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

DISCUSSION

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

It's COMPETITION PREPARATION time again!

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

I have teamed up with Genomyx



(and Performance Enhancing Supplements)



for the 2011 competition season as a Sponsored Athlete.

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

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



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


GOALS

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

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

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

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

Last time I competed I got third.



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


BODY STATISTICS

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


TRAINING

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

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

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

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

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

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

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

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

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

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

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

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




NUTRITION

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

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

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




SUPPLEMENTS

(in alphabetical order):

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

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

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

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

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

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

IGF-2: 3 caps first thing.

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

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

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

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

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

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

Day 12: Velocity Training

Quote of the Day

"I'd rather attempt to do something great and fail than to attempt to do nothing and succeed." - Robert H. Schuller

Music Video of the Day

Three Doors Down - It's The Only One You've Got

DON'T be afraid to fight or try!!! LIVE!!!

Training

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

Stretch 10 min.

Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Row 4 x 5
2. Overhead BB Squat 4 x 5
3. Dips 4 x 5
4. Ab Rollout 4 x 5

Post-Weights Cardio - Treadmill:
a. 90 sec @ 14.4 km/hr
b. 90 sec @ 16 km/hr
c. 4 x 30 sec rest / 30 sec @ 17.6 km/hr
d. 1 x 30 sec rest / 30 sec @ 19.2 km/hr
e. 1 x 30 sec rest / 30 sec @ 18.4 km/hr
f. 1 x 30 sec rest / 30 sec @ 17.6 km/hr

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

Stretch 10 min.

Comments

Sleep - Time and Quality: Got up a little later than I have been today, but all good - woke bright and perky, like the world was another world or something.

Mood/Aggression: It's weird - I feel like the world has changed, even when I know that it hasn't, but for some reason, everything looks and feels brighter, and my spirits are really high.

Energy: Fifth day using the Blue Arctic Raspberry Assault - results are definitely cumulative, and the combination of the Suma Root (a definite blessing for someone with my blood disorder) with my morning dose of Rhodiola Rosea (my Assault dose timing is close enough to it that they beneficially affect each other - and me) is probably what is making the biggest difference (for an individual like me, Adaptogens can make or break how my body physically feels, especially when I have NO stimulants)! So far, every day on Assault has been better than the last - there's no energy crashes and I actually get through the day from wake to bed without going through any crazy stimulant withdrawal or crashing energy.

Mental Focus and Clarity: Assault is definitely helping here as well - and I've started to be able to turn my mind 'off' when I go to bed, so that I CAN sleep, instead of lying there for ages with racing thoughts.

Stress: I feel less stressed - not completely stress-free, because life is never stress-free (no matter how much we would like to think it is, or want it to be), but the stress is enough that it is not detrimental to anything.

Libido: It's been a long time since I did anything about this - being able to hammer everything out in training is helping.

Joints: My wrists were fine today - surprise, surprise.

Endurance: My speed endurance is picking up - I'm having to actually STOP myself, finding that when I reach 20 seconds sprinting, that it feels as if barely a few seconds has passed. This is a GOOD thing - I feel like my fitness is really coming back!

Strength: This session - in fact, ALL Velocity Training sessions are - was about strength and intensity. As with any 'new" programme (because, even though I have done my own modification of this before, I am modifying it yet again to suit my needs better for this time around), the 'first' time doing it is to really assess where you are at and get 'baseline' numbers, and that was what today was - good numbers, though (I will keep adding weekly to all of them - except with the squats, where I DELIBERATELY use a LIGHT weight, since heavy weights mean more mass in my lower body, and that is NOT wanted!)

Pump: Sets/reps not really 'pump' orientated.

Vascularity: Strong.

Quality of Training: HIIT was awesome - I'm getting back! Making the sessions shorter (like they were when I first started doing Guerilla Cardio seven years ago) means I can REALLY make them INTENSE (not saying that if I do 24 sprints that they are not intense, because each one is as intense as I can make it - you know what I mean) . . . Resistance training was the first session of my remodified Velocity Training. It will take some getting used to - three of my five resistance sessions being 10-120 minutes only, but there's no playing around, all business, and I'm not actually going to mind doing ~45 minutes of ACTIVE training (stretching is more 'recovery' training and not 'active' per se) daily . . . Made Post-Weights Cardio INTENSE. The 19.2 km/hr effort was actually almost a bit TOO intense for me, and I dropped the pace back a bit, but it was good to see what I could do after resistance training (and a true testament to my recovery ability and the Assault, because sometimes willpower alone is not enough to help keep the intensity going). Definitely adding 10 minutes of efforts on the treadmill post-weights is making a difference to my fitness (the HIGHER the intensity with training - ANY training - makes my fitness better and improve faster). Finished off with the Stepper . . .

Recovery: Honestly, I feel FRESH - as if I haven't done anything. I love it!

Appetite: Still no appetite, so I forced more food down last night - two meals in ~4 hours, and even though my body might disagree with me, my mind knows that I am better for them. Once upon a time I wished I was one of those people that was 'blah' about food and could just eat because they had to - now it seems I am becoming like that, and it's a good thing, but the fact that I can look at and think about food and NOT want to eat anything is just disturbing.

Body Composition and Look: I actually hope that I DO add some more mass to my delts and arms over the coming weeks. I will be ~8% bodyfat by the end of January, so there is PLENTY of time to drop to 7-8% bodyfat before competition - means there is also PLENTY of time to attempt to cap my delts more.

Other Notes: All of the supplements that I AM using right now are working synergistically together (perfect), and for the first time I am not stressing about NOT using stimulants . . . Even though I am 'officially' on competition preparation right now, I won't start posing practice (which will be ~10 minutes a day for a month, and go up to 15-20 minutes daily closer to competition) until the start of February, when I will most probably start my 'official' competition preparation log . . . Definitely looking forward to 2011 and what it will bring! . . .

Day 10: Expect things of Yourself!

Quote of the Day

"You have to expect things of yourself before you can do them." - Michael Jordan

Music Video of the Day

Sevendust - Hope

Training

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

Stretch 10 min.

Shoulders (40 sec between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 6-8
2. DB Lateral Raises 4 x 12
Superset B -
3. Seated BB Military Press 4 x 8-10
4. DB Hammer Raises 4 x 6
Triset -
5. DB Clean and Press 4 x 12
6. Single-Arm DB Lateral Raises 4 x 12 per side
7. Seated DB Rear Raises 4 x 12

Post-Weights Cardio - Stepper:
a. 5 min @ 9 floors/min
b. 5 min @ 10 floors/min
c. 5 min @ 11 floors/min
d. 5 min @ 12 floors/min

Stretch 10 min.

Comments

Sleep - Time and Quality: ~6 hours - getting closer and closer to normal and structure (finally).

Mood/Aggression: Sometimes the world smiles - this is one of those days . . . A lot of aggression when training, though - positive but angry fire fueling the session makes it definitely interesting . . .

Energy: Third day using the Blue Arctic Raspberry Assault - seems to get better by the day, honestly, and I've never had another preworkout give this when I am NOT using any other stimulants with it, or without having to up the dose past recommended (so this says a lot)! Yesterday my energy lasted ~12 hours, and I only faded once I forced myself to eat (I ate three solid meals last night in a 4-hour period - probably not the smartest thing to do, but had barely eaten all week).

Mental Focus and Clarity: It's all work and making arrangements for work today.

Stress: It's amazing what difference seeing and talking to much loved and missed friends (more often than not, it's not the place, but the people, that make a memory) can do in helping take the mind off stress.

Libido: Not even thinking about this today - it's almost time to put this away for a long while.

Joints: Left wrist has been aching constantly, even when I am not doing anything, and resistance training only exacerbated it, but I'll live.

Endurance: Speed endurance is picking up again - nice. General endurance is great.

Strength: Made it about strength with the main exercises today, and managed well.

Pump: Strong through anterior and lateral deltoids.

Vascularity: Through forearms and anterior deltoids.

Quality of Training: Got the stick only 90 seconds into HIIT, but pushed through the stabbing pain, and it actually wasn't as bad when I started sprinting. As with last week, the first couple of sprints were explosive, and 20 seconds was over before I realized it, with the last few faltering re pace, but handling the time . . . Resistance training was great - feels so good to be lifting heavier again. Left wrist ached quite a bit though (the downside of heavier weights), but kept pushing through (what is pain, pfft?!) The definition in my deltoids and arms was great as I was lifting (I'll take that when I'm relaxed, please (get leaner), LOL) . . . Increased intensity on the Stepper post-weights and found it to be relatively easy. Sweating a lot (and during HIIT), so still some fever and effects from Assault . . .

Recovery: My legs are fresh! I don't hurt. It's not the IGF-2, I know, so it has to be the Assault then - or my body is making good use of the extra sleep it's been getting.

Body Composition and Look: Feeling a little uncomfortable after last night - even though what I ate was pretty clean, my body did not tolerate being forced to eat it very well (got to do something about this issue soon - can't not be eating, even if I make up for it with BC+EAA and Muscle Gels).

Other Notes: So, first day of competition preparation. Start of dieting (ugh). An even newer modification (my own) of the Velocity Training Programme (from now on, my training will last no more than 90 minutes in TOTAL - including cardio, weights, and stretching) - simply because I'd rather be doing FIVE resistance training sessions instead of only three, and having separate days for each my Shoulders and Arms is definitely beneficial. 2011 is about ACCOUNTABILITY, so here it is.