Review of Finaflex-Redefine Nutrition's G8 (Lemon Freeze flavour)

Because of my screwed up sleeping patterns, Doug suggested that I try G8, and Al was kind enough to send me a tub to use, to see if it made a difference. It DID - although not the way you might expect (explained below) - and this is what happened...

What is it?


For more information on G8, review Finaflex-Redefine Nutrition :: G8.


Formula: The formula was actually what intrigued me about G8 and the only reason I said "yes" to trying it [since every other natural Growth Hormone booster - aside from IGF-2 - has NOT worked with my body and screwed me up for quite some time on cessation of use (explained below)].

Smell: Like lemon scented dishwashing liquid.

Taste: I am not a fan of Lemon flavour in general, but the Lemon Freeze G8 flavour was downright nasty and almost like drinking chalk (if you ground it up) - one of the worst tasting supplements I have ever used.

Mixability: G8 mixed well with water. No clumps, although a little bit of bubbles on settling.

Texture: Like fruit juice once the "bubbles" settled.

ELEVATE

Growth Hormone Levels: Although I would have liked to see the changes in my Growth Hormone levels from pre to post-G8, I did not have bloods done. That said, Growth Hormone contributes to muscle growth and leanness in females, and I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8].

Mood and Overall Sense of Feeling: During my use of G8 my mood was all over the place due to external circumstances.

Sex Drive and Libido: Libido was up and down when using G8 - rather high during the first week, subsiding a little into the next. Regardless, circumstances meant I didn't do anything about it.

RESTORE

Insulin-Like Growth Factor Levels: Although it would have been interesting to see the changes in my Insulin-Like Growth Factor levels from pre to post-G8, I did not have bloods done. As mentioned above under "Growth Hormone Levels", "I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8]."

Dopamine and Serotonin Levels: Although I would have liked to see the changes in both my Dopamine and Serotonin levels from pre to post-G8, I did not have bloods done. That said, I have a Dopamine IMbalance - one of the reasons why most natural Growth Hormone boosters have the OPPOSITE than INTENDED effect on me (yes, I know, my body is screwed up) - with mine being TOO LOW. Not only that, but my Adenosine levels are too HIGH, which comes into play as well.

Self-Confidence: Supplements don't have an effect on my self-confidence.

RECOVER

Recovery: My recovery was good. I was training pretty hard, upping the intensity each time as I could. My second week using G8, I upped the intensity in resistance sessions by a reasonable amount (which has contributed to my joint conditioning worsening), albeit going a little "easier" re pm cardio, using the Recline Bike instead of a 7-mile Run, due to the increasing pain in my knees.

Sleep: Sleep was all over the place (see "Sleeping Patterns" under "Other Notes" below), with the first week I was using G8, UNable to sleep for ~1.5 days, and then - very likely because of the heavy training and lack of sleep for ~1,5 days - slept for almost HALF a day. Sleep, when got, was VERY deep and Uninterrupted, although I most often woke very groggy, not wanting to get up and it taking some time to, feeling like someone was trying to drill a hole in my head.

OTHER NOTES

Other Effects: Despite being HIGHLY stressed (one of the only two instances when my skin can be affected negatively) and during the only time I might see a blemish or two, it was surprisingly NOT affected by the circumstance, as clear and smooth as ever, which was nice...Appetite was also drastically elevated during my use of G8, moreso than my "usual", and for the two weeks of using G8, I was eating ~10,000 calories on the "days" when I was AWAKE, bringing me out at an average close to ~7,000 calories per day (since on a couple of days I did not eat at all, due to rising and training hours) - no wonder my body composition (see "Body Statistics" under "Other Notes" below) concurrently changed so drastically (my Maintenance calories are ~4,300 a day)....

Cliffnotes on observations during use and week-post cessation of use of G8:

Training Schedule
Week 1 - four resistance sessions, three days of double cardio (two done on cardio only days, the other on Full-Body day, two done re 7-mile run); training all done from ~2200 (instead of usual start from ~0430)
Week 2 - four resistance sessions, three days of double cardio (two done on resistance training days, only one done re 7-mile run); day off this week on Tuesday instead of Sunday; training all done from ~0530 (instead of usual start from ~0430)
Week post-cessation of G8 - "easy/deload" week with only three days of resistance training and four days of cardio, only one session of running (normally would do 5-7 runs a week)

Sleeping Patterns
Week 1 - no sleep for 1.5 days and then sleep for almost half a day
Week 2 - slept for 4-5 hours daily, albeit all over the place, falling sleep time INconsistent
Week post-cessation of G8 - with the exception of Monday (where no sleep at all) and Sunday (where slept for ~10 hours), rest of the week sleeping for ~1 hour early in the day and then 3-5 hours later in the day most days, waking with appetite HIGH

Body Statistics
Start pre-use of G8 - 8% bodyfat at 108.4 pounds
End of Week 1 - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
End of Week 2 - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; +2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
End of Week post-cessation of G8 - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; +2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)

CONCLUSION

Overall: This is rather difficult for me to do, since G8 DID give me great sleep - when I slept: Deep, UNdisturbed, and restful. BUT, it also severely messed up my sleeping patterns (which, honestly, even though they have had their moments of being on track, have not been the same since I came to the US), which I did not enjoy. And the OTHER effects I experienced, especially re appetite (although this can also be attributed to training heavily and being awake for more than a day many days), I did NOT appreciate (given what my appetite is ALREADY like).

Would I use it again? I actually STOPPED using G8 after two weeks of use because, despite the awesome sleep it gave me, it was (and still is) DRASTICALLY affecting my sleeping patterns, which in turn was having some very UNwanted effects re other factors. So, no, I would not use G8 again myself personally.

Would I recommend? If one is looking for extreme deep and rested sleep, and they have had no issues (like I have) using natural Growth Hormone boosters in the past, then yes, I might recommend G8 (any recommendation/s I made re supplements are based on what will be best for that individual re their goals and needs and other personal factors, etc.).

2012 | Day 97: Driven by My Demons to Just Do It!

MOTIVATIONAL QUOTE OF THE DAY

"But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

For the complete Motivational, review Isaiah 53:5 | WPM Women.

TRAINING

Skip x 300 revolutions

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 10, 10, 8, 8, 6, 6 per side
2. Push-Ups (feet on floor, hands on fists) 6 x 10, 10, 8, 8, 8, 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 6 x 12
8. Cable CrossOvers 6 x 12
9. Skip 6 x 100 revolutions

Post-Weights Cardio:
Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

Stretch 20 min

Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...

OTHER NOTES

Body Composition

8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

Supplements

It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

Supplementary Notes

Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

2012 | Day 92: Being strong, holding on...I won't give up that easily...

MOTIVATIONAL QUOTE OF THE DAY

"I am one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do." - Edward Everett Hale

For the complete Motivational, review I AM ONE | WPM Women.

TRAINING

Elliptical 20 min

Stretch 20 min

New hotel, new Fitness Room, so very different to the one before. But, before that...Last night I was not able to sleep. Ended up going down to the pool, alternating between hot and cold, the spa and the pool, trying to relax my mind (and it was good for my body). The coolness of the pool was welcome after the heat of the spa, being under the water so very calming. I help myself under the water as long as I could, pushing it (as I do with everything), coming to the surface only when I was at the point of opening my mouth to breathe, before going back under. Almost silence beneath the water, the only sound (or feeling rather), the beating of my heart, becoming more urgent as I forced myself to stay under longer and longer, wanting to STAY there in the stillness, even as I knew that even if I stopped, Life would continue on. Anyways, the hot/cold helped my legs, and my knees have been fine today...When I eventually drifted off, sleep was disruptive and disturbing, and even on waking several times, I just went back to bed and wanted to stay there...Right, the Fitness Room. Did 20 minutes on the Elliptical (since it was all they had - that and a treadmill, and I will NOT use a treadmill). "Stumbled" after ~8 minutes and "fell" against the moving handles (no, I don't hold them, but have my arms at my sides, almost as if I was running), hitting the left lateral tip of my collarbone against it, so just another hurt to add to all the pain, LOL. My right knee was fine with the Elliptical, which was interesting, because usually they hurt my knees in general, because of their pattern of movement. So, from now on, all pm cardio sessions will be done running - distance anywhere from 3-7 miles, knowing me, likely to be seven...

OTHER NOTES

Body Composition

9% bodyfat - another 0.5% bodyfat INcrease from last week (0.1% gain for each "bad" day of eating). Despite my best INTENTIONS of NEVER wanting another week like last week re nutrition, although not as BAD as last week, this week was still NOT good - although my training was MORE intense than last week, which IS a good thing. Definitely feeling (and seeing) the change from the 8% bodyfat I was two weeks ago - believe me, 1% bodyfat can look so very different when you get to this level, and to the individual, it can feel like you've gained a HOUSE...I've gained a little more muscle mass in my shoulders, and my upper body has actually started looking LEANER despite the INcrease in body composition, so that is a small comfort...Vascularity (like last week) has also been getting better and better - definitely my elevated body temperature and high carbohydrate intake playing roles there...I have two weeks to get UNDER 8% bodyfat (because I WANT to be that lean, for those who always ask why I want to go so low), and there IS hope yet, because I KNOW that I CAN do it in the timeframe I have - I have done it in the past (twice!), and I WILL do it again (and being a higher body composition should make it "easier" to get leaner again)! I MUST!

Supplements

I continued using G8 this week - stopping it though on Saturday, because aside from the changes in sleeping patterns and my nutrition, this is the ONLY thing that has changed over the last two weeks - which could give rise to the thought that it might possibly be the "cause" of those changes, but is only speculation. Either way, I have chosen to stop using it...I also used the last of my Recompadrol yesterday and will have no more of that until the end of April (when more will be available)...

Supplementary Notes

Appetite has continued to be HIGH-HIGH this week, and no, I was not as disciplined as I SHOULD have been (even though inside my head I was screaming at myself "WTF ARE YOU DOING?!", hating myself for every second of it!), but it has helped in the gain of a little lean muscle, so looking on the "bright" side, was "worth" it...Sleep has continued to be disrupted, moreso the latter half of the week, but sleeping periods have "calmed" down from the ridiculous 12-13 hours of last week to a more "normal" 4-5 hours (with the exception of last night - where I allowed myself to just go back to sleep after waking up after ~5 hours, wanting to stay in bed and not particularly want to get up)...Body temperature has continued to be elevated this week, and every day I've been so hot (no beanies worn during training this week, LOL). That said, I've suddenly got surprisingly cold, almost shivering at one point in the afternoon to evening almost EVERY day, which is a little unusual... Joints have gradually gotten worse. Both my right AND left shoulder/biceps' tendons have been an almost constant ache on waking, during training, and throughout the day, even attempting sleep, the pain growing to become a sharp, stinging bite that does not leave, so I am going to have to watch them closely, because I do NOT want to be "put out" again! Right knee has been in pain, swollen and tight for the most part, but being pushed to see what it will take. Left wrist requires a little watching, since there has been a deep pain in the scaphoid region during a few exercises...

April MuscleBombshell Contest

Thank you to everyone who supported me in this contest. It was eventually stopped at the discretion of the person running it, but I WILL be the Cover Model for July (yes, YOU know why I picked that month).

Rosie Chee Fitness Newsletter April Edition

This will be up later today.

So much for "no more falling behind". Although I'm left at the end the week feeling so completely emotionally exhausted and mentally mashed-to-pieces, this week has been a definite learning curve, the starting point of several surprised and exciting projects. Yes, my "time out" for myself is now over, and it has certainly been interesting - much needed and very valuable, and I come out of it knowing my strength and my direction. Life still continues to throw me curveballs, but I know what I will allow and what I will no longer tolerate - that, with a light heart cast in shadow and God by my side, I can and WILL face ANYthing!

2012 | Day 83: I'm standing on the outside...looking in...

MOTIVATIONAL QUOTE OF THE DAY

"Even the strongest looking men and women fall sometimes!...Reality hits, we have to look deep inside and face realities and truths that are hard to swallow...you begin to find yourself, your purpose on this earth and it is most likely going to get harder before you break through. But when that shift happens the sheer strength in freedom, peace, and serenity is breath taking...Thank you God for sending me to that place so I can see the beauty in this one!" - Ben Booker

For the complete Motivational, review We All Fall | WPM Women.

TRAINING

Thursday

CrossTrainer 10 min

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 5 x 12, 12, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on DB) 5 x 8
3. Skip 5 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Supinated Lat Pull-Downs 2 x 12, 8
8. Cable CrossOvers 2 x 12
9. Skip 2 x 100 revolutions
TriSet D -
10. Single-Arm Bent Over DB Rows 1 x 8 per side
11. Cable Flyes 1 x 10
12. Skip 1 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Stretch 20 min

Dosed G8 at 0029 this morning and was asleep by 0200. Woke once mid-morning to a text and then was instantly back out until another text at 1426. Like Tuesday, it took me quite a while to "wake up", not even wanting to get out of bed, my head feeling like someone was playing drums in it, stuffy, ears hurting, not great. However, after ~12.5 hours of sleep, it was definitely time to get UP. Also on waking, SHARP pain DEEP in my LEFT shoulder, a little like my right was back in late November (please let it be nothing serious!). As with Tuesday, decided to do my training later on at night, not walking up to gym until close to 2230...Started off with 10 minutes on the CrossTrainer. Beanie on again today, making my head feel even warmER. Legs ok, but right shoulder/arm was in pain during, even keeping it in an invisible sling across my stomach...Started off the same as last week re Single-Arm Bent Over DB Rows, with LEFT side this time, to give my right a chance to "recover" some - used the same weight as last week to start, not managing as many on the first set, but fine the second, going up by five pounds for the last three sets (and yes, adding in a fifth set from last week), managing ok, although feeling sharp pain in my shoulders on the last couple of reps on each of the last two sets; vascularity DRY ROPES, particularly through/in my left delt and bicep. Push-Ups were ok - used a higher bench than last week re feet on, and went down slower as well, my shoulders feeling EVERY rep. Skipping to finish off each triset was fine. Used the same weights as last week re TriSet B. Did BB Bent Over Rows at a tempo of 1-1-1 this time, making it harder, trying as hard as possible to keep my right elbow in, but failing miserably. Incline BB Bench Press wasn't difficult until the last rep of the last set, so will up the weight next week - strength improving here, which is good. Added in Supinated Lat Pull-Downs and Cable CrossOvers today - wanting to do MORE for my back and chest. Plus an additional triset incorporating another set of Single-Arm Bent Over DB Rows (since I have seen the best increases in my arms since including these in my training) and Cable CrossOvers (since I want to include more of these in my training henceforth), loving the definition and vascularity each brought out. Favouring right knee (which has superiomedial swelling) during all skipping for TriSets B through D, painful still from yesterday...Finished with 20 minutes on the Recline Bike, trying to spin a little faster, limited by the pain in my right knee, but digging in regardless...

Friday

Session 1

Recline Bike 20 min @ 108-112 rpm

Stretch 28 min

Session 2

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

Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15
2. Reverse Curls (on bench) 3 x 15
3. Pikes (on bench) 3 x 21
Skip x 300 revolutions
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. Rear Flyes 3 x 10
8. Plate Lateral Raises 3 x 15
9. Plate Hammer Raises 3 x 10
Skip x 300 revolutions
TriSet D -
10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
Skip x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Stopped by the supermarket on my way home from the gym (from Thursday's training, since I left the gym just after midnight). Ended up devouring ~4,500 calories from 0100-0200, I was that hungry (although, after training, it's not UNusual and quite "normal" for me to do this)...Was still wide awake at 0330, which is when I would normally "get up", but no way was I going to get ready for training having eaten all that not so long ago, deciding to wait until a similar time to do my weights tonight. At 0440 though, I took half a scoop of G8 and sat back in my desk chair to watch the second episode of Missing. Dozed off lightly for ~2 hours, which can't really be counted as a "night's sleep" (even though, until recently, it WAS what my "night's sleep" mostly WAS), more of a "nap". Wide awake, up it was again, to continue on my "day", eating some more. And then some more. Seriously, what is WITH the even MORE pronounced appetite than usual (especially on the heels of me wanting NOT to be like this)?!...Anyways, since today is a "double" training day, I did what SHOULD be my "evening cardio" late morning (since I planned on doing my weights later tonight), after that wolfing down close to another 4,000 calories (I know, just after CARDIO!), not really caring about it by that point. Left shoulder IN the shoulder still hurting sharply, even at rest, doing NOTHING?...After spending the mid-afternoon a bit lacklustre re energy, surprised myself when it came to HIIT, my sprints fast and explosive! Right knee was a small bother starting out, but the heat seemed to "take away" the pain - until after I'd finished my sprints (when my left arch was also causing issue). On my return, I weighed myself (not something I usually do at the "end" of the day), just to see what was what, and no wonder my knees are in pain, LOL - I am just over 10 pounds heavier (although, granted, the majority of that is food and water weight from my eating this week, hopefully with some muscle mass, and no doubt a little bodyfat) than I was when I did this very training session last week!...Headed off to the gym in high spirits, looking forward to hammering my body into submission! Started out with TriSet A - weight a little more than last week, adding more reps to each exercise, loving the Pikes especially. No beanie for this session - my body has been like a FURNACE all day and didn't need any MORE heating! On a whim I decided after my last set of Pikes to do 300 skipping revolutions between each change of trisets (since today they were not a part of the triset) - noticed the pain in my right knee from the start, and ended up favouring it badly from there on. Not to worry, during TriSet B I just stood with more weight on my left leg. Left the weights the same as this session last week - my left wrist in quite the agony, deep in the bone, the pain located where I've fractured it twice, gritting my teeth and pushing through it. Had to "shake" my left wrist a little between exercises to help me manage. Loving the "dry" vascularity I could see from the first set of 21s, seeing that double vein separation in my biceps (actually noticed fresh stretch marks on my biceps today, indicating muscle growth, so pleased with it). Biceps were pumped and painful by the end of the last set of Alternate DB Hammer Bicep Curls. Skipping was a hodgepodge of favouring my right knee, but still done to par. Rear Flyes were an effort, particularly on the last set, feeling it in my traps, my neck "clicking" and "creaking" back into place when I turn-twisted it after each set. Used plates instead of dumbbells for Lateral Raises today, to help my wrists a little re less pain, doing them at a fast tempo to keep the intensity up. Plate Hammer Raises were painful, but worth it. Decided to do something different re Back that I haven't done before (with Clients yes, but not personally in my own training): Neutral Grip Seated Cable Rows, but each arm with its own handle, bringing my elbows back as far as I could - increased the weight on the second set, but lowered it slightly for the third. Side-to-side DB Push-Ups were interesting, and on the eighth rep of the second set there was a loud crack in my right shoulder, followed by pain, that I ignored and pushed through. Finished off weights with a very FAST final 300 skipping revolutions...Onto the Recline Bike for post-weights cardio. I knew my right knee was NOT going to like it, but I did it anyway. Right now my body is my ENEMY and it MUST be brought to SUBMISSION and just DO as it's TOLD! Kept the pace "reasonable" - fast enough, but not too fast to aggravated my knee further (although anything would, really)...Limped on home, my left shoulder in sharp pain as well, LOL. Walking home made me suddenly miss doing long walks alone in the dark, the stars twinkling overhead, with barely another soul around to "disturb" me. It's so peaceful, so calming, still...

2012 | Day 50: The fight inside is coursing through my veins...breaking me again...pursuing pain...

MOTIVATIONAL QUOTE OF THE DAY

"Make sure to tell the people you love how important they are to you. Today has reminded me that nothing is promised. Ever. Take advantage of what today offers because this opportunity may not come around again. Life is short. Live life." - 12 Stones

For the complete Motivational, review LIVE Life | WPM Women.

TRAINING

I've been rather sick this week, ending up training at night AFTER a long 12-13 hour day at work, which has only ended up "waking" me up, and I have not been going to sleep until about the time I want to get UP. Even then, during training my body has felt completely shattered, so it has ended up being a "deload" week with little cardio but heavy resistance work, and I have pushed myself as hard as I can in every session, wrecking my body, desperately craving the mindlessly numbing pain of lifting to cover another...

Training completed this week:

Monday

Session 1

HIIT Treadmill:
a. 4 min @ 8 miles/hr
b. 8 x 20 sec @ 10 miles/hr/10 sec rest
c. 4 min @ 8 miles/hr

Stretch 30 min

Session 2

Skip 10 min

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 10, 8, 6, 6, 6, 6
2. BB Military Press 6 x 8, 8, 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 6 x 10 per side
4. Swissball Leg Curls 6 x 10

I spent Sunday in bed, when I was not being sick. Didn't sleep at all on Sunday night, my body kept awake from feeling like sh*t. When my alarm went off at 0330, I stayed in bed, but after an hour and still NOT having slept, I got up and decided to go for a run. When I got downstairs and opened the door, it was pouring outside, and instead of going out in it (and making myself feel even worse), I just went to the Fitness Room and did my HIIT on the treadmill (yes, I know - got to STOP using them for my knees!), a short session today. I nearly lost my balance and did a faceplant during one of my efforts, so had to concentrate very hard to keep going, and was relieved when I was done, going back upstairs and lying down for a moment before stretching, my head feeling like it was going to explode...Resistance training waited until after work - which I didn't finish for an hour LATER than I was SUPPOSED to. Had been feeling terrible all day, hot and cold, my skin burning up but cold inside my burns, non-stop sneezing (and I almost NEVER sneeze - but sneezed ~50 times JUST in the hour post-training!). Anyways, by the time work was over, I was considering NOT training, but knew I had to and WANTED to, if only to release some aggression and frustration, not to mention needing to take my mind off everything going on that day...No more Smith Machine for my military presses - went straight back into just using the BB, even though it hurt like hell. However, it wasn't my right shoulder that was in pain for the most part today, but my LEFT, and I was feeling a sharp burn through my LEFT biceps' tendon and delt - ignoring it and hoping I am not going t have to deal with an issue on that side! Shattered at the end of the session and well ready to leave, skipping any post-weights cardio, just to get out of there...

Tuesday

CrossTrainer 10 min

Arms/Abs (1 min recovery between alternate sets and trisets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 10, 6, 6, 5
2. Dips 4 x 10, 8, 8, 6
Alternate Set B -
3. Close-Grip BB Bicep Curl 4 x 5
4. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
Alternate Set C -
5. Alternate DB Hammer Bicep Curls 4 x 12, 11, 10, 10 per side
6. Standing DB French Press 4 x 5
TriSet -
7. Rope Crunches 3 x 15
8. Swissball Crunches (270 to 180 degrees) 3 x 10
9. Ab Rollout 3 x 15
10. Plank 1 x 1 min

Stretch 25 min

Did not get to sleep until just after 0330, but slept right through to 0810. No time to train before getting ready and heading to work, so again, it was left until I had finished for the day...Fast "warm-up" on the CrossTrainer, my right shoulder/arm in a lot of pain, so favouring that, left calf ending up being affected, pushing for faster during the last half despite it, gritting my teeth, sweat dripping down my face...No point in going easy and I started straight off with Supinated Close-Grip Pull-Ups. Wasn't expecting much, but was surprised that I didn't have much more strength than I did last Thursday (although I guess it should have been no surprise given the way I felt). Not making any excuses and wanting to hurt myself, I kept pushing for an extra 1-2 reps past the point when my right shoulder started burning so badly I nearly collapsed on that side on every set of Dips. Face a mask of pain, it was onto Alternate Set B, favouring my right side but not caring, just welcoming the pain, going slow on the last set of Push-Ups to ensure NOT falling on my face. Loving the vascularity and pump during Alternate Set C - watching it to take my mind off the tears stinging my eyes. The triset actually affected my back rather badly today, and I had to get one of the guys I work with to stand on my back when I was done, clicking it back into place...

Wednesday

HIIT Skip:
a. 4 min skipping
b. 12 x 20 sec effort/10 sec rest
c. 2 min skipping

Stretch 25 min

Like last night, not going to sleep until wanting to be getting up, then waking in time to get ready and leave for work. Ok today though, since it was just HIIT. Did HIIT skipping after work. Struggling with it, sharp pains shooting through my left shin from the fourth effort. Made sure to do the minimum of 12 minutes all up though.

Thursday

CrossTrainer 10 min

Back/Chest (1 min recovery between alternate sets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 6, 6, 5, 5
2. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 10, 8, 8
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 12, 10, 10, 10
4. Incline BB Bench Press 4 x 10, 10, 10, 8

Stretch 5 min

Post-Weights Cardio:
Skip 10 min

Stretch 15 min

More post-work training. Second specific Back/Chest session in MONTHS, aiming to do BETTER than I did last week. Did slightly better with my Supinated Pull-Ups today than last week, but weaker even than Tuesday. Push-Ups were a battle, my wrists aching from my hands' position on the swissballs, but at least my back didn't hurt like last week. Strength was up on both exercises in Alternate Set B, and my arms were pretty close to fatigue on the last set of Incline BB Bench Press...Wasn't going to do any post-weights cardio today, but after some stretching, ended up "competing" with one of the guys from work in "double" skipping, determined not to be beaten...

Friday

Day OFF

Sleeping like the last few nights/days. Instead of forcing my body to train, I just "gave in" and allowed it rest, going instead out to buffet dinner (which yes, made me feel even worse today).

Saturday

CrossTrainer 10 min

Full-Body (30 sec recovery between trisets):
TriSet A -
1. Alternate DB Hammer Bicep Curls 3 x 10 per side
2. Dips 3 x 10
3. Plank 3 x 1 min
TriSet B -
4. DB Lateral Raises 3 x 10
5. Plate Hammer Raises 3 x 10
6. Rear Delt Flyes 3 x 10
TriSet C -
7. Supinated Lat Pull-Down 3 x 10
8. Side-to-side Alternating DB Push-Ups (feet on floor, hands on DB/floor) 3 x 10
9. Ab Rollout 3 x 10
TriSet D -
10. Reverse Curls (on floor) 3 x 10
11. Bicycle (on floor) 3 x 10 per side
12. Swissball Leg Curls 3 x 10

Stretch 46 min

After NO training yesterday and eating almost even MORE than I would on a "normal" day, I woke up this morning even later than I have the last few days, at 117.8 pounds (see what NO training, extreme stress, heavy eating, and not enough water does) - I have not been this heavy in a LONG time - in the most uncomfortable state ever, only compounded on by a fever, swollen face, and deep BLACK circles under my eyes (and I thought they were bad on Monday, LOL)! Since today was a shorter day at work - at least, it was SUPPOSED to be, but I finished at the time I SHOULD during the week - and because of how I felt on waking, there was NO hesitation in training afterwards...Hammered it out on the CrossTrainer, cadence 10-20 rpm MORE than I usually do it at, breathing in shallow gasps. Determined to punish myself for the way I was feeling (and what had been happening all week), I did trisets, as heavy as possible for 10 reps per exercise, limiting my recovery time between trisets, so that when I started on each consecutive triset, I hadn't even had the remotest chance to recover from the last one, pain building on pain, my expression one DEFINITELY warning EVERYone to STAY THE FCUK AWAY! I literally lay on the floor for a few minutes after completing the last set of Swissball Leg Curls, drained beyond reckoning, but feeling BETTER than I have all week!...

Sunday

HIIT Recline Bike:
a. 4 min @ 100-104 rpm
b. 8 x 20 sec effort/10 sec easy
c. 12 min @ 100-104 rpm

Stretch 27 min

I actually went to sleep reasonably early last night, but woke after only three hours at 0447. Body exhausted, I was shocked to see that my body mass had plummeted by 8.6 pounds from yesterday (I TOLD you my TRAINING was what determined my physical conditioning - definitely need INTENSITY and short recovery periods!), but relieved to be back down to some semblance of "normal"...Because I HAVE to do THREE HIIT sessions a week, and since I did NOT do it yesterday (it "goes" with and should precede my Full-Body resistance session), I just went downstairs to the Fitness Room and did this on the Recline Bike. NO MORE HIIT DOING ANYTHING BUT OUTSIDE SPRINTING FROM NOW ON! The [Recline] Bike is fine for spinning - which is what works best for me when I use it anyways, and preferably POST-resistance training - but not so much for HIIT. Quads were screaming during the efforts and I found myself struggling, so I just did the minimum I will ever allow myself re efforts during HIIT and finished off my 20 minutes spinning to "recover"...

Training this week was not even close to Maintenance and although my body was feeling even the lower volume, the intensity was just as high as always, and tomorrow it's back to BEATING time!

OTHER NOTES

Body Composition

8.8% bodyfat - a decrease, but barely, which could almost be expected, given that this week I have been eating like mad (more than even my usual) and virtually ONLY done my resistance training sessions. That said, my abs look sharper than last week, my arms slowly coming up again re balance. However, my right shoulder is now a LOT more noticeably "affected" than my left - because of my scoliosis it is already lower than my left, but now it is down AND "out", which is frustrating. I have also GAINED muscle mass in my LEGS this week, due to the amount of compound [lower] body movements that I have been demonstrating over the last week - not happy with that and going to be working more than ever on NOT demonstrating such exercises henceforth. Because of being sick and stressed (unbelievably at work - not adding to everything ELSE), my body mass has fluctuated hugely over this last week, and only yesterday first thing I was 117.2 pounds, yet woke this morning at 108.6 pounds - my body has definitely been wrecked this week (even though I have DELIBERATELY tried to do it with training) and it's NOT enjoying it.

Supplements

Have NOT used any Aleve this week - possibly why I am noticing more physical pain and a little swelling in my right shoulder and knees, but it's ok; I can deal with that...Been just under two weeks with all my "staples" back again, which is very welcome...My appetite has been even highER than usual - I am a "bottomless vacuum" as it is - which has contributed a little to my OVERexcessive eating, and I am wondering if it is perhaps a combination of AnaBeta and Erase PRO (AnaBeta heightens my appetite, but the last few times I have used it, I've managed to keep it fairly under control, but this week was like a train wreck)...

Lyle MacDonald's Rapid Fat Loss Crash Diet

I've now been using my staples again for about two weeks, one where everything was spot on for me re training and nutrition, the other where training was "deloaded" and nutrition as normal - it’s enough to "clarify" what difference they make to me in both circumstances. That said, simply because I DO want a more rapid leaning, to "kickstart" the process a little, for the next two weeks, I AM going to try something new (and not what I would usually do, since I am NOT a "quick fix" person) - I WAS going to do this the week just been, but it turned out differently, so here goes NOW - incorporating Lyle MacDonald's Rapid Fat Loss Crash Diet re nutrition (NOT training - my training is going to return to Maintenance) into the Lean Gains re 16-hour fast/8-hour eating window and see how it goes. Knowing the way my body responds to "dieting”" I honestly do not place too much faith in this working as far as rapid fat loss, or even very much re progress, but I AM going to give it a shot, since it’s only 11-12 days of dieting. If it works, great; if not, I'll just go back to what I know DOES work for my body.

This last week has been one of the most stressful of this year and I am determined NOT to let next week be anything like it! It's back to my daily 0330 to 2230 schedule, training first thing, motivation renewed, because I canNOT afford ANYthing to go wrong any more. It's about PUSHING THE LIMITS, removing ALL boundaries (because I know, even though we might think we have none, there are always going to be some UNconscious ones in our mind), and making each day BETTER than the last, LIVING life as it is MEANT to be lived!

Day 268: Progress and Decisions

MOTIVATIONAL QUOTE OF THE DAY

"Letting go doesn't mean giving up...it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown

For the complete Motivational, review Letting Go | WPM Women.

TRAINING

This was my second week back in training withOUT any support for my left wrist. Believe me when I say that I notice the difference that training makes to my body and overall feeling and sense of well-being, even if I am not yet at Maintenance, so I will be happy when I am finally back to being able to train as I want to.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - wrist was ok with this this week, which is definite improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - two weeks ago I could barely do a Dip without almost collapsing because of the pain, but this week I was able to do them with minimal pain, which is the best indicator of my progress so far
Alternate Set B -
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press - was able to actually lift this with weight this week, which is improvement
2. Push-Ups (feet on ground, hands on DB) - only a dull ache in wrist during these this week
3. BB Bent Over Rows - although lighter than I would normally do them, at least I CAN do them again
4. Reverse Rows - better than last week

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

Each session was noticeably improved from last week, able to do more and start lifting with more weight, which I was pleased with. Pain was minimal, compared to the agony I was in two weeks ago. However, there was no Full-Body session this week, instead staying with the Abs only for one more week. So very close to being able to train without any pain, for which I am grateful and relieved.

Cardio this week was interesting. Although not back up to par, it is getting closer, and I had a lot more energy for it, not feeling as exhausted after it as I was last week (and all the weeks before). This confirms the belief I had that the pain from my wrist severely hampered not only my resistance training, but my cardio as well.

OTHER NOTES

Body Composition has decreased a little, down to 8.5% bodyfat, despite the fact that my nutrition was all over the place and training was still not close to Maintenance. It’s progress, which for now, I will accept given the circumstances. Continuing to lose lean mass - likely muscle mass, given my training situation - which is NOT acceptable, although my delts are leaning out and I have gained a centimetre re girth in shoulders over the last week.

Last week I was not completely sure it was the Battle Fuel, but this week I am certain - Battle Fuel definitely INcreases my appetite. I’ve been like I was when using AnaBeta - hungry ALL the time and eating anything and everything and often. Next week is my last week on Battle Fuel - a week off after that and then I will either use my second bottle or start back on Erase (I seriously can't wait to be back on Erase - I miss it so much!)

My wrist is a lot better - still not 100%, but getting there. One thing I HAVE noticed is that the day AFTER my day OFF, it starts hurting again and I am almost back to where I was re pain at the start. However, if I train, the pain dissipates. Interesting. Anyways, this week, on a pain scale of one to ten, one being almost nothing and ten being absolute agony, I have been about 2-3, whereas last week I was ~5, and the week before that closer to 20 than 10.

It's very likely that I will NOT compete this year, despite wanting to do at least ONE competition in 2011. I want time to gain back and add to the muscle mass in my deltoids and arms, to ensure that when I next step on stage, I bring the BEST package possible, from improvements in physique to stage presence. I will make this decision at the end of next week.

Also very likely that I will be going to Athens next week for work, where I will once again be working one-on-one with individuals re training sessions, which is cool and will be a change from how things have been of late.

I will also be heading to Florida mid-November - coinciding with the NPC Nationals in Miami - for a week. There I will be working with several - including two of my top three "to-work-with" - photographers, which I am pretty stoked about. It’s also a chance to see friends and finally meet several individuals who I’ve had contact with over the last year or so. Not to mention, that amidst all the "work" play, I will get to have some much needed time out to relax and have some fun.

So, things are looking up on all fronts! God Bless!

Day 260: Positive Fitness Role Model

MOTIVATIONAL QUOTE OF THE DAY

"Ye are the light of the world. A city that is set on a hill cannot be hid. Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house. Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven." - Matthew 5:14-16

For the complete Motivational, review Your Life Is Significant | WPM Women.

TRAINING

This was my first week back in training withOUT any support for my left wrist - yes, all casting, bandages, and wrapping is gone, so I had to make sure my wrist was "set" and firm in that setting for every session, determined to get through, no matter what.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. EZ-Bar Military Press - wanted to do BB Military Press, but had to use the EZ Bar because using a straight BB is too painful on my wrists re angle
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 sec recovery between alternate sets - 6 alternate sets; 1 min recovery between sets - 4 sets):
Alternate Set -
1. EZ Bar 21s Bicep Curls
2. Incline Dips - two weeks ago I could not even manage one of these, let alone do the Dips that I was doing properly, so decided to give Dips a rest this week and try them incline, and I was able to do them, the pain a lot less than it has been for Dips, so maybe hand placement on the "bar" makes a small difference, since regular Dips are still so very painful for me
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press
2. Push-Ups (feet on ground, hands on DB) - feeling the pain in left wrist, but ignoring it to push through each set
3. Supinated Seated Lat Pull-Down - dull ache in wrist at the end of every set
4. Reverse Rows - actually did to failure re full exercise and form on each set re wrist pain, which might not have been the smartest idea

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

So, no Full-Body session as "planned", which is ok, I guess, continuing to "ease into" training, and this week is still very much a progression from last week. Next week there will be NO "allowances" though.

I've also been training at night, not the usual "first thing, 1-2 hours after waking", but between 2000-2200 (because of the way I've been sleeping - or not sleeping, as it were), which has been interesting.

OTHER NOTES

Body Composition is still at 8.8% bodyfat, so no change there. Nutrition has not been the best this week, though, and my hunger has returned to the usual bottomless pit that I was - training most likely the primary culprit. Although I am not too happy with it, maintaining is ok for a week, given the situation. I want my body composition to DEcrease though from now on - it WILL!

So yes, I started Battle Fuel on Monday. Also ran out of my IGF-2 on Monday. So far, not too much of a difference except re sleep and appetite over this week - attributing appetite returning to "normal" to training, but the Battle Fuel could very well be contributing to this as well. Missing my Erase!

My sleep has been a little messed up this week, but at least it's not the pain causing me to stay awake for days and then sleep for hours on end. Now that I don't have to contend as much with the pain being a constant, I am working on getting back into some semblance of a normal routine.

A final decision re competition has yet to be made, but I will be able to make this by the end of the month, and I will make it based on my progress and whether or not I can make the changes I need to make physically re mass and distribution. I want to compete and get it over and done with - and it's the perfect time, since I'm shooting with Walt (and Gina) Ostarly a few days before the planned competition date - but at the same time, as I said to John earlier, I want to bring MORE to the stage than just better stage presence, which is why I worked so hard to add muscle to my delts and arms, most of which has been lost over the last few months.

Finishing on a HIGH note, though: Yesterday I found out that I have been selected as one of 12 models to appear in OAMG's 2012 Calendar (first one ever!), which is an honour and a blessing. I worked with Tony back in May and had a blast; he has such passion and drive, an Artist who loves to create images that evoke emotion and scream difference from every aspect of composition. The calendar is a Limited Edition and the proceeds will be going to the Children's Memorial Hospital, in support of their work and effort with child obesity. It's an amazing opportunity to "give back" and be a positive fitness role model for the youth (and everyone else who has an impact on the youth), since they are, in essence, the future of this world, and we should be doing everything we can to make sure that that future is the BEST one possible in EVERY way!

God Bless - let's each and every one of us make what Difference we can this week!

Day 173: Desire. Determination. Discipline.

MOTIVATIONAL QUOTE OF THE DAY

"In the end, it's extra effort that separates a winner from second place. But winning takes a lot more that that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?" - Jesse Owens


TRAINING

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

Stretch 20 min.


COMMENTS

Mood/Aggression: Fluctuating.

Energy: BACK!

Endurance: Good.

Vascularity: Vascularity has been UNREAL the last day or so, especially after meals (yes, all cheat, and all high carbohydrate and high calories), particularly including watermelon to finish them off - I want THAT ALL the time!!!

Quality of Training: HIIT was good. Cooler outside, with light sprinkling of rain and a gentle breeze, which made it nicer.

Recovery: All good now.

Appetite: The last week has been pretty bad, and nutrition hasn't been good, even for me, a bit all over the place, eating all the time, like I was when using AnaBeta. But, back on track re my similar to Lean Gains nutritional method, calorie and carbohydrate cycling, aiming to maintain some adaptation of Paleo "allowed" foods (although, never been the best re the latter, even if it is best for my body - working on this more).

Body Composition and Look: Getting leaner. Got to get HARDER as well. And KEEP that vascularity.

Other Notes: As of Monday, I actually started using ~40 sprays of 7-KE each application, so we'll see how that goes, especially since as one gets leaner, the more difficult fat loss becomes. I've done pretty good so far, though, considering I have NOT dieted for it!

Competition Notes: Three weeks and three days left to go . . .

Day 164: Change to Progress

MOTIVATIONAL QUOTE OF THE DAY

"If there is no path to get where I want to go that's cool. I'll make my own." - Layne Norton


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

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

Stretch 25 min.


COMMENTS

Sleep - Time and Quality: On and off, waking several times.

Mood/Aggression: Up and down.

Energy: Definitely more with the cooler weather and getting up earlier.

Stress: High and rising.

Endurance: Speed endurance has improved a lot.

Quality of Training: HIIT was great. Love running outside when the temperature is what it was. Speed endurance awesome, and most of my sprints were actually 25-30 seconds, passing quickly and over before I realized that they were . . . Resistance training was good. Some improvising today with the Cable Lateral Raises, since I want to keep doing Single-Arm Lateral Raises . . . Rollers post-weights was a little slower than usual, feeling glutes a bit, but was ok . . .

Appetite: Back to "normal" eating, after the weekend, where every meal was ~5,000-6,000 calories each - no sh*tting; Sean just LAUGHED at me!

Other Notes: Going to be adding a little in re training this week, since it's time I made some small changes, to ensure that I keep progressing, especially since the leaner one gets, the slower progress can be, and I don't want my progress to slow down. Will also be cleaning my nutrition up.

Day 151: Positive Paradigm Shifts

MOTIVATIONAL QUOTE OF THE DAY

"It never ceases to amaze me what can be accomplished by simply putting one foot in front of the other, putting Faith first, and keeping my eyes and ears open for His will, and not mine, accepting this world as it is, not as I would have it…Change yourself…Change the world! If you can make a positive shift in someone elses paradigm that changes them for the best, then it was all worth it. God Bless!" - Ben Booker


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

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 10, 9, 8, 7
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Diamond Push-Ups 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 6

Post-Weights Cardio - Rollers:
20 min in 39x18 ~ 100-102 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Disturbed. Broken. Not quite sure if I actually slept between 0100-0630, since it was so up and down. After for what seemed the umpteenth time getting up at ~0633, passed out for real for ~5.5 hours. Migraine on finally waking.

Mood/Aggression: Positively moving forward, determined to move forward, carving my path to make my mark on this world!

Energy: Not a lot, honestly.

Endurance: Good.

Pump: Not as strong as it usually is on Arms' day.

Vascularity: Great.

Quality of Training: Pre-weights run was ok - feeling the heat, though. Resistance training was good - had to adjust a couple of things to get the intensity right, but overall it was fine. Post-weights rollers a 'recovery'.

Appetite: I still seem to be craving SALTY food - which is highly UNlike me!

Competition Notes: I CAN DO THIS!!!

Day 146: Blessings and New Arrivals

MOTIVATIONAL QUOTE OF THE DAY

"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." - T. Alan Armstrong


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Lat Pull-Downs (in squat position) 4 x 10
4. Incline BB Bench Press 4 x 10

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

Stretch 21 min.


COMMENTS

Mood/Aggression: Wow, the news just keeps coming this week. My nephew has been named, my career path is opening up, one of my close friends is pregnant, a lot of time has been spent talking to family and close friends - life is moving along at a fast pace of knots! God is truly heaping on the blessings for me - this is going to be a HUGE period in my life for change and progress!

Energy: There! Got told I look "bright" today.

Endurance: Pretty good.

Vascularity: Definitely carbohydrates with a reasonable amount of sodium make my vascularity "pop" (not to mention muscular pump/definition).

Quality of Training: Run pre-weights was good - stitch ~4 minutes in, but kept going. Resistance training was a little shorter than it has been, but still intense, albeit almost a "relief" for my body. Rollers afterwards, and looking in the mirror before getting on them, bicep definition was the best it has EVER been.

Recovery: Bright and fresh!

Appetite: Re Intermittent Fasting, have found that eating a big meal every 12-16 hours is the best for my body re results, regardless of whether or not it is after training, so will continue with this.

Body Composition and Look: Midsection starting to look better. Striations starting to come out a little in my anterior and lateral deltoids. Arms looking the best ever.

Other Notes: I have SO MUCH to look forward to when I go back to New Zealand for Christmas/New Year!

Day 139: Transcend Limitations

MOTIVATIONAL QUOTE OF THE DAY

"When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds: Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great, and wonderful world. Dormant forces, faculties and talents become alive, and your discover yourself to be a greater person by far than you ever dreamed yourself to be." - Patanjali


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 106-108 rpm

Stretch 22 min.


COMMENTS

Sleep - Time and Quality: ~10 hours!!! My sore stomach is taking more out of me than I think (although I should have already known and expected it, since last time it did this).

Mood/Aggression: Gathering myself - thoughts and body. Getting ready for what is to come.

Energy: No energy again today, but I made sure to do SOME training.

Mental Focus and Clarity: Better than the yesterday, which was a fog.

Stress: HIGH.

Endurance: Fine.

Quality of Training: My stomach has still been causing me issues today, but I took 20 minutes out from the wheatie and settled on the rollers (which was ok, since I was in a bent over position). Just an easy session.

Recovery: Cardio is actually my scheduled training for today, so I am just going to continue training as scheduled, instead of trying to "make up" any missed sessions this week.

Appetite: The last few days I have been RAVENOUS! My body is craving salt and sugar - the sugar I can understand, given that I am a carbohydrate addict, but the salt is new. My appetite has been endless, and I've been eating like there's no tomorrow. NOT good, but maybe useful re "recovery" this week, after the last two weeks . . .

Body Composition and Look: I've gained ~4 pounds since the weekend, but it's mostly all food and water weight, understandable from the way I have been eating, and it doesn't bother me, since I know it will all go once I am training and eating as normal. I can still see the definition though, and I know we are all our own worst critics, but I am a little disappointed that it didn't show as well in my photoshoot (although there were some GREAT shots!) as it does in the bathroom mirror, LOL - just goes to show that lighting and posing re body position makes a HUGE difference to how one can look.

Other Notes: Because of the last few days re fatigue and stomach issues, this Saturday's photoshoot has been postponed until I am back up to par. Not to fear - Ryan, you're right; I'm the Female Terminator and I'm just going to get straight back up and fight back!

Day 108: Being Driven

MOTIVATIONAL QUOTE OF THE DAY

"It's not a matter of can or cannot, it's a matter of will or will not, everything is a choice, choose wisely." - Ed Hillenbrand


TRAINING

Session 1

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 15, 12, 10, 8
2. BB Military Press 4 x 12, 10, 10, 10
3. Single-Arm DB Lateral Raises 4 x 10 per arm
4. Stiff-Legged BB Deadlifts 4 x 15

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

Session 2

Cardio - Run:
1.5 miles @ 4.2 min/km pace

Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. DB Clean and Press 4 x 10
2. Seated DB Rear Raises 4 x 10
Superset B -
3. Single-Leg DB Deadlifts 4 x 10 per leg
4. DB Lateral Raises 4 x 10

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

Stretch 22 min.


COMMENTS

Sleep - Time and Quality: ~8 hours. For some reason I was completely SHATTERED yesterday.

Mood/Aggression: See under "Other Notes".

Energy: Lagging a little during Session 1, but going to be the best for Session 2!

Mental Focus and Clarity: I am completely blown away!

Stress: My mind is light!

Libido: Tumultuous.

Endurance: Great.

Strength: Progressing.

Pump: Strong as ever.

Quality of Training: Session 1 - HIIT was great, loving the return of my speed endurance. Was a little lightheaded during the resistance session, but stuck it out, welcoming the pump and burn. Rollers afterwards helped me relax somewhat . . . Session 2 - Felt really fresh during pre-weights run, legs great. However, felt shattered during resistance training, not wanting to be there and getting irritated, wanting to throw the weights around. Didn't even want to sit on the rollers afterwards, but did anyway . . .

Appetite: It's time to STOP the "cheating", even if I have faster progress with it. It's time to make my higher calorie days all CLEAN. I can do this. I WILL do this, and I will make sure that I get the same progress and results taking better care of my body!

Other Notes: I have been blessed more than ever the last few days. EVERYthing that happens has a purpose and God is making things very clear for me. He knows my heart, what I long for and where my passion lies and He has a plan for me, maneouvring me exactly where I am supposed to be. The "bad" times and darkness were required to show me the light I had misplaced, reveal the truth I had stepped away from, to teach and prepare me for what is to come, to give me the courage to step out further and take the next risk. The more I trust in Him to drive me, the more doors and opportunities open up, and the more at peace my mind and spirit are!

Day 97: Assaulted by Green Apple

MOTIVATIONAL QUOTE OF THE DAY

"If you change the way you look at things, the things you look at change." - Push Harder


TRAINING

Session 1

Cardio - Run:
3 miles at 4.1 min/km pace

Back (1 min recovery between sets):
1. Reverse Rows (feet on bench) 6 x 10, 9, 8, 7, 6, 5
2. Supinated BB Bent Over Rows 4 x 9, 8, 7, 6
3. Supinated Lat Pull-Downs (in squat position) 4 x 10

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

Stretch 30 min.

Session 2

Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 12
2. Incline BB Bench Press 6 x 8
3. Push-Ups (on fists, feet on floor) 4 x 12


COMMENTS

Sleep - Time and Quality: ~8 hours. Deep and sound, making up for the lack of sleep the night before.

Mood/Aggression: Had my ups and downs today, but making the conscious decision to remain upbeat!

Energy: Energy a little drained, if my 3-mile run is any indicator to go by. Still feeling out of sorts during Chest - even seeing stars during my sets of Incline BB Bench Press.

Mental Focus and Clarity: No time for faltering.

Stress: High.

Libido: Tease. Random. Welcome.

Joints: Nothing stands out, which is interesting.

Endurance: Good.

Strength: Some improvement, but not a lot today from this day last week - let's see what session 2 brings.

Pump: Strong from the start in Session 1, especially in arms. And again in Session 2.

Vascularity: I'm enjoying it.

Quality of Training: Session 1 - 3-mile run was ok, starting off quickly, but half-way through I noticed that my pace dropped back to something similar to what it had been after my sprints had finished yesterday. Resistance session was ok. It was a real effort to do it, and there were moments when I wanted to just throw the weights around, but kept it together and focused the frustration on lifting. Finished off with rollers' recovery . . . Session 2 - Nice and short at only 20 minutes. Heart was pounding between sets, which was odd, considering I didn't think it was THAT intense. Giving the lower body a break afterwards . . .

Recovery: My whole body ached this morning when I woke up - DOMS from Tuesday's sessions. REALLY noticing the feeling in my glutes, as my body gets used to cycling again.

Appetite: My body is letting me know in no uncertain terms what it will have and will not tolerate.

Body Composition and Look: People around me are noticing the differences as change occurs.

Other Notes: FINALLY got to try Green Apple Assault today - been looking forward to this ever since the new flavour was announced. Far more to my liking than the Raspberry Lemonade flavour that I have been using, and I'll be alternating between them until I finish the currently open tub of the latter. Notes on Green Apple Assault in next post.

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 81: There's NOTHING you can't do if you want it ENOUGH!

MOTIVATIONAL QUOTE OF THE DAY

"It's not who you are that holds you back, it's who you think you're not. Ya know its funny, in life we have tons of people that are quick to tell us what we can't do and ya know what? That's simply because they want to keep you down...their life sucks so they want your life to suck. Take control in whatever it is and DO IT FOR YOU!!!" - Walt Ostarly


TRAINING

Session 1

Arms/Abs (1 min recovery between trisets):
Triset -
1. EZ-Bar Bicep Curls 6 x 21s
2. Flat Close-Grip BB Bench Press 6 x 8
3. Seated Cable Crunches 6 x 20

Post-Weights Cardio - Rollers:
20 min in 39x17 @ 104-106 rpm

Stretch 22 min.

Session 2

Cardio - CrossRamp:
10 min @ R10/CR10

Arms/Abs (30 sec between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 12
2. Weighted Dips 4 x 6
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 12
6. DB French Press 4 x 6
Alternate Set D -
7. Alternate DB Bicep Curls 4 x 12 per side
8. V-Bar Tricep Push-Downs 4 x 6
Alternate Set E -
9. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 x 50
10. Bicycle 1 x 50


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Taking control!

Energy: Good.

Mental Focus and Clarity: Doing what has to be done.

Stress: High.

Libido: Later.

Joints: Left wrist a dull ache.

Endurance: Good.

Strength: Improving on all fronts.

Pump: Strong right from the start.

Vascularity: Excellent.

Quality of Training: Did weights before cardio in the first session. Wore a sweatshirt during training and got heated up pretty fast to almost unbearable. I get overheated easily when exercising and don't know how people can wear so many clothes during training - I'm not one to train in a sports bra and tiny short, but I see the benefits of them re ventilation . . . Second resistance session was good. Pushed myself, even when my left wrist tightened up so much it would almost not move. After Alternate Set B the weights were not the heaviest, but they were heavy enough to be intense. Definition, especially in biceps and rear deltoids coming through well. Vascularity strong in the second half of the session . . .

Recovery: Shoulders are fine after yesterday - it's my back and legs I am noticing.

Appetite: Definitely have NO desire now to stray from the nutrition plan I have set myself. A VERY good thing!

Body Composition and Look: A Work in Progress.

Other Notes: Me, intimidating? Seriously, I am baffled every time someone says this to me. How on earth do you add two and two and get five?

Day 77: Now THAT'S what I call PROGRESS!

MOTIVATIONAL QUOTE OF THE DAY

"Letting go doesn't mean giving up... it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown


TRAINING

Session 1

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

Full-Body (1 min recovery between supersets):
Superset A -
1. DB Hammer Raises 2 x 6
2. Single-Arm DB Lateral Raises 2 x 12 per arm
Superset B -
3. DB French Press 2 x 6
4. DB Concentration Curls 2 x 12 per arm
Superset C -
5. Reverse Rows 2 x 6
6. Push-Ups (hands on fists, feet on bench) 2 x 12
Superset D -
7. Squat Jumps (all way to ground) 2 x 6
8. Side-to-side Plyometric Bench Jumps 2 x 12 per side
Superset E -
9. Hanging Straight-Leg Jackknife 2 x 6
10. Bicycle 2 x 12 per side

Post-Weights Cardio - CrossRamp:
a. 5 min @ R12/CR10
b. 5 min @ R10/CR10

Stretch 20 min.

Session 2

Cardio - Run 3 miles.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Good. Happy with the progress I've been making this week - still eating a lot, but manipulating my calorie and carbohydrate intake around my training, with less training than Maintenance, and seeing a NOTICEABLE difference!

Energy: Shattered.

Endurance: Ok.

Strength: This session wasn't about strength - Full-Body sessions never are.

Pump: Strong.

Vascularity: Staying consistent throughout the day and not just strong when training.

Quality of Training: HIIT Run was not as fast as I would have liked, but it was as fast as my body would move . . . Resistance session, although short, was intense, and I was breathing heavily, my heart pounding by the end of it . . .

Recovery: The double resistance sessions DO take quite a bit out of me, and my body is catching up.

Appetite: Amazing what a difference manipulating feeding times makes. I have had NO cravings over the last five days for sweets and have resisted everything I have been offered. I am pleased. Without cutting calories or carbohydrates, I am managing to remain satiated and without wanting to gobble everything in sight once I DO start eating. I think I have found my new lifestyle nutritional method!

Body Composition and Look: Down 6.2 pounds in five days - withOUT a decrease OR change in calorie and carbohydrate consumption (just manipulating carbohydrate intake around training times), and at LESS than Maintenance training volume (only ~20 minutes of cardio a day and four days of resistance training)!

Other Notes: I got a new bottle of Alpha-T2 yesterday, so started that with a dose last night.

Day 74: Happy Saint Patrick's Day

MOTIVATIONAL QUOTE OF THE DAY

"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker


TRAINING

Session 1

Cardio - CrossRamp:
10 min @ R10/CR10

Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Reverse Rows 5 x 6
3. Supinated Lat Pull-Down (in squat position) 5 x 5
4. T-Bar Row 4 x 6

Post-Weights Cardio - Treadmill:
a. 1 min @ 17.6 km/hr
b. 9 x 30 sec rest / 30 sec @ 17.6 km/hr

Stretch 28 min.

Session 2

Cardio - Treadmill:
a. 2 min @ 14.4 km/hr
b. 2 x 10 sec rest / 20 sec @ 16 km/hr
c. 2 x 10 sec rest / 20 sec @ 17.6 km/hr

Chest (1 min recovery between sets):
1. Incline BB Bench Press 4 x 12, 10, 8, 5
2. Flat BB Bench Press 4 x 6, 5, 5, 5
3. Push-Ups (feet on bench, hands on medicine balls) 4 x 8

Post-Weights Cardio - Run 10 min.


COMMENTS

Sleep - Time and Quality: Very broken, waking up every 1-2 hours over an 8-hour period.

Energy: There.

Joints: Left wrist was a constant heavy pain.

Endurance: Good.

Strength: Still improving..

Pump: Some.

Vascularity: Excellent!

Quality of Training: I'm going to have to get out before I go the gym and just run, like I used to do back home, since doing cardio in the gym drives me nuts and I find it hard to stick it out now (which is odd, this intolerance/aversion I have developed for hours training) . . . Completely shattered during second training session, with a sharp pain in my side throughout it . . .

Appetite: I must say, it's been less than a week with this new way of eating, but I'm not minding it, and actually feel loads better using this nutritional method. Stick to it and I believe I will conquer my eating issues once and for all!

Body Composition and Look: Midsection continued to look leaner, stomach flatter, upper abs drier.

Other Notes: It's Saint Patrick's Day today - the day the Irish in the US celebrate their heritage. Even though I've always identified more with my Chinese [rather than European] heritage, it doesn't change the fact that I'm still part Irish, with Irish characteristics and traits. I'm proud of where my family has come from and one day hope to see my ancestral homes and villages overseas.