2013 | Day 27: WHAT'S BEST FOR ME

MOTIVATIONAL OF THE DAY

WHAT'S BEST FOR ME

Sometimes you have to take a step back and look at your life from an OUTSIDE perspective. You have to scrutinize every detail as if you were an OBJECTIVE observer. You have to analyze it as if you were an AUDITOR taking note of what should be kept and what areas need cutting back on or eliminating altogether.

Sometimes you have to start thinking about YOURSELF instead of everyone else.  You have to consider your own WELLBEING before you can truly be concerned with another’s happiness. You have to make sure YOU are in a place to be able to offer what it is you want to give.

You’ve considered everyone else and their ideals and dreams. Now it’s time to start considering your OWN. What is it that YOU want to do? What do you TRULY desire to be? Where is it that you see yourself in 10 years, 20 years, more? What path do you envision your life TAKING?

It’s time to stop thinking about what’s best for everyone else and learn to think about what’s best for YOU. Your soul ALREADY knows it. It’s time to start LISTENING. It’s time to start ACTING on your own dreams. It’s time to stop letting others dictate what path your life will follow. It’s time to start doing what’s BEST FOR YOU.

© 2013 Rosie Chee

TRAINING

Training a little different from original plan, but by no means any less intense.

This week re training:

Monday

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

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 10, 8, 8, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 8
8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 15 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 10 at 3.5 miles/hour

Stretch 20 min

Tuesday

Day OFF

Wednesday

Session 1

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

Stretch 20 min

Session 2

Treadmill:
20 min @ Incline 10 at 3 miles/hour

Thursday


Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 6, 5, 4, 3
2. Skip 4 x 100 revolutions
TriSet A -
3. Close-Grip BB Biceps Curls 4 x 8
4. Dips 4 x 6
5. Skip 4 x 100 revolutions
TriSet B -
6. Alternate Incline DB Bicep Curls 4 x 20
7. V-Bar Tricep Push-Downs 4 x 6
8. Skip 4 x 100 revolutions
SuperSet B -
9. Swissball Crunches (270 to 180 degrees) 4 x 15
10. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 2 x 3 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 10 min @ Incline 10 at 3 miles/hour


Stretch 20 min

Friday

Session 1

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

Session 2

Legs (courtesy of Matt Schroedle):
QuadSet -
1. BB Back Squats 3 x 20 (last set jumping BB squats)
2. Swissball Back Extensions 3 x 15
3. Smith Machine Calf Raises 3 x 20
4. Alternate Side-to-side EZ-Bar Lunges 3 x 20
SuperSet -
5. Cable Leg Extensions 3 x 10 per leg
6. Seated Hamstring Curls 3 x 12

Stretch 20 min

Saturday

Full-Body (courtesy of Brent Potter):
1. Wide-Grip Pull-Ups 3 x 6, 5, 3
2. EZ-Bar Clean and Presses 3 x 6
SuperSet A -
3. Single-Arm Kettlebell Swings 3 x 15
4. Alternate Static DB Bicep Curls 3 x 5/4
5. Dips (one foot on swissball, hands on bench) 3 x 10
SuperSet B -
6. Seated Rope Rows 3 x 15
7. DB Squat to Hammer Raises 3 x 8
8. Single-Leg Push-Ups (hands on incline, feet on bench) 3 x 15, 15, 10
9. Alternate Static Incline Press 3 x 8/8/4
10. In-Out-Unders 2 x 8 per side

Stretch 20 min

Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr

Sunday

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: Only been getting between 2-3 hours sleep 90% of nights.

Mood: Was better starting the week out, but on and off, sometimes without reason at all.

Energy: Ok.

Stress: Very high.

Concentration: Been pretty good this week.

Body Composition: 9.4% bodyfat - down only 0.1% bodyfat from last week. Need to work on getting training back up to Maintenance (and nutrition better).

Quality of Training: Not been easy that's for sure. More work re legs than I personally prefer (and that my body responds well to). Ok though. Got to start doing a lot more RUNNING - come the end of February it's going to be time to start training in preparation for the Spartan in July!

Joints: Shoulders on and off, alternating between them re pain. Left wrist causing the most pain. A little in hips. Knees fine.

Nutrition: Back to Lean Gains 16-hour fast/8-hour feeding window and definitely feels better. Drinking more water as well, although still struggling to get in my full [UK] galleon - from next week.

Supplements: Basics only.

Overall Sense of Feeling: I will NOT be beat down! You can say what you want about me, but I know who I am and what I do, and those that TRULY know me know too, as does He, and that's what matters!

2012 | Day 185: I Found MY Miracle...It's YOU...

MOTIVATIONAL OF THE DAY

Miracles

LIFE is a miracle. YOU are a miracle. Miracles happen ALL the time, every second, minute, hour, week, month, year, and lifetime. NEVER underestimate the power of FAITH in life.

Sometimes that miracle will be your OWN. It might be an event, a person, a thing. It might be something you never thought possible for you, a dream held so tightly and close to your heart that you dare not even utter it. Yes, miracles HAPPEN. And they can happen to YOU.

Sometimes YOU might be the miracle in another’s life. The person who creates such a difference that they are forever changed, their life taking a new turn, renewing their faith, letting them find their courage and gather their strength, so that they can life as they were MEANT to.

Miracles don’t always happen instantly. Sometimes they happen gradually, over time, waiting to see whether or not your heart is open to accept them, whether or not you are ready and willing to experience such wonder in your life. Allow your heart to have faith, so that you SEE them.

ALWAYS BELIEVE. Believe IN miracles. Believe that they are for YOU. Believe that YOU are a miracle and that one day you will be the miracle in someone ELSE’S life, just as another may one day - if they aren’t already - be the miracle in YOUR life. It happens. JUST BELIEVE.

Quote for Reflection:

TRAINING

HIT:
a. Treadmill @ 3.75 min/km x 1 min
b. Burpees (into push-up) x 1 min
c. Treadmill @ 3.75 min/km x 1 min
d. Ab Rollout x 1 min
e. Treadmill @ 3.75 min/km x 1 min
f. Push-Ups (with alternate side rotation) x 1 min
g. Treadmill @ 3.75 min/km x 1 min
h. Deadbug (with 10-pound medicine ball) x 1 min
i. Treadmill @ 3.75 min/km x 1 min
j. Side (right) Plank x 1 min
k. Treadmill @ 3.75 min/km x 1 min
l. Side (left) Plank x 1 min
m. Treadmill @ 3.75 min/km x 1 min
n. Single-Leg (Right) Deadlift (with lateral twist and reach) x 1 min
o. Treadmill @ 3.75 min/km x 1 min
p. Single-Leg (Left) Deadlift (with lateral twist and reach) x 1 min
q. Treadmill @ 3.75 min/km x 1 min
r. Mountain Climbers x 1 min
s. Treadmill @ 3.75 min/km
t. Plank x 1 min

Stretch 39 min

OTHER NOTES

Sleep: Slept a little yesterday evening, before going back to bed.

Energy: Very, VERY low. After training I just have NOTHING left. Going to have to take a catnap before going to work tonight.

Stress: Very, VERY HIGH, more then the usual high - wondering if it's contributing to my body's exhaustion.

Quality of Training: HIT - using the treadmill yes, but that's ok; shoes were the "right" ones for it, and was on and off every other minute, which made it easier. It was a non-stop session, discovering a few weaknesses as I went through, gritting my teeth through the searing pain in both shoulders.

2012 | Day 171: You make me SMILE

MOTIVATIONAL OF THE DAY

YOUR Journey

Your life is YOUR life. Your Journey is YOUR journey. You are YOUR competition. You are the ONLY one who knows exactly what is going on with YOU.

Never mind what anyone else’s life is like - concentrate on your OWN. Everyone has their issues - trials and triumphs - but you need only concern yourself with your OWN. You may feel tempted to interject your opinion in another’s life - look instead to your OWN and see what you can scrutinize. There is no one else making the decisions in YOUR life - only YOU, so do not look to anyone else, because it is not their role to play.

Only YOU can walk your journey in life. You are not given what you are so that you can COMPARE it to another, but so that you can GROW and BECOME what you are MEANT to be. The challenges you face along the way, every experience you go through, are all intended so that you LEARN and ultimately to CREATE A BETTER YOU.

When you focus on making YOURSELF better, then you help OTHERS become better. The sum of your life experiences makes you UNIQUE, gives you something no one else has, so that you can USE those experiences to hold OUT a helping hand to others who may have or be experiencing a similar situation. You are meant to SHARE NOT COMPARE. Life is meant to be walked through WITH others, not AGAINST them.

Quote for Reflection:

TRAINING

HIT:
a. Treadmill @ 3.75 min/km x 1 min
b. Burpees (into push-up) x 1 min
c. Treadmill @ 3.75 min/km x 1 min
d. Ab Rollout x 1 min
e. Treadmill @ 3.75 min/km x 1 min
f. Skip x 1 min
g. Treadmill @ 3.75 min/km x 1 min
h. Push-Ups (with alternate side rotation) x 1 min
i. Treadmill @ 3.75 min/km x 1 min
j. Deadbug (with 10-pound medicine ball) x 1 min
k. Treadmill @ 3.75 min/km x 1 min
l. Skip x 1 min
m. Treadmill @ 3.75 min/km x 1 min
n. Single-Leg (Right) Deadlift (with lateral twist and reach) x 1 min
o. Treadmill @ 3.75 min/km x 1 min
p. Single-Leg (Left) Deadlift (with lateral twist and reach) x 1 min
q. Treadmill @ 3.75 min/km x 1 min
r. Plank x 1 min
s. Treadmill @ 3.75 min/km
t. Skip x 1 min

Stretch 20 min

OTHER NOTES

Sleep: Did not go to bed until just before 0400, unable to get to sleep until then, and even still, well awake for quite some time after, getting only a few hours sleep, waking feeling completely shattered and not feeling like doing much at all.

Mood: Someone noted today that I seemed happy, not at all like I used to be when they knew me "before". Must be all the smiling

Energy: Picked up a little as I worked today, but after training I was just so exhausted I didn't feel like doing a thing. Started feeling better after eating in the evening.

Joints: SHOULDERS - especially anterior deltoid and right posterior deltoid.

Quality of Training: What can I say - I did it, a wet and dripping mess from half-way through, struggling to breathe at times.

2012 | Day 158: Behind-The-Scenes of Happiness

MOTIVATIONAL OF THE DAY

I CHOOSE...

I choose to live my life the way I want to. Not the way anyone else wants me to live it, but the way I want it to be. I choose to make CONSCIOUS choices that will take me in the direction of my dreams and only bring me one step closer to fulfilling my life’s purpose. I choose NOT to let my life be dictated by random events and circumstances, and even if such events occur, I choose to make them WORK for me, by seeing the OPPORTUNITY for learning and growth in them.

I choose to CHANGE whatever is going on in my life that does not rest easy with my soul, aware that I am responsible for my own happiness, taking accountability for my own actions and decisions. I choose NOT to make excuses for my shortcomings or perceived failures, knowing that anything I do not get right or succeed in the first time is only teaching me how to become BETTER.

I choose to give freely of myself, time, and resources, in the pursuit of my vision in helping motivate and inspire others, and aid in the betterment of the lives of those not myself. I choose NOT to let myself be abused anymore by those that would seek to drain me of everything I have, standing up for myself and knowing when to say “no” and “enough is enough”.

I choose to be PROUD of who I am and what I stand for, strong in my beliefs and convictions, uncompromising in the foundation of my principles. I choose NOT to see myself as a victim or feeling self pity if those who do not share my values hate on me and try to tear me down, scrutinizing my every word or action in order to bring me down to their level, but stand firm in what I am about.

I choose to rely on my INSTINCT, knowing that it will always lead me true, unconsciously having in mind my best interests at heart, no matter what my mind may think about the matter. I choose NOT to care for what others think I should do and be, because it is not THEIR life that I live but my own, and no one is responsible for it but ME. In the end, I will be the one who looks back on my life and will either regret it or not. Thus I CHOOSE TO LIVE MY LIFE THE WAY I WANT TO. So there are NO regrets.

Quote for Reflection:
 

TRAINING

HIT (no recovery between rounds):
2 rounds of -
a. Treadmill @ 3.6 min/km x 1 min
b. Burpee (into Push-Up) x 1 min
c. Treadmill @ 3.6 min/km x 1 min
d. Deadbug (with 8-pound medicine ball) x 1 min
e. Treadmill @ 3.6 min/km x 1 min
f. Single-Leg Deadlift (with twist and lateral reach) x 1 min
g. Treadmill @ 3.6 min/km x 1 min
h. Ab Rollout x 1 min
i. Treadmill @ 3.6 min/km x 1 min
j. Plank x 1 min

Stretch 20 min

OTHER NOTES

Sleep: I was actually so exhausted yesterday that I fell asleep for about an hour at 1700. Wanted to just STAY in bed and sleep right through the night, but it was not to be - after multiple interruptions I ended up getting up for good ~1930, eventually returning to bed just after 0300, sleeping on and off for 5-6 hours.

Energy: I felt like crap heading to the gym (about an hour after getting up), but there was DEFINITELY energy there - all the eating from last night (to keep me awake) and the serving of Assault (really does give smooth energy, although I had been light-headed every time I've used the latest version) ensured that.

Joints: Delt/biceps' tendons SCREAMING (left worse then right today).

Quality of Training: Only a short session today, but probably THE MOST INTENSE one I have done all week! Back on the treadmill, for one of my HIT sessions (been over a year since I've done one), welcoming the physical pain to forget another (seems like I do a lot of that in training these days - pushing through pain I probably should be more cautious of). Got hot real fast, breathing laboured as hell. After ~15 minutes I started to feel slightly nauseous and was a little wobbly on my feet after each minute on the treadmill well BEFORE that. Held it together though, telling myself that it wouldn't last long (and besides, I needed the "punishment" after all the eating last night).

Behind-The-Scenes: Dom was kind enough to send me several images of the photoshoot I did on my birthday - you can see a little of what went into making it such a magical day for me in this album: CREATING A DREAM.

Day 148: Change You for YOU!

MOTIVATIONAL QUOTE OF THE DAY

"Don't rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can't love and respect yourself - no one else will be able to make that happen. Accept who you are - completely; the good and the bad - and make changes as YOU see fit - not because you think someone else wants you to be different." - Stacey Charter


TRAINING

Cardio - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
c. 4 min in 39x18 @ 104 rpm
d. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
e. 4 min in 39x18 @ 106 rpm
f. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
g. 4 min in 39x18 @ 108 rpm
h. 2 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
i. 1 min in 39x18 @ 106 rpm

Stretch 23 min.


COMMENTS

Mood/Aggression: Calm. Happy.

Energy: Surprisingly a lot.

Stress: I actually noted earlier that perhaps my decrease in stress has something to do with this week's fat loss progress, not just the change in nutrition and training - although, in saying that, I followed almost to the letter this week what I did the week my body composition decreased the most ever re nutrition and training, and I was highly stressed during that week, so probably 99% the nutrition and training manipulations.

Endurance: Good.

Quality of Training: I WAS just going to do an easy 20 minutes on the rollers today, but once I was on them I decided to chuck in a few efforts, since they are a LOT harder than sprints (at least, right now), and higher intensity cardio is always better for me.

Recovery: I feel GREAT!

Day 85: Your life is your own!

MOTIVATIONAL QUOTE OF THE DAY

"No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change." - Barbara DeAngelis


TRAINING

Cardio - HIT:
a. Treadmill @ 16 km/hr 1 min
b. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 min
c. Treadmill @ 16 km/hr 1 min
d. Swissball Rollouts 1 min
e. Treadmill @ 16 km/hr 1 min
f. Swissball Crunches (270 to 180 degrees)
g. Treadmill @ 16 km/hr 1 min
h. Side (left) Plank 1 min
i. Treadmill @ 16 km/hr 1 min
j. Plank 1 min
k. Treadmill @ 17.6 km/hr 1 min
l. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 min
m. Treadmill @ 17.6 km/hr 1 min
n. Swissball Rollouts 1 min
o. Treadmill @ 17.6 km/hr 1 min
p. Swissball Crunches (270 to 180 degrees)
q. Treadmill @ 17.6 km/hr 1 min
r. Side (right) Plank 1 min
s. Treadmill @ 17.6 km/hr 1 min
t. Plank 1 min

Stretch 22 min.


COMMENTS

Mood/Aggression: Of sorts.

Energy: Some.

Endurance: Good.

Quality of Training: I don't feel like I've done ENOUGH this week and had to punish myself for my lack of discipline last night. So I did HIT. My legs were actually ok during the treadmill "efforts"; it was the swissball crunches that caused cringing and I had a sharp pain in my right side during them. Soldiered on through though and was pleased on completion, feeling surprisingly REFRESHED.

Recovery: I actually feel BETTER AFTER today's training than I did during it or than I've been all week! Interesting, but good!

Other Notes: Every experience we have becomes part of who we are. How we choose to let those experiences affect us is our choice. If you're not who you want to be, do something about it! Change. Become who you want to be and don't let anyone try and make you into something else! Your life is your own. Live it how YOU want to!

Day 65: Reassessment and Change of Plan

MOTIVATIONAL QUOTE OF THE DAY

"Success is simple. Do what's right, the right way, at the right time." - Arnold H. Glasgow


TRAINING

HIT:
a. Treadmill @ 12.8 km/hr 1 min
b. Treadmill @ 14.4 km/hr 1 min
c. Side-to-side Plyometric Bench Jumps 1 min
d. Treadmill @ 14.4 km/hr 1 min
e. Deadbugs (with medicine ball) 1 min
f. Treadmill @ 14.4 km/hr 1 min
g. Burpees (with push-up) 1 min
h. Treadmill @ 14.4 km/hr 1 min
i. Weighted Crunches (knees at 90 degree flexion) 1 min
j. Treadmill @ 14.4 km/hr 1 min
k. Plank 1 min
l. Treadmill @ 14.4 km/hr 1 min
m. Side-to-side Plyometric Bench Jumps 1 min
n. Treadmill @ 14.4 km/hr 1 min
o. Deadbugs (with medicine ball) 1 min
p. Treadmill @ 14.4 km/hr 1 min
q. Burpees (with push-up) 1 min
r. Treadmill @ 14.4 km/hr 1 min
s. Weighted Crunches (knees at 90 degree flexion) 1 min
t. Treadmill @ 14.4 km/hr 1 min
u. Plank 1 min
v. Treadmill @ 14.4 km/hr 1 min
w. Treadmill @ 16 km/hr 1 min

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Was still wide awake at 0230 - sleeping schedule not getting off to the best of starts. Tomorrow I am getting up at ~0430 regardless, period, no matter what time I go to bed and sleep, because I HAVE to get back into a schedule! I do better when I am on routine.

Mood/Aggression: Feel good after training.

Energy: Definitely there.

Mental Focus and Clarity: I am focused. Reassessed everything, figured out the best plan of action.

Stress: Decreased somewhat, based on today's decisions.

Libido: High.

Joints: Left wrist clicks and cracks on and off, but there is barely any pain now.

Endurance: Fine.

Pump: In legs!

Vascularity: Blue lines just under my skin.

Quality of Training: First time back doing this kind of HIT session. Thoroughly enjoyed it. My face was bright red, like I'd been sunburnt badly at the end of it, which was a surprise, since my face hasn't been so red during training in a LONG time - in fact, it usually goes WHITE with intense training! It felt great to be pushing my body like that again!

Recovery: Yesterday I was shattered, but today I was fresh. I will probably feel the effects of today's training tomorrow if I do.

Appetite: Working on getting under control - it's been off the wall the last couple of weeks. Even Sean commented yesterday that I've been worse than usual, and for someone who calls me the "human garbage disposal" that's something, LOL (NOT laughing, though).

Body Composition and Look: 127.8 pounds at 11.6% bodyfat. So, a minimal decrease of 0.1% bodyfat. My body is still recomping, with a gain of 1.1874 pounds of lean body mass (and also 0.0126 pounds of bodyfat). Whilst a recomp is good, right now it's not really desirable.

Competition Notes: Knowing what the last couple of weeks have been like, I made the decision yesterday to be honest with myself and my ability to achieve the size I need to be in the timeframe that I have for the competition on 16 April, once I knew my body statistics re my figure today. Yes, I have gained a good amount of muscle mass in my upper body over the last eight weeks, with an extra inch in my deltoids and arms, and two inches in my back. However, for those gains, I have added a further FOUR inches to both my hips/glutes and thighs - all of which I need to LOSE. Kicker: I want to lose the extra mass and girths in my lower body withOUT sacrificing any of the muscle mass that I have gained in my UPPER body. A very hard thing to do. Hard, but not impossible. Definitely not realistic in 5-6 weeks though, since I know I can lose ~1cm a week re girths in my lower body with perfect nutrition and training, and I need to lose 11-13cm (at least, to fit into my posing suit)! The next competition I had planned for 2011 was the INBF Southwestern Natural Championships on 16 July - this is ~18 weeks away, which is a more realistic timeframe to lose the lower body mass and girths, whilst maintaining as much of the upper body muscle as I can. Therefore, I have decided to forego the April competition and make the July competition my first of the year - the longer competition preparation will ensure that I can bring in the best physique possible re leanness and size. However, this is not to say that I can be slack about getting back into a routine, or with nutrition and training - I have a photoshoot 14 April and several more throughout April and May, so I still HAVE to get lean and into shape! I am still going to do my best to get as lean as I can in the next 5-6 weeks, but if I don't lose all of the lower body size that I need to for competition before the photoshoots, it's not as big of a deal - and be better in the long term in being able to maintain the leanness that I want to.

Day 9: Live and Don't Look Back!

Quote of the Day

"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe." - Walt Ostarly

Music Video of the Day

Sevendust - Aggression

Training

Cardio - Stepper:
a. 10 min @ 9 floors/min
b. 10 min @ 10 floors/min

Stretch 10 min.

Upper Body (1 min recovery between supersets):
Superset A -
1. BB Military Press 4 x 12, 10, 8, 6
2. DB Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Supinated BB Bent Over Rows 4 x 8, 6, 5, 4
4. Flat BB Bench Press 4 x 6
Superset C -
5. Seated DB Shoulder Press 4 x 8
6. Seated DB Rear Raises 4 x 12, 10, 8, 8
Superset D -
7. DB Biceps Curls 4 x 12
8. V-Bar Tricep Push-Down 4 x 6

Post-Weights Cardio - Treadmill:
a. 90 seconds @ 14.4 km/hr
b. 9 x 30 sec @ 16 km/hr / 30 sec rest

Stretch 10 min.

Comments

Sleep - Time and Quality: Some semblance of returning to schedule today - maybe because I am also getting better and my body doesn't need the extra sleep to recuperate.

Mood/Aggression: Pretty positive. The world is almost right

Energy: Second day using the Blue Arctic Raspberry Assault, this time dosed ~20 minutes before cardio (~60 minutes pre-weights), and the energy was the same as yesterday - nice and controlled, steady, with focus. Considering that I have barely eaten much on the last week, living for the most part on BC+EAA and Organic VitaBerry shakes and Muscle Gels, this is quite something.

Mental Focus and Clarity: Refreshed and getting ready to get set in for work.

Stress: It's there, but I am choosing to ignore it today.

Libido: How easy it is to transfer this to training and make it that little bit more intense.

Joints: Left wrist still aching, especially now that I am using a lot heavier weights than I was.

Endurance: Even after an intense resistance session, I felt FRESH - enough to do some HIIT on the treadmill afterwards. The way I feel is almost like I do when Drive starts kicking in - be interesting to see how my SPEED endurance goes next week.

Strength: Maintaining some, and up - A LOT - on others.

Pump: There with some exercises.

Vascularity: Seeing this more than yesterday.

Quality of Training: Still sweating a lot more than usual on the Stepper pre-weights, but upping the pace and managing well . . . Resistance training passed quickly. I was focused and moved from one exercise to the other with purpose. Felt good to be lifting heavier (and looking forward to continuing it in the coming weeks), especially knowing that my fitness will actually improve FASTER, with my body able to get leaner quicker than lifting the lighter weights I was using last year . . . Made up the final 10 minutes of my daily 30 minutes of cardio on the treadmill post-weights. Surprised at well my body handled it - usually my legs don't deal too well with using the treadmill two days in a row, especially if I am doing intervals/efforts like that. My legs felt almost fresh, which was a great feeling, and definitely helped with my good mood . . .

Recovery: It's like I didn't do anything yesterday - no DOMS or minor aches ANYwhere!

Body Composition and Look: 9.8% bodyfat at 111 pounds. From now on there will be NO MORE going above 10% bodyfat!

Other Notes: Tomorrow starts my competition preparation for April (although, given the happenings of the last few days, not sure that I will be competing in THAT specific competition - if I don't, I will choose another around the same time and just have to travel). This time I AM going to diet (not looking forward to that, but it's a necessary evil - if I continue to have no appetite like the last week or so, then it'll be easy), and the aim is 7% bodyfat (if I can physiologically get that low). I'm also going to be returning to my modification of Velocity Training, since the last time I used that programme, I saw great results, not just with fat loss, but with some muscle gain in my deltoids and arms (and a little more muscle - especially since I will be calorie/carbohydrate cycling - in those areas is always welcome). I'll be starting a "competition stack" - just waiting on the final products (although it's not a big deal if I don't start them for another week or so - it will give my body more of a break from supplements, which it really does need).

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 163 - Day 7 of FREE TEST

Training

V-Burn Challenge Circuit (no recovery between exercises; 1 minute recovery between rounds):
3 x rounds -
1. Jumping Split Squat x 10
2. Hand Walkout (from toes) x 10
3. Single-Leg Deadlift (with twist and lateral reach) x 10 per side
4. Push-Up (with alternate side rotation) x 10
5. Jumping Jacks x 10
6. Side Lunges (with over head reach) x 10 per side
7. Handstand Push-Up x 10
8. Squat Thrust (jump and reach) x 10

Stretch 20 min.

Comments

Mental Focus and Clarity: Although I am AWAKE, my concentration is actually quite impaired, and I have little focus on things that require constant thought.

Energy: Finding it.

Mood/Aggression: Definitely NOT in the best of moods. If I could beat something to a bloody pulp, I would, and take great satisfaction in venting my aggression and rage.

Libido: Although my body is there, I would rather be a killer than a lover right now.

Endurance: I was actually supposed to do SEVEN rounds (and yes, I am beating myself up for NOT doing all of them) of the V-Burn Challenge Circuit - which would have taken ~50 minutes. However, I only completed three rounds - it is actually quite demanding, and I am going to have to work up to seven rounds, adding an extra one each week.

Strength: It's more strength ENDURANCE this session.

Quality of Training: WOW. That was a hard session - all those plyometrics; not the best thing for my knees (and a lot of leg work - I had best NOT gain any more mass in my lower body!) Handstand Push-Ups was a new exercise for me, and I will admit that I suffered greatly throughout them, and my last set almost saw me fall on my face (so very not cool).

Recovery: My core and back have finally settled - just in time to start the pain all over again tomorrow . . .

Pump: This was a definite high pump session.

Vascularity: Good.

Muscle Hardness/Density: Resistance training again is making a difference - not sure only THREE sessions is all that great, though (I feel like I am doing NOTHING and need MORE, but am willing to give this a shot, especially considering the circumstances).

Body Composition and Look: Down to 116.8 pounds, so a total of 7.8 pounds lost so far. As I've said before, training makes all the difference, and it's amazing how much better I feel now that I am training again!

Other Effects: The last couple of days, FREE TEST has caused some stomach upsets within the first hour of dosing, settling down after that . . . I have also noticed that I am thirstier than usual (I still need to drink MORE!) during the day . . .

Back in the Saddle: One Week Down

Woke feeling sore, but refreshed, although my energy levels were waning (interesting) . . .



pm



HIT (no recovery between rounds):


2 rounds of -


1. Skip 1 min


2. Box - Straight Punches 1 min


3. Skip 1 min


4. Box - Uppercuts 1 min


5. Skip 1 min


6. Box - Hooks 1 min


7. Skip 1 min


8. Box - Pitter-patter 1 min


9. Skip 1 min


10. Plank 1 min



Stretch 20 min.



So, one week down on my journey to recovery (remembering that I am allowing 6 weeks to get back to where I was re fitness and physique). Even at Maintenance training levels, I have been struggling - which is to be expected, but MUST be done. And it must be built upon, and next week will see the addition of some post-weights cardio - got to get my body back on track as soon as possible.



Once these 6 weeks are up, I will be adding in RPM and Drive, to make up the four horses stack (i.e. RPM/Drive/IGF-2/NeoVar), using BLACK CATS as a staple again, to help with progress. I've had great success using this stack in the past, and look forward to using it again!