Lipo-Morph Week 2

Lipo-Morph

Monday - 2 caps post-meal @ 1319
Tuesday - 2 caps post-meal @ 1426
Wednesday - 2 caps post-meal @ 1440
Thursday - 2 caps post-meal @ 1352 and 2 caps post-meal @ 2033
Friday - 2 caps post-meal @ 1339
Saturday - 2 caps post-meal @ 1134 and 2 caps post-meal @ 1552
Sunday - 2 caps post-meal in the morning (to be).

The cooling in mouth after dosing each time is not as prominent as it was in week 1.

Body Statistics 

 Today: 9.8% bodyfat at 113.8 pounds.

To give an idea re change in girths, last Saturday to today was -1 cm in chest and hips, with no change in waist. FEEL much better though – although more to do with the fact that I have run EVERY single morning this week (and that makes ALL the difference).

Training 

Monday – 20-min Run + Shoulders/Hamstrings
Tuesday – HIIT Run + Arms/Abs
Wednesday - 20-min Run
Thursday – HIIT Run + Full-Body
Friday - HIIT Run + Shoulders/Arms/Abs
Saturday - 20-min Run
Sunday – OFF

Sunday will be my first day off ALL training in 10 days (and will be spent driving 10-12 hours).

Nutrition

Meals Monday through Wednesday were good.
Thursday saw a “cheat” meal [after impromptu rollerskating for 90 minutes in the evening], making for THREE meals (and more Lipo-Morph post-third).
Friday was good.
Today is two meals, with my second a “cheat”.
Sunday will be one meal, albeit "good".

Day 324: Goal ACHIEVED: Less than 8% bodyfat!

MOTIVATIONAL QUOTE OF THE DAY

"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new level." - Diana Nyad

TRAINING

Was getting better and then got worse again re being sick this week, but that and the weakness didn't stop me from soldiering through my training like a warrior this week! I was on a mission!

Training completed this week:

Monday

Session 1

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

Session 2

Recline Bike 10 min @ 111-115 rpm

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 8, 6, 6, 6
2. BB Military Press 4 x 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 4 x 10 per side
4. DB Lateral Raises 2 x 15
5. Plate Hammer Raises 2 x 10
6. Rear Delt Flyes 2 x 15
7. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm

Little sleep - on and off (like last week), so did my HIIT Run when I got a break early afternoon at work. Resistance training was done after work at night. My body was feeling it, and I felt "weak", like I did last week - made a few adaptations to the session to allow for it, but also making it MORE intense. And then it was home and pizza for dinner, LOL

Tuesday

Session 1

Recline Bike 20 min @ 108-111 rpm

Session 2

Treadmill 5 min @ 8 miles/hour

Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 12, 10, 8, 6
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 6
Alternate Set D -
7. Alternate DB Hammer Bicep Curls 4 x 12 per side
8. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm

Another early afternoon first training. Then after work, the bulk of my training. I was so tired during training, but kept on going, because it HAD to be done! Very pleased when I was done - definitely feel like training was WORK this week!

Wednesday

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

NO sleep Tuesday night - spent Tuesday after training packing for Miami and doing all the last-minute preparations for everything. Went for my HIIT Run well early in the morning, showered, and then it was off to the airport well before even the sun or bakers had thoughts of starting another day.

Thursday

Session 1

Run 20 min

*Photoshoot with Dan Ray*

Session 2

Recline Bike 10 min @ 108-111 rpm

Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10, 8, 6, 6
2. Rope Crunches 4 x 10
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 10
SupertSet C -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 8
8. Seated DB Rear Raises 4 x 8
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 8
10. Supinated Lat Pull-Down 4 x 8
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 8

Post-Weights Cardio:
Recline Bike 20 min @ 98-100 rpm

Another early morning run in the dark, just to do something before my mid-morning photoshoot. An hour after shooting, it was time to head to the gym

Friday

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

Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. Rope Tricep Push-Down 3 x 10
6. Alternate DB Hammer Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20

Post-Weights Cardio:
Recline Bike 20 min @ 99-102 rpm

Up nice and early again - feels so great to be getting back up consistently at 0400-0500 (and after ~4 hours of sleep)! Running in the dark - it was actually raining, which was ok (although the strong wind was not so fun). Then to the gym for the last hammer session of the week, before heading back for a shower, breakfast, and then preparing for having my make-up done (yes, pretty much the only time I wear it is for photoshoots) for my photoshoot later that day (ended up rescheduling the photoshoot though, which worked out well).

Saturday

*Photoshoot with Brent Allen*

*Photoshoot with Tony Mitchell*

*Photoshoot with Danny Fittro*

No training today, but the photoshoots re posing/flexing and constant on-the-go made for one hell of a "cardio" day!

Sunday

OFF

I WAS going to train today, but decided that my body DOES need a break - and a single day off a week will do me better than trying to train hard for ~2 weeks without giving it some reprieve.

Training was awesome this week! Yes, even though I felt like my strength was waning during resistance sessions - it's been doing that for the last couple of weeks; someone commented that it might be because of being sick and pushing my body a little harder, or it could be from stress, or I could need a few days off, or a mix of all (it's ok - after my photoshoots with Walt Ostarly in ~8 days, I'll have that week off resistance training and give my body a chance to recover). I notice the difference more running makes - definitely feel it in my legs (and they are as sore as hell right now - I am barely walking without moving like an old woman, LOL), but it's a good feeling (like I have done something). Not to forget the 20 minutes on the recline bike 3-4 times after my resistance training sessions - that's as important as the running for my body, and works best WITH the HIIT sessions.

REALLY seeing the definition and vascularity when training and LOVING it (being leaner helps as well)! Trained at the DavidBartonGym on Thursday and Friday (running done pre-gym) - talk about swanky, but loved the atmosphere and everything about it!

Training next week will follow a similar pattern as this week - but no travel next week to take into account.

OTHER NOTES

Body Composition

Body Composition has gone below 8% bodyfat! I am now 7.9% bodyfat!!! I can see the change in the mirror, and believe me, even going from 8.1% bodyfat (which I was Friday and Saturday) to 7.9% bodyfat (today) is a drastically noticeable difference in the mirror in how I look, especially re midsection - under 8% bodyfat, little flexing has to be done to see my abs, and muscle definition and vascularity is strong ALL the time. LOVE IT! Overall body mass has also dropped to 105.2 pounds. And yes, these results (as I mentioned to Chris) withOUT dieting - no eliminating carbohydrates or restricting calories; instead, the intense training has been the "magic" ingredient for me (since my diet has been - and generally is - what everyone else would call a "cheat" and be horrified at!). My body is now the most balanced re muscle and proportion it has ever been. Also the best re aesthetic conditioning. And the leanest. Girths are slowing decreasing where I want them to, and I am only looking forward to my photoshoots with Walt Ostarly in ~8 days, because I am going to be the best yet! So, under 8% bodyfat - goal achieved! It's a huge thing for me and I'm stoked! AND...Now that I know what works the best for me, I am going to do my damnedest to STAY at LESS than ~8.3% bodyfat from then on (I know I CAN - I definitely feel the best physically at this level)!

Joints

Wrists were aching a little this week. And shoulders - when you ignore niggles, you notice them when they flare up. Plus, for the last two weeks my interior right elbow has been hurting like hell whenever pressure is applied to it (not sure what happened there; maybe I hit it on something - most likely).

Miami

I had a blast in Miami It's the first time I have seen the ocean since I have been over here (which has been ~2.5 years) and I LOVED it! There's nothing like being only a minute or so from the beach again, scuffing your feet through the sand, and being bowled over by the waves. Just loved it! South Beach reminded me a little of Wellington - one of the few big cities in New Zealand that I actually don't mind being and living in. There was such an array of personalities and nationalities and ethnicities of people down there; a constant hussle and bussle and lights - a beautiful break from being in the middle of nowhere (but also can get exhausting if at it too long). I pretty much did not stop from the time I arrived there, and Saturday was bang-bang-bang from the word go, right up to arriving for my flight boarding as the last 10 people were waiting to board! Miami was an experience for sure - next time I go though, I'm going to make sure that I get out and REALLY EXPERIENCE it: Visit the Arts and attractions, spend more time on the beach - relaxing, sampling the variety of cuisine on offer. All in all, despite being sleep deprived and my body feeling like it wants to pass out at any minute, I am genuinely relaxed and happy

2012 OAMG Calendar

I am VERY excited to see the 2012 OAMG Calendar! The action shots I took for it in Miami were nothing short of awesome and so much very fun to do - one of the highlights of my trip (along with FINALLY shooting with THE Brent Allen!)

Huge Smiles and God Bless! I Hope you All have a Fantastic Thanksgiving!

Day 303: The Best I Could Give

MOTIVATIONAL QUOTE OF THE DAY

"Sometimes you've gotta realize you've done all you can do, you've given all you can give, you've put forth the effort with everything you have…it might be good enough for some, not good enough for others…but as long as you go out knowing that you laid it all on the line…you can't hang your head. Just wait for another day…We make many sacrifices in life…some pay off, some don't…but in the end it's all about our experiences and what we learned along the way. That's what shapes us, that's what inevitably propels us forward and forces us to adapt and grow…It's ok to be scared in the beginning, but as most know…time heals all and the strong will survive…and flourish." - Unknown

TRAINING

It has not been the best of weeks, with EVERYthing and not just training, because I have been as sick as all hell. THREE days off this week - so very NOT pleased, but I HAVE managed to get ALL my resistance training sessions in, albeit juggling my days...

Training completed this week:

Monday

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

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 12, 8, 8, 8, 6
2. BB Military Press 6 x 10, 10, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 8

Post-Weights Cardio:
Recline Bike 20 min @ 100-104 rpm

Sunday was spent in a terrible state (I could barely talk, let alone eat, my throat was so sore and swollen) and I was still awake from when I wanted to be getting up, not able to sleep, up and down constantly all night and morning, so decided to leave my training until I got a break from work in the afternoon (breaks are not scheduled in and not guaranteed, so if I didn't get one in the afternoon, I was going to train after work). I nearly collapsed at work in the morning, and started to feel better in the afternoon, doing my training then.

Tuesday

Recline Bike 10 min @ 110-112 rpm

Arms/Abs (30 seconds recovery between alternate sets and trisets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. DB Zottoman Curls 4 x 10
4. V-Bar Tricep Push-Downs 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. Standing DB French Press 4 x 6
Alternate Set D -
7. EZ Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 10
TriSet -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
10. Rope Crunches 2 x 10
11. Knee Ins (on bench) 2 x 10
12. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40

Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm

Again, was still awake when I should have been getting up, so left my training to do later. At lunchtime, I started, got on the treadmill, and after two minutes was nearly violently sick (after having been sick THREE times ALREADY that morning - no fun, especially since I do not often throw up), so I stopped. I was not keen to try training again, but I did after I finished work in the evening and managed ok.

Wednesday

OFF

Completely EXHAUSTED from the word "go". Again, sleep pretty much did not happen, and I did not get a break at work, and by the time I had finished, all I wanted to do was go home to bed (I had been using the counter to hold myself up when I was not doing training sessions).

Thursday

Recline Bike 10 min @ 110-114 rpm

Chest/Back (30 seconds recovery between alternate sets):
Alternate Set A -
1. Incline BB Bench Press 4 x 15, 12, 12, 10
2. Supinated BB Bent Over Rows 4 x 10, 8, 8, 8
Alternate Set B -
3. Push-Ups (feet on floor, hands on fists) 4 x 15, 15, 15, 12
4. Seated V-Bar Row 4 x 8

Post-Weights Cardio:
Recline Bike 20 min @ 106-112 rpm

Training was done after work was completed at the end of the day. The shortest training day of the week, so it was ok. I was shattered by the end of it, though.

Friday

OFF

Worked several hours later than I was "supposed" to, shattered at the end of it. I was actually going to let today's training "go", but decided NOT to and did it on Sunday afternoon.

Saturday

OFF

Sunday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises 4 x 10
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Zottoman Curls 4 x 10
4. Dips 4 x 10
Alternate Set B -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Hammer Curls 4 x 6
Alternate Set C -
7. DB Clean and Press 4 x 10
8. Seated Rear Delt Flyes 4 x 10
Superset B -
9. Side-to-side Medicine Ball Push-Ups 4 x 10
10. Seated V-Bar Row 4 x 6
SupertSet C -
11. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
12. Swissball Leg Curls 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Realized a few things this week - one something I have had in the back of my mind for a while and have actually ALREADY adapted my training for, but needs MORE attention paid to it. The issue pertains to my back - width and thickness is easily added to it, and I have already changed to doing less volume for it, my Chest/Back session the shortest of all my training sessions. However, like Legs, Back is something I am going to have to do only ONCE a week, because my mid to lower back is getting too thick, and I want to slim my waist out and make it smaller (the time it WAS the smallest it has ever been was at the start of August, when I WAS only doing it once a week, but much lighter). So, although I know NOT ideal to be changing my training this close to multiple photoshoots (especially since they are all very important to aspects of my fitness career), training is ALWAYS about experimenting and finding what works BEST for my body, and since my body is responding in different ways than before, training will change with it, to adapt for the progress and results that I WANT.

So, we'll see how this works, back at first thing in the morning training (like last week - that was PERFECT last week!):

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

OTHER NOTES

Body Composition dropped to 8.6% bodyfat this week (even though my nutrition hasn't really changed any), at 112.6 pounds (I actually lost ~10 pounds from Sunday to Wednesday because I was so sick, but "evened" back out later on in the week), making it 0.4% bodyfat loss. Despite that, my girths re bust, waist, and hips are the SAME as last week; the girths that HAVE changed are arms and thighs, my arms getting BIGGER (BOTH of them, so they are still symetrical re size) and my thighs a centimetre SMALLER (yay - now to lose another 1-2 inches off my thighs!). The fat loss has noticeably come from my deltoids and arms, and when I am training, my anterior deltoids are a mess of defined ribbons (big smile). The decrease in thigh girths has likely come from the fact that I have started using the LOWEST resistance on the Recline Bike for my spinning post-weights - if I spin at the same pace at a HIGHER resistance, all I will do is GAIN mass in my legs and that is NOT desirable.

I ran out of my bottle of Erase on Tuesday (and Alpha-T2 on Friday), and on Saturday, my left wrist started hurting again, rather badly, a deep, dull ache that sends a sharp pain through my wrist on certain movements. Right wrist also started niggling, so I have been careful with that as well. So very odd that Erase does for me the complete OPPOSITE of what it does for EVERYone else! But, I have more on the way, making sure to order SEVERAL bottles this time, because I do NOT want to run out!

My body has been under extreme stress this week all round. Within the space of 36 hours (Tuesday morning to Wednesday evening), three strands of my hair had turned completely white (I have always had one silver strand of hair, ever since I was younger, which gets pulled out when it appears, but I have never had MORE than that before) - giving me a "Whoa!" moment, but also making me realize that going a little "easier" on myself re training was not "just an excuse".

So, I still feel terrible, albeit not AS terrible as I was this time last week. But, determined to get back on track this week - no "excuses" for not training or "allowing" myself to "recover"; anything my body needed, it has got this week. Now to get RESULTS!

Two weeks left to get under 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) I CAN do this...I CAN!

God Bless You and Keep You, Make His Angels to Shine Down Upon You, and Give You His Peace.

Day 282: Making Everything Work

MOTIVATIONAL QUOTE OF THE DAY

"Many people know how to light their fire to get started, but the hard part is figuring out what keeps it burning, day in and day out to hit the true level of success. Figure it out, and grab a hold of it like a life vest at a ship wreck!" - Ben Booker

For the complete Motivational, review Keep the Fire BURNING | WPM Women.
 

TRAINING

This was my fourth week back in training and this week ALL RESISTANCE sessions were done as I wanted. Cardio was only about half of what it should be, but getting used to doing it outside in the heat of the day - so should be fine for next week with it all at usual duration.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press - getting back up re strength and reps with this
2. Plate Hammer Raises - NO pain doing these this time
3. Single-Arm DB Lateral Raises - able to do these again without a lot of pain and huge difference in the strength of both sides
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 - able to FINALLY be able to do these with NO PAIN-pain in my wrist!
2. Dips - heavier weight moved for more reps per set of this than last week AND able to perform COMPLETE reps with NO pain!
Alternate Set B -
3. EZ Bar Bicep Curls - instead of doing 21s, added more weight on and did regular bicep curls, which I was able to do with minimal ache
4. V-Bar Tricep Push-Downs - lifting heavier than before with these, which was a pleasant surprise
Alternate Set C -
5. Alternate DB Hammer Curls - heavier than I have been able to until now
6. DB Zottoman Curls - having to concentrate on NOT using wrist to do this, but managing
Alternate Set D -

7. Rope Crunches - 100 reps in total
8. Hanging Straight-Leg Raises (toes to touch bar) - FIRST week I have been able to do these, so it's a lot of progress made!

Chest/Back (1 min recovery between supersets - 4 supersets):
SuperSet A -
1. Incline BB Bench Press - more reps at the same weight as last week, but with a slower tempo, so huge improvement
2. Supinated BB Bent Over Rows - back to pre-injury strength here
SuperSet B -
3. Flat BB Bench Press - first time I have been able to do this exercise without extreme pain or close to dropping the bar on my face; started out at the weight I was using pre-injury, but struggled a lot, so strength down here, but was able to do it, so I am stoked about that!
4. Reverse Rows (feet on bench) - heavier weight and more reps than last week

Full-Body (30 sec recovery between supersets):
Superset A -
1. EZ Bar Bicep Curls 4 x 21s
2. Incline Dips 4 x 10
Superset B -
3. Alternate DB Hammer Bicep Curls 4 x 15 per side
4. DB Lateral Raises 4 x 10
Superset C -
5. Behind-the-neck BB Military Press 4 x 8
6. Seated DB Shoulder Press 4 x 8
Superset D -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Superset E -
9. Single-Leg Deadlift (holding DB in hand) 4 x 8 per leg
10. Hanging Straight-Leg Raises 4 x 10
Superset F -
11. Alternate Backward Lunges 4 x 10
12. Rope Crunches 4 x 25

This week was a compete SUCCESS, IMO. I got in EVERY resistance session, including my Full-Body session! Also improving on EVERY session from last week - increasing weight or reps or decreasing recovery time, doing supersets instead of alternate sets, or doing a mix of many re progress for every session, which I am well pleased with. Also did a couple of exercises that I have NOT been able to do until now - Hanging Straight-Leg Raises and Flat BB Bench Press - and finding that I WAS able to do them, which, even though it was an effort, was a huge mental happy!

It's been 15 weeks since I did a Full-Body resistance session! Believe me when I say I FEEL it the day after! It's a good feeling though, even though my body feels like lead and as heavy as if I was carrying around an elephant on my back. Even doing those couple of exercises in it for my legs makes a noticeable difference in how my body feels - I'm going to have to be careful re lower body exercises, since I do NOT want my lower body to get bigger, and even using only bodyweight to do them adds mass to them (so very NOT cool).

As I mentioned earlier, cardio has been the biggest effort. My HIIT sessions have only been 8-10 minutes, which is fine, because I get in the sprints/efforts that I want - just less time AFTER them. I did one HIIT session on the treadmill instead of going outside and never again - killed my lower legs and feet, and for the third time ever, I was sick from training (also incidentally, only ever happened when/after from running with sprints during that session). Interesting.

So, this is the FIRST time in 15 weeks (since the end of June) that I have completed FOUR resistance training sessions - between then and now, it's been 2-3 sessions only (I don't count "Abs" as a session if that's all I did), if that. I DEFINITELY notice the difference and my body, although exhausted now, will thank me for it. It's a great feeling knowing I am finally pretty much back on track and that from next week, EVERYthing is going to be as it SHOULD be and as I WANT it to be!  Thank you, Lord!

After last week, and seeing how this week went as far as work and sleeping, etc., I have had to adjust training times and days, but it still gives me a complete day of rest (important, as Sunday is the ONLY day I have OFF work), and fits in with what I have to do and want to do and will still work best with my body, and get me to where I want and have to be.

New Training Schedule (20-30 minutes stretching on training days done as well):

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

OTHER NOTES

Body Composition continued to increase this week - now at 9% bodyfat and 115.6 pounds, with girths increasing slightly as well. NOT happy with the INcrease in body composition, but DEFINITELY happy with the increase in SOME girths (NOT all, since I want my lower body to become more slender and NOT add muscle mass there!) - particularly since my shoulders and arms are starting to get back the size that I had pre-injury. Although my body composition and mass shows that I have gained more bodyfat than lean mass this week, my body LOOKS like I have gained ALL muscle mass, because my upper back, shoulders, and arms have been and are now as defined as ever (if not the BEST they have ever been, even though I'm not that lean!), and the difference in SIZE re GAINS from last week is VERY noticeable!

I have had virtually next-to-NO pain in my left wrist this week, especially during the latter half, with only a few aches and twinges during resistance training and when doing my training sessions with beginners and members to the fitness facility (on top of all the walking of my job, I do 5-8 hours a day of "inducting" people into training, especially with weights, demonstrating the exercise and setting them up on personal programmes specific to their goals and needs, based on what they can and cannot do). It's also been better since being back on Erase - I just ended up getting some from NutraPlanet while waiting for more to arrive, since it has been almost forever since I finished my last bottle and we all know I HATE being withOUT it, and I have NOT been liking the way I feel withOUT it; plus, my body is SO much better and relatively pain-free re joints when I AM USING it!

I also got more Alpha-T2 and Shred Matrix and started them with the Erase. PLUS, I found THREE more tubs of the ORIGINAL Assault (i.e. with Suma Root in) in my favourite flavour, Blue Arctic Raspberry - you can imagine my smile, so I got them and now have enough to last me at least the next 12 weeks! I considered getting the three tubs of Raspberry Lemonade that I found as well, simply because they are the last of that stock and I don't how long they will last on the shelves of Vitamin Shoppe and/or GNC (where I found the Blue Arctic Raspberry), but, going to have to take my chances there, and if I have to, I'll likely just end up getting them in a week or so if they're still there.

AND, it's raining today - for the FIRST time in months in Texas (so I've been told). It's been a great week, finishing on a reasonably high note, all ready to get started into next week, having everything re sleep (new sleeping times, but giving me enough sleep, but not too much), training (notes made above under "Training"), nutrition (I had to adjust my meals and times, etc. to fit in with work and convenience outside of work), supplements (notes made above), and work fitting in together to work as best as possible re goals and needs!

Hallelujah! Praise God! 

Day 268: Progress and Decisions

MOTIVATIONAL QUOTE OF THE DAY

"Letting go doesn't mean giving up...it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown

For the complete Motivational, review Letting Go | WPM Women.

TRAINING

This was my second week back in training withOUT any support for my left wrist. Believe me when I say that I notice the difference that training makes to my body and overall feeling and sense of well-being, even if I am not yet at Maintenance, so I will be happy when I am finally back to being able to train as I want to.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - wrist was ok with this this week, which is definite improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - two weeks ago I could barely do a Dip without almost collapsing because of the pain, but this week I was able to do them with minimal pain, which is the best indicator of my progress so far
Alternate Set B -
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press - was able to actually lift this with weight this week, which is improvement
2. Push-Ups (feet on ground, hands on DB) - only a dull ache in wrist during these this week
3. BB Bent Over Rows - although lighter than I would normally do them, at least I CAN do them again
4. Reverse Rows - better than last week

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

Each session was noticeably improved from last week, able to do more and start lifting with more weight, which I was pleased with. Pain was minimal, compared to the agony I was in two weeks ago. However, there was no Full-Body session this week, instead staying with the Abs only for one more week. So very close to being able to train without any pain, for which I am grateful and relieved.

Cardio this week was interesting. Although not back up to par, it is getting closer, and I had a lot more energy for it, not feeling as exhausted after it as I was last week (and all the weeks before). This confirms the belief I had that the pain from my wrist severely hampered not only my resistance training, but my cardio as well.

OTHER NOTES

Body Composition has decreased a little, down to 8.5% bodyfat, despite the fact that my nutrition was all over the place and training was still not close to Maintenance. It’s progress, which for now, I will accept given the circumstances. Continuing to lose lean mass - likely muscle mass, given my training situation - which is NOT acceptable, although my delts are leaning out and I have gained a centimetre re girth in shoulders over the last week.

Last week I was not completely sure it was the Battle Fuel, but this week I am certain - Battle Fuel definitely INcreases my appetite. I’ve been like I was when using AnaBeta - hungry ALL the time and eating anything and everything and often. Next week is my last week on Battle Fuel - a week off after that and then I will either use my second bottle or start back on Erase (I seriously can't wait to be back on Erase - I miss it so much!)

My wrist is a lot better - still not 100%, but getting there. One thing I HAVE noticed is that the day AFTER my day OFF, it starts hurting again and I am almost back to where I was re pain at the start. However, if I train, the pain dissipates. Interesting. Anyways, this week, on a pain scale of one to ten, one being almost nothing and ten being absolute agony, I have been about 2-3, whereas last week I was ~5, and the week before that closer to 20 than 10.

It's very likely that I will NOT compete this year, despite wanting to do at least ONE competition in 2011. I want time to gain back and add to the muscle mass in my deltoids and arms, to ensure that when I next step on stage, I bring the BEST package possible, from improvements in physique to stage presence. I will make this decision at the end of next week.

Also very likely that I will be going to Athens next week for work, where I will once again be working one-on-one with individuals re training sessions, which is cool and will be a change from how things have been of late.

I will also be heading to Florida mid-November - coinciding with the NPC Nationals in Miami - for a week. There I will be working with several - including two of my top three "to-work-with" - photographers, which I am pretty stoked about. It’s also a chance to see friends and finally meet several individuals who I’ve had contact with over the last year or so. Not to mention, that amidst all the "work" play, I will get to have some much needed time out to relax and have some fun.

So, things are looking up on all fronts! God Bless!

Day 260: Positive Fitness Role Model

MOTIVATIONAL QUOTE OF THE DAY

"Ye are the light of the world. A city that is set on a hill cannot be hid. Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house. Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven." - Matthew 5:14-16

For the complete Motivational, review Your Life Is Significant | WPM Women.

TRAINING

This was my first week back in training withOUT any support for my left wrist - yes, all casting, bandages, and wrapping is gone, so I had to make sure my wrist was "set" and firm in that setting for every session, determined to get through, no matter what.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. EZ-Bar Military Press - wanted to do BB Military Press, but had to use the EZ Bar because using a straight BB is too painful on my wrists re angle
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 sec recovery between alternate sets - 6 alternate sets; 1 min recovery between sets - 4 sets):
Alternate Set -
1. EZ Bar 21s Bicep Curls
2. Incline Dips - two weeks ago I could not even manage one of these, let alone do the Dips that I was doing properly, so decided to give Dips a rest this week and try them incline, and I was able to do them, the pain a lot less than it has been for Dips, so maybe hand placement on the "bar" makes a small difference, since regular Dips are still so very painful for me
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press
2. Push-Ups (feet on ground, hands on DB) - feeling the pain in left wrist, but ignoring it to push through each set
3. Supinated Seated Lat Pull-Down - dull ache in wrist at the end of every set
4. Reverse Rows - actually did to failure re full exercise and form on each set re wrist pain, which might not have been the smartest idea

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

So, no Full-Body session as "planned", which is ok, I guess, continuing to "ease into" training, and this week is still very much a progression from last week. Next week there will be NO "allowances" though.

I've also been training at night, not the usual "first thing, 1-2 hours after waking", but between 2000-2200 (because of the way I've been sleeping - or not sleeping, as it were), which has been interesting.

OTHER NOTES

Body Composition is still at 8.8% bodyfat, so no change there. Nutrition has not been the best this week, though, and my hunger has returned to the usual bottomless pit that I was - training most likely the primary culprit. Although I am not too happy with it, maintaining is ok for a week, given the situation. I want my body composition to DEcrease though from now on - it WILL!

So yes, I started Battle Fuel on Monday. Also ran out of my IGF-2 on Monday. So far, not too much of a difference except re sleep and appetite over this week - attributing appetite returning to "normal" to training, but the Battle Fuel could very well be contributing to this as well. Missing my Erase!

My sleep has been a little messed up this week, but at least it's not the pain causing me to stay awake for days and then sleep for hours on end. Now that I don't have to contend as much with the pain being a constant, I am working on getting back into some semblance of a normal routine.

A final decision re competition has yet to be made, but I will be able to make this by the end of the month, and I will make it based on my progress and whether or not I can make the changes I need to make physically re mass and distribution. I want to compete and get it over and done with - and it's the perfect time, since I'm shooting with Walt (and Gina) Ostarly a few days before the planned competition date - but at the same time, as I said to John earlier, I want to bring MORE to the stage than just better stage presence, which is why I worked so hard to add muscle to my delts and arms, most of which has been lost over the last few months.

Finishing on a HIGH note, though: Yesterday I found out that I have been selected as one of 12 models to appear in OAMG's 2012 Calendar (first one ever!), which is an honour and a blessing. I worked with Tony back in May and had a blast; he has such passion and drive, an Artist who loves to create images that evoke emotion and scream difference from every aspect of composition. The calendar is a Limited Edition and the proceeds will be going to the Children's Memorial Hospital, in support of their work and effort with child obesity. It's an amazing opportunity to "give back" and be a positive fitness role model for the youth (and everyone else who has an impact on the youth), since they are, in essence, the future of this world, and we should be doing everything we can to make sure that that future is the BEST one possible in EVERY way!

God Bless - let's each and every one of us make what Difference we can this week!

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 22: BECOME YOUR PASSION!

QUOTE OF THE DAY

"If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you." - Monica Brant


MUSIC VIDEO OF THE DAY

All That Remains - Hold On




TRAINING

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

Stretch 23 min.


COMMENTS

Sleep - Time and Quality: Getting closer to what I want my sleeping schedule to be re bed and getting up.

Mood/Aggression: We have to take charge of our own destiny, yes, but I have to trust that God has a future for me in line with the one I want for myself!

Energy: I'm not as 'bouncy' as I have been re energy today - the heavy resistance training is catching up on me and the extra weight is actually having an effect.

Mental Focus and Clarity: Can't afford to clack off today, though.

Stress: Funny how some music can get you worked up and motivate your aggression for things like training, but then the exact same music can also help chill you the fcuk out - that's what hard rock/metal, etc. does for me at any rate, and right now I am listening to it to HELP calm me down and try to relax!

Libido: Rearing its demanding head.

Endurance: Ok.

Strength: Believe me when I say that those extra 10-15 pounds made a HUGE difference to my performance!

Quality of Training: I only did four rounds of the V-Burn Challenge Circuit today. Not only was my left ankle bothering me from yesterday, but both my wrists were suffering during Push-Ups. The Handstand Push-Ups are a b*tch, and I couldn't go all the way down on all of them. Next week, though, there can be NO excuses for not doing SEVEN rounds!

Recovery: Everything is catching up on me.

Other Notes: I will finish up my bottle of Slin-Sane today -yes I know, one bottle in a week; it's crazy! I've actually been having an extra dose than what I mentioned earlier, but that's fine - it has been a huge help over the last week.


FIT TIP OF THE DAY

If you want fat loss, then RESISTANCE TRAINING is the BEST type of training you can do! Cardio is NOT even necessary for fat loss (even though it has many benefits and can be used to get your caloric deficit, instead of doing it through lower caloric intake). The BEST way to achieve fat loss though, is through a COMBINATION of resistance training, cardio, AND flexibility (since you can't forget this - stretching is active recovery).

Day 358: Happy Christmas United States!

Quote of the Day

"One day at a time - this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering." - Unknown

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 50 sec effort/10 sec easy
c. 4 min easy

Stretch 20 min.

Comments

Sleep - Time and Quality: ~6 hours, which can be classed as slightly over normal for me.

Energy: I was energetic when I first work up for a few hours, but the last half of the day I have been falling back into fatigue, and think I even passed out for an hour on the couch.

Stress: Even on today of all days, still high in some areas.

Quality of Training: Ok.

Body Composition and Look: I am definitely holding water, and the reason has become apparent - it's not entirely due to my lack of water consumption over the last week. Today, of all days, and now, of all times, when it is such a rare event - sometimes being a female is a nuisance. Ah well, hope it's over quickly . . . My lack of RESISTANCE training has also made a difference on how my body looks and feels - just goes to show how IMPORTANT this is to me in my ability to maintain my leanness and physique, not just for health and fitness reasons. Looking forward to being back to a proper training schedule next week . . .

Other Notes: HAPPY CHRISTMAS UNITED STATES! It's my second White Christmas - yes, it snowed last night (and I was out shoveling this morning). As much as I enjoy the snow, next Christmas I definitely want to be back home in New Zealand - especially since my immediate family is expanding, and I don't want to miss out on the lives of my family and friends any more than I have already by being over here in the US. Until then, those I love and care for are in my mind and heart, and I look forward to being able to see them again. And in the meantime, it's time to make a fresh new start!

Day 247: Just getting the job done today

Training

Cardio 20 min.

Gym - Upper Body (recovery = 1 min plank between sets):
1. Supinated Close-Grip Lat Pull-Down (in squat position, thighs parallel to floor) 1 x 25
2. Push-Ups (feet on floor, hands on DB) 1 x 25
3. Lateral Raises 1 x 25
4. Incline Dips 1 x 25
5. Alternate Bicep Curls 1 x 50

Posing Practice 10 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: I'm going to have to work something out . . . SOON! . . .

Mood/Aggression: Odd . . .

Energy: Not feeling it.

Mental Focus and Clarity: Not really wanting to think about too much today.

Endurance: Good.

Strength: Another session NOT about strength - but NOT losing any.

Pump: Great.

Vascularity: Could really see it coming out during Posing Practice - through chest and anterior delts, a little through biceps, so getting there . . .

Quality of Training: It was all painful, but at least it was DONE.

Day 223: Energizer Bunny!

Training

Cardio 20 min.

Gym - Arms (1 min recovery between alternate sets and supersets):
Alternate Set -
Close-Grip Pull-Ups 4 x 15, 13, 9, 6
2. Weighted Dips 4 x 12
Superset A -
3. Zottoman Curls 4 x 15
4. Flat Close-Grip BB Bench Press 4 x 12
Superset B -
5. EZ-Bar Bicep Curls 4 x 21s
6. Incline Dips 4 x 8

Stretch 20 min.

Comments

Sleep - Time and Quality: Fell asleep when I should have been GETTING up! Sleeping patterns are worse than ever - WHEN I can sleep - and seriously annoying the hell out of me!

Mood/Aggression: Pissed off and highly aggressive.

Energy: I'm the Energizer bunny!

Stimulant Effects: None.

Mental Focus and Clarity: Couldn't be better.

Metabolism: Fine.

Appetite: RAVENOUS!

Stress: Higher than higher.

Libido: Some.

Endurance: Great.

Strength: Good.

Pump: From the first exercise, burning and making my arms feel so much bigger than they are.

Vascularity: Decent.

Quality of Training: Excellent. Couldn't be happier with this session.

Recovery: Not feeling yesterday's sessions, so it's all good.

Body Composition and Look: I HATE being soft!

Other Effects: Just thirsty all the time.

Day 222: "Who the hell has time for pain?"!

Training

HIIT Cardio:
a. 4 min jogging
b. 2 x 20 sec effort/10 sec easy
c. 3 min jogging
d. 2 x 20 sec effort/10 sec easy
e. 3 min jogging

Gym - Shoulders (1 min recovery between supersets):
Superset A -
1. Behind-the-Neck BB Military Press 4 x 6
2. DB Lateral Raises 4 x 12
Superset B -
3. BB Military Press 4 x 8
4. DB Bent Over Rear Raises 4 x 8
Superset C -
5. Hanging Straight-Leg Raises (toes to touch bar) 4 x 8
6. DB Shoulder Press 4 x 8

Post-Weights Cardio - Treadmill:
a. 2 min @ 14.4 km/hr / 1 min rest
b. 3 x 1 min @ 14.4 km/hr /1 min rest
c. 1 x 1 min @ 16 km/hr

Stretch 25 min.

Comments

Mood/Aggression: Interesting . . .

Energy: YES!

Stimulant Effects: I took 2 caps of Alpha-T2 this morning - and will keep doing so from now on (change noted in post #1) - and definitely noticed a difference to using only 1 cap. Almost a tight feeling in my chest, that took a while to pass . . .

Mental Focus and Clarity: There.

Metabolism: Good.

Appetite: Last night was another FORCED meal, and I don't think I've ever eaten so slow, nor never finished what I started (guess there IS a first time for everything)! Today, appetite has gone KAPUT . . .

Stress: HighER.

Libido: Body is ready.

Endurance: Fine.

Strength: Noticed a decrease in strength from the last time I was doing some of these exercises in the gym - but not a big deal; I'm just going to have to let my ego go . . .

Pump: Some.

Vascularity: I want it to be BETTER (and yes, not because it does anything, but because it looks nice, LOL)!

Quality of Training: HIIT was INTENSE. My efforts took so much out of me that I HAD to go easy - if I'd kept going for 8 reps per effort set, every other effort after my first two would have been just fast running and not full-on sprints. As it was, I had to stop for ~30 seconds after the second effort of my second set, because I almost - ALMOST - threw up again, and because I could barely breathe . . . Resistance session was ok. Painful, but ok . . . Had to stop after the tenth minute of post-weights cardio, and made my way to the bathroom with my towel over my mouth and my stomach heaving (so very NOT cool) . . .

Recovery: Definitely feels better to be training hard and intense again! I know I'm going to feel it, though . . . But, as Duke said in G. I. Joe: Resolute, "Who the hell has time for pain?"!

Day 219: Nothing but Slaughter!

Training

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

Gym - Upper Body (30 sec recovery between supersets):
Superset A -
1. EZ Bicep Curls 4 x 15
2. Incline Dips 4 x 15
Superset B -
3. Military Press 4 x 15
4. Lateral Raises 4 x 15
Superset C -
5. Push-Ups (on fists) 4 x 15
6. Supinated Close-Grip Lat Pull Down 4 x 15
Superset D -
7. Ab Rollout 4 x 15
8. Bicycle 4 x 15 per side

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: You'd think I'd be able to fall asleep like that (clicks fingers) with the way I've been feeling and the lack of food over the last few days, and then training and working hard yesterday, but no . . .

Mood/Aggression: Better. I know that I CAN do this. I'm not going to let some stupid nausea beat me! . . . On another note, my bike and textbooks and stuff has arrived, which has me smiling (FINALLY!) . . .

Energy: NOT being able to use stimulants would definitely see me in serious withdrawal . . .

Mental Focus and Clarity: Wide awake and alert.

Appetite: Neither here nor there today, and not going to get much of a chance to eat come work time.

Endurance: Excellent.

Strength: This session was not about strength (as obvious from my reps), but more treating it like a brutal HIT session.

Pump: Yes, sir, most definitely! Arms and anterior delts were BURNING!

Vascularity: Good.

Quality of Training: HIIT was good . . . Resistance session was very productive. Painful, but productive. It felt good to be able to thrash myself again (and resistance training always helps improve my endurance/fitness)! . . .

Other Effects: I still feel nauseous, but it's not the crippling I-want-to-be-sick nausea of the last few days (about bloody time!) . . . Body temperature is slightly elevated . . . And thirst is prevalent . . .

Day 218: NO MERCY!!!

Training

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

Gym - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 4 x 12
2. Hand Walkout (from toes) 4 x 10
Superset B -
3. Push-Ups (feet on ground, hands on DB) 4 x 12
4. Underhand-Grip BB Bent Over Rows 4 x 10
Superset C -
5. Lateral Raises 4 x 12
6. BB Military Press 4 x 10
Superset D -
7. EZ-Bar Bicep Curls 4 x 12
8. Dips 4 x 10
Superset E -
9. Weighted Crunch (knees at 90 degree flexion) 4 x 15
10. Reverse Curl (on floor) 4 x 10

Stretch 20 min.

Comments

Sleep - Time and Quality: A few stolen hours after a long and restless day and night and almost all of the morning . . .

Mood/Aggression: I'm not going into it, but let's say my aggression was high . . .

Energy: Definitely there.

Stimulant Effects: Had a panic attack at work - not being able to breathe and heart beating fast and deep is no fun at all. Not even sure WHY, either, since I wasn't stressed, and wasn't upset . . . Also, I was quite hot and sweating a lot, and everyone else was like "it's cooler today than it's been in a while", so I still have a fever of sorts (or my body temperature is being increased) . . .

Mental Focus and Clarity: There, despite the pounding migraine I've had for the last few days, and dizziness every time I do more than sit or lie down . . .

Metabolism: I forced myself to eat last last night - and it was all carbohydrates, most of which don't agree with my body too well at the best of times, but I woke this morning and was fine!

Appetite: Actually have NO appetite - right now BC+EAA is getting me through.

Stress: High.

Libido: There.

Endurance: Pretty good.

Strength: The first session of a new training programme - so not the best day to tell re strength. However, from the last time I was doing these exercises for these reps I was pretty much using the weight I used today - and recovery was LESS by HALF the usual today as well.

Pump: Yup.

Vascularity: Decent.

Quality of Training: HIIT was good. Nearly rolled my left ankle in the third minute in, but caught it in time . . . Started feeling nauseous during the third set of my resistance session, and the feeling persisted throughout the session. I pushed through it, determined NOT to be sidelined by whatever has been bugging me for the last few days anymore. There was no mercy. I probably did more volume in today's session than I have in quite some time re weights . . .

Recovery: Started feeling my lower back later on from the BB Good Mornings.

Body Composition and Look: Midsection is definitely looking better.

Other Effects: Still feeling nauseous - although not needing to be curled into the smallest ball possible today, and able to exert effort without being sick . . . VERY thirsty. Throat and mouth are constantly dry, and my throat is still sore . . .

Other Notes: I did not take my dose of FREE TEST this morning - to see if that was possibly contributing to the nausea, since when I first used it I experienced some for a little while (although it was never bad enough to make me feel sick or stop me from training) and still felt nauseous, so it's not that . . . Had no BLACK CATS yesterday, but the nausea was still strongly present, so it's not them, either . . . Not sure WHAT is going on. SOMEthing is - just got to figure it out . . . Another note to add that I am just going to continue from here as planned - no trying to make up training, etc., since that's not going to be too conducive to anything. Just as I did in my cycling days - if I miss a session, don't make it up; just move on . . .

The Next 4 Weeks of the Journey

DISCUSSION

It has now been 10 weeks since I started training again - plenty long enough for my body to have gotten used to being pushed again. Granted, I have been training well BELOW Maintenance levels, but that is all about to change!

I am 9 weeks out from my first Figure competition, where I am aiming to win my Pro card . . . Translation: A lot of hard work, effort, and >100% discipline and dedication to diet and training, because I have to be in the BEST condition I have ever been in! Since I ended up continuing to recomp as opposed to cutting during the last 4 weeks, I am still 4-6 weeks away from my goal of 7% bodyfat (or as low as physiologically possible for ME) - I want to be in competition condition 2-3 weeks out from the competition (which allows me ~6 weeks to get there), so that if I need to make any improvements, I have some time to do so - and therefore will concentrate more than ever on getting as lean as I can.

I am still working on bringing my fitness back up to my usual level, and the training that I will be doing over the coming weeks should do that.

Performance Enhancing Supplements has been kind enough to sponsor me a bottle of Alpha-T2 for the next phase of my competition preparation.

GOALS

* Body Composition of 7% bodyfat (8% bodyfat is acceptable, but if I can get leaner, then I want to be leaner)
* Resting Pulse of 30-32 beats per minute (since my fitness is very important to me)

TRAINING

It's time to "Take No Prisoners!" again!

Monday: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Tuesday: 20-40 min Cardio + Stretch 20-30 minutes + Arms

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Full-Body

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

Friday: HIIT Cardio + Stretch 20-30 minutes + Upper Body

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day Off

A second cardio session (either am or pm) will be added in 2-4 days a week as well, depending on my night work schedule.

My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I am not going to do any 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 train legs, I gain muscle mass despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.

I train first thing in the morning, since this is the most effective for me.

And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.

NUTRITION

Until now, I have used no specific diet as such, but followed a calorie/carbohydrate cycling method, listening to my body re higher calorie/carbohydrate days, with macronutrient ratios and amount of calories (anywhere from 1,800 to >4,000) changing on a day-to-day basis.

However, I have actually become very sensitive to my body's responses and reactions to different foods, and food intake and timing over the last several months, highly aware of changes in insulin levels, etc. During this time, it has hit home more than ever what foods I can and cannot tolerate (I have always eaten those I should not re sensitivities, even though I know I would feel and look better, and be healthier without them) - with some new sensitivities, along with the ones that I've had ever since childhood. Therefore, my diet is going to take into account all that, as well as what I have found results with over the last few weeks in particular, and yes, it is going to be very controversial to what I would have done in the past - and has taken a huge shift in my mindsets to be able to do this, I might add.

I will be having 5-6 meals daily, 2-3 hours apart.

I will continue to drink 1-2 galleons of water a day, with the only other liquid that I consume re drinks being herbal or green tea.

SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 1-2 caps first thing and 1 cap 8 hours post-Dose 1.

BC+EAA: 3-4 x 10.5-21 grams daily.

Bio-Mend: 2 caps post-Meal 1.

BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.

Drive: 3 caps first thing and 3 caps 6-8 hours Post-Dose 1/pre-bed. (Until my current bottle runs out).

FREE TEST: 4 caps first thing.

IGF-2: 3 caps first thing and 3 caps pre-bed. (Until my current bottle runs out).

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MyoFusion: 1-2 scoops daily.

NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed.

Shred Matrix: 3 caps 30-45 min pre-Meal 1 and 3 caps 30-45 min pre-Meal 3.

Topicals: DermaTherm applied post-post-training/am shower and LipoBURN applied post-pre-bed shower.

Udos Choice 3-6-9 Oil Blend: 2-4 tablespoons daily.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

COMMENTS

Please note that I may or may not comment on all the factors listed below in each 'update', and since I have used each supplement before, comments will generally be more specific towards Alpha-T2 (effects specific to product bolded).

Sleep - Time and Quality

Mood/Aggression

Energy

Stimulant Effects

Mental Focus and Clarity

Metabolism

Appetite

Stress

Libido

Endurance

Strength

Pump

Vascularity

Quality of Training

Recovery

Body Composition and Look

Other Effects

Day 212: One more day of ASGT left . . .

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

Mood/Aggression: Very dependent upon who I am around and what demands are being placed on me at the moment.

Energy: There - although head feels a little funky . . .

Stimulant Effects: There SHOULD have been SOMEthing today, since I've had a sh*tload of stims (just another indicator of how fcuked up my body is)!

Stress: I would like to NOT be able to think about it! . . . Honestly, I wonder what having NO stress feels like . . .

Endurance: Fine.

Strength: Added 10 pounds to my 5RM for all lifts today, so was pretty pleased with that.

Pump: I used Anadraulic Pump again today (noticed that it has quite a tart, bitter taste, which I actually like), and honestly, it has done nothing for me re pumps - but eh, not every product is for everybody, and Anadraulic State will usually do this well enough for me.

Vascularity: Ok.

Quality of Training: Resistance session was good. It was INTENSE. There was a lot of grunted efforts to get some sets done, but I wanted to REALLY push it today, make myself WORK . . .

Recovery: So much better than a few days ago.

Sides: I actually used TWO scoops of Anadraulic State GT today, and experienced a few minor Beta-Alanine tingles for about a minute. Aside from that, nothing else, really - unless you count a really good training session!

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 200

Training

Gym (30 sec recovery between sets):

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

2. Overhead BB Squats 4 x 5RM

3. Weighted Dips 4 x 5

4. Ab Rollout 4 x 5

Post-Weights HIIT Cardio:

a. 4 min easy

b. 24 x 20 sec effort/10 sec easy

c. 4 min easy

Stretch 20 min.

Comments

Sleep - Time and Quality: I was so shattered yesterday that pretty much all I did was sleep on and off - and then I was awake for most of the night/morning!

Mood/Aggression: No aggression.

Energy: I have energy now . . .

Mental Focus and Clarity: There.

Stress: High.

Libido: Yesterday was INSANE when I WAS awake, and today, well . . .

Endurance: Huge thumbs up!

Strength: Minor improvements from last week today, albeit not where I was 3 weeks ago.

Pump: Arms and legs.

Vascularity: Great.

Quality of Training: Resistance training was fine. A few moments where I found it difficult to breathe and felt like my heart had stopped, but it passed quickly. As did the nausea . . . Did HIIT post-weights. Sweated a LOT . . .

Recovery: Yesterday my ENTIRE body was one big bruise, with some serious DOMS. Today I am fine, with just a bit of ache in my biceps.

Day 189

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

Mood/Aggression: Not in the mood to be messed with today. I'm actually getting more and more aggressive by the day, making my mood volatile even at the best of times.

Energy: I won't be bouncing around today, but moving at a slow and steady pace.

Mental Focus and Clarity: Got a bit lightheaded last night at work, and it has continued today. Focus is not the best and I keep making mistakes, which is totally UNacceptable!

Stress: Do I even need to mention this any more (we all know what it is!)?

Libido: Seems to be rising with my aggression . . .

Endurance: Fine.

Strength: Made an improvement on Flat Close-Grip BB Bench Press from last week.

Pump: Strong in arms (???)

Vascularity: Ok.

Quality of Training: Resistance training was fine. Pissed off at myself for not thinking straight and fcuking up and with other things going on, and took it out on the weights as much as I could . . .

Recovery: I can actually feel my body from yesterday.

Other Effects: Still very thirsty. I feel like I'm drying out . . .

Day 182 - Day 26 (last day) of FREE TEST

Training

HIIT Cardio:
a. 4 min jogging
b. 26 x 20 sec effort/10 sec easy
c. 7 min jogging

Stretch 25 min.

Gym (30 sec recovery between sets):
1. BB Front Squats 5 x 5RM
2. Flat Close-Grip BB Bench Press 6 x 4-5RM
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.

Comments

Sleep - Time and Quality: I was SO ready for bed when I got home from work last night, and managed to sleep for a solid 4.5 hours!

Mental Focus and Clarity: A complete turnaround from yesterday; I am so alert and focused that it's unbelievable - but good, since I have a LOT to get done today.

Energy: My aggression was fueling my energy today.

Mood/Aggression: Mood is not one to be trifled with. My aggression is like a simmering volcano ready to erupt. All the sh*t from the last few days, especially yesterday, has me so pissed off that I want to lash out at anything and everything. I am, however, controlling myself rather well, the exterior deceptively calm.

Endurance: My speed endurance has definitely improved re HIIT/running, making it a bit more enjoyable than feeling like I am just trying to move a dead body.

Strength: Slight improvement from this session last week.

Quality of Training: HIIT was great - and I didn't even mind the uphill sprints today . . . Resistance training was also productive. Aggressive and angry, I piled the weight on, and just gritted out the pain . . . SO aggressive that I did some hard and fast post-weights cardio to try and vent some of it . . .

Recovery: Amazing what a small bit of sleep can do.

Pump: Actually got it quite bad in my biceps after the Close-Grip Supinated Reverse Rack Pulls.

Vascularity: Good.

Muscle Hardness/Density: Arms.

Body Composition and Look: A little heavier than I have been . . . On a random note, for some reason my skin is GLOWING (interesting).

Overall Sense of Feeling: I will get my Final Review done over the weekend . . .

Other Notes: Another completely random note, but the voting for the second round of the FLEX Bikini Model Search Online begins today. Votes can be cast at http://www.flexonline.com/flexmodelsearch/vote/. I am in this round - you can find me first on the 13th row down - and all and any support for this would be awesome :)