Day 152: BELIEVE!

MOTIVATIONAL QUOTE OF THE DAY

"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker


TRAINING

HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm

Stretch 24 min.


COMMENTS

Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.

Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!

Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.

Mental Focus and Clarity: Focused. Clear.

Endurance: Fine.

Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .

Recovery: Body feels great!

Day 45: One day at a time . . .

QUOTE OF THE DAY

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." - Harriet Tubman

MUSIC VIDEO OF THE DAY

Skillet - Rebirthing




TRAINING

HIIT Cardio;
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Shoulders/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-neck BB Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set B -
3. BB Military Press 4 x 8
4. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set C -
5. Seated Single-Arm DB Shoulder Press 4 x 6 per side
6. DB Hammer Raises 2 x 10
Alternate Set D -
7. Rope Crunch 2 x 20
8. Ab Rollout 2 x 5

Post-Weights Cardio - Run (on length of basketball court):
a. 48 x suicides
b. 12 x backwards (up court) and forwards (back)

Stretch 5 min.

Posing Practice 5 min.

Stretch 6 min.


COMMENTS

Sleep - Time and Quality: ~8 hours - got to get out of this and back to my 4-5 hours.

Mood/Aggression: The snow is melting away, the sun is out, the day is warming. My mood is looking forward to the next eight weeks.

Energy: Definitely sticking to the 3 caps of IGF-2 first thing and leave it at that - I might even stop it for a while and see what happens . . . Good energy during training . . .

Joints: My wrists are not getting better - should never have had a break from Erase. Knees are giving me issues again as well.

Endurance: Good.

Strength: Getting better, slowly.

Pump: Some.

Vascularity: Better at the end of my training than during.

Quality of Training: HIIT Run took quite a lot out of me. Medial right knee in pain - so the suicides after weights wasn't the smartest of ideas . . . Resistance training was good. My wrists were screaming and I was massaging them between sets, but it's all for progress . . . Decided to do something different for Post-Weights Cardio. Body was protesting loudly after only a few minutes, and definitely feeling it in my hips and glutes now, as well as knees from leaning down to touch the line and rotating back. Glad I did it, though . . . I'm not lean enough for Posing Practice to be any use - not sure if I should wait another week or so to start doing this, then; probably the best idea . . .

Other Notes: My training is going to include a lot more plyometrics and functional exercises, especially for my lower body, since I have two Full-Body resistance sessions in there. I want to train more like an athlete again, have my fitness improve re performance, and not just work on the aesthetic aspect.


FIT TIP OF THE DAY

"When we stop doing what deep down in our souls that that we know is right is when we stop growing as individuals! You know what is true to yourself and others! Choose to do the right thing today, and start evolving your true self! One day at a time!" - Ben Booker

Day 44: Becoming! War Face On!

QUOTE OF THE DAY

"Life is not having and getting, but being and becoming." - Matthew Arnold


MUSIC VIDEO OF THE DAY

My Darkest Days - The World Belongs To Me



A Warrior is a Survivor. You never know what Life is going to throw at you, and a Warrior deals with it, even when no one else has faith that they can make it. Be strong. Hold to that inner strength. Be a Warrior.


TRAINING

Cardio 20 min.

Stretch 20 min.


COMMENTS

Mood/Aggression: Battle ready! I fight against myself on a daily basis, but the next eight weeks is going to be something else altogether!

Energy: Still feeling drained, but working on ignoring it and just DOING.

Libido: HIGH.

Endurance: Ok.

Quality of Training: Seems like my body is wanting 'recovery' this week

Body Composition and Look: 123.2 pounds at 11.2% bodyfat. My body composition has been 11.2% for the last three weeks - whilst maintaining it is ok, it's not really acceptable. Training the last two weeks has not been very high, with only two resistance sessions a week, which is definitely affecting my progress.

Other Notes: I ended up doing a 4-week recomp as initially planned because of training over the last week or so, but from now, it is all CUTTING! It's time to get LEAN!

Competition Notes: I was going to wait until I got below 10% bodyfat until I started posing practice, but I am going to start this tomorrow, for 5-10 minutes a day.


FIT TIP OF THE DAY

"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

Day 273: The Seventh and Final Circle of Hell has been Reached

Training

HIIT Cardio:
a. 4 min jogging
b. 12 x 20 sec effort/40 sec recovery
c. 4 min jogging

Stretch 7 min.

Gym - Shoulders/Arms/Abs (30 sec recovery between trisets):
Triset A -
1. BB Military Press 4 x 12-15
2. DB Lateral Raises 4 x 12-15
3. Bent Over DB Rear Raises 4 x 12
Triset B -
4. V-Bar Tricep Push-Downs 4 x 12
5. DB Concentration Curls 4 x 12 per side
6. Alternate DB Hammer Curls 4 x 12 per side
Triset C -
7. Rope Crunch 4 x 12-15
8. Reverse Curls (on bench) 4 x 12-15
9. Plank 4 x 1 min

Post-Weights Cardio - Stepper:
20 min @ 11 floors/min

Posing/T-Walk Practice 10 min.

Stretch 13 min.

PM Posing Practice 10 min.

Comments

Mood/Aggression: Towards competition, it has been positive. Towards circumstances, up and down.

Energy: I've now been on less than 25g of carbohydrates and far lower calories than I use even to cut for SIX days now, and I have yet to collapse or fall over, and I'm still going after barely any sleep this morning!

Mental Focus and Clarity: I am anal about detail.

Stress: Some stress is GOOD.

Endurance: Awesome.

Pump: This session is what I need to get the pump I want pre-competition - that and some chocolate prior to pumping up.

Vascularity: Came out great through delts and arms - just the way I want it to tomorrow.

Quality of Training: HIIT was good, although I covered less distance with each successive effort . . . Resistance training was nearly an hour, but didn't feel like it; time went fast . . . Was a bit wobbly and off-balance and lightheaded during Posing Practice . . .

Recovery: Considering this week, I'd say this is SOLID.

Body Composition and Look: Midsection continuing to look better and flatten up day-by-day. Delts and arms looking the best they ever have. Looking tight and hard in the morning - just want to be leaner, tighter and harder, with more definition and vascularity tomorrow! On target for 8% bodyfat.

Other Effects: Have been having a few heart palpitations, which is unusual for me - just put it down to the intense training and extreme diet.

Other Notes: Late last night I applied Bikini Bite for the first time, just to see if it would actually hold my posing suit bottom in place. It did. And it gave me some small peace of mind, knowing that my posing suit is actually NOT too small, but that I just wasn't wearing it with everything I should have been . . . My polygraph test was early this afternoon. Went well . . . Doing my final tanning before the last Dreamtan coat tomorrow . . . The support I have been getting over the last week or so has been truly amazing, and blown me away, to be honest. I am not used to having support behind me with my sport or competition endeavours and goals, and I am humbled and blessed to have so many great people who believe in me, and encourage and motivate me to be all that I can be and MORE. I am told I have a very good chance at winning the Overall Figure title - which I want - and I am going to go out there tomorrow and show a completely different side of this former tomboy . . .

Day 272: One Year Anniversary!

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 60 sec effort/30 sec easy

Posing Practice 10 min.

Stretch 21 min.

PM Cardio 20 min.

PM Posing Practice 10 min.

Comments

Mood/Aggression: Interesting. Gone from smiles to rants and back again, up and down re confidence and positivity. I'll be glad when Sunday comes around, to be honest.

Energy: Have more than yesterday - then again, it was the EASY day of training for this week.

Mental Focus and Clarity: So many things need doing - my mind is everywhere at once!

Stress: The stress is starting to show a little - I've yelled a lot today, and I usually don't yell.

Endurance: Fine.

Vascularity: My chest vascularity was mentioned today.

Quality of Training: HIIT was ok - could feel my legs and maybe it wasn't as hard as it should have been, but it's better than having a day OFF!

Recovery: OK.

Body Composition and Look: Slowly getting better - tyre and cellulite is still there, but there's not much I can do about that now, except make sure my stage presence and how I carry myself take any attention away from my imperfections. Midsection looking a little better - abs are not quite popping, but the definition is there. I am now in similar condition to what I was when I did my photoshoot the week before coming to the US, with the same girths re waist and hips, but with more muscle mass in my deltoids and arms and re width in my back.

Other Effects: Still very thirsty - I am drinking water like there's going to be a drought!

Other Notes: Did a practice tan-up for what I will be doing tomorrow night today, as well as decided on make-up, so that pretty much takes care of those final details . . . Today is also my first wedding anniversary - hard to believe I have been married that long (or that I got married at all)! Celebrations and whatnot are on hold for post-competition, though Definitely looking forward to a couple of lazy days . . .

Day 271: The Sixth Circle of Hell has been Entered

Training

HIIT Cardio:
a. 4 min jogging
b. 4 x 25 sec effort/35 sec rest
c. 4 min jogging
d. 4 x 25 sec effort/35 sec rest
e. 4 min jogging

Stretch 10 min.

Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 8 x 15
2. DB Lateral Raises 8 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on box) 8 x 15
4. Supinated BB Bent Over Rows 8 x 15
Alternate Set C -
5. DB Shoulder Press 8 x 15
6. Incline DB Rear Raises 8 x 15
Alternate Set D -
7. EZ-Bar Bicep Curls 8 x 15
8. Incline Dips 8 x 15
Alternate Set E -
9. Swissball Rollouts 2 x 15
10. Side Plank 2 x 30 sec

Post-Weights Cardio - Stepper:
20 min @ 11 floors/min

Posing/T-Walk Practice 10 min.

Stretch 10 min.

PM Cardio 20 min.

PM Posing Practice 10 min.

Comments

Sleep - Time and Quality: I'm not going to get a lot of sleep over the next few days.

Mood/Aggression: In and out and everything in between.

Energy: I am EXHAUSTED - I just want to sleep, but can't. Just doing everything because I HAVE to.

Mental Focus and Clarity: Not really there after training. I'm awake and feeling like I want to pass out and not in the mood to be thinking too hard - and it needs to be; I have TWO assessments due tomorrow!

Metabolism: Good.

Stress: Wisdom tooth is still up (and painful as fcuk), so stress has not gone anywhere.

Libido: This is going to have to wait until AFTER my competition!

Endurance: It's amazing what the body can do and what we can push it to do!

Strength: Weaker than even yesterday - I am so OVER this!

Pump: Was fine for the first couple of alternate sets - after that, I think the session just got too long.

Vascularity: Deltoid and bicep vascularity from the get go during resistance training - it happens like that from intense cardio pre-weights, so I'm thinking I may have to do a short and hard HIIT session the morning of my competition.

Quality of Training: HIIT was reasonable. The second set of efforts I really noticed a slowing of pace . . . Resistance training, I started out with a pale face, slowly gaining colour, only to lose it again. Got the sniffles second alternate set in as well. Everything hurt, and I was struggling just to stay motivated and not walk out. The only allowance or going easy was that I SHOULD have done eight alternate sets for abs, but I haven't included them on this day for the last two weeks, and I'd already been lifting weights for ~2 hours . . . Post-Weights Cardio was intense, but I was completely shattered by that time . . . Posing Practice was ok. I'm getting better, slowly . . . PM Cardio and Posing Practice is just an EFFORT . . .

Recovery: I am NOT ok!

Body Composition and Look: Midsection looked better this morning, but still not fine with it.

Other Effects: Thirsty as hell . . . And feel like I am burning up in a furnace . . . Again!

Other Notes: Used the last of my current bottle of Lipotrophin-PM this morning, and will run out of Bio-Mend on Friday - I'm not going to start another bottle of each, though; when I do, it will be next week . . . Being very good so far - today was a family dinner to celebrate a host of birthdays and anniversaries, and I didn't eat a thing; just had my MuscleGel and cleaned up. It gets easier after a while, and for once when it comes to food I'm listening to my HEAD and not what I feel like or think I can get away with (about time) . . . On that note, my MuscleGels are one of my primary forms of substance this week - those, peanut butter, chicken breasts, and BC+EAA . . .

Day 270: If I am to be in Hell, let it be of MY Making!

Training

Cardio - Stepper:
20 min @ 10 floors/min

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Romanian Deadlifts (on 6" box, BB to touch feet) 8 x 12
2. Bench Step-Ups 8 x 12 per side
Alternate Set B -
3. Flat BB Bench Press 8 x 12
4. Close-Grip V-Bar Seated Row 8 x 12
Alternate Set C -
5. DB Shoulder Press 8 x 12
6. Incline DB Rear Raises 8 x 12
Alternate Set D -
7. V-Bar Tricep Push-Downs 8 x 12
8. Alternate DB Bicep Curls 8 x 15 per side
Alternate Set E -
9. Weighted V-Sits 8 x 15
10. Bicycle (on bench) 8 x 12 per side

Post-Weights Cardio - Treadmill:
7 x 2 min @ 12.8 km/hr / 1 min recovery

Posing/T-Walk Practice 15 min.

Stretch 20 min.

PM Cardio 20 min.

PM Posing Practice 10 min.

Comments

Sleep - Time and Quality: ~4 hours.

Mood/Aggression: Up and down, and training didn't make it much better today.

Energy: After today's training, I did NOT sleep (although I wanted to), have worked a fast-paced night shift, done some more cardio post-work, and my day is not going to be over for at least another 2-3 hours, before a 0630 hours start again tomorrow . . .

Mental Focus and Clarity: So there.

Metabolism: Fine.

Stress: What do YOU think?!

Libido: High - but too shattered to act on it today.

Endurance: Doesn't get any better than this - and considering I do ALL my training on an EMPTY stomach FIRST THING, certainly not what most could handle.

Strength: My weights are at ~50-60% of what I would normally be lifting for these reps - not my proudest moments - and I have to keep reminding myself that my training is still INTENSE, regardless of how pathetic my numbers are.

Pump: Was ok.

Vascularity: Kicked in during all cardio, calmed down, and then back again from Alternate Set C onwards, staying strong for the rest of the day.

Quality of Training: I had a smile on my face during pre-weights cardio . . . Soon disappeared into a scowl, though. If I thought yesterday was long, think again! Today's resistance session was OVER TWO hours! I have not done a session like that in ~7 years (and then it was only long because I was having 2-5 minute recovery periods - back when I was competitively cycling)! I started out flushed and rosy-cheeked, my eyes bright, and by the end of Alternate Set A, my face was ashen and my eyes looked like hollows in my face. About now was the time I wanted to just say fcuk it and walk out, but I pushed myself to keep going, despite the screaming body and just being over it already . . . To top it off, I RAN for Post-Weights Cardio - when I was shattered and shouldn't have been able to walk, let alone do running EFFORTS! . . . Was a little shaky during Posing Practice - understandably. Walked SLOWLY and sorely home . . . Even though I didn't want to, did PM Cardio - albeit not very fast - when I got home from work, and then forced some Posing Practice afterwards . . .

Recovery: My LOWER body aches.

Body Composition and Look: I still have a belly. Waist to knees is now a problem area - never used to be - and I am starting to HATE my body more than I already do (sigh).

Day 269: Marching on the Fifth Circle of Hell

Training

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

Stretch 10 min.

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 8 x 12
2. Side-to-side Plyometric Bench Jumps 8 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 8 x 10
4. BB Bent Over Rows 8 x 12
Alternate Set C -
5. BB Military Press 8 x 10
6. DB Lateral Raises 8 x 12
Alternate Set D -
7. Dips 8 x 10
8. DB Bicep Curls 8 x 12
Alternate Set E -
9. Rope Crunch 8 x 10
10. Hanging Straight-Leg Raises (hips to 90 degree flexion) 8 x 10

Post-Weights Cardio - Stepper:
20 min @ 10 floors/min

Posing/T-Walk Practice 15 min.

PM Cardio 20 min.

PM Posing Practice 10 min.

Stretch 10 min.

Comments

Mood/Aggression: Determined to make a dent in this bodyfat!!!

Energy: After training I felt like passing out, but didn't, and had work for several hours, before forcing a pm cardio session.

Mental Focus and Clarity: There.

Stress: I don't need to paint a picture.

Libido: HIGH.

Endurance: Unbelievable!

Pump: Wasn't actually that great today - only for about half of the resistance session.

Vascularity: Started happening during Alternate Set C . . . Noticed them darker throughout the day . . .

Quality of Training: HIIT was fine - a little different than usual, but changing it up to give my body a bit of a shock . . . Resistance session was ~100 minutes! Longest ever! Added in two more sets per alternate set from last week. And the next two days are going to be just as long - if I wasn't doing this competition and determined to beat my body into the ground, I'd be stopping after 45-50 minutes! . . . Post-Weights Cardio was a blur . . . Posing Practice is just getting frustrating. Practiced with my hair down today - needs to have more body to it - to get used to it . . . PM Cardio was easy - needs to be HARDER . . .

Recovery: Fine . . It's not going to be in a few days, though . . .

Body Composition and Look: NOT happy with it at all!

Other Notes: Stopping NeoVar Recomped use for this week, but sticking with the rest of my supplements.

Day 268: Descending into the Fourth Circle of Hell

Training

Cardio 20 min.

Posing Practice 10 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Actually slept late today, waking up several times before I could get up - last night I was so fatigued, I passed out a few times before waking up, staying up, and then passing out a final time.

Stimulant Effects: None.

Mood/Aggression: Motivation was hard to find today.

Mental Focus and Clarity: Solid day of work.

Metabolism: Fine.

Quality of Training: Easy.

Body Composition and Look: After yesterday, I just feel is TOO FAT, are highly self-conscious, and NOT very comfortable.

Other Effects: Dry mouth, but thirsty.

Other Notes: Yesterday did a serious number on my head, and I have to remind myself of my philosophy, the mantra of a champion. I CAN do this. Failure is NOT an option! A Champion is a WARRIOR. I am a WARRIOR!

Day 267: The Third Circle of Hell is a Shock

Training

Gym - "Pump" (1 min recovery between rounds):
2 rounds -
1. Clean and Press x 10
2. Lateral Raises x 10
3. Bent Over Rear Raises x 10
4. Push-Ups (feet and hands on floor) x 10
5. Bent Over Rows x 10
6. Bicep Curls x 10
7. Zottoman Curls x 10
8. Alternate Hammer Curls x 10 per side

Posing Practice 10 min.

Comments

Sleep - Time and Quality: Done.

Mood/Aggression: Started out positive and ok . . . Until I tried on my posing suit. Damnit, I am too fat, and the bottom doesn't fit - I need to lose another 1-2 (ideally ~2) inches from my hips (more notes under "Body Composition and Look")!

Energy: I am here, there, and everywhere, moving around like a whirlwind, wanting to just keep on going - yeah, I have energy.

Mental Focus and Clarity: Study some today.

Metabolism: Great.

Stress: After this morning, my stress has SKYROCKETED!

Pump: Not as good as it has been - needs to get a lot better this time NEXT week.

Vascularity: Have to work more on getting it to come out - nutrition is the key, because it didn't happen today.

Quality of Training: Wasn't really training today - just trying to figure something out for my "pump up" next Saturday.

Recovery: Good.

Body Composition and Look: 110.4 pounds at 9.1% bodyfat. I only lost 0.4% bodyfat this week - WITH perfect nutrition, hard and intense and high volume training, and sleep every night! Seriously; that just guts me! All that effort and discipline and for what?! I have to lose 1.1% bodyfat by next Saturday! . . . I look ok in clothes, back down to my usual size 0, but the posing suit bottoms are too small and I still have a tyre that gets cut into by my posing suit . . . FCUK! . . .

Other Notes: Only a couple more things left to do and get for next Saturday - doing tonight/tomorrow . . . After the revelations today, I've decided since there are six weeks after this competition until Worlds, every other week until Worlds is going to run as a week-pre-competition week, with nutrition and training kept strict on the other weeks . . . Tomorrow starts my week-pre-competition. I am going to have to add in some pm cardio a few days, and make resistance sessions even TOUGHER. SOMEthing has to happen to get me to competition shape! . . . Going to try and relax the rest of today. I need to work on more study assessments. Also get to travel a little and meet someone that's been a long time in coming . . .

Day 266: Breaching the Second Circle of Hell

Training

HIIT Cardio:
a. 4 min jogging
b. 12 x 30 sec effort/30 sec recovery
c. 4 min jogging

Gym - Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. BB Military Press 4 x 15
2. DB Lateral Raises 4 x 15
3. Bent Over DB Rear Raises 4 x 15
Triset B -
4. V-Bar Tricep Push-Downs 4 x 15
5. DB Concentration Curls 4 x 15 per side
6. Alternate DB Hammer Curls 4 x 15 per side
Triset C -
7. Rope Crunch 4 x 15
8. Reverse Curls (on bench) 4 x 15
9. Plank 4 x 1 min

Post-Weights Cardio - Stepper:
20 min @ 10 floors/min

Posing/T-Walk Practice 15 min.

Stretch 21 min.

PM Posing Practice 10 min.

Comments

Sleep - Time and Quality: Getting ~5 hours sleep.

Mood/Aggression: When I got home from my night work yesterday I was so pissed off, wanting to seriously beat and fcuk something over so that it was unrecognizable. Today I am trying to keep my temper leashed.

Energy: The Energizer Bunny is back!

Mental Focus and Clarity: On the mark.

Metabolism: Good!

Stress: My left wisdom tooth came up this morning - indicates that my stress levels are starting to get a little UNmanageable right now and I need to get them down FAST!

Endurance: Great.

Strength: This has really dropped over the last week and right now I'm lifting "like a girl", feeling completely pathetic, even though my body is screaming at me!

Pump: Wasn't really until Triset B that the pump came in today, but when it did, it did, and it was painful and beautiful!

Vascularity: Came in best with the pump.

Quality of Training: HIIT was a little slow re efforts, even though they were still as fast as I could make them . . . Resistance session was nearly an hour today, but Triset B made it worthwhile . . . Getting better re posing, but need to adjust my attitude for the T-Walk, since when I'm pissed it changes everything . . .

Recovery: Fine.

Body Composition and Look: I definitely look better golden . . . Really noticing how lean my chest is. Arms and delts continue to look better by the day. Midsection is starting to tighten up a little, but I still see the tyre there and hate what I see. Lower body is still too bulky. The fat IS going, but I'm far from pleased with what I see - that's my own fault, and measures are going to be taken to ensure SATISFACTION and ACCEPTANCE of my body!

Other Effects: Thirsty as all hell - the extra training volume most likely the cause.

Other Notes: Started on my third consecutive bottle of Alpha-T2 yesterday . . . On a completely random note - something odd, that once again is an indicator of how different I am - the leaner I get, the more feminine I feel, and the more likely I am to be inclined to have moods where I want to get dressed up or wear something other than a tank/t-shirt and shorts/jeans, or don't mind wearing make-up (I have to for night work and usually hate it!), and want to feel like a woman. Interesting . . . Back on topic: Tomorrow I am going to try my posing suit on for the first time ever - which yes, I am looking forward to a little; I just hope that it FITS! . . .

Day 265: 10 days to go!

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

Posing/T-Walk Practice 10 min.

Stretch 23 min.

PM Posing Practice 10 min.

Comments

Mood/Aggression: Wasn't sure how I'd feel after last night, but I'm actually doing pretty good. All the support and encouragement that I've been getting over the last few days has been overwhelming, and has made quite a difference in my confidence.

After last night - it was my high carbohydrate/carbohydrate load day - I am great!

Mental Focus and Clarity: Awesome!

Libido: UNBELIEVABLE!

Endurance: Good.

Quality of Training: LOW volume today . . . Getting better at walking in the heels and have figured out how to get that sassy, confident, elegant walk. FINALLY. A little more practice and I'll be sweet. T-Walk is also coming along and getting more confident re posing . . .

Recovery: I feel good.

Other Notes: Got the time of my polygraph and drug test next Friday today, so that's one more piece of the puzzle I don't have to wait for . . . I'll DEFINITELY be ready for the Worlds in November! . . .

Day 264: The First Circle of Hell

Training

HIIT Cardio:
a. 4 min jogging
b. 12 x 30 sec effort/30 sec rest
c. 4 min jogging

Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 6 x 15
2. DB Lateral Raises 6 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on box) 6 x 15
4. Supinated BB Bent Over Rows 6 x 15
Alternate Set C -
5. DB Shoulder Press 6 x 15
Bent Over DB Rear Raises 6 x 15
Alternate Set D -
7. EZ-Bar Bicep Curls 6 x 15
8. Incline Dips 6 x 15

Post-Weights Cardio - Stepper:
20 min @ 10 floors/min

Posing/T-Walk Practice 25 min.

Stretch 20 min.

PM Posing Practice 10 min.

Comments

Sleep - Time and Quality: Intensity of training is exhausting me, allowing me to sleep.

Mood/Aggression: Positive energy today (HAVE to).

Energy: Training was an absolute EFFORT. I was almost collapsed on the Stepper after my resistance session, and strength has dropped noticeably with my weights. I feel like sh*t, but I am going to KEEP ON pressing FORWARD - I CAN DO THIS!

Mental Focus and Clarity: Complete.

Metabolism: Fine.

Stress: Stressing that I have left everything too late, but knowing that I can do a LOT in the time I have left - but will it be ENOUGH?

Libido: SOARING!

Endurance: AWESOME!

Pump: It was good.

Vascularity: Seeing more and more, not taking as long to get the bicep veins to pop during resistance training (positive sign).

Quality of Training: HIIT was ok - efforts slowed down considerably re pace, even though it was still as hard as I could go today . . . Resistance training was another 90-minute session (man, if I were not competing next Saturday, there is no way that I would be doing anything over 50 minutes!) Truly the start of my descent into hell, and after an hour it REALLY started to become an effort . . . Made sure my Posing Practice was severe. Really need to work on my transitions more re my T-Walk, but I'll get that. Got to get a sexy, confident, UNawkward walk in those ridiculous heels as well - which KILL my calves, by the way. Right anterior, superior, lateral aspect of right knee got very tight during this, and I walked home limping . . .

Recovery: I feel ok, but maybe not so much?

Body Composition and Look: The separation in my anterior delts was really starting to some through today during resistance training, which was pleasing. Chest looks very lean too. As do lower legs . . . I'm REALLY hoping that the tan covers the burn marks on my stomach from the wheatie, because they are NOT going away, and are just upsetting me now . . .

Other Effects: I'm guzzling down water like my body is a desert!

Other Notes: It's only THREE days into my diet and already I am feeling it. I honestly don't know how other competitors can torture their bodies like this for 12+ weeks before a competition, especially when if they stayed lean enough, they would only need a few weeks tops to get to competition body composition. I am tired. I feel like crap. I want to stuff my face, and I looked so forward to eating my post-training meal it wasn't funny. But, I can get through this. I can do this. I HAVE TO! I WANT TO!

Day 263: Time to Kick some Ass!

Training

Cardio - Stepper:
20 min @ 9 floors/min.

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Romanian Deadlifts (on 6" box, BB to touch feet) 6 x 12
2. Bench Step-Ups 6 x 12 per side
Alternate Set B -
3. Flat BB Bench Press 6 x 12
4. Close-Grip V-Bar Seated Row 6 x 12
Alternate Set C -
5. DB Shoulder Press 6 x 12
6. Incline DB Rear Raises 6 x 12
Alternate Set D -
7. V-bar Tricep Push-Downs 6 x 12
8. Alternate DB Bicep Curls 6 x 12 per side
Alternate Set E -
9. Weighted V-Sits 6 x 15
10. Bicycle (on bench) 6 x 15 per side

Posing/T-Walk Practice 15 min.

Post-Weights Cardio - Stepper:
20 min @ 10 floors/min

Posing Practice 5 min.

Stretch 20 min.

PM Posing Practice 5 min.

Comments

Sleep - Time and Quality: Training is draining me by the end of the day.

Mood/Aggression: I was surprised to know that I had support from the guys at the gym where I train - made me smile, and also not feel like such an idiot (since they helped a little re my walking in those ridiculous 6-inch heels).

Energy: I am back to being the Energizer Bunny!

Mental Focus and Clarity: There.

Metabolism: Great.

Stress: Rising . . .

Libido: Fcuking unbelievable - especially after training!

Endurance: Excellent.

Pump: It was reasonable - want MORE though.

Vascularity: Took a little time for this to kick in today - get leaner and it won't need to kick in!

Quality of Training: Definitely a LONG resistance session - 90 minutes is certainly NOT something I'd want to be doing on a regular basis, even though the time went fast and it didn't feel like it . . . Posing/T-Walk Practice hurt my calves . . .

Recovery: Feel fine.

Body Composition and Look: Got told today that my legs were looking good . . . But, still hating on my waist to knees. I HAVE to be LEANER; it's NOT an option!!! . . .

Day 262: Competition Diet Starts Today!

Training

HIIT Cardio:
a. 4 min jogging
b. 12 x 25 sec efforts/35 sec easy
c. 8 min jogging

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 10
4. BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10-12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunch 6 x 10
10. Hanging Straight-Leg Raises (hips to 90 degree flexion) 6 x 10

Post-Weights Cardio - Stepper:
a. 10 min @ 9 floors/min
b. 10 min @ 11 floors/min

Posing/T-Walk Practice 15 min.

Stretch 20 min.

PM Posing Practice 5 min.

Comments

Sleep - Time and Quality: Once again, passed out after a huge rush of sugar! Woke at a reasonable time as well.

Mood/Aggression: NOT happy with myself after last night's binge episode - damnit, Rosie, just because until now your training has carried you through, doesn't mean it's always going to be like that; everyone else is busting their ass and you need to start doing the same with your NUTRITION!

Energy: HELL YES!

Mental Focus and Clarity: Now that some training and work is done, today's focus is going to be on STUDY.

Metabolism: Good.

Stress: Two weeks left until competition. Two weeks of pressure - but good pressure.

Libido: High higH hiGH HIGH!

Endurance: Brilliant!

Pump: Continues to be great - the short recovery time definitely plays a huge part here.

Vascularity: The veins are starting to stay even after training - that's what needs to happen.

Quality of Training: HIIT run was good - even though I felt almost all the way through it like I could be sick (but wasn't, thank God) . . . Resistance training was good. Definitely figuring out what gets the pump high and the vascularity to stand out . . . Upped the pace in Post-Weights Cardio, sweat dripping off me . . . Posing Practice I did in the gym today. Started practicing WALKING in my heels as well - bit is a b*tch and difficult as hell to appear graceful and poised. My usual footwear is jandals or skatey shoes or running shoes, and trying to be graceful and feminine is HARD - sometimes I still do the 'tomboy' walk, LOL. But, I have some time, and by the competition, I should have it down - just got to remember not to be so tense and tight, and loosen up and have fun and smile, and pretend I don't look like a clown making an ass of herself . . .

Recovery: Great.

Body Composition and Look: Upper body is really starting to get a whole lot better. From waist down is another story, and the next two weeks is going to have to make a HUGE difference here!

Other Effects: I feel like I'm on FIRE!

Other Notes: Today officially starts my pre-competition run-through week . . . It also starts my DIET - yes, I know; everyone has been dieting for 10-14 weeks now, and I'm only just starting. I HAVE been trying, I'll say as much, and I'm constantly berating myself about how I should NOT let myself get beaten in the kitchen. The last two weeks will be the kicker though, and really tell the true story of what can be done in such a short period. I KNOW I can definitely get to and be at 8% bodyfat for this competition - whether or not I will be happy with it is something ELSE . . .

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 . . .

Day 260: Two Weeks until my US Figure Debut!

Training

HIIT Cardio:
a. 2 min easy
b. 12 x 1 min effort/30 sec easy

Posing Practice 15 min.

Stretch 30 min.

Comments

Mood/Aggression: Staying positive!

Energy: Definitely there.

Mental Focus and Clarity: Great.

Stress: HIGH.

Libido: Working OVERtime!

Endurance: Fine.

Pump: Didn't actually get much of a pump today during Posing Practice - mustn't have been flexing hard enough (sigh).

Vascularity: Better.

Quality of Training: Just a quick HIIT session today.

Recovery: Legs feel better. Body not aching today.

Body Composition and Look: I should have started the Eviscerate a few weeks earlier, but eh, you live and learn . . . Holding a little water from the Eviscerate, but I knew that would happen, so are not too concerned with it - it will go in a few days of stopping Eviscerate use . . .

Other Notes: Used the last of my Shred Matrix today . . For some reason, people seem to think I am experienced when it comes to Figure/Bodybuilding competition - this is simply not the case and highly INaccurate. I have done ONE competition: In 2004, and that was for FUN, just because it was something different, and in New Zealand - Figure is completely DIFFERENT over there than here, and over there we do quarter turns, the five bodybuilding poses, AND a 1-minute posing routine. Anyways, this is all very new to me as well, although I have definitely NOT been preparing the way the vast majority - if not all other - competitors do and are, and it is very controversial. However, I do what works for me. I know that for my next competition a few things WILL have to change, and I will make those changes. Also need to stop feeling like a goof - I'm so self-conscious just practicing posing and my walk in front of my husband, let alone in front of an entire AUDIENCE, and I HAVE to get over it! Otherwise, BRING IT ON!!!

Day 259: The Primordial Woman

Training

Day 258

Cardio - Stepper:
20 min @ 8 floors/min

Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 6 x 20
2. Incline Dips 6 x 15
Alternate Set B -
3. BB Military Press 6 x 15
4. DB Lateral Raises 6 x 15
Alternate Set C -
5. DB Shoulder Press 6 x 15
6. Bent Over DB Rear Raises 6 x 15
Alternate Set D -
7. Push-Ups (feet on floor, hands on box) 6 x 12
8. Supinated BB Bent Over Rows 6 x 15

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

Posing Practice 10 min.

Stretch 20 min.

Day 259

HIIT Cardio:
a. 4 min jogging
b. 12 x 20 sec effort/40 sec recovery
c. 4 min jogging

Gym - Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. BB Military Press 4 x 12-15
2. DB Lateral Raises 4 x 12-15
3. Incline DB Rear Raises 4 x 12-15
Triset B -
4. V-Bar Tricep Push-Downs 4 x 12
5. DB Concentration Curls 4 x 12 per side
6. Alternate DB Hammer Curls 4 x 12 per side
Triset C -
7. Rope Crunch 4 x 15
8. Reverse Curls (on bench) 4 x 12
9. Plank 4 x 1 min

Post-Weights Cardio - Stepper:
20 min @ 9 floors/min

Posing Practice 15 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: It's either the insulin release or because it's high sugar/carbohydrates, but not long after eating late at night/early in the morning, I pass out . . .

Mood/Aggression: Started out the day great. A few different surprises throughout the day - both days - that made me smile. Finishing a bit out of sorts and very disappointed in myself.

Energy: I've barely stopped once I've gotten up - even though I almost feel like I could pass out just by closing my eyes.

Mental Focus and Clarity: There until after night work.

Metabolism: Great!

Stress: Highly stressed - and this time it is ALL definitely MY fault!

Libido: Still on high alert!

Endurance: AWESOME!

Pump: Been amazing both days. Really seeing it during resistance training, the hardness of my muscles starting to come in.

Vascularity: Deltoid and biceps vascularity becoming more prominent. Also through chest/deltoids I saw today when I was resistance training.

Quality of Training: Yesterday was another long training session/s - ~3 hours. Today was slightly shorter, but barely, with resistance session ~30 minutes less, and the shortest one this week! . . . HIIT was good. Definitely better for me to do this RUNNING. Stopping between efforts again, heart pounding and hurting my chest, gasping for breath, on my knees or heels. Managing, though, and only the last four efforts noticing the pace slow a little . . . Resistance session was great. Did some posing in my recovery periods between trisets, getting an idea of angles re arms, etc. for the best definition and vascularity, etc. Vision was blurry during a few exercises - and the same happened yesterday as well, and I had to shake myself to snap out of it . . . Post-Weights Cardio took it up a notch . . . Posing Practice is hurting. Really makes my knees tight, especially around the muscle insertions . . .

Recovery: Calves are in PAIN - the faster I move, the less it seems to hurt. Going up and down stairs is agony, and I have to crabwalk down, LOL.

Body Composition and Look: Definitely need to lose the fat; tighten up the diet - START dieting, because in all honesty, this has NOT happened yet! - to keep up to par with my training: There's no point destroying myself in the gym if my eating habits are going to destroy me later!

Other Effects: EXTREME thirst (the longer training periods contributing to it)!

Other Notes: Started Bio-Mend again yesterday . . . As mentioned above, I have yet to really "diet" for this. I know I only have TWO weeks left until my competition, and it's these two weeks that are going to see the "diet" happen. Yes, I can only blame myself if I don't win. I also know that I have another shot in November, but I still want THIS win - definitely need to get my head in the game and the attitude that I used to have when cycling; I was almost unbeatable when I was in my zone then . . . This week has been quite hectic and very, very busy and stressful. NEXT week is my week-pre-competition practice, so I will in essence do this week twice in a row, which is ok . . . I will definitely be in the shape and have the condition that I want in November, but I also need to do my best to achieve it for THIS competition as well - after all, why bother competing if you're not there to win it (I NEVER do something to "make up the numbers")! . . . And yes, for those who have been noticing over the last week, I am no longer with Applied Nutriceuticals. This is no reflection on the company or the people, and I will always stand behind them and support them - many of their products are STAPLES for me! I am now "The Primordial Woman" - with Primordial Performance, another company that I have great respect and admiration for, believe in and are proud to stand behind 100%!

Day 257: Small change in plan

Training

HIIT Cardio:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 8 min jogging

Stretch 23 min.

Posing Practice 20 min.

Comments

Sleep - Time and Quality: Passed out again after eating last night.

Mood/Aggression: Not pleased with my last decision of the day yesterday, but at least feeling some satisfaction in knowing that I will make myself pay for it later on in the week.

Energy: It's there - hidden behind the aching muscles and tight joints.

Mental Focus and Clarity: Focused!

Metabolism: Pretty sweet, considering.

Stress: Yes, I probably DO do it to myself, but stress brings pressure and pressure brings the best results.

Libido: Soaring - but it has to wait until later . . .

Endurance: Great.

Pump: Feeling it all through my triceps and biceps - painful.

Vascularity: Got to get leaner, and then figure our how to KEEP it withOUT having a hot shower or chowing down on a heap of carbohydrates . . .

Quality of Training: HIIT was ok. Running inside (sometimes I use an indoor track) or outside (my preferred choice) makes a difference to a session. Efforts felt submaximal, even though they were as fast as I could make them. Both knees were quite tight around the joint where hamstrings insert, which made strides a little shorter as well . . . Made sure Posing Practice was longer, trying a few different things with my quarter turns today, in preparation for my T-walk - which I will be starting next week, and yes, I know, leaving it a little close to competition . . .

Recovery: HAMSTRINGS! Walking up and down stairs is murder on my calves as well. The last couple of days has really done a number on my legs!

Body Composition and Look: Maybe it's just me, but I am VERY critical of myself, and now, every time I look in the mirror I am NOWHERE close to being as lean as I WANT to be!

Other Effects: Back to being thirsty all the time - the last few days I have been consuming ~2 galleons of water (which is why I have been a little heavier)!

Other Notes: I know that today was scheduled as having an Upper Body resistance session as well, but because of how my body is feeling, I decided to do this tomorrow instead. Fair warning to my body though, that I won't be nice like this again, and the next two weeks will go as PLANNED!

Day 256: Training is definitely carb-DEPLETING

Training

Cardio 20 min.

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Romanian Deadlifts (on 6" box, BB to touch feet) 6 x 12
2. Bench Step-Ups 6 x 15 per side
Alternate Set B -
3. Flat BB Bench Press 6 x 12
4. Close-Grip V-Bar Seated Row 6 x 12
Alternate Set C -
5. DB Shoulder Press 6 x 12
6. Incline DB Rear Raises 6 x 12
Alternate Set D -
7. V-bar Tricep Push-Downs 6 x 12
8. Cable Bicep Curls 6 x 12
Alternate Set E -
9. Rope Crunches 6 x 12
10. Bicycle (on bench) 6 x 12-15 per side

Post-Weights Cardio - Treadmill:
a. 1 x 2 min @ 12.8 km/hr / 1 min rest
b. 3 x 1 min @ 13.6 km/hr / 1 min rest
c. 3 x 1 min @ 14.4 km/hr / 1 min rest
d. 3 x 1 min @ 15.2 km/hr / 1 min rest

Posing Practice 10 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: A few hours.

Mood/Aggression: Positive. Even though I am not happy with my figure right now, I know that it will change to what I want, and practice will help re posing/T-walk.

Energy: Alternate Set A of my resistance session had me gasping for air and slowing down. After that, though, the time flew by (as it did yesterday), and I still had energy to RUN - with EFFORTS - afterwards! . . . I notice that I have a LOT more energy now that I am training MORE - goes to show that yeah, my body NEEDS THE VOLUME AND INTENSITY!

Mental Focus and Clarity: There.

Metabolism: Good.

Stress: Watching it closely.

Libido: Still high.

Endurance: Excellent.

Pump: Good - although not as good as yesterday.

Vascularity: The veins through anterior deltoids and biceps started showing as blue snakes on my skin during resistance training.

Quality of Training: Once again, a much LONGER resistance session that I am accustomed to - took me ~90 minutes! But, felt fine during. Even practiced a little posing between sets of Alternate Set D - the light is far better in the gym than at home, and closer to what the stage lights will be . . . Ran afterwards and was NOT nauseous. Noticed the stress on my body when I got to 15.2 km/hr pace, but that was it, for which I am grateful . . .

Recovery: Feeling my hamstrings today - but nothing in biceps.

Body Composition and Look: I WAS saving the Eviscerate until after THIS competition and use it for Worlds competition preparation because I only have ~1.5 bottles of it left, BUT, I started using the Eviscerate/Flawless stack again today because: a) my upset stomach over the past few weeks has meant that almost all the time I am at home, I have a hot wheatie on it, and the wheatie is so hot at times that it has left lots of little burn marks all over my stomach, and even though I know the tanning process will hide them, I want them GONE; and b) I am noticing more than ever the appearance of dimples on my thighs (front, side, AND back) and it's disconcerting, and I want my legs smooth again.

Other Notes: I only have enough DermaTherm left for a few days, and once that is gone, I will go back to applying LipoBURN pre-bed . . . I also only have a few days of Shred Matrix left . . .