Day 287: Rollercoaster

Training

Cardio - Stepper:
20 min @ 10 floors/min

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Plyometric Side-to-Side Bench Jumps 6 x 12-15 per side
2. Bench Step-Ups 6 x 12-15 per leg
Alternate Set B -
3. Flat BB Bench Press 8 x 12-15
4. Close-Grip V-Bar Seated Row 8 x 12-15
Alternate Set C -
5. DB Clean and Press 8 x 12
6. DB Hammer Raises 8 x 12
Alternate Set D -
7. DB Bicep Curls 8 x 12
8. Incline Dips 8 x 12
Alternate Set E -
9. Weighted V-Sits (on bench) 6 x 12
10. Bicycle (on bench) 6 x 12 per side

Stretch 20 min.

Comments

Mood/Aggression: NOT very happy during training - and yes, I DID finish earlier today because I did NOT do Post-Weights Cardio . . . Walked into my night work and was goofy as, which was interesting considering the foul mood and "I can't be bothered" mood I was in only an hour earlier on returning from the gym, and I later concluded that it was probably a sugar high from the apple-banana bread I had post-training - I usually only have some peanut butter, a chicken breast, and a shake before going to work.

Energy: There was NO time for slowing down today - even if I wanted to.

Mental Focus and Clarity: No time for focus to be off, either.

Stress: Tried to let it go and be in the moment.

Libido: Wanting it (and the black lace didn't help make it go away, LOL).

Joints: Knees - both of them, left worse than the right. I did less sets for Legs today because my knees were bothering me so badly - sharp pain on bending, and creaks and crackles and clicks constantly.

Endurance: Great.

Strength: It's going to be nice to be able to start lifting some REAL weight again soon.

Pump: Right from the start. I could see it just from after Cardio! Definitely all the carbohydrates I have been having lately are making a HUGE difference re pump/s.

Vascularity: High, especially through deltoids, biceps, and forearms - THIS is what I want ALL the time! Carbohydrates and the heat definitely working on this.

Quality of Training: Like yesterday, I was getting frustrated during resistance training. I figured it would be ok to do two less sets than planned for Legs since my knees were playing up. Got a bit lightheaded, with blurry vision, during a few sets later on. Wanted to stop a lot earlier than I did, to be honest. In the end training was just becoming too much and being there was doing more damage to my mind than good, so I did two less sets than planned for Abs and left, still making my resistance session just under two hours.

Recovery: My body is ok - it's my MIND that seems to be exhausted.

Back to Brutal!

BACK TO BRUTAL

My week off is now officially over. It's time to kick some ass and put my body through its paces again. This is how it's going to happen . . .

TRAINING

Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio

Thursday: 20 min Cardio + Stretch 20-30 minutes

Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min Post-Weights Cardio

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day OFF

Plus 2-4 days including a lighter 20-minute PM Cardio session.

NUTRITION

Monday to Friday: Less than 50g of carbohydrates daily

Saturday and Sunday: No limit of carbohydrates

Yes, very not like me re nutrition, but I am going for a difference approach, with what I learned during the two weeks pre-competition.

This time I AM actually going to be CUTTING, and I AM going to do this RIGHT!

Day 280

Training

HIT - Skip/Box:
2 rounds (no recovery between rounds) -
1. Skip 1 min
2. Straight Punches 1 min
3. Skip 1 min
4. Hooks 1 min
5. Skip 1 min
6. Uppercuts 1 min
7. Skip 1 min
8. Pitter-Patter 1 min
9. Skip 1 min
10. Plank 1 min

Stretch 20 min.

Comments

Sleep - Time and Quality: Actually slept for a little longer today, and woke not feeling the best for it.

Mood/Aggression: Bit blah - it might pick up later.

Energy: Like the Energizer Bunny!

Mental Focus and Clarity: Not an option - it HAS to be there!

Stress: High.

Immune System: Fine.

Libido: Normal.

Joints: These have been ok.

Endurance: Good.

Vascularity: This has been a lot better the last few days - probably the higher carbohydrates, etc. A lot better than it was for competition. Closer to where I like it.

Quality of Training: First boxing session in a while. Didn't feel like much and I was surprised that I didn't tire or slow down at all, like I did the last time did this session when I hadn't done it in a while.

Recovery: Great.

Body Composition and Look: The softness is slowly going - can see the outline of my abs again.

Day 277: Eviscerate Smolder

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 1 min effort/30 sec easy

Stretch 21 min.

Comments

Sleep - Time and Quality: All the carbohydrates I have been eating are knocking me out!

Mood/Aggression: As to be expected.

Energy: The way my body is feeling, not inclined to do anything much.

Mental Focus and Clarity: There.

Stress: HighER.

Endurance: Fine.

Quality of Training: Nothing mind-blowing.

Body Composition and Look: I am feeling every single one of the 15lb I have gained since Saturday. Even though I know they'll be gone by the end of next week, it still does a number on my head, and doesn't make my body feel any less UNcomfortable.

Slin-Sane Notes: I have to be careful not to have TOO much of this - have dosed two caps a couple of times instead of only one. Also need to make sure that I DO eat within 15-20 minutes of dosing, because it is quite strong and the hypoglycaemic effects kick in about then.

Eviscerate Smolder Notes: Eviscerate Smolder is a lighter colour than Eviscerate. Goes on just as easily as Eviscerate. Unlike Eviscerate, it leaves an ICY wind across the skin where it is applied. There is a faint icy burn and that it is . . . After putting Flawless over the top of the Eviscerate Smolder, the burn intensified, and started warming up. I am looking forward to this combination, and definitely hope that it gets rid of the burn marks on my stomach from the wheatie . . .

Day 248: No More 'Getting Away With It'

Training

Day OFF.

Posing Practice 10 min.

Comments

Stimulant Effects: Alpha-T2 does not feel like a stimulant.

Metabolism: The high calorie/carbohydrate meals continued over the last week, and my body dealt with them reasonably ok.

Body Composition and Look: 10.1% bodyfat. So, instead of the 0.1% bodyfat loss per day of the last couple of weeks, it was 0.1% bodyfat loss over the entire WEEK! SHOCKING. And completely UNacceptable. Christine is right - there is no time left for doing anything BUT what I HAVE to do!

Other Effects: Haven't been as hot as I was, but still thirsty all the time.

Other Notes: From now on, there will be no more 'getting away with it because I usually can'; it's 'all or nothing' now - so it's going to be straight up RIGID DIET AND EVEN HARDER TRAINING!

Day 118: Killing Legs

After my afternoon walk yesterday, I was shattered, passing out on the couch two hours before I planned on going to bed . . . Sleeping for 14 hours! Woke feeling like crap, but got myself ready to head into another day . . .


pm


Cardio 20 min.



Abs/Hamstrings (1 min recovery between sets/supersets):

Superset A -

1. Hanging Straight-Leg Raises/Curls 4 x 10

2. Deadbugs (on bench) 4 x 10

3. Stiff-Legged BB Deadlifts 4 x 10

4. BB Good Mornings 4 x 10

Superset B -

5. Weighted Rope Crunches 4 x 10

6. Plank 4 x 1 min



Post-Weights Cardio 20 min.



Stretch 20 min.



Pre-weights cardio was fine . . . Pain, pain, pain, during resistance training - right from the first superset. Hamstrings were stretched and painful to the max, and were screaming by the end of the first exercise. Abs continued screeching through Superset B . . . Post-weights cardio, surprisingly, was done at a high pace, legs feeling fresh (interesting) . . .



Energy through the rest of the day was fine. Even went for another afternoon walk.



Still on the carbohydrate bandwagon, with an insistent craving for pancakes, of all things.



Despite that, mood is good - probably in part that my baby sister is visiting for a few days. Great to see family, especially when my immediate family is spread out all over the world!



I am noticing that adding post-weights cardio back in is making a difference - I noticed that when I first started doing it as well, especially re progress with fat loss. Definitely makes it more manageable . . .