2012 | Day 175: I'll be Your Angel

MOTIVATIONAL OF THE DAY

How Much DIFFERENCE We Make

Just because we are alive does not give us the right to live selfishly - well, we have that CHOICE, but it’s not our PURPOSE here. We are alive for a mission - our purpose is to help OTHERS become better, whether we do that through sharing our life’s story and message and experiences, or just aiding another with something they are new to, struggling with, need, and more.

We are here to help each other THROUGH life, so that we ALL become better than we were, moulded into the people we are MEANT to be, an ultimate version of ourselves.

When you speak or act, don’t do it to see what you can get out of a situation, but to see what you can GIVE to a situation. You may never know the full truth of anything, or how your interaction with those involved will change the course of events - if it does. Every word, every action, conscious and unconscious, has an impact, whether we know it or not. We may never see the results of that impact - it could be small or it could be great, but it is MADE; and once we have done something it cannot be UNdone.

Once you realize that life is not for living only for you, your whole perspective can CHANGE. Especially as you realize that living with a purpose makes a difference not only in others’ lives, but in YOURS as well.

To quote Rick Warren, “Living on purpose is the only way to really live. Everything else is just existing.”

Quote for Reflection:
 
TRAINING

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 16 min jogging

Stretch 20 min

OTHER NOTES

Sleep: Went to bed just before 1930 last night (yes, I was THAT shattered!), sleeping deeply on and off right through (with a period between 2300-0045, when I was awake and up) until 0700 this morning. Definitely needed the sleep, but still felt exhausted on waking.

Energy: Not a lot today.

Quality of Training: Just a single [HIIT] session today. Feeling hamstrings - from Monday's training or riding my bike everywhere again. Body just exhausted during HIIT, feeling my lower legs being stressed - notice this on Monday on the treadmills, actually, so going to minimize treadmill usage henceforth. Just did less sprints today and continued on with some jogging.

Day 162: "Impossible" is POTENTIAL

MOTIVATIONAL QUOTE OF THE DAY

"Impossible is just a big word thrown around by small men who find it easier to live the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing." - Muhammed Ali


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 104 rpm

Stretch 27 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Woke every two hours - the second time it was because the cat had the balls to walk over me, right up to my face, and meow several times in my ear!

Energy: Calmed down somewhat from the last few days.

Stress: Slowly rising.

Quality of Training: Rollers were fine - just an easy session.

Body Composition and Look: 8.5% bodyfat at 108.8 pounds. So, only a 0.3% bodyfat loss this week, but slowly coming down. Going to have to switch things up a bit next week - perhaps do 20 minutes of cardio pre-weights on Tuesday and Thursday, instead of only 10, etc. - to ensure progress is BETTER. Midsection and hips are looking the best they have in a long time, though, and I honestly look about the SAME leanness as I was at 8% bodyfat when I arrived in the US. On target for being in competition condition ~4 weeks out and at a satisfactory leanness for me personally ~3 weeks out.

Competition Notes: Five weeks to go . . .

Day 89: Passion makes a difference!

MOTIVATIONAL QUOTE OF THE DAY

"Passion is a feeling that tells you: This is the right thing to do. Nothing can stand in my way. It doesn't matter what anyone else says. This feeling is so good that it cannot be ignored." - Unknown


TRAINING

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

Stretch 43 min.


COMMENTS

Sleep - Time and Quality: Back to my regular ~5 hours. The pain meant difficulty falling asleep though.

Mood/Aggression: Even when everything seems like it's falling to pieces one can still feel positive and uplifted.

Energy: It came out of nowhere during my HIIT, even though the deep pain from yesterday was still present.

Endurance: Great.

Quality of Training: HIIT was great. Covered the furthest ever in my four minutes pre-sprinting, which was interesting. Sprints were also done well and back up to speed, despite feeling like each one lasted forever. I was pleased with the session and may do another bout of cardio later on.

Recovery: The rollers definitely help my lower body recovery - along with the hot/cold showers.

Body Composition and Look: I noticed last night in the gym that my rear delts have come a long way re development and definition. And this morning my back was looking leaner and more defined than it has when I am leaner, even though I am the palest I have ever been in my life - the extra width and mass is evident.

Other Notes: Keeping my spirit refreshed!

Day 351: Recovery

Quote of the Day

"When you stop making excuses, destiny embraces you with conquest." - Push Harder

Training

Cardio 20 min.

Stretch 24 min.

Comments

Stress: High.

Endurance: Fine.

Quality of Training: Wasn't planning on it, but it was an easy session, more recovery than anything.

Recovery: My entire body aches, especially my feet and legs (which probably has more to do with running around in 4-inch heels for seven hours non-stop at my night job yesterday).

Body Composition and Look: The last day for a while that I am going to show the scale weight fluctuation - today I was 116.8 pounds.

Other Notes: Still using ~24 pumps of the 7-keto DHEA topical. I definitely prefer the spray over a cream/lotion, especially since it dries so fast, and there's no after-scent, and it doesn't come off on my clothes when I get heated or sweat. The only downside is that I'm having to use a LOT of pumps to cover the area between my waist and my hips adequately.

Day 349: Short Session Today

Quote of the Day

"Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to obstacles cannot crush me. Every obstacle yields to stern resolve." - Walt Ostarly

Training

Cardio 20 min.

Stretch 22 min.

Comments

Stress: Working on it.

Quality of Training: Just an easy session today, before I have to go to a fast-paced, non-stop night job.

Body Composition and Look: Again, to show how much my bodyweight fluctuates, today I am 118 pounds.

Day 346: Behind the Curtain

Training

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

Gym - Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 8, 7, 6, 5
2. Lateral Raises 4 x 15, 12, 10, 8
Superset B -
3. Seated BB Military Press 4 x 6, 5, 4, 3
4. Hammer Raises 4 x 12, 10, 8, 6
Triset -
5. Clean and Press 4 x 10
6. Single-Arm Lateral Raises 4 x 10 per arm
7. Seated Rear Raises 4 x 10

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Need to change my sleeping schedule.

Stress: Unbelievable!

Endurance: Great.

Strength: Added 5 pounds to my main lifts from last week.

Quality of Training: HIIT was good - but really need to start running on the indoor track again . . . Resistance training hurt, but dug my heels in and gritted my teeth and kept going . . .

Body Composition and Look: Still sitting at 10% bodyfat.

Day 341: Move Towards Success

Quote of the Day

"Success comes from taking the initiative and following up...persisting...eloquently expressing the depth of your love." - Anthony Robbins

Training

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

Stretch 29 min.

Comments

Sleep - Time and Quality: Again, took me until ~0600 before I could sleep.

Joints: Even in the cold and everything, knees were great!

Endurance: Fine.

Quality of Training: HIIT Cardio was ok. Ran outside in the snow, a little cautiously in the areas where there was a lot of black ice. Run was shorter re distance than usual, today. Going to have to start running on the inside track at the gym from now on.

Body Composition and Look: Weight has plummeted over the last few days down to 111.6 pounds. The fat around my waist re tyre has softened up a lot over the last week or so, which will definitely make it easier to lose - and LOSE it I WILL!

Question of the Day

"What simple action could you take today to produce a new momentum towards success in your life?" - Anthony Robbins

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!

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 173

Training

HIIT Cardio:
a. 4 min easy
b. 16 x 20 sec effort/10 sec easy
c. 8 x 50 sec effort/10 sec easy

Stretch 20 min.

Comments

Mental Focus and Clarity: Concentration and focus have been top notch today.

Energy: It's been one non-stop day since I woke up and I'm still going strong.

Mood/Aggression: Mood has had a few ARGH moments, but is overall fine, and I am smiling.

Stress: Somewhat decreased from yesterday.

Endurance: Speed endurance is picking up.

Quality of Training: HIIT was good - just need to make sure I get up early enough to go running before it gets too warm for me.

Recovery: No complaints from yesterday.

Pump: Some in arms during HIIT.

Vascularity: Getting better and better.

Muscle Hardness/Density: Arms and legs.

Body Composition and Look: Surprisingly, my breasts have become quite full and returned to a higher-end D-cup, even though my body composition has been decreasing - makes sense though, since I am still over 11-12% bodyfat (and my breast size doesn't change much or become a C-cup until I get below that), and I've been having a LOT of carbohydrates lately.

The Next 4 Weeks: Train to FREE TEST

GOAL

My goal for this phase (will take 5-8 weeks to achieve) is to get back to my normal level of fitness, predominantly:
* Body Composition of 8% bodyfat
* Resting Pulse of 30-32 beats per minute

I'm starting at:
* Body Composition of 14.3% bodyfat
* Resting Pulse of 43 beats per minute

TRAINING

Training is going to be slightly different, considering the last 13 weeks, and how much I have been struggling over the last two weeks to start training properly again, as well as new working situations.

Sunday: HIIT Cardio + Stretch 20-30 minutes

Monday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Tuesday: HIIT Cardio + Stretch 20-30 minutes

Wednesday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Thursday: HIIT Cardio + Stretch 20-30 minutes

Friday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Saturday: V-Burn Challenge Circuit + Stretch 20-30 minutes

So, different to what I am used to - which is good; it will give my body a shock. Actually, re days, etc., it's more like I trained when I first started focusing on bodybuilding. So, it's pretty much a 'Back to Basics' time for me - with everything, including supplements.

SUPPLEMENTS

The only NEW supplement (i.e. supplement that I have not used before) that I am using is FREE TEST (although I was a beta tester for FREE TEST, the final version is nothing like the beta version I tested).

(in alphabetical order):

BC+EAA: 3-4 x 10.5g daily.

Bio-Mend: 2 caps post-breakfast.

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

Drive: 2 caps first thing and 2 caps 6-8 hours post-Dose 1.

FREE TEST: 4 caps first thing.

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

LipoBURN: Application pre-bed.

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

MyoFusion: 1-2 scoops daily.

NeoVar Recomped: 2 caps 40-60 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (gym days); 2 caps pre-cardio, 2 caps immediately post-cardio, and 4 caps pre-bed (non-gym days).

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

Day 141 - Day 1 of T-911, Day 3 of Anadraulic State GT

Training

am

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 12 min jogging

Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Weighted Dips 4 x 6
Alternate Set B -
3. EZ-Bar Bicep Curls 4 x 8
4. Push-Ups (feet on floor, hands on DB under chest) 4 x 8
Alternate Set C -
5. DB Zottoman Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 10
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 12
8. Overhead Rope Tricep Extensions 4 x 12

Post-Weights Cardio 20 min.

Stretch 24 min.

Comments

Mood: Haven't been to sleep in over a day now - despite being tired and exhausted as anything after work last night, feeling like I was going to flake at any minute. Ups and downs re mood, which is fairly normal.

Energy: T-911 adds just that little bit more - also because of the stimulants in it. However, really feeling body heavy and energy dropping during resistance training.

Stimulant Effects: A little increase in heart rate during resistance training, but not outside of the norm.

Focus: Even though all I want to do is sleep, I have to get through until at least 12am on full alert . . .

Endurance: Not the best. Not pleased.

Strength: Strength has taken a beating in this area - need to start building it back up, and fast.

Pump and Vascularity: Pump was definitely good. Vascularity was also good, with right side more vascular than left (go figure).

Quality of Training: HIIT Run was poor (I can't wait until my body doesn't feel like a dead weight!) Resistance training was ok, but could have been better. Didn't even want to be doing post-weights cardio, but know that I HAVE to . . .

Recovery: Abs are in pain (at least I know I WORKED them yesterday!), and hamstrings are a little tight still.

Stress: Higher than high.

Libido, Sexual Stamina and Performance: Not a chance right now. Soon, though . . .

Body Composition and Look: A work in progress . . .

Sides - Actually, felt a little nauseous today during training. T-911 has a thermogenic effect, because I was sweating a lot more than usual, and feeling like I was running a fever. Also got quite heady between alternate sets, from the second half of my resistance session onwards.

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 123: For ME, TRAINING is the KEY!

Slept like a baby . . . For all of three hours . . . Woke feeling lethargic and sluggish - nothing new there; I've been feeling like this for going on eight weeks now. However, today was different. Unlike the past few weeks, I actually had motivation to kick my arse into gear - not that my body wanted to be kicked, or even moved . . .



am



HIIT:

a. 4 min jogging

b. 8 x 25 sec efforts/5 sec easy

c. 4 min jogging



Stretch 38 min.



Shoulders (1 min recovery between sets):

1. Seated BB Shoulder Press 4 x 10

2. Lateral Raises 4 x 10

3. Standing Behind-the-neck Military Press 4 x 10



Post-Weights Cardio 20 min.



Body felt alien, an uncomfortable stranger to me during training. Slow. Dead. Heavy. I am getting mighty sick of this, and knowing that I did this to myself to start with makes it even more of a beating in my head. Anyways, HIIT was slow - I seriously could barely move, my body felt that bad. Had to stretch for longer than usual, to ease out the kinks - knees are starting to play up again. Resistance session was a quick no-nonsense, in-and-out session, covering all the bases, and causing more pain - mostly anterior delts and biceps' tendons. NOT a happy camper today, but repeatedly telling myself that I'll be back to my usual fitness and spark in no time at all (I hope).



As I said earlier this year, when it comes down to it so much hinges on my TRAINING. How my body looks - forget my diet; I can eat whatever and as long as my training is as it should be, even at 'maintenance' I get the results I want, and resistance training and HIIT are ESSENTIAL. How I feel - days off are a beating on my psyche. Energy - training invigorates me and wakes me up; days off make me feel dead and heavy, sluggish. How well I breathe - hard and intense training increases my red blood cells and makes breathing easier, making me closer to being 'normal'. Mood - watch out if I am deprived of my training. Stress - I'm always highly stressed, but if I'm training well then I can try and ignore the stress better. Libido - the better my training the more likely I'll be inclined . . . I have learnt over the last few weeks that I definitely NEED to train hard and intense and at least a couple of hours 5-6 days a week, and that anything more than one day off all training a week affects me terribly and throws my body so out of sync . . . So, training is not just something I do just because I like to. It's something I do because I have to and NEED to do to LIVE!



Which is why I need to be able to train as I was as soon as I can! If I can't train properly, then I am merely existing, and life is for LIVING, not just existing . . .

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 . . .

Back in the Saddle: One Week Down

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



pm



HIT (no recovery between rounds):


2 rounds of -


1. Skip 1 min


2. Box - Straight Punches 1 min


3. Skip 1 min


4. Box - Uppercuts 1 min


5. Skip 1 min


6. Box - Hooks 1 min


7. Skip 1 min


8. Box - Pitter-patter 1 min


9. Skip 1 min


10. Plank 1 min



Stretch 20 min.



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



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

Day 114: The Big Groups

Woke late - as I have been (but only because I'm not going to sleep before 4am). Didn't feel as bad as yesterday, which is interesting, considering that I didn't do anything on Thursday and yesterday training was an intense full-body session . . . Anyways, well rested, took a little more time to prepare today before training . . .


pm



HIIT Cardio:


a. 4 min skipping


b. 24 x 20 sec effort/10 sec easy


c. 1 x 1 min effort



Stretch 20 min.



Back/Chest (1 min recovery between supersets):


Superset A -


1. Close-Grip Pull-Ups 4 x 10, 6, 6, 6


2. Flat BB Bench Press 4 x 6


Superset B -


3. Bent Over BB Row 4 x 6, 5, 4, 3


4. Push-Ups (feet on bench, hands on medicine balls) 4 x 8


Superset C -


5. Close-Grip V-Bar Seated Row 4 x 8


6. Incline BB Bench Press 4 x 10, 8, 6, 6



Just as I was about to go outside for a HIIT Run, it started raining - right up until last year, I couldn't have cared what the weather was like and just gone out in it regardless, but now, if it's wet, I do my cardio indoors; so I improvised, skipping instead. Made it an effort . . .



Then it was time for the gym. Back and Chest are two body-parts that I do not really need to work on, so I just train to maintain what I have, with heavy weights and lower reps. I DO have to be careful though re back, since pull-ups and bent over rows add mass there, much like even thinking about squats adds mass to my legs. Anyways, training was intense. I was breathless, my heart beating hard between supersets. My left wrist - in fact, both wrists - ached, which is NOT a good sign, especially since they have been in quite a bit of pain of late (so very not cool). Pump was achieved, and vascularity started looking more decent as the session went on, my body heating up like I had a fever or something. Relieved when the session was over, and it was time for a shower and breakfast . . . I am shattered . . .

Back in the Saddle: Day 111

I can sleep now - finally! Although 10 hours is a far cry from my usual 4-5 hours, at least I AM sleeping. And even though my sleeping patterns are all over the place, I am learning to adapt, until they get back to what I WANT them to be.



Training is getting started and done first thing, so that's another start. It's still taking quite a lot out of me, even the bare minimum that I HAVE done the last three days, and I am finding it hard to keep my motivation up as I get into it, especially as my body just feels like a complete dead weight, as if I am pushing around a bus. I am thankful that I do not have to force myself to do more right now - at least, not THIS week, anyways. But, it MUST be done . . .



pm



HIIT Run:

a. 4 min jogging

b. 8 x 20 sec effort/10 sec easy

c. 4 min jogging

d. 4 x 40 sec effort/20 sec easy

e. 4 min jogging

f. 1 x 1 min effort/1 min easy



Stretch 20 min.



Arms (1 min recovery between supersets):

Superset A -

1. Weighted Close-Grip Pull-Ups 4 x 15, 12, 9, 6

2. Weighted Dips 4 x 8

Superset B -

3. EZ-Bar Biceps Curls 4 x 10

4. Flat Close-Grip BB Bench Press 4 x 8

Superset C -

5. Incline DB Bicep Curls 4 x 10

6. Narrow-Stance Push-Ups (feet on floor, hands on DB under chest) 4 x 8

Superset D -

7. DB Zottoman Curls 4 x 10

8. V-Bar Tricep Push-Downs 4 x 8



Feeling everything I am NOT used to feeling during HIIT . . . Finding it better doing my stretching after cardio, before resistance training . . . Resistance training was something else today. Adding weight to my Pull-Ups and Dips made them harder, and I was using slow movement during the eccentric phase of the exercise/s. Vascularity was high, and only got better as the session progressed, strong lines on the top of my skin - a feat, since I am the palest I have ever been right now, and my vascularity is far more noticeable when I am darker and more golden. Pumps were excellent, as always during an Arms' session. I was seeing stars from my second set of Superset D - an indicator of the effort I was putting in. Left the gym pleased with my session, and ready to carry on the day . . .