Day 289: Making Changes; Settling In

MOTIVATIONAL QUOTE OF THE DAY

"Do what you want to do for YOU." - Nick Smith

For the complete Motivational, review For YOU | WPM Women.

TRAINING

Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)

Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.

Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.

After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.

Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...

Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.

Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.

Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)

Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!

So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!

Day 71: 127 Days Out

MOTIVATIONAL QUOTE OF THE DAY

"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb


TRAINING

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

Chest/Abs (1 min recovery between sets):
1. Flat BB Bench Press 4 x 10, 9, 8, 7
2. Incline DB Bench Press 4 x 8
3. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 9, 8, 7
4. Cable Crossovers 4 x 10
5. Rope Crunch 5 x 20

Post-Weights Cardio - Treadmill:
a. 1 x 90 sec @ 15.2 km/hr / 30 sec rest
b. 4 x 40 sec @ 16 km/hr / 20 sec rest
c. 4 x 30 sec @ 16.6 km/hr / 30 sec rest

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~5 hours, but going to bed an hour or so AFTER I WANT TO BE GETTING UP! Wondering WTF re inability to go to sleep until so late!

Joints: Left wrist pain turning to stiffness.

Endurance: Fine.

Strength: Nothing wrong with this, even with the wrist pain.

Quality of Training: HIIT was fine . . . Because yesterday did not happen as planned re pm training, I did Chest today instead of Full-Body . . .

Body Composition and Look: Upper back and upper midsection definition becoming more.

Other Notes: This week has still not happened as planned, with only four resistance sessions instead of five, and training not quite yet at Maintenance, so I am just letting it go instead of dwelling on it and depressing myself, moving forward and NOT going to let next week continue like this!

Day 54: Chiron

QUOTE OF THE DAY

"Success is focusing the full power of all you are on what you have a burning desire to achieve." - Wilfred Peterson


MUSIC VIDEO OF THE DAY

All That Remains - Chiron




TRAINING

Day Off.


COMMENTS

Sleep - Time and Quality: ~8 hours.

Mood/Aggression: Reasonable, but also very volatile at the moment.

Mental Focus and Clarity: Thinking and planning ahead.

Joints: Left wrist is in pain. Left knee is also twinging pretty badly today and is the primary reason I decided to have today as this week's Day Off.

Other Notes: I did a lot of thinking last night, looking back over past training re what worked best for fat loss, recomp, etc., training programmes and volumes that my body responded best to re results . . . And I came to the realization that VOLUME is what I am missing right now. Currently I am doing the LEAST volume that I have done in YEARS, and I need MORE - my body responds best to HIGH HIGH volumes of resistance training and a LOT more cardio. What I have been doing is not even half of Maintenance training. So, going off that, I have adjusted my training programme yet again, and will be starting from this from Saturday/Sunday (tomorrow will be a Full-Body session) . . .

Training from 26 February

Monday*: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings + Post-Weights Cardio

Tuesday*: Cardio 20 min + Stretch 20-30 min + Arms + Post-Weights Cardio

Wednesday*: HIIT Cardio + Stretch 20-30 min + Chest/Abs + Post-Weights Cardio

Thursday*: Cardio 20 min + Stretch 20-30 min + Back + Post-Weights Cardio

Friday*: HIIT Cardio + Stretch 20-30 min + Full-Body + Post-Weights Cardio

Saturday: Day Off

Sunday: HIT Cardio + Stretch 20-30 min

* A pm cardio session of at least 20 minutes to be done on 3-4 of these days.

It is also highly likely that I will NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.

As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.


FIT TIP OF THE DAY

"Step one is you have to believe in yourself. You have to say "I can", and never ever say "I can't". If you don't believe in your ability to succeed, then you never will! Success starts in your mind, anything you tell yourself is possible…IS possible. Set goals for yourself, stop making excuses and then take ACTION today to get you one step closer to that goal." - Diana Chaloux

Day 360: Sprints!

Quote of the Day

"Let others lead small lives, but not you. Let others argue over small things, but not you. Let others cry over small hurts, but not you. Let others leave their future in someone else's hands, but not you." - Jim Rohn

Training

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

Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 6 x 12
2. Side-to-side Plyometric Box Jumps 6 x 24
Superset B -
3. Flat BB Bench Press 6 x 10-12
4. Supinated BB Bent Over Rows 6 x 10
Superset C -
5. Plate Hammer Raises 6 x 10
6. Single-Arm DB Lateral Raises 6 x 10 per side
Superset D -
7. Dips 6 x 10
8. DB Bicep Curls 6 x 10
Superset E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight-Leg Raises 6 x 10

Post-Weights Cardio - Stepper:
20 min @ 8 floors/min

Stretch 20 min.

Comments

Sleep - Time and Quality: This getting up late is getting really old now. Get back to getting up and having training finished by midday!

Mood/Aggression: Feel better now that I am training again.

Energy: Doing what I have to when I have to.

Mental Focus and Clarity: 100%.

Stress: Today things start getting back on track, so hopefully the stress will decrease somewhat.

Libido: Not like I can do anything about it.

Joints: Left wrist has been aching terribly. Left biceps' tendon as well.

Endurance: Great.

Pump: Very strong, especially in shoulders and arms.

Vascularity: Ropes and knots on the top of my arms up until Superset C - slightly above average from there.

Quality of Training: I was under no illusion that getting back into training would be tough, especially sprinting again after not having run for such a long time. Sprinting definitely took a lot out of me, and I had to rest for the 10 seconds between efforts, as well as only making it a shorter than usual HIIT session. Now just need to build up my running endurance again . . . Resistance training was ok. Started out well. By half-way through my left wrist was aching badly, and I had to stop and shake it a lot to deal with the pain. On top of that, my left biceps' tendon and shoulder started giving me hell as well after Superset D. Made sure I was lifting heavy - much more than I was last time I did this kind of session, since HEAVY lifting does so much MORE for me than lighter weights, and if I can handle it, then why not - not much point NOT making my body WORK. It was a long session for the first one back, but it was fine . . . Post-Weights Cardio is part of my Maintenance training now, so it HAD to be done . . .

Recovery: I'll know later how well my body took training today.

Body Composition and Look: I can't wait to be COMFORTABLE again - and then to be LEAN!

Other Notes: At 12 sprays daily, the beta bottle was supposed to last ~24 days. I've been using 24-36 sprays of the 7-keto DHEA topical daily, and I am only about a thirdof the way through the beta bottle, so it is going to last me at least 24 days, and probably TWICE that . . . As of now, the 7-keto DHEA topical is my ONLY cortisol control product, so the higher dosing actually works perfectly . . . Tomorrow I'm going to be trying the beta version of PES' new stimulant as well, and make notes on that for a couple of days (it will not affect effects from the 7-keto DHEA topical) . . .

Day 359: To move forward, let go of the past

Quote of the Day

"The first step to getting the things you want out of life is this: Decide what you want." - Walt Ostarly

Training

HIIT Rollers:
a. 4 min in 39x16 @ 116 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (efforts @ rpm NA; easy @ 70 rpm)
c. 8 x 40 sec effort/20 sec easy in 39x16 (efforts @ rpm NA; easy @ 70 rpm)
d. 8 x 60 sec effort/30 sec easy in 39x16 (efforts @ rpm NA; easy @ 70 rpm)
e. 4 min easy 39x16 @ 116 rpm

Stretch 22 min.

Comments

Sleep - Time and Quality: Woke after both five and eight hours - should have got up after five hours, but went straight back to sleep almost instantly. No more of this - from now on, it's back to DISCIPLINE!

Mood/Aggression: NOT happy with myself - for the lack of training, terrible nutrition, poor sleeping habits, and a whole host of things, but most of it is my own fault, and I knew I would feel like this even as it was happening, so I cannot say I didn't know. It's time to use the pent-up aggression and kick myself back into training and doing what I know I should and have to!

Energy: Not a lot, but there is a driving force making sure I get things done.

Mental Focus and Clarity: There.

Stress: After having my body composition and measurements done today, even though I knew it would happen, has stressed me out a little more, despite knowing that being back on track with training again will negate those effects soon enough.

Libido: Some.

Joints: Left wrist has actually been twinging a little today.

Endurance: Fine.

Pump: In legs.

Vascularity: Normal.

Quality of Training: Felt good to be back on my bike again - albeit a little uncomfortable, but not as uncomfortable as running would have been. Efforts were fine - nice to have a change of cardio mode. Definite sweating and heart rate explosion!

Recovery: Feeling quads afterwards, but ok otherwise.

Body Composition and Look: 11% bodyfat at 123 pounds (no surprise that my breasts are larger, then, with the higher body composition). Gained a little bodyfat and weight - mostly because of NOT training (and continuing to eat as normal). Embarrassed and horrified at what I see in the mirror, but knowing that I can get back to ~10% bodyfat by the end of the week - training again is going to make such a DIFFERENCE. My statement in an earlier log of being uncomfortable at anything over ~9.5% bodyfat is truer than ever, and it's time to start being more serious about maintaining in the lower range of the 8-10% bodyfat I have set myself to maintain.

Other Notes: The past is done - I can't do anything about it. The future is yet to come - I can only know what I want to achieve. The here is now - it's the time to do what I know I must, in order to achieve the future I desire . . . It goes without saying that often there is more going on than what is said in an online journal/log, and I have always been detailed (if not OVER-detailed), but now it's time to be completely transparent re goals, etc. and hold myself more accountable than ever, for it's fine to know what one wants themselves, but letting others know is even harder. Not only that, but it helps to provide that extra measure of accountability, an extra measure to ensure that one stays on track, because to fail is UNacceptable, especially if you have not done all you could to attain your goals! It's all or nothing; that's the way it always has been with me - until this year. Somewhere along the way, my discipline diminished, and I didn't do everything as well as I could (so yes, I have no one to blame but myself for what I did not achieve that I wanted to). Half measures are NEVER conducive, so now that I have finalized what I want to do over the next year, where I want to be in the next few years, and know the steps I must take to reach that, it has to be ALL again - like it was when I was cycling (sometimes I miss those days, but I will never go back, and I am grateful for the many valuable lessons and habits I took from them). ONWARD! It's time to let go of regrets and "what ifs" and "if onlys". To move forward, one must let go of the past, and it's MY time to stop remembering what I was like, and focus on the person I am and WILL become . . .

Day 232: High Reps

Training

Cardio 20 min.

Gym - Full-Body (1 min recovery between exercises):
1. Crunches (hips at 90 degree flexion, legs fully extended, to touch toes) 1 x 40
2. Reverse Curl (on floor) 1 x 40
3. EZ-Bar Bicep Curls 1 x 40
4. Push-Ups (feet on floor, hands on DB under chest) 1 x 40
5. Lateral Raises 1 x 40
6. Supinated BB Bent Over Rows 1 x 40
7. Flat BB Bench Press 1 x 40
8. Single-Leg Deadlifts (with twist and lateral reach) 1 x 40 per leg

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: So, getting my sleep in the last few days - even if not falling asleep until the early hours of morning - and getting in ~8 hours. Maybe returning to intense Maintenance training levels is what I needed to do a long time ago!

Mood/Aggression: Flat.

Energy: It HAS to be there - I have no time for feeling like the walking dead today.

Stimulant Effects: None.

Mental Focus and Clarity: There.

Metabolism: Fine.

Stress: I wonder if this will actually go down somewhat even when I DO get a break?

Endurance: Excellent.

Strength: This session was NOT about strength - more about pain, LOL.

Pump: Swift, hard, and painful!

Vascularity: Ok.

Quality of Training: Decided to do a high rep 'Kyle' session, something I haven't done in a while, just because I felt like punishing myself and forcing myself to work through the scream. Every exercise burned, the pump making my arms feel huge (which is funny, considering how small they really are). My heart was beating rapidly, and when I started the Flat BB Bench Press, my body suddenly heated up like a fire. Bit wobbly with the Single-Leg Deadlifts, lower legs going painfully numb towards the end of each set, feeling my nerves. Definitely glad when it was over . . .

Other Notes: Finishing up my bottle of Drive today, as well as the one I have of NeoVar Recomped. I probably won't be using Drive again before this first competition, but will be using NeoVar Recomped when I get a new bottle.

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!

The WARRIOR Regimen

MAINTENANCE TRAINING

Day 1: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Day 2: 20-40 min Cardio + Stretch 20-30 minutes + Hamstrings/Abs

Day 3: HIIT Cardio + Stretch 20-30 minutes + Arms

Day 4: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body

Day 5: HIIT Cardio + Stretch 20-30 minutes + Back/Chest

Day Off: Taken whenever my body feels the need for it, and once taken, days one to five are continued consecutively from where I left off.

I also have a day of only cardio, with that cardio high-intensity for ~20 minutes. As with my Day Off, this day is taken when I feel that my body needs a break from resistance training - but not a complete day off - and days one to five are continued consecutively from where I left off.



I do not train like most people, doing no specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I do train legs, I gain muscle mass despite what I do, and more muscle mass in my legs is not desired.



Please note that my training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. For resistance training sessions I aim for 16-18 sets per session for 4 days, and allow 10-12 sets on 1 day - usually Back/Chest day, since these are body-parts that need the least work; and they usually last 40-45 minutes (I might have one 20-30 minute session a week). I always lift as heavy as I can for the reps I set out to do each session - usually 6-12 reps, depending on the body-part. I use 30 seconds to 1 minute recovery between sets/supersets, except for when I do Close-Grip Pull-Ups – then I have 3 minutes, since I need longer. I use a lot of supersets and trisets and giant sets.

I train first thing in the morning, since this is what I have found most effective for me; and it is a nice start to my day, energizing me for what is to come.

My Maintenance training may seem quite high, but bearing in mind that I used to train for 1-6 hours a day when I was a competitive elite cyclist, the volume of my training now is a mere pittance (and actually has taken some getting used to doing so much less).



Note - HIIT is high intensity interval training.

STAPLE SUPPLEMENTS

(in alphabetical order):

BC+EAA: 10.5g first thing, 10.5g pre-bed, and 10.5g at any other time of the day I deem necessary.

Bio-Mend: 2 caps post-breakfast.

BLACK CATS: 2 caps first thing.

IGF-2: 2 caps first thing, 2 caps 40-60 min pre-training, and 2 caps pre-bed (training days); 3 caps first thing and 3 caps pre-bed (non-training days).

Lipotrophin-PM: 2 caps pre-bed.

MyoFusion: 1-2 scoops daily where I deem necessary.

NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-dinner, and 4 caps pre-bed (non-training days).

Vitamin C: 1g first thing, 1 g immediately post-training, and 1 g post-dinner/pre-bed (training days); 1 g first thing, 1 g post-dinner, and 1g pre-bed (non-training days).

Note - I am NOT using BLACK CATS until I am completely recovered from my adrenal fatigue.