2012 | Day 105: In God's Hands

MOTIVATIONAL QUOTE OF THE DAY

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

TRAINING

Skip x 1,000 revolutions

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

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

Stretch 25 min

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

2012 | Day 101: A Beautiful Mess

MOTIVATIONAL QUOTE OF THE DAY

"Always remember to tell the person that you love the most that you love them. Life is too short in this day and age." - Laria Corney

For the complete Motivational, review Those You Love | WPM Women.

TRAINING

Monday

HIIT Skip:
a. 4 min easy
b. 8 x 20 sec effort/10 sec rest
c. 2 min easy

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 9, 8, 7
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 9, 8, 7
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 10
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged DB Deadlifts (DB to touch floor) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 102-106 rpm

Stretch 20 min

Didn't get to sleep until just after 0230, and despite waking to my 0330 alarm, the one hour was not enough from the stress and upset of the last few days, so I allowed myself to go back to sleep, eventually rising just after 0800, giving me between 5-6 hours of broken sleep...Both shoulders were painful on waking, twinging throughout the day, and left wrist had to be strapped up again. I almost put off this training session until Tuesday (but didn't since the next two weeks are CRUCIAL), because my head was pounding almost from the time I woke, and I felt like I was going to fall over, even sitting down (long before training was even a consideration), experiencing vertigo in spurts throughout the day...Done late at night, finishing not long before midnight. NOT a good session! Started out with skipping, deciding to do HIIT in this mode instead of using the treadmill - the treadmill may have been kinder on my lower legs and knees to be honest, since I felt like I was crushing my lower legs with almost every revolution, like I was landing very heavy on my feet, which was interesting (and a little disconcerting, considering skipping plays an important role in my resistance sessions)...Anyways, ignoring the niggles in my mind, I started on my weights. From the very first set of Behind-the-neck BB Military Press I knew it wasn't going to be one of my better sessions, but still tried to push through - same weight as last week but reps were very much lowered, "stopped" not by the pain in my shoulders, but because my left wrist was "giving out". Skipping was a gritting of teeth and angry expression. Rear Flyes were extremely painful and AWKWARD, and I had to pause for a second from the eighth rep on each set to "settle" my left wrist. BB Military Press was similar, although for my third set, I probably COULD (and should) have done an extra rep. Plate Hammer Raises were very painful not just on my left wrist, but biting deep into both shoulder/biceps' tendons, making each rep an effort not to just throw the plate down on the floor in frustration (yes, it was THAT kind of session). Not in the most tolerable of moods, I headed over to the DB rack for Single-Arm Lateral Raises, selecting the same weight as last week, but not managing as many reps, my right side ok for the most part, but my left wrist in agony, the effort visible on my face with each rep. Started experiencing vertigo after my second set, vision blurring, and I had to REALLY concentrate on my skipping and then hold onto a bench between my supersets. Stayed with the DB and the same weight for Lateral Raises, hoping that TOGETHER would be better than single on my left wrist, and it was a little easier, but not really. With the light-headed dizziness plus in-and-out vision, I took the "safer" route of doing Stiff-Legged Deadlifts on the FLOOR (with DB), deliberately doing less reps here (they're not really important and I don't need that many reps, only doing them to continue to help "balance out" my quads). Finished off with Swissball Leg Curls, really focusing on the exercise. Was definitely relieved once my last set of skipping was completed...Didn't even want to sit on the Recline Bike, but I did, because post-weights cardio has become essential to my conditioning, legs moving slow, pain in the inferiomedial aspect of my LEFT knee (the knee which had, surprisingly, been giving me the most issues during my resistance session and having to be favoured)...Back in my room, showered, did my stretching, took six scoops of RecoverPRO, and went immediately to bed, passing out not long after...

Day 153: It Starts With YOU!

MOTIVATIONAL QUOTE OF THE DAY

"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10

Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.

Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.

Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.

Stress: Only a little.

Endurance: Great.

Pump: Reasonable.

Vascularity: Pretty good.

Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)

Day 111: Everything is a CHOICE

MOTIVATIONAL QUOTE OF THE DAY

"Life only drags you down if YOU let it. We all have bad days...Including me! It's about finding balance, one where you AND life can live in harmony. If you truly want a better you, the only thing holding you back is YOU." - Gina Ostarly


TRAINING

Session 1

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 4 x 10, 10, 10, 8
2. Flat BB Bench Press 4 x 10, 8, 8, 6
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 8
4. Push-Ups (feet on bench, hands on medicine balls) 4 x 10, 10, 10, 8
Alternate Set C -
5. Supinated Lat Pull-Downs (in squat position) 4 x 6
6. Incline BB Bench Press 4 x 8

Post-Weights Cardio - Run:
3 miles @ 3.4 min/km pace

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 25 min.

Session 2

Cardio - Rollers:
20 min in 39x18 @ 100 rpm


COMMENTS

Sleep - Time and Quality: ~4 hours. Ended up passing out after I'd been up for a bit though for another ~2 hours.

Mood/Aggression: NOT letting life drag me down. CHOOSING to be happy and positive and ignore the pain.

Energy: What I need when I need it.

Mental Focus and Clarity: Once I was awake for good, there has been no end (and none allowed until it's time for bed).

Endurance: Great.

Strength: Making sure progress continues to be made.

Pump: Strong - comes pretty easily these days during training, and stays longer afterwards.

Quality of Training: Session 1 - No cardio pre-weights today - made up for it with a 3-mile run before my rollers afterwards. Resistance session was good - could definitely feel my body working, and noticing that the definition is coming out more and more in my upper body. My 3-mile run pace was interesting, considering I didn't feel like I was going that fast at all! . . . Session 2 - Since my tummy has been having that sharp, stabbing pain again these last few days (and because it is a "recovery" week), I just did an easy session on the rollers to help re recovery . . .

Recovery: Since this is the "third" week, this entire week is a "recovery"/"easy" week.

Body Composition and Look: Upper body is getting and definitely looking leaner.

Other Notes: Keeping my hopes up, prayers constant in my heart, doing what I can when I can, a smile even though it might not seem the time for one, knowing that things WILL work out!

Day 289: Training has become a JOB

Training

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 x 40 sec effort/20 sec rest
d. 4 min jogging

Stretch 10 min.

Gym - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 8 x 12
2. Side-to-Side Plyometric Bench Jumps 8 x 12 per leg
Superset B -
3. Push-Ups (feet on bench, hands on medicine balls) 8 x 10
4. Supinated BB Bent Over Rows 8 x 10
Superset C -
5. BB Military Press 8 x 10-12
6. DB Lateral Raises 8 x 10-12
Superset D -
7. Alternate DB Hammer Curls 8 x 10-12 per side
8. Dips 8 x 10
Superset E -
9. Rope Crunch 8 x 10-12
10. Hanging Straight-Leg Raises 8 x 10

Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr / 30 sec rest
b. 1 min @ 13.6 km/hr / 30 sec rest
c. 1 min @ 14.4 km/hr / 30 sec rest
d. 1 min @ 15.2 km/hr / 30 sec rest
e. 1 min @ 16 km/hr / 30 sec rest
f. 1 min @ 16.8 km/hr

Post-Weights Cardio - Run:
10 min @ 13.3 km/hr

Stretch 10 min.

Comments

Mood/Aggression: Frustrated. Aggressive. Tired. Could easily turn like the wind though and be something else altogether.

Energy: There.

Mental Focus and Clarity: Bit off today - and I can't be!

Stress: I can feel it beating away at the door.

Libido: Whoever said AIs kill libido was WRONG - at least when it comes to me, because every single one I have used has HEIGHTENED my already naturally high libido!

Joints: Knees were slightly better today. Wrists were bothering me instead, especially from Superset B.

Endurance: Awesome.

Pump: High.

Vascularity: Coming out stronger and stronger as the days roll by.

Quality of Training: A bit like last week, and not really even wanting to be training. Resistance training I made shorter by ~30 minutes by supersetting instead of alternate setting everything, and also wanted to make it more intense, since I need some punishment after last week. The time went relatively quickly, but by Superset E my grumpy "I don't want to be here; what the fcuk am I doing?" face was on, and I just wanted to be gone.

Recovery: Feeling my body niggle here and there.

Other Notes: Training has become a JOB for me now. There has been no enjoyment in it for the last week or so, pretty much. I just do it because I HAVE to. NOT cool. Maybe because I didn't really have a week OFF, and this is now the 21st week since I started back training after earlier this year. Or maybe the two weeks pre-competition - even though I only dieted for the last one, training was hard both weeks - took more out of me than I thought. Maybe I need a REAL break. I don't know. Whatever the reason, I am NOT giving myself a break, and I had better get OVER it FAST! . . . Last day of this bottle of IGF-2 . . . I've also decided that I'm going to use Alpha-T2 chronically, and therefore I will start that again when my new bottle/s arrive a little later this week . . .

Back to Brutal!

BACK TO BRUTAL

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

TRAINING

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

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

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

Thursday: 20 min Cardio + Stretch 20-30 minutes

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

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day OFF

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

NUTRITION

Monday to Friday: Less than 50g of carbohydrates daily

Saturday and Sunday: No limit of carbohydrates

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

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

Day 208

Training

Gym (30 sec recovery between sets):

1. BB Bent Over Row (underhand grip) 5 x 4RM

2. Overhead BB Squats 4 x 5RM

3. Weighted Dips 4 x 5

Ab Rollout 4 x 5

Post-Weights Cardio 20 min.

Stretch 27 min.

Comments

Energy: I have been noticing over the last few days that ASGT actually has a huge effect re energy for training and a few hours afterwards, and it's all good.

Mental Focus and Clarity: Never been better.

Endurance: I can't ask for more than this.

Strength: Better than last week - making improvements all round, with heavier weights and using a slower tempo as well.

Pump: Anterior delts after Weighted Dips.

Vascularity: Ok.

Quality of Training: Very pleased with my resistance session. After that bad week, everything has been improving again (must have just been a bad week) . . .

Day 196: Back to Normal

Training

Gym (30 sec recovery between sets):
1. BB Front Squats 5 x 5RM
2. Flat Close-Grip BB Bench Press 5 x 5RM
3. Close-Grip Supinated Reverse Rack Pulls (feet on bench) 5 x 5RM
4. BB Push Press 5 x 5RM

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: A mere 80 minutes and lots of tossing and turning . . .

Mood/Aggression: Still surprisingly calm . . .

Energy: Definitely!

Mental Focus and Clarity: Complete focus and concentration.

Stress: High (as always).

Libido: RAGING!!!

Endurance: Good.

Strength: Exactly the same as last week.

Pump: Hard and heavy, especially in arms.

Vascularity: Pretty decent.

Quality of Training: Resistance session was good. Although I used the same weights as last week, some of my earlier sets on some exercises felt a little easier and not as much effort - although by the later sets I WAS working.

Back in the Saddle: Day 130

After an interesting night - not able to sleep, and just watching movies until I DID pass out - woke up, and readied myself for training. Not late late waking, but not as early as I wanted - which, considering when I fell asleep, was a small miracle in itself that I even woke. As it was, motivation was a hard thing to find in mood and energy for training, but I did it anyway . . .



am



HIIT:

a. 4 min jogging

b. 8 x 20 sec effort/10 sec easy

c. 10 min jogging



Stretch 20 min.



Shoulders (1 min recovery between sets):

1. BB Military Press 6 x 10, 8, 8, 8, 8, 8

2. DB Lateral Raises 6 x 10

3. Behind-the-neck Military Press 6 x 8, 6, 6, 6, 5, 4



Post-Weights Cardio 20 min.



Despite the heaviness of leaded limbs, and the feverishly hot and icky feeling I had whilst training, it was ok, but I was definitely glad that it was over. Not sure what has come over me. I love training. having NO motivation to train means something MORE than fatigue is wrong . . .



pm



Cardio 40 min.



Getting angry with myself afterwards . . .

Day 124: Stretch out those hamstrings

12 hours of sleep - and for the first time, I went to bed semi-early as well. Woke ok; a bit shattered from training yesterday, as to be expected when my body is no longer used to being pushed (and it's going to HAVE to get used to it, because from now on, there's NO give). Readying myself for training . . .



pm



Cardio 20 min.



Abs/Hamstrings (1 min recovery between supersets):

Superset A -

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

2. Weighted Crunch (on bench) 4 x 10

Superset B -

3. BB Romanian Deadlifts (on box - BB/plates touch ground) 4 x 6

4. Stiff-Legged BB Deadlifts (BB touch ground) 4 x 10

Superset C -

5. Lying Leg Curls 4 x 10

6. Weighted Rope Crunch 4 x 10



Post-Weights Cardio 20 min.



Stretch 20 min.



In a fairly good mood today - trying the positive approach. Although my body did not feel like training, I made sure that I worked it hard. A little different than what I was doing before I got adrenal fatigue, and certainly having to adapt, since I'm not using stimulants to 'wake me up' and help re energy to get through everything.



The weather, although spring here in the United States, is already as hot as a New Zealand summer, and, not being a huge fan of the heat and humidity, I am not looking forward to it getting hotter (I don't mind dry heat, but not when it's muggy). Pleasant enough, though, and later, when it's cooler, I'm going to mow the lawns (love the smell of freshly cut grass - a definite summer scent).



So, working on being positive about how my body and mind are feeling about my inability to train like I am accustomed to, and see the light through the clouds . . .

Day 118: Killing Legs

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


pm


Cardio 20 min.



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

Superset A -

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

2. Deadbugs (on bench) 4 x 10

3. Stiff-Legged BB Deadlifts 4 x 10

4. BB Good Mornings 4 x 10

Superset B -

5. Weighted Rope Crunches 4 x 10

6. Plank 4 x 1 min



Post-Weights Cardio 20 min.



Stretch 20 min.



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



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



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



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



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

Day 117: Brutalizing Shoulders

Back to 3.5-4 hours sleep - and surprising perky for it! Training at the time that I wanted (yay!) . . .


am



HIIT Run:

a. 4 min jogging

b. 8 x 20 sec effort/10 sec easy

c. 4 min jogging

d. 8 x 20 sec effort/10 sec easy

e. 4 min jogging



HIIT was interesting. Although my body felt fresh starting out, it soon started to feel slow and heavy, a dead weight that was a drag from 8 minutes on. Efforts - although they were as hard as I could make them - did not really seem like efforts. I want my explosiveness back!



Shoulders (1 min recovery between sets):

1. BB Military Press 4 x 12, 8, 8, 8

2. DB Lateral Raises 4 x 12

3. Standing Behind-the-Neck BB Military Press 4 x 8, 8, 6, 6

4. Incline DB Rear Raises 4 x 12



A brutal session following along the lines of what I did last week - and also a variation on what I would usually do. Unlike my usual preferred attire for training, I was wearing an oversize sweatshirt, and had to bring the sleeves up when I got too hot, seeing the vascularity all knots and blue lines peeking out from beneath my sleeves. Behind-the-Neck Military Presses are definitely something else, and the last two sets I was struggling, the barbell moving slowly, an effort to get them out. Pain on top of my left acromion process and in my right biceps tendon from the second set into the session today, but pushing on, gritting my teeth and making faces at the mirror . . .



Post-Weights Cardio 20 min.



Stretch 20 min.



Energy has been ok today. Not as good as it used to be, and definitely noticeably less than when I'm using stimulant products, but passable, enough to get me through what I needed to do. Combined with training and self-perception and appetite has mood a little all over the place, but it should settle. Stressed, as always - still need to learn how to relax withOUT suddenly going on high alert and having a panic because there's something I might have missed.



I need to STOP eating anything and everything in sight - have been having crazy mad carbohydrate cravings and binges since I started back training last week. Diet is definitely my bane when it comes to this lifestyle. Got to get it under control, especially as I'm not as active as I was, when I WAS able to eat anything and everything and get away with it . . .



As for the rest of life, it keeps on going . . . And I with it . . .