-T2 again after a while without it.

Wrists have been ok for the most part this week. Still fighting off the last vestiges of whatever it was that I had re sore throat, feeling nauseous, coughing up blood, and barely being able to speak, so I am ok and hoping it will all be gone by the time I leave for Miami.

FOUR DAYS left to get UNDER 8% bodyfat! Despite all that, though my mind (and I KNOW I SHOULD) keeps telling me I need to "start dieting seriously", I have yet to do it, my nutrition as "normal" for me, which, considering my results, says something about my training, and proves a point that for some (albeit NOT most!) nutrition is NOT the key factor in their success (or lack of it) re fat loss (I know that many will not agree with this, and yes, it IS a very INDIVIDUAL thing; nor might they believe me unless they were there to see it for themselves, but it can definitely be attested to, LOL). I wouldn't say it was "luck" or "genetics", because there is no such thing as luck, IMO, and I have hereditary health issues that say I should NOT be able to do what I do, so it just proves that in the end, the mind IS stronger than anything else, and if you have a burning desire to achieve something, against all odds and obstacles and others (and even yourself sometimes, because yes, you ARE your own worst enemy) having doubts about it, you CAN definitely get there! Could I do better if I DID "diet"? Maybe, albeit when I have "tried" to do it before, my progress was actually far LESS than what it is the way my nutrition is now. That said, whilst I may not be in my BEST condition ever next week, I WILL likely be the best that I have been to date, which counts for something, and I will only continue to work on it and get BETTER!

I'm very excited about and looking forward to next week - it's going to be some GREAT times God Bless!

WORLD PHYSIQUE MAGAZINE FALL 2011 ISSUE

Don't forget that the Fall 2011 issue of World Physique Magazine is now available. There are NOOK and Kindle editions at Barnes & Noble, plus you can subscribe to get iMag issues, or get your own print copy.

See my "Motivation" column (one piece below) now running in World Physique Magazine, with more to come in WPM Women

Day 191: Quick Update

I apologize for those who have been following, but with everything going on, I haven't had much time for anything but work. But had to give a quick update re "Body Composition and Look": 113.4 pounds at 9% bodyfat. 24 June I was 107.2 pounds at 8% bodyfat (and in the best aesthetic condition of my life to date), and even though it is only a 1% increase in body composition, the increase in both weight and girths over the last two weeks makes me feel so fat and uncomfortable, particularly with the bloating and water retention. I have a week to get back down to at least 8% bodyfat over this next week - I HAVE TO; I want to be and MUST be leanER and in better condition than I was when I competed last year!!! Hoping I can train as I need to, since I know that the lack of training [volume] - especially re weights - over the last two weeks has been a huge detriment to my physique (as well as highly noticing the difference re water once cessation of Erase).

Next week is not going to be a lot better than the last two weeks, with a lot more changes re work and long hours of travel, and not a lot of time for training, continuing to turn my life upside down and inside out, so far from ideal this close to competition. As evidenced by my body composition, my conditioning has gone backwards, and now I have a week to try and get back to where I was, but better. Trying to stay positive. I can only do what I can do, and although it's going to take more than a little luck to achieve what I want next week, I'm going to make sure it's as best I can to get where I want!

Also to note that as of tomorrow, the ONLY supplements that I will be using for a couple of weeks are MuscleGel Shots, RecoverPRO, and Vitamin C.

Day 184: Born to Win

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!

Review of AI Sports Nutrition's Red Raspberry RecoverPRO

My 42-serving tub of Red Raspberry RecoverPRO lasted me ~2 weeks. I started out using only a scoop per use, but quickly went to 3 scoops per use, using twice a day. I cannot say enough about the taste, and with BCAAs a STAPLE in my supplement arsenal definitely want (and will) continue using Red Raspberry RecoverPRO!


What is it?



* Faster Recovery and Lean Muscle Gains
* Unique 4:1:1 BCAA Ratio

For more information on the product, please review AI Sports Nutrition :: RecoverPRO.


Smell: 7/10. Smells like raspberries, but with a hint of something else almost artificial, like the smell/taste of a raspberry flavoured ice-cream, if that makes any sense.

Taste: 11/10. My #1 and favourite flavour of any product I have ever used! And the taste only gets better with use! THREE scoops as opposed to only one scoop (which my initial review was based on) is just amazing and you really notice the sweet tartness that real raspberries have come out! LOVE it!

Solubility: 10/10. On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker - although bubbles and froth were left on top of the liquid, rapidly dissolving.

Texture: 10/10. Like fruit juice diluted with water.

Recovery: 9.5/10. My recovery has been pretty great, considering. This does not get a complete 10/10 because sometimes I have been sleeping a lot more than usual - although, in saying that, longer sleep can mean better recovery, just not with me, and anything over ~6 hours of sleep has a detrimental effect on my overall performance and function.

Lean Muscle Mass Gains: N/A. I have actually been working on fat loss, not recomping as usual, or even gaining muscle mass. The first week that I used RecoverPRO, I gained 1% bodyfat, and the second week using RecoverPRO, I lost ~1.2% bodyfat, so there was no real overall change in lean muscle mass, maintaining what I have.

Overall: 10/10. The fact that BCAAs are a STAPLE product for me, and the Red Raspberry is the BEST flavour of ANY product I have ever used say everything

Would I use again? Absolutely! BCAAs are a STAPLE product in my supplement arsenal!

Would I recommend? Without hesitation. Red Raspberry RecoverPRO had become my #1 BCAAs product.

Day 150: Heat Assault

MOTIVATIONAL QUOTE OF THE DAY

"You are here for a reason. You’re a dreamer. It is impossible to be a dreamer and keep your dream hidden. While you may feel like you are a long way from the fulfillment of the thing for which you hope, remember that you are evolving; you are a dream in progress. Refuse to give up on your dream and instead learn to appreciate the process of "becoming."" - T. D. Jakes


TRAINING

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

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 11, 10, 9, 8, 8
2. BB Military Press 6 x 12, 11, 10, 9, 8, 8
3. Lateral Raises 6 x 12
4. Stiff-Legged BB Deadlifts (BB to touch ground) 6 x 12

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Deep. Good.

Mood/Aggression: Pretty good - had more happy news today, so this last week has been one for all things good May has been an eventful month and June is shaping up to be something awesome - I am looking forward to the rest of 2011!

Energy: Bright eyed and energetic today - except for during my HIIT run in the mid-day heat, LOL.

Mental Focus and Clarity: Couldn't be more focused.

Endurance: Good.

Pump: Took six sets for it to arrive, but it did.

Vascularity: Great! The heat is helping make it more pronounced as well.

Quality of Training: Last time I am going to run outside in the mid-day heat if I can help it - from now on it has to be early in the morning, as I used to, if I want to be able to breathe and have energy. HIIT was ok though. Couldn't breathe for a lot of it, feeling like I was melting, but I managed . . . Resistance session was good. Changing it up a little. I'm going to be training in the basement for the next few weeks, so that will be another change - going to have to improvise, because all we're missing is the DB in weights I usually use. For some reason, I got a terrible heat rash from the top of my shoulders all the way down my arms again - wonder if it is from running in the heat or something else, since I have been getting this for a few weeks now, albeit only on days I do Shoulders. Anyways, session was good and enjoyed it . . . Rollers afterwards, feeling fresh . . .

Recovery: Yesterday was NO training and pretty relaxed overall, so well recovered from last week.

Other Notes: I will finish off my tub of Red Raspberry RecoverPRO tomorrow, so it will be back using Watermelon-Kiwi BC+EAA.

Initial Impressions of AI Sports Nutrition's RecoverPRO (Red Raspberry flavour)

What is it?



* Faster Recovery and Lean Muscle Gains
* Unique 4:1:1 BCAA Ratio

For more information on the product, please review AI Sports Nutrition :: RecoverPRO.


Smell: 7/10. Smells like raspberries, but with a hint of something else almost artificial, like the smell/taste of a raspberry flavoured ice-cream, if that makes any sense.

Taste: 10/10. Definitely tastes a lot better than it smells! Like red raspberries. There was also a hint of sweet tartness in there, like I get when eating real raspberries. Until now, Organic VitaBerry > GreenMAG > Green Apple Assault were my favourite flavours re products, but now I have a new #1 flavour of any product!

Solubility: 10/10. On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker - although bubbles and froth were left on top of the liquid, rapidly dissolving.

Texture: 10/10. Like fruit juice diluted with water.

BCAAs are a STAPLE product in my supplement arsenal, so going to enjoy the time I have on this tub of RecoverPRO

Day 137: CRASH! WTF?!

MOTIVATIONAL QUOTE OF THE DAY

"What you still need to know is this: before a dream is realized, the Soul of the World tests everything that was learned along the way. It does this not because it is evil, but so that we can, in addition to realizing our dreams, master the lessons we've learned as we've moved toward that dream. That's the point at which most people give up...Every search begins with beginner's luck. And every search ends with the victor's being severely tested." - The Alchemist, The Alchemist (Paulo Coelho)


TRAINING

Cardio - CrossRamp:
10 min in R10/CR10

Legs/Chest/Back (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12
2. Alternate Backward DB Lunges 6 x 12
Alternate Set B -
3. Flat BB Bench Press 6 x 12-15
4. V-Bar Close-Grip Seated Row 6 x 12-15


COMMENTS

Sleep - Time and Quality: Woke after ~5 hours, and passed out for another three. Lay down in the afternoon and passed out for a little while as well.

Mood/Aggression: Surprisingly, just flat.

Energy: I'm exhausted today. I DID cut my training session short because I WAS so exhausted (almost falling over in the gym) which is rare for me to do, since I keep on pushing myself regardless, and when I felt like this last week, I soldiered on. But, this was a different fatigue than last week, and even breathing has been an issue for me today. It was NOT me "giving up" - not at all; rather, it was me knowing when enough is ENOUGH, being smart, knowing the difference between a complaint of my body and a SCREAM. Honestly, I feel like I used to feel if I hadn't been using stimulants for a day or so back when I was heavily dependent on them to function, almost like I have CRASHED BIG time, and I don't understand it!

Endurance: Ok.

Pump: Legs.

Quality of Training: CrossRamp was just a brief "warm-up" pre-weights . . . Resistance session started off ok. As I started into Alternate Set B, my head started pounding and my energy levels just suddenly DRAINED away. I felt like I did last week, except there was no aggression or frustration behind the wanting to finish early. I pushed on, continued to finish Alternate Set B, and started on Alternate Set C. However, after the first set, I KNEW, and just put the weight down and went home, planning on finishing the session later in the day . . . No rollers for recovery once at home. Nothing. There was just nothing in me for some reason . . . My resistance session won't get finished tonight, though, not after waking mid-afternoon in no better condition . . .

Recovery: My legs and back are no longer in pain, all DOMS gone. However, the pain seems to have been replaced by fatigue. Odd.

Other Notes: I asked Jeff if I could please try the new Red Raspberry (since I love fruit, berries some of my favourite fruit, red raspberries my favourite berry - plus BCAAs are an ESSENTIAL staple in my supplement arsenal) flavoured RecoverPRO and he was great enough to send me an entire TUB (42 servings), so I am going to be using this until I am finished with it, resuming my use of BC+EAA afterwards.