2012 | Day 177: The Stars that Twinkle in Your Life

MOTIVATIONAL OF THE DAY

Live Life Like

You only get ONE shot at life - unless you’re one of the extremely rare individuals who have been blessed with a second chance - so make the MOST of. DON’T waste it. REALIZE it and LIVE!

Quote for Reflection: “♥ “ALL-WAYS” be on the "LOOKOUT" to IMPROVE your life in ALL possible WAYS, but make sure that you "SEE" what life ALREADY offers with the ar***** of each of your days ♥ In your "hunt" to add more “loot” to your "chest of TREASURES", be “resolute” in your efforts to APPRECIATE the VALUE of “everyday” PLEASURES ♥ Every “minute” provides an opportunity to RECOGNIZE the BEAUTY that surrounds you…all that is required is your "GLANCE", so take the "TIME" to CHERISH each moment while you are "keeping WATCH" for ways to "advance" ♥ "Stay HUNGRY" for another “helping” while maintaining an "appetite" that is "well-deserving", but before asking for "SECONDS", make sure that you have "SAVORED" your FIRST "serving" ♥ "Go for the gold" when it comes to all that you "PRIZE" after, but do not forget that the greatest "AWARDS" are those of LOVE and LAUGHTER ♥ Only authentic GRATITUDE will bring you genuine PLENTITUDE. Never "discount" all of the “FORTUNES” that you currently MAINTAIN, or you will never be successful in pursuit of the ones that you have YET to "attain" ♥ REACH FOR THE MOON...But do not forget to GAZE at the “STARS” that already "TWINKLE" in your life ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
1. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 25 min

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 6
2. BB Military Press 3 x 6
3. Alternate Single-Arm DB Lateral Raises 3 x 12
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 6
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Rope Prayer Crunches 3 x 15
10. Ab Rollout 3 x 10
11. Plank 3 x 1 min
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Energy: Exhausted - tired, wanting it to be over as fast as possible.

Quality of Training: Still in pain - even more than yesterday, but soldiered through it with a determination NOT to let it beat me.

Body Composition: Upper body is looking really defined when training, especially delts and arms - I like.

OTHER NOTES

Muscle and Strength

Another article published: 8 Essential Exercises That Will Help Get You Ripped

Look for my Featured Interview coming soon as well

2012 | Day 167: I'm Fighting NOT Walking Away

MOTIVATIONAL OF THE DAY

Competition or No Competition

Some live life like a competitor - in-season and off-season, working hard in preparation for a competition, but letting go afterwards, allowing themselves to become lax in the excuse of the “off”-season. However, in life there is NO off-season - there is only the NOW. We live in the NOW. We live in the IN-season.

Whether you are preparing for a competition or not should NOT dictate how hard you work, how disciplined you are, how consistently you live. Competition or NO competition, your training ethic should NEVER change, because EVERY day is a competition - you against yourself and it is the HARDEST competition you will EVER face.

Live every day as if always IN-season. That’s not to say that you can’t allow yourself some time off or easier weeks - you should be doing this regardless, because you DO need SOME rest, even when you think you cannot afford to.

Allow time to rest not just your body but your MIND needs that allowance as well, for it is the mind that drives us, and when we have weak minds, we are more likely to become complacent, and there is NO room in life for complacency.

Competition or no competition, life does NOT stop, does NOT get any easier - it is a perpetual battle for supremacy, a constant struggle to become BETTER than you were yesterday, a never-ending fight to become STRONGER, growing into the person you were always MEANT to be. And even if you get there - become who you were meant to be, it does NOT stop, because there is ALWAYS room for IMPROVEMENT, and we should ALWAYS be striving for it.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 3 miles jogging

Hamstrings (30 sec recovery between supersets):
SuperSet -
1. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
2. Skip 6 x 150 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-106 rpm

Stretch 27 min

Session 2

Treadmill 4 min @ 4.2 min/km pace

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. Alternate Single-Arm DB Lateral Raises 2 x 10 per side
4. Skip 2 x 100 revolutions
SuperSet C -
5. DB Clean and Press 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Rear Flyes 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F -
11. Behind-the-neck BB Military Press 2 x 12
12. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Did not go to sleep until close to 0300, waking at 0400 to my alarm, but drifting back to sleep until finally getting up at 0530, barely getting only ~2.5 hours sleep.

Energy: Has been there today.

Joints: Left anterior delt has been giving me the most trouble today, and still popping Aleve like it was something as harmless as cough drops.

Pump: Strong.

Vascularity: Good.

Quality of Training: Changed up HIIT a little this morning, completing three miles once done my sprints, feeling it in my legs. Since doing two training sessions today, split my "weights" up re am and pm...To the gym for Shoulders, smiles and laughter. A very brief "warm-up" on the treadmill, feeling it in my lower legs. Did weights "backwards" today from my "norm" re this session, and definitely noticed that my shoulders and arms, although were decent throughout the session. did not look the best or most defined, etc. until AFTER Behind-the-neck BB Military Press...The post-weights cardio both am and pm is probably what will "allow" me to "get away" with the "not so great" nutrition (definitely got to "bust" my butt here as well and MORE than need to get BETTER at this - got to think of my HEALTH and body, since that is what is suffering!) post-Training Session 2...

2012 | Day 156: The Truth In My Soul

MOTIVATIONAL OF THE DAY

After All You've Been Through...

The tears and pain and sacrifice. The sleepless nights and days spent in exhaustion. The masked smiles to hide the truth. The not knowing and confusion and frustration. The hoping and holding onto the faith. The belief in something better all keeping you tethered here. After all that…

It’s something you want more than ANYthing else in the world. It’s something that made you feel ALIVE before it tore you to pieces. It’s something that gave you a new sense of direction. It’s something that you NEVER want to let go of. It’s something your life will always have missing if it is gone. It’s the CLOSEST thing in the world to your heart. After everything that has happened…

Don’t you DARE give up on it! You’ve come this far. You’ve been to hell and back more times than you can count. Remember all the reasons you determined to stay true to this, your soul. Remember what it feels like to be in that place of unimaginable happiness. You know what COULD be, so DON’T just know, but MAKE it be! After all you’ve been through…

You’ve let it build you up and destroy you, and every time you get STRONGER. You’re NOT a quitter. You’ll fight for it with EVERYthing you are because when you have the hope, the promise, of something you have wanted all your life, you do NOT just give up on it and quit! YOU FIGHT FOR IT! AND NEVER LET GO! Because you know it’s WORTH it!

Quote for Reflection:

 

TRAINING
 
Session 1

Run 3 miles

Stretch 20 min

Session 2

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm Bent Over DB Rows 3 x 8 per side
2. Push-Ups (feet on bench, hands on DB - moving in and out) 3 x 8
3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6-8 inches) 3 x 8
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 8
6. Standing DB Arnold Presses 3 x 8
7. DB Lateral Raises 3 x 8
8. Skip 3 x 100 revolutions
QuadSet C -
9. Standing DB Bicep Curls 3 x 8
10. Rope Tricep Push-Downs 3 x 8
11. Alternate DB Hammer Bicep Curls 3 x 24
12. Skip 3 x 100 revolutions
QuadSet D -
13. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
14. Reverse Curls (on floor) 3 x 10
15. Pikes (on floor) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Not good. Exhausted last night, but even though eyes were closing, I could not sleep until just after 0500 this morning, and barely for 90 minutes.

Energy: Exhausted this morning. Barely had anything for my 3-mile run. Was operating on half-past-dead in the gym, despite the fact that the energy provided from the Assault was smooth and enough to keep me going - definitely notice the difference in formulas as far as a few things though (prefer this over the original re NO Beta-Alanine tingles).

Joints: Delt/biceps' tendons - both sides - have been aching on and off throughout the day for the last few days, and are painfully sharp at night.

Pump: Pump is more noticeable with the new Assault, and definition in delts and arms is the best it has ever been (which is positive).

Vascularity: Vascularity is better as well re the new Assault, which is interesting, considering I am not as warm when I start training as I used to be.

Quality of Training: 3-mile run was just DONE - and glad to have it over with I was "dragging" that much...Resistance training was ok. Pushed steadily on through, although my right delt/biceps' tendons were VERY sharp re pain today (I was digging my fingernails into it during post-weights cardio to try and "ease" it) - probably not helped by asking my body to go heavier, because I wanted to do slightly lower reps. Definitely done for afterwards, a little blank as I sat on the couch...

Motivational of the Day: I just wanted to note that these are my own original (and fresh) work - the only things that are not mine (unless quoted otherwise) are the related "Quote for Reflection" given at the end of them (which is sometimes used as the "Motivational" - if so, credit always given where due).

2012 | Day 118: If a star could light the way that could take me back to you...

MOTIVATIONAL QUOTE OF THE DAY

"♥ If you don't “PERCEIVE” yourself as an “ACHIEVER”, it is impossible to PERFORM as one…It is only when you “CONCEIVE” yourself to be a PERSON OF ACTION that you can actually become one ♥ In order to create an “ELECTRIFYING” life, you must first IMAGINE yourself as a “LIGHTNING ROD” in order to “CONDUCT” your behavior accordingly. The SKY is the limit for you so long as you REGARD yourself as the “RISING STAR” that you are! ♥ When you BELIEVE that your efforts are “WORTH-while” and can ENVISION yourself as having tremendous “VALUE”, you will produce RESULTS of equal “WORTH”. As soon as you “RECOGNIZE” yourself as being capable of ANYTHING, you can “REALIZE” EVERYTHING that you “VISUALIZE”! ♥ Eliminate your “SHORT-SIGHTED” outlook by always wearing your “SPECTACLES” of SUCCESS…the VIEW will become nothing short of “SPECTACULAR”!!♥" – Lauren Christine Frahn

TRAINING

Session 1

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

Stretch 16 min

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Seated Bent Over DB Rear Raises 3 x 10
2. DB Hammer Raises (each hand with individual DB) 3 x 10
3. DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted Crunches (on bench, knees at 90 degree angle) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 10
12. Skip 3 x 100 revolutions

Stretch 5 min

Woke up an hour later than planned, but went for my HIIT regardless. Body VERY sore from yesterday (for all those who think that posing and/or modeling is easy, believe me, it hurts almost MORE than an intense resistance session the day after!), feeling every pound on the pavement...Finally settled into the hotel at Hollywood Beach, starting my training session an hour later than I wanted to. But, did it - in the hotel Fitness Center, using what they had. Session was ok, my body sore. During QuadSet B left wrist was aching badly, then the pump in my left bicep became painful, but it was all made up for by seeing the definition in my delts and arms strongly throughout training, vascularity just popping - this is what I want for photoshoots! Abs coming out nicely, and I posed for a little after the session - I look the best I ever have from the waist up, IMO, which gave me a smile (I am still 8% bodyfat, but my girths are a little smaller than yesterday, - albeit overall body mass more - and FINALLY BOTH my arms and legs are back to being SYMMETRICAL, so definitely pleased with that, and hoping for 7.8% bodyfat - or a little less - tomorrow!)...Didn't do any post-weights cardio, since I will practice a little more posing tonight before bed...Now going to go and walk along the beach - I have missed it so much, and for it to be practically on my "doorstep" right now, is truly wonderful...

2012 | Day 116: Feels like I'm torn apart and I cannot bleed...

MOTIVATIONAL QUOTE OF THE DAY

"There is no chance, no destiny, no fate, that can hinder the firm resolve of a determined soul." - Ella Wheeler Wilcox

For the complete Motivational, review When You TRULY Want Something... | Rosie's MuscleRevolution.

TRAINING

Session 1

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

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Hammer Raises 3 x 10
3. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. Incline DB Bicep Curls 3 x 10
6. V-Bar Tricep Push-Downs 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Swissball Crunches (270 degrees to 180 degrees) 3 x 15
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 15
12. Skip 3 x 100 revolutions

Stretch 22 min

After going for a second 3-mile run last night I didn't feel too much like going for yet ANOTHER - this time HIIT - only a few hours later (before I had to leave for the airport), but I did. Legs were REALLY feeling it and sprints were rather slow this morning, ending up doing fewer than usual...Absolutely shattered on the plane and I think I passed out for an hour from Charlotte to West Palm Beach, which was rather needed, given that my eyes were bloodshot before I even left Chicago! At the point where I was simply going through the motions of moving once I reached Florida, and once I was able to get into my hotel room I went straight to bed and was out almost instantly, sleeping for all of about an hour, LOL - it felt LONGER though, and woke, taking a little self-talk to get myself moving in preparation for a resistance training session...My walk to the gym was my "warm-up" - definitely, in the heat and wearing a hoodie and trackies! Arrived 20 minutes later well heated and ready to go, despite, yes, no Assault today either. Feeling the lack of sleep and fatigue once I started though, and moved rather slowly through the session it felt like. Vascularity was pretty awesome - I want THAT tomorrow (and Saturday), biceps' veins branching out into two strong blue lines. Pump was highish. Definition coming out in my anterior and lateral delts, with arms more into the session - this is the kind of session I need to do pre-shoot (without becoming a sweaty mess the way I do when training). Feeling more perky AFTER I'd finished, walking back to the hotel in the heat to stretch...No post-weights cardio, since the walk back was brisk enough (although nowhere near intense enough to be called "cardio" or even "exercise" for me), but the recovery might help my body re progress (AND I'm going to be doing some posing later this evening, which can be an effort in itself)...

2012 | Day 107: New Chapter Opened...Terminator Powered Up!!!

MOTIVATIONAL QUOTE OF THE DAY

"You have to live life moving forwards, not back." - Danger D'Amo/The Timekeeper, Spykids: All The Time In The World

For the complete Motivational, review Starting a New Chapter... | Rosie's MuscleRevolution.

TRAINING

Session 1

Run 7 miles @ 4.7 min/mile pace

Stretch 20 min

Session 2

Skip x 600 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 6 x 10, 9, 8, 7, 6, 6
2. Dips 6 x 10, 9, 8, 7, 6, 6
3. Skip 6 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 6 x 10, 9, 8, 8, 7, 7 per side
5. V-Bar Tricep Push-Down 6 x 10, 9, 8, 7, 7, 6
6. Skip 6 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 6
8. Standing DB French Press 4 x 6, 6, 5, 5
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Run 4.5 miles @ 4.8 min/mile pace

Went to bed at 0330 this morning and slept for ~5 hours, lying in bed for another hour before getting up...Since my resistance session was planned for the night, headed out for a 7-mile run, surprising myself with the ease at which I started. Pace was faster than it was last week as well, getting closer to "normal", which is nice...20 minutes in the sauna post-run, before a "leg massage" in the spa (water cold again today), and stretching to complete my recovery...Actually started feeling quite shattered ~1730, and passed out for a little over an hour ~1800. I DID consider doing my resistance session tomorrow, but didn't, NOT wanting to get off course and make ANY allowances or "excuses" for anything - it's time for the Terminator to do what she does best!...Even though was still a little blah when I headed to the gym, skipping at the start got me quickly in the mood, rapid, not missing a beat, a sweat easily forming...Headed into my weights. Able to do more reps re Close-Grip BB Bicep Curls today than last week AND I ADDED two additional sets re TriSet A, just because I wanted to keep going until all I could manage was six reps a set. I went LOW on my Dips, doing them slowly, to "match" the reps done each set on the Close-Grip BB Bicep Curls, and actually felt it biting deep in my left delt. Skipping at the end of each triset remained fast. Same weight as last week re Incline Alternate DB Biceps Curls, but, as with Close-Grip BB Bicep Curls, able to do MORE each set, adding in another two sets re TriSet B as well, albeit struggling a little on them with this exercise. Used a different cable for a couple of sets re V-Bar Tricep Push-Downs, which made it interesting, but was ok here - LOVED the definition in the mirror during these and want THAT when I am RELAXED and in photoshoots! Sweat dripping down my back with everything, my hair sticking to my face during skipping. Because the cables were all being used (busy time in the gym - lots of youth getting in the way, GRRR) when it came to TriSet C, I stuck with the dumbbells. First exercise in this triset was DB Zottoman Curls - with the same weight used for Incline Alternate DB Bicep Curls, not able to do that many reps, but was ok, "made up" for by the excellent vascularity through my delts and arms. Then to Standing DB French Press - had to drop the weight after the first set, because I almost didn't make the last rep. Getting a little frustrated during skipping of this triset. My tank top literally soaked through, I started on TriSet D. Weighted Crunches I felt my right delt/bicep hurt sharply during the first and last set, but nothing unmanageable. Pikes I felt my abs work during. Skipping I started falling apart, the rope catching several times on the last set and every time I started my 100 revolutions from the start again, getting more frustrated with myself each time I had to...The Recline Bike was in use when I finished my resistance training, so I headed outside for a run instead. It was rather pleasant and reminded me how much I enjoy running in the DARK (as opposed to during daylight hours), and ended up doing ~4.5 miles over rolling terrain. My knees were fine throughout it and I was in a good mood when I got back to the gym...So, definitely glad I did tonight's training. It was a GREAT session overall and I look forward to tomorrow...

2012 | Day 105: In God's Hands

MOTIVATIONAL QUOTE OF THE DAY

"♥ There may be times in life where it feels that a METEOR has suddenly STRUCK everything that you knew to be “normal” and sent it flying into the air...LET THE PIECES GO... ♥ Do not frantically attempt to grab the "debris" from "space", for you will be interrupting one of the most AMAZING processes that we as humans "face". WHO we presently ARE has been shaped by EACH and EVERY experience and encounter that we have ever had ♥ While you may feel completely OUT OF control, understand that what is happening is Divinely UNDER CONTROL. When life delivers a "BOOM", it is simply making ROOM for a newly formed TRAIT predestined by your FATE ♥ There are absolutely NO MISTAKES in what these "QUAKES" shake into our lives. Allow the "dust" to SETTLE where it may, revealing in its "aftermath" the BEAUTY of something much larger than us at work. It is these "STRIKING" moments that have the greatest "IMPACT" on who we ARE...ultimately, they are what DEFINES US ♥" - Lauren Christine Frahn

TRAINING

Skip x 1,000 revolutions

Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
3. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
Skip x 300 revolutions
TriSet B -
4. Rear Flyes 3 x 10
5. Plate Hammer Raises (each hand with individual plate) 3 x 10
6. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. DB Zottoman Curls 3 x 10
8. V-Bar Tricep Push-Downs 3 x 10
9. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet D -
10. Swissball Crunches (feet on wall, knees at 90 degree angle; from 270 to 180 degrees) 3 x 10
11. Pikes (on bench) 3 x 10
12. Reverse Curls (on bench) 3 x 10
Skip x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 111-115 rpm

Stretch 25 min

Just a single session today, since I am NOT having a day OFF training this week. Fifth resistance session for the week - the best of them all so far, actually, which is surprising, given that it IS close to the END of the week and I've been struggling BADLY up until now with almost ALL my weights! Headed into the gym and started out skipping - rapid, a SMILE on my face (the first at the START of a session this week!), no issues with my knees, shoulders, or left wrist...Vascularity and definition strong from the start, I began "backwards" to how I would usually do a Full-Body session, wanting to give my shoulders and biceps' tendons a little more time before hammering them. TriSet A was done with relative ease - stronger than last time I did it, with less pain too. Then to TriSet B. Rear Flyes may have been a little light, albeit the weight I used (and STRUGGLED with) on Monday, which I guess is ok, since I am going to be doing Shoulders again tomorrow. Used a plate in each hand for Hammer Raises today - wincing with this, but not as much pain as holding a single large plate in front of me (like yesterday). Decided to be different and ALTERNATE with the Lateral Raises re single-arm - this actually caused the MOST pain in my left delt/biceps' tendon, and the last set was done rather slowly. Determined to keep my weights up, used the same weight as I did last week on Arms/Abs' day re DB Zottoman Curls - did two more reps each set as well, albeit one less set than for that session. V-Bar Tricep Push-Downs almost seemed easy, despite the fact that I did not lower the weight by much from what I use on Arms/Abs' day. Alternate DB Hammer Biceps Curls caused a lot of pain, especially in my left delt/biceps tendon, exacerbated by a highly painful pump. Vascularity was prominent in my right side during Alternate DB Hammer Bicep Curls, but in my left side during DB Zottoman Curls, which was odd. For another change, I started TriSet D with Swissball Crunches - my feet on the wall, knees at a 90 degree angle, and, to INcrease the degree of difficulty (and consequently pain during the exercise), I did my crunches from 270 degrees to 180 degrees. Pikes were LOVED - although my left hip (AND lower back on the last set) were popping almost every rep. Finished killing abs with Reverse Curls...Cadence was slightly higher during post-weights cardio, which was fine, although it WAS a little effort in the second half, my left arch beginning to ache some...

Day 261: Seven Weeks of Alpha-T2 Down

Training

None - Day OFF.

Posing Practice 10 min.

Comments

Stimulant Effects: Still nothing - Alpha-T2 is mild when it comes to this.

Metabolism: Working great - the 2-4 apples a day I've been having seems to be helping as well.

Body Composition and Look: 9.5% bodyfat, so only a loss of 0.1% bodyfat this week - seems to be making a pattern of 0.1% a day loss for two weeks and then a 0.1% loss for a week, and so on (???) I LOOK a lot leaner than last week though, despite the minimal loss, which is something. Definition in midsection and legs is really starting to become more noticeable, and I can see four 'bricks' without effort. Arms are also leaning up. So 1-2 weeks to 8% bodyfat. I don't know if I will get to 7% bodyfat for THIS competition, but I will TRY - and if I don't, well, I'll get as close as I can to it for Worlds definitely!

Other Effects: Thirst has not been as paramount as it was, albeit for the first few days this week I was consuming ~2 galleons of water - has subsided back to a galleon over the last few days . . . Body not feeling as hot as it was . . .

Other Notes: Last day of DermaTherm today. I'm also stopping use of all other topicals until after this competition . . . Tomorrow starts my pre-competition week practice run-through week . . .