MOTIVATIONAL OF THE DAY


HUSTLE

Some might say, "good things come to those who wait" or "if it's meant to be, it will be". That's all very well and good, but I believe that if you want something, TRULY want it, you'll go AFTER it and work for it, doing whatever it takes to make it your reality. Waiting on "fate" is inaction and yes, while there are times for patience and "seeing", life does NOT wait, and often YOU have to go out and MAKE it happen. YOU. YOU have to decide whether the decision of your action or lack thereof will be worth the risk, if you can live with "what if?" or you truly want NO regrets in life, because you DID your part to work to make it happen, no matter how hard it was or despite any doubt or fear you may have had.


© 2016 Rosie Chee

2012 | Day 220: What The Future Holds...

MOTIVATIONAL OF THE DAY

Seeds of Greatness

There is a star inside every one of us just waiting to shine. There is a message of hope and faith just waiting to be told. There is a journey of suffering and triumph just waiting to be shared.

Your life is only a single thread woven in the strands of time, intermingled with those of the rest of the world. What difference could a single thread make you wonder? Let me tell you: A LOT. Take out that single thread and watch parts of the tapestry unravel, come undone, be destroyed, because EVERY single thread has a PLACE, a part to play, SIGNIFICANCE, even if you do not see it.

There is a reason that thread is in that particular spot, touching and passing, curling around, moving under and over, changing the course of other threads. Imagine the impact that such a tiny thread can make in where it is positioned, how it is woven around and through others.

There are seeds of greatness inside all of us. Some of us just don’t know it yet. When you find them, water the, feed them, nurture them. Watch them grow and unfurl, and as you grow with them, opening up your soul to life and everything it has to offer, your confidence in yourself and your own abilities blossoming, seeking to climb mountains that you once might never thought you could climb.

What has passed has passed. There is NO going back now. Once those seeds take root, they will change you; as you in turn will change others. Look FORWARD to the path up those mountains and know that whatever the past holds, the future holds much, much more!

© 2012 Rosie Chee

Quote for Reflection: “You have seeds of greatness in you. Keep growing, keep reaching for new heights. Your best days are still out in front of you.” - Joel Osteen

TRAINING

Monday - HIIT Treadmill (warm-up to weights) + Shoulders/Hamstrings + Post-Weights Cardio

Tuesday - Arms/Abs + Post-Weights Cardio

Wednesday - Day OFF

Thursday - HIIT Run + Full-Body (split into three separate sessions) + Post-Weights Cardio (after first session)

Friday - Arms/Abs + Post-Weights Cardio

Saturday - HIIT Run + Shoulders

Sunday - Day OFF

OTHER NOTES

Sleep: Body is just falling asleep when it pleases - for example, both Thursday and Friday night, just closed my eyes when I was lying down and next thing I know it's the next morning (struggling to get up to my alarms - even set a little later than "normal"). Did not sleep much the first half of the week though - went to bed just before midnight and could not get to sleep for ages - so maybe it is "making" up for it.

Energy: Been very fatigued this week, feeling light-headed a lot, especially during training, brain kind of turning to "mush" between 1500 to 1600 most days, on overload from all the mental stimulation, on top of intense training. A lot of comments on how "tired" I look, although, as I replied, "this is how I usually look" LOL. Working on bringing that energy up - maybe better sleeping patterns and less stress (hopefully from next week) will help some.

Joints: Shoulders more than ever, especially towards the end of the week. Left hip not as much pain this week as last. Both wrists niggling rather annoyingly.

Body Composition: 8.9% bodyfat - a minute loss of 0.1% bodyfat. And that's with only ONE bad MEAL this week - just goes to show how BACKWARDS my body is, when I get the LEAST progress being "good" as everyone else deems it to be!

Training: The routine did not happen this week either - work got a little messed up and everything was very stressful. Training WAS done, albeit TWO days off this week because I was so shattered. Managed to get all my sessions in, even if I DID have to "finish" Friday's session on Saturday morning (because I passed out ~2000 Friday, when I had planned on finishing it as a second session that night). Should be able to have more structure to my training times next week, as I settle into more balanced and new working hours.

Overall Sense of Feeling: Another stressful and busy week. However, a little more "calm" this week in my mind, as some things "settle" down and come "into acceptance". NO excuses or allowances henceforth for NOT being able to train and do EVERYthing on a schedule of MY choosing!

2012 | Day 202: Taking Back the Power

MOTIVATIONAL OF THE DAY

It starts with YOU

Desire.
Belief.
Motivation.
Inspiration.
Effort.
Progress.
Achievement.

Quote for Reflection:

2012 | Day 50: The fight inside is coursing through my veins...breaking me again...pursuing pain...

MOTIVATIONAL QUOTE OF THE DAY

"Make sure to tell the people you love how important they are to you. Today has reminded me that nothing is promised. Ever. Take advantage of what today offers because this opportunity may not come around again. Life is short. Live life." - 12 Stones

For the complete Motivational, review LIVE Life | WPM Women.

TRAINING

I've been rather sick this week, ending up training at night AFTER a long 12-13 hour day at work, which has only ended up "waking" me up, and I have not been going to sleep until about the time I want to get UP. Even then, during training my body has felt completely shattered, so it has ended up being a "deload" week with little cardio but heavy resistance work, and I have pushed myself as hard as I can in every session, wrecking my body, desperately craving the mindlessly numbing pain of lifting to cover another...

Training completed this week:

Monday

Session 1

HIIT Treadmill:
a. 4 min @ 8 miles/hr
b. 8 x 20 sec @ 10 miles/hr/10 sec rest
c. 4 min @ 8 miles/hr

Stretch 30 min

Session 2

Skip 10 min

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 10, 8, 6, 6, 6, 6
2. BB Military Press 6 x 8, 8, 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 6 x 10 per side
4. Swissball Leg Curls 6 x 10

I spent Sunday in bed, when I was not being sick. Didn't sleep at all on Sunday night, my body kept awake from feeling like sh*t. When my alarm went off at 0330, I stayed in bed, but after an hour and still NOT having slept, I got up and decided to go for a run. When I got downstairs and opened the door, it was pouring outside, and instead of going out in it (and making myself feel even worse), I just went to the Fitness Room and did my HIIT on the treadmill (yes, I know - got to STOP using them for my knees!), a short session today. I nearly lost my balance and did a faceplant during one of my efforts, so had to concentrate very hard to keep going, and was relieved when I was done, going back upstairs and lying down for a moment before stretching, my head feeling like it was going to explode...Resistance training waited until after work - which I didn't finish for an hour LATER than I was SUPPOSED to. Had been feeling terrible all day, hot and cold, my skin burning up but cold inside my burns, non-stop sneezing (and I almost NEVER sneeze - but sneezed ~50 times JUST in the hour post-training!). Anyways, by the time work was over, I was considering NOT training, but knew I had to and WANTED to, if only to release some aggression and frustration, not to mention needing to take my mind off everything going on that day...No more Smith Machine for my military presses - went straight back into just using the BB, even though it hurt like hell. However, it wasn't my right shoulder that was in pain for the most part today, but my LEFT, and I was feeling a sharp burn through my LEFT biceps' tendon and delt - ignoring it and hoping I am not going t have to deal with an issue on that side! Shattered at the end of the session and well ready to leave, skipping any post-weights cardio, just to get out of there...

Tuesday

CrossTrainer 10 min

Arms/Abs (1 min recovery between alternate sets and trisets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 10, 6, 6, 5
2. Dips 4 x 10, 8, 8, 6
Alternate Set B -
3. Close-Grip BB Bicep Curl 4 x 5
4. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
Alternate Set C -
5. Alternate DB Hammer Bicep Curls 4 x 12, 11, 10, 10 per side
6. Standing DB French Press 4 x 5
TriSet -
7. Rope Crunches 3 x 15
8. Swissball Crunches (270 to 180 degrees) 3 x 10
9. Ab Rollout 3 x 15
10. Plank 1 x 1 min

Stretch 25 min

Did not get to sleep until just after 0330, but slept right through to 0810. No time to train before getting ready and heading to work, so again, it was left until I had finished for the day...Fast "warm-up" on the CrossTrainer, my right shoulder/arm in a lot of pain, so favouring that, left calf ending up being affected, pushing for faster during the last half despite it, gritting my teeth, sweat dripping down my face...No point in going easy and I started straight off with Supinated Close-Grip Pull-Ups. Wasn't expecting much, but was surprised that I didn't have much more strength than I did last Thursday (although I guess it should have been no surprise given the way I felt). Not making any excuses and wanting to hurt myself, I kept pushing for an extra 1-2 reps past the point when my right shoulder started burning so badly I nearly collapsed on that side on every set of Dips. Face a mask of pain, it was onto Alternate Set B, favouring my right side but not caring, just welcoming the pain, going slow on the last set of Push-Ups to ensure NOT falling on my face. Loving the vascularity and pump during Alternate Set C - watching it to take my mind off the tears stinging my eyes. The triset actually affected my back rather badly today, and I had to get one of the guys I work with to stand on my back when I was done, clicking it back into place...

Wednesday

HIIT Skip:
a. 4 min skipping
b. 12 x 20 sec effort/10 sec rest
c. 2 min skipping

Stretch 25 min

Like last night, not going to sleep until wanting to be getting up, then waking in time to get ready and leave for work. Ok today though, since it was just HIIT. Did HIIT skipping after work. Struggling with it, sharp pains shooting through my left shin from the fourth effort. Made sure to do the minimum of 12 minutes all up though.

Thursday

CrossTrainer 10 min

Back/Chest (1 min recovery between alternate sets):
Alternate Set A -
1. Supinated Pull-Ups 4 x 6, 6, 5, 5
2. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 10, 8, 8
Alternate Set B -
3. Supinated BB Bent Over Rows 4 x 12, 10, 10, 10
4. Incline BB Bench Press 4 x 10, 10, 10, 8

Stretch 5 min

Post-Weights Cardio:
Skip 10 min

Stretch 15 min

More post-work training. Second specific Back/Chest session in MONTHS, aiming to do BETTER than I did last week. Did slightly better with my Supinated Pull-Ups today than last week, but weaker even than Tuesday. Push-Ups were a battle, my wrists aching from my hands' position on the swissballs, but at least my back didn't hurt like last week. Strength was up on both exercises in Alternate Set B, and my arms were pretty close to fatigue on the last set of Incline BB Bench Press...Wasn't going to do any post-weights cardio today, but after some stretching, ended up "competing" with one of the guys from work in "double" skipping, determined not to be beaten...

Friday

Day OFF

Sleeping like the last few nights/days. Instead of forcing my body to train, I just "gave in" and allowed it rest, going instead out to buffet dinner (which yes, made me feel even worse today).

Saturday

CrossTrainer 10 min

Full-Body (30 sec recovery between trisets):
TriSet A -
1. Alternate DB Hammer Bicep Curls 3 x 10 per side
2. Dips 3 x 10
3. Plank 3 x 1 min
TriSet B -
4. DB Lateral Raises 3 x 10
5. Plate Hammer Raises 3 x 10
6. Rear Delt Flyes 3 x 10
TriSet C -
7. Supinated Lat Pull-Down 3 x 10
8. Side-to-side Alternating DB Push-Ups (feet on floor, hands on DB/floor) 3 x 10
9. Ab Rollout 3 x 10
TriSet D -
10. Reverse Curls (on floor) 3 x 10
11. Bicycle (on floor) 3 x 10 per side
12. Swissball Leg Curls 3 x 10

Stretch 46 min

After NO training yesterday and eating almost even MORE than I would on a "normal" day, I woke up this morning even later than I have the last few days, at 117.8 pounds (see what NO training, extreme stress, heavy eating, and not enough water does) - I have not been this heavy in a LONG time - in the most uncomfortable state ever, only compounded on by a fever, swollen face, and deep BLACK circles under my eyes (and I thought they were bad on Monday, LOL)! Since today was a shorter day at work - at least, it was SUPPOSED to be, but I finished at the time I SHOULD during the week - and because of how I felt on waking, there was NO hesitation in training afterwards...Hammered it out on the CrossTrainer, cadence 10-20 rpm MORE than I usually do it at, breathing in shallow gasps. Determined to punish myself for the way I was feeling (and what had been happening all week), I did trisets, as heavy as possible for 10 reps per exercise, limiting my recovery time between trisets, so that when I started on each consecutive triset, I hadn't even had the remotest chance to recover from the last one, pain building on pain, my expression one DEFINITELY warning EVERYone to STAY THE FCUK AWAY! I literally lay on the floor for a few minutes after completing the last set of Swissball Leg Curls, drained beyond reckoning, but feeling BETTER than I have all week!...

Sunday

HIIT Recline Bike:
a. 4 min @ 100-104 rpm
b. 8 x 20 sec effort/10 sec easy
c. 12 min @ 100-104 rpm

Stretch 27 min

I actually went to sleep reasonably early last night, but woke after only three hours at 0447. Body exhausted, I was shocked to see that my body mass had plummeted by 8.6 pounds from yesterday (I TOLD you my TRAINING was what determined my physical conditioning - definitely need INTENSITY and short recovery periods!), but relieved to be back down to some semblance of "normal"...Because I HAVE to do THREE HIIT sessions a week, and since I did NOT do it yesterday (it "goes" with and should precede my Full-Body resistance session), I just went downstairs to the Fitness Room and did this on the Recline Bike. NO MORE HIIT DOING ANYTHING BUT OUTSIDE SPRINTING FROM NOW ON! The [Recline] Bike is fine for spinning - which is what works best for me when I use it anyways, and preferably POST-resistance training - but not so much for HIIT. Quads were screaming during the efforts and I found myself struggling, so I just did the minimum I will ever allow myself re efforts during HIIT and finished off my 20 minutes spinning to "recover"...

Training this week was not even close to Maintenance and although my body was feeling even the lower volume, the intensity was just as high as always, and tomorrow it's back to BEATING time!

OTHER NOTES

Body Composition

8.8% bodyfat - a decrease, but barely, which could almost be expected, given that this week I have been eating like mad (more than even my usual) and virtually ONLY done my resistance training sessions. That said, my abs look sharper than last week, my arms slowly coming up again re balance. However, my right shoulder is now a LOT more noticeably "affected" than my left - because of my scoliosis it is already lower than my left, but now it is down AND "out", which is frustrating. I have also GAINED muscle mass in my LEGS this week, due to the amount of compound [lower] body movements that I have been demonstrating over the last week - not happy with that and going to be working more than ever on NOT demonstrating such exercises henceforth. Because of being sick and stressed (unbelievably at work - not adding to everything ELSE), my body mass has fluctuated hugely over this last week, and only yesterday first thing I was 117.2 pounds, yet woke this morning at 108.6 pounds - my body has definitely been wrecked this week (even though I have DELIBERATELY tried to do it with training) and it's NOT enjoying it.

Supplements

Have NOT used any Aleve this week - possibly why I am noticing more physical pain and a little swelling in my right shoulder and knees, but it's ok; I can deal with that...Been just under two weeks with all my "staples" back again, which is very welcome...My appetite has been even highER than usual - I am a "bottomless vacuum" as it is - which has contributed a little to my OVERexcessive eating, and I am wondering if it is perhaps a combination of AnaBeta and Erase PRO (AnaBeta heightens my appetite, but the last few times I have used it, I've managed to keep it fairly under control, but this week was like a train wreck)...

Lyle MacDonald's Rapid Fat Loss Crash Diet

I've now been using my staples again for about two weeks, one where everything was spot on for me re training and nutrition, the other where training was "deloaded" and nutrition as normal - it’s enough to "clarify" what difference they make to me in both circumstances. That said, simply because I DO want a more rapid leaning, to "kickstart" the process a little, for the next two weeks, I AM going to try something new (and not what I would usually do, since I am NOT a "quick fix" person) - I WAS going to do this the week just been, but it turned out differently, so here goes NOW - incorporating Lyle MacDonald's Rapid Fat Loss Crash Diet re nutrition (NOT training - my training is going to return to Maintenance) into the Lean Gains re 16-hour fast/8-hour eating window and see how it goes. Knowing the way my body responds to "dieting”" I honestly do not place too much faith in this working as far as rapid fat loss, or even very much re progress, but I AM going to give it a shot, since it’s only 11-12 days of dieting. If it works, great; if not, I'll just go back to what I know DOES work for my body.

This last week has been one of the most stressful of this year and I am determined NOT to let next week be anything like it! It's back to my daily 0330 to 2230 schedule, training first thing, motivation renewed, because I canNOT afford ANYthing to go wrong any more. It's about PUSHING THE LIMITS, removing ALL boundaries (because I know, even though we might think we have none, there are always going to be some UNconscious ones in our mind), and making each day BETTER than the last, LIVING life as it is MEANT to be lived!

Day 317: Starting Down the Home Stretch

MOTIVATIONAL QUOTE OF THE DAY

"You've had a long day at work...You don't have time...You will undeniably rise above it...No excuses!!!"

For the complete Motivational, review No Excuses | WPM Women.

TRAINING

Still sick, and training not exactly as I WANTED it to be, but, it WAS done, and done to a HIGH degree re effectiveness.

Training completed this week:

Monday

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

Barely slept at all on Sunday night, so woke up with only enough time to have a brief shower and get ready for work. Had to wait until AFTER work to do my training, and even then, work went well into overtime, which meant that to do a resistance session, I had to cut out all cardio pre and post-weights, as well as shorten my resistance session considerably - which I was NOT happy about (and very disappointed in myself for not getting up in the morning, no matter how I felt), but at least my RESISTANCE training got DONE, even if it was shorter (and I was feeling weak after ~12 hours almost non-stop of taking people through training sessions).

Tuesday

Run 10 min

Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 8
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB hammer Bicep Curls 4 x 12 per side
8. Rope Crunches 4 x 15

Post-Weights Cardio:
Recline Bike 20 min @ 100-103 rpm

Up nice and early as I wanted to be, getting training done and out of the way, starting my day to PERFECTION

Wednesday

Session 1

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

Session 2

Recline Bike 20 min @ 105-107 rpm

Nothing beats an early morning run (well, almost nothing; weights would be better - AFTER the run!), especially when it's nice and cool like it was. Did HIIT on the main road going into town, up and down the dips and rises, my lungs actually able to breathe and gasp in the air, compared to running in the midday heat of a few weeks ago, when I felt like I was going to suffocate. After work, since I felt so good, I decided to do a little more cardio, withOUT the intensity - and to help my legs recover from the sprinting.

Thursday

Session 1

Recline Bike 20 min @ 108-112 rpm

Session 2

Run 5 min @ 8 miles per hours

Full-Body (30 sec recovery between alternate sets/supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 10, 8, 8
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 8
SuperSet B -
5. Alternate DB Hammer Bicep Curls 4 x 12 per side
6. DB Lateral Raises 4 x 10
Alternate Set B -
7. Rear Delt Flyes 4 x 10
8. Plate Hammer Raises 4 x 8
SuperSet C -
9. Push-Ups (feet on floor, hands on fists) 4 x 10
10. Supinated Lat Pull-Down 4 x 8

Post-Weights Cardio:
Recline Bike 10 min @ 100-106 rpm

I decided that if I don't get up as I want at 0400-0500 (to go training at 0500-0600), I am going to do a brief 20 minutes of cardio when I can get a half-hour break at work early afternoon, which is what I did today. It was nice and easy - figured out how to use the Recline Bike withOUT it leaving a huge burn mark on my back and rubbing me raw - and gave me time to "gather" myself and prepare for the rest of my work day. I was pretty exhausted by the end of work, which is why my cardio pre and post-weights was half as long as usual, but to me weights are FAR more IMPORTANT - and make the MOST DIFFERENCE re fitness and physique - than cardio, so it didn't bother me [as much], especially given that I pushed my body to the limit during my Full-Body resistance session. So relieved by the end of training, that I was ready to wolf down enough for an entire ARMY (and pretty much DID, LOL)!

Friday

Session 1

Recline Bike 20 min @ 104-107 rpm

Session 2

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. DB Clean and Press 3 x 10
3. DB Lateral Raises 3 x 10
TriSet B -
4. DB Zottoman Curls 3 x 10
5. V-Bar Tricep Push-Down 3 x 10
6. Alternate DB Hammer Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10, 15, 10
8. V-Sits (on floor) 3 x 10, 10, 15
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 15, 10, 10

Post-Weights Cardio:
Recline Bike 20 min @ 110-114 rpm

Since I didn't manage to get up early this morning, did 20 minutes of cardio when I managed to get a short break at work, completing my planned (and primary) training session for the day once work was over later at night. Surprisingly, my sprints felt effortless, like I had all the energy in the world. But, my resistance session hurt like hell - likely from all the training sessions I had done during the day (~8 hours and then some), inclusive of repetitive demonstration of resistance (and other) exercises. Left deltoid in particular, and right biceps tendons SCREAMING by the end of it, not to mention my abs, and I was glad to be finished, but happy to have done it.

Saturday

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

Did the third of my HIIT sessions today, since I did not get it done on Monday - and I REALLY want to do THREE HIIT sessions a week, since it is the type of cardio my body responds BEST to! Was pretty shattered today though, noticing the difference from yesterday, when I felt like I had all the energy in the world!

Sunday

OFF

A little different than what I had planned. Also changed days re Full-Body and Shoulders/Arms/Abs sessions, which turned out BETTER than what I had, so that was ok. Added in three days of double cardio - separating it from my resistance session and/or HIIT session. The second cardio session - albeit only 20 minutes (I rarely do longer than 20 minutes when doing cardio) - definitely made a difference in my progress ad results this week. So did doing my cardio session FIRST, with my resistance session post-work at night (on the days that I did double cardio), which was interesting. So, not what I had planned, but BETTER!

So, my "reset" training schedule:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF

Now working on setting up my training re days for next week, because I want to follow a similar pattern as this week, since I got such great results with it!

OTHER NOTES

Body Composition DEcreased down to 8.3% bodyfat over the last six days, body mass also decreasing to 108 pounds. So, a 0.6% bodyfat loss, which I am very pleased with - makes me feel far more confident that I will get down to (or BELOW - which is what I AM aiming for!) 8% bodyfat by next Wednesday (I have FOUR days to do it!). Girths have decreased where it matters, although I still want them to go down even FURTHER. That said, if I am honest with myself, my deltoids and arms look even BETTER NOW than they did BEFORE I was forced to take time out because of injury (unable to train much, if at all, for weeks), which just goes to show that if you work HARD at it when you come back, you CAN DEFINITELY SURPASS where you were!

Started back on Alpha-T2 on Wednesday (also finished the last of my RecoverPRO on Saturday, and will be using something else in its place for a few days until I get some more), which was also incidentally the day I did the first of my double cardio sessions - despite that, I notice that it makes a difference using Alpha-T2 again after a while without it.

Wrists have been ok for the most part this week. Still fighting off the last vestiges of whatever it was that I had re sore throat, feeling nauseous, coughing up blood, and barely being able to speak, so I am ok and hoping it will all be gone by the time I leave for Miami.

FOUR DAYS left to get UNDER 8% bodyfat! Despite all that, though my mind (and I KNOW I SHOULD) keeps telling me I need to "start dieting seriously", I have yet to do it, my nutrition as "normal" for me, which, considering my results, says something about my training, and proves a point that for some (albeit NOT most!) nutrition is NOT the key factor in their success (or lack of it) re fat loss (I know that many will not agree with this, and yes, it IS a very INDIVIDUAL thing; nor might they believe me unless they were there to see it for themselves, but it can definitely be attested to, LOL). I wouldn't say it was "luck" or "genetics", because there is no such thing as luck, IMO, and I have hereditary health issues that say I should NOT be able to do what I do, so it just proves that in the end, the mind IS stronger than anything else, and if you have a burning desire to achieve something, against all odds and obstacles and others (and even yourself sometimes, because yes, you ARE your own worst enemy) having doubts about it, you CAN definitely get there! Could I do better if I DID "diet"? Maybe, albeit when I have "tried" to do it before, my progress was actually far LESS than what it is the way my nutrition is now. That said, whilst I may not be in my BEST condition ever next week, I WILL likely be the best that I have been to date, which counts for something, and I will only continue to work on it and get BETTER!

I'm very excited about and looking forward to next week - it's going to be some GREAT times God Bless!

WORLD PHYSIQUE MAGAZINE FALL 2011 ISSUE

Don't forget that the Fall 2011 issue of World Physique Magazine is now available. There are NOOK and Kindle editions at Barnes & Noble, plus you can subscribe to get iMag issues, or get your own print copy.

See my "Motivation" column (one piece below) now running in World Physique Magazine, with more to come in WPM Women

Day 296: No Looking Back!

MOTIVATIONAL QUOTE OF THE DAY

"Stop obsessing about the past! How can you ever move forward if all you can think of are the times that you failed?…Because when someone hits you, you hit them right back! And if they beat you, make sure next time you beat them. Never falter. Never look back. Don't cast your eyes down in shame; once you do that you're embracing defeat…pride based on deeds, not words…win your honour back…There is no time to become distracted." - Demon King/Lord Arawn, Tears to Tiara, Episode 8

For the complete Motivational, review Never Falter | WPM Women.

TRAINING

Only a 20-minute cardio session off Maintenance Training this week, which is AWESOME!

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, 10, 10, 8, 8
2. BB Military Press 6 x 10
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 104-106 rpm

Tuesday

Run 10 min @ 8.5 miles/hour

Arms/Abs (30 seconds recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. EZ Bar Bicep Curls - 4 x 21s
4. Incline Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 30
8. Rope Crunches 4 x 25

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Wednesday

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

Thursday

Recline Bike 10 min @ 102-104 rpm

Chest/Back (30 seconds recovery between supersets):
SuperSet A -
1. Incline BB Bench Press 4 x 6-10
2. Supinated Lat Pull-Down 4 x 6-10
SuperSet B -
3. Flat BB Bench Press 4 x 6
4. Supinated BB Bent Over Rows 4 x 6

Post-Weights Cardio:
Recline Bike 20 min @ 112-116 rpm

Friday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Seated Bent Over DB Rear Raises 4 x 10
6. DB Hammer Raises 4 x 10
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Cable Curved Bar Row 4 x 10
Alternate Set C -
9. Hanging Straight-Leg Raises 4 x 10
10. Rope Crunches 4 x 10
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Saturday

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging

My resistance sessions have continued to get better and better. Despite spraining my right wrist during pre-weights last week (it's been my RIGHT wrist and NOT my left wrist in pain this week, LOL), I have been able to get back to "normal" training, so very happy about that. My strength is returning, even though it is NOT the focus, so that's a bonus. AND my deltoids and arms continue to look better and better re definition and vascularity when I am training - AND when I am NOT!

HIIT is getting better. Still trying to decide what the best form of action is re post-weights cardio, since I could not bring my bike and rollers with me, and I do not want to run after weights (running BEFORE weights works best for me, with spinning afterwards). I have been using the Recline Bike, but it is leaving "burn" rubbing marks on my back (which is odd, because no one else has a problem with it).

It was definitely better training "first thing" - I don't feel like I have truly woken up until I have trained (which can be a small "issue" if I have to wait until I have finished work to do it - after which I am usually exhausted and just want to go home to bed). Wednesday and Saturday mornings I was shattered on waking, and ended up having to do my HIIT Run after work, but it got done, and going to have to make a bigger effort to get it done first thing - I will "solve" this by allowing myself to sleep an hour later in the morning (which is ok, since I only have to do just under an hour of training - inclusive of stretching - those days, as opposed to ~2 hours).

Made a few changes to my training this week, so that I can best optimize it, especially with my working schedule:

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

OTHER NOTES

Body Composition back down to 9% bodyfat, at 114.4 pounds. So, 0.4% bodyfat loss this week, with a drop of one pound in body mass. For the FIRST time ever, my arms are the SAME girths when flexed AND unflexed - usually my right is half to an inch BIGGER than my left, so this injury had SOME benefits re "balancing" my body out. I am making rapid gains re muscle mass in my arms and deltoids as well - the definition AND vascularity is now constant and noticeable ALL the time, even when I am NOT training, when I am COLD, and when I am RELAXED, which I am pretty happy with. It's nice to see my upper body finally coming together re a better balance with my lower body, but also becoming more symetrical - something it has never really been before. Because of what I do, I have also gained a little mass in my lower body re glutes and thighs - this I am NOT happy with, and are going to do my best to get RID of (I know, I know - much harder to lose muscle mass in my lower body than to gain it, but it CAN be done; just got to make sure NO more lower body work, period, even at only bodyweight!)

Left wrist is now fine, It was my RIGHT wrist that gave me issues and I had it strapped up for a few days, but it's on the mend.

I have 2-3 weeks left to get myself into the "ultimate" best condition ever - it's a CHALLENGE, but I LOVE challenges, and what would life be withOUT them?! I CAN do it; I KNOW I can - just got to NOT step off the straight and narrow for the next month (and then some - because my health and fitness needs BETTER taking care of, period!)

Yeah the All Blacks! The Rugby World Cup is back HOME at last!!!

God Bless and have a beautiful Sunday!

Day 243: Back from the Brink (Update!)

MOTIVATIONAL QUOTE OF THE DAY

"There are going to be times when life feels more like a struggle than a smooth road.  The challenges that you face in life are what brings you to higher heights. There is strength in everyone, though not everyone believes in themselves enough to rise above. Whenever a crisis arises in your life, try to take a positive action towards that obstacle. Remain focused on your goals and never give up. You are capable of so much more than you realize, you have the power to do anything your heart desires. Keep your mind open, your heart filled with determination, and always BELIEVE that you can do it!" – Roseanne Venturino

THE LAST 2-3 MONTHS

Time sure does pass by quickly. The last 2-3 months have been interesting to say the least, and Venturino's words couldn't have summed them up better. Definitely frustrating, but also strangely rewarding.

Work

It doesn't feel that long ago that I was preparing for my first Figure competition of the year, and starting a new job that meant I was not able to compete as planned. After only a month of consistent inconsistency and unpredictability of the job, having to reschedule everything for a "yet-to-be-determined" date, because I had no idea of where I would be at any given time, or even if the job would allow me the time to do what had in some instances been planned MONTHS in advance, I did what was best for my mind and body, removing myself from the situation.

Injury

Then, at the start of August, I somehow managed to REfracture my left wrist again - the first time I double-fractured it weakened it, and I push my body as hard as I can, likely sometimes asking too much of it, and this is its way of telling me I need to slow down.

A Rare Training Period

The last 10 weeks have not been the best and quite a rare period re training for me. Because of work demands, I only managed 2-3 training sessions a week for three weeks, with the fourth week a complete week OFF ALL training (the decreased volume and time off might have been a little beneficial for my body, given that I have not given myself a break from any training or had a week off all training since the start of October LAST year). Close on its heels, my wrist injury meant another complete week OFF ALL training (the SECOND in five weeks!) because the slightest movement caused the most excruciating pain, battling through 2-3 training sessions a week for the last couple of weeks.

Definitely a far cry from my Maintenance training of 4-5 resistance sessions a week and six days with a cardio session lasting ~20 minutes, and I canNOT wait until my body is back up to speed re functionality and strength, with minimal or no pain in my left wrist, because it is unbelievably frustrating going from the work situation to the injury situation and having my training - which is what is the predominant factor in my health and fitness conditioning - suffer the way it has.

Sleep

I have not been sleeping well at all for the last few weeks, going for days withOUT being able to go to sleep, then spending days completely exhausted and passing out if I so much as close my eyes for a moment. I believe that the pain in my left wrist has contributed a lot to this, the pain taking a lot out of me, affecting me as unpredictably as June/July's work schedule.

Supplements

As far as supplements, for the last month I have only been - and will likely continue until further notice - using the most basic of staples: Vitamin C, RecoverPRO, MuscleGel Shots, and Assault (along with 7-KE).

I've definitely missed using Erase - notice the difference without it, and don't much like it, to be honest.

Just to note that - although I didn't know it when I started - as soon as I learnt that I would not be able to compete in July, I started using AnaBeta again, and ran through an entire bottle. I believe that this is one of the primary reasons why I was able to maintain my body composition so well with such little training and "normal" nutrition.

Lean Gains

Throughout this entire time, it has been confirmed more than ever - with time on AND off this protocol - that my adaptation of the Lean Gains protocol is THE nutritional method for me in getting the BEST progress for me and maintaining my leanness. Therefore, for the last 2.5 weeks I have been quite strict in sticking to this re timing of meals and feeding windows, and will continue to be. My diet is still not perfect, but, as I've discovered multiple times over, being "perfect" with my diet means LESS progress than when I am NOT perfect - so long as my meals are timed optimally for ME, then results happen.

Getting Back on Track with Training

Next week I am going to attempt returning to close to Maintenance training. I will obviously have to modify several sessions because of my wrist, but I am determined to do and lift what I can re weights (I have cut back to three 20-30 minute resistance sessions - if done efficiently, they do NOT have to be long to be effective), and be as close to "normal" as possible.

Training (modified) is:
Monday - HIIT 20 min + Shoulders/Hamstrings
Tuesday - Run 10 min + Arms/Abs
Wednesday - HIIT 20 min
Thursday - Run 10 min + Back/Chest
Friday - HIIT 20 min + Abs
Saturday - Cardio 20 min
Sunday - Day Off

Changes in Body Mass and Composition

Not being able to lift weights - or lift heavy when I HAVE attempted resistance training - has dramatically affected my body. Currently I am 106 pounds, the LIGHTEST I have been in ~7 years! Although my body composition has remained fairly stable, maintaining at ~8.5% bodyfat, I have lost MUSCLE mass noticeably from my deltoids and arms - both areas that I spent the first half of the year working so hard to add muscle to!

Future Plans

Because I was not able to compete in July, and because I want to compete at LEAST ONCE this year - I want to win my Figure Pro card so badly! - I am looking at competing at the end of October. The competition is only 8.5 weeks away, and since I am not going to gain back the muscle lost in the time I have, I will work on MAINTAINING the muscle mass that I currently have and lean out more, focusing more than ever on my stage presence and posing - both my "weak" areas - hoping that along with the changes I have made to my physique since competing last year are enough.

Photoshoots that were scheduled for June and July had to be rescheduled, now to take place in September and October, those with Walt Ostarly only a few days before the competition. I'm looking forward to all of these, especially since modeling is something that I have started taking seriously this year and want to do more of, increasing my versatility in the fitness industry, building on what I have done as an athlete, trainer, and writer.

Change and Opportunities

Life was starting to race away at a million miles a second for me, and even though not the most ideal way - certainly NOT how I would have chosen to do it - injuring my wrist has meant forced slowing down. Slowing down has given me the opportunity to reassess my direction, allowing for personal and professional growth, reminding me of what is close to my heart.

I have made some adjustments to my goals and been able to focus more on my writing, as well as take the time to do a few things that have been on my "to do" list for a while, including but not limited to:

• Start "branding" myself
• Get on Twitter - daily updates re motivation, blogs, etc.
• Design and start a Q&A blog
• Start writing a daily "Motivation" column - WPM Women
• Create a Facebook page for Rosie's MuscleRevolution
• Design and start a monthly RCS Newsletter - No.1 coming 1 September
• Start making several changes to my website

I am serious about establishing myself in the fitness industry, building the platforms that will give me the greatest exposure and ability to help others, whether it be as simple as motivating them, or as complicated as educating and helping them make lifestyle changes for a better quality of life.

THE FEMALE TERMINATOR CHRONICLES

Updates to my "Fitness Blog" (here) are likely going to become once or twice weekly, concentrating again on my training, nutrition, and supplements.

God Bless! 

Day 211: Inspiration and Motivation

MOTIVATIONAL QUOTE OF THE DAY

(Background Image taken by Angelo Cavalli)

COMMENTS



Yes, there have been a few changes to my website, with a few more to come in the near future. I have been using my week off work to get a lot of things done - started making ideas tangible, continuing with projects close to my heart and dreams, initiating changes and beginnings, setting my sights on what is ahead, the new path to the achievement of my goals.



Training has been going ok - it's good to be back. Takes a little to adjust when you're constantly "on" and "off" re something, so going to have to learn to do this a lot more quickly re work schedule.



In the meantime, trying to keep my spirits high, knowing that everything is coming together, that I am on the right path to making things happen, no matter how long that path may be. GOD IS GOOD! ALL THE TIME! I trust in that!

Day 194: BLINDSIDED

Words by Jason Newman so appropriate for right now: "You've got to decide to never give up, you've got to find some reasons within yourself that will give you the stamina when life catches you on the blindside to get back up again to keep on crawling to coming back again again and again!!!!"

Because blindsided is right. There are some things that I have no control over. One of those is work, and even though it is the perfect job for me, it has been a nonstop rollercoaster for the last three weeks, and at the start of the week I was given news that means I will not be able to make the competition. After all that and I cannot compete; disappointment does not even begin to describe how I feel, especially since this is the SECOND time during those three weeks that I have had to postpone an event that I have been looking forward to ALL year! It's NOT going to hold me back though; just means that I will look ahead to the next competition - which I will likely wait until the last ~2 weeks prior to any selected show to enter, to ensure that work has become more settled and predictable, so that I don't have to change my plans.

As Layne Norton says, "When you get inspiration, harness it and do not let it go...Do not fear setbacks, push forward...NEVER stop."

I do want to thank all of you, especially Josh, Chris, and Eric, for your support throughout my preparation for this specific competition - without you guys, it would have been a much harder struggle to get to this point. It's not over yet though, because I have to do this for me, and being told "no" just makes me want it more than ever, to win my Figure Pro card THIS year!

My competition journey is just taking a detour, knowing that even though "There is no telling how many miles you will have to run while chasing a dream." - Author Unknown, if you want it badly enough, it CAN AND WILL happen!

Day 191: Quick Update

I apologize for those who have been following, but with everything going on, I haven't had much time for anything but work. But had to give a quick update re "Body Composition and Look": 113.4 pounds at 9% bodyfat. 24 June I was 107.2 pounds at 8% bodyfat (and in the best aesthetic condition of my life to date), and even though it is only a 1% increase in body composition, the increase in both weight and girths over the last two weeks makes me feel so fat and uncomfortable, particularly with the bloating and water retention. I have a week to get back down to at least 8% bodyfat over this next week - I HAVE TO; I want to be and MUST be leanER and in better condition than I was when I competed last year!!! Hoping I can train as I need to, since I know that the lack of training [volume] - especially re weights - over the last two weeks has been a huge detriment to my physique (as well as highly noticing the difference re water once cessation of Erase).

Next week is not going to be a lot better than the last two weeks, with a lot more changes re work and long hours of travel, and not a lot of time for training, continuing to turn my life upside down and inside out, so far from ideal this close to competition. As evidenced by my body composition, my conditioning has gone backwards, and now I have a week to try and get back to where I was, but better. Trying to stay positive. I can only do what I can do, and although it's going to take more than a little luck to achieve what I want next week, I'm going to make sure it's as best I can to get where I want!

Also to note that as of tomorrow, the ONLY supplements that I will be using for a couple of weeks are MuscleGel Shots, RecoverPRO, and Vitamin C.

Day 157: Don't just think it - DO it!

MOTIVATIONAL QUOTE OF THE DAY

"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker


TRAINING

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 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10-12
3. Lateral Raises 6 x 15
4. Stiff-Legged B Deadlifts (BB to touch ground) 6 x 12

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm

Stretch 26 min.


COMMENTS

Sleep - Time and Quality: ~4 hours. Went back to bed after waking, to see if I could get another 1-2 hours of sleep in, but just lay there and got back up an hour later, wide awake and energetic.

Mood/Aggression: Positive. Good. Constant smile.

Energy: Like you wouldn't believe. The last few days I have been ALIVE with so much energy it's not funny - good, though!

Mental Focus and Clarity: Stellar!

Stress: A little.

Libido: Rising.

Endurance: Great.

Pump: Really felt it in my anterior deltoids when I started on Lateral Raises.

Quality of Training: HIT Run was good, despite the sharp pain in my right side under breast from ~8 minutes in. Resistance training was intense and I felt it. Rollers post-weights, although "recovery" felt easy.

Recovery: I am fresh - a completely different feeling to my body than last week!

Body Composition and Look: Days after high sodium and carbohydrates have me looking full and defined - nice.

Other Notes: The next 2-3 weeks are going to be exceptionally busy for me. There is going to be some "transitioning" in ~2 weeks when I start a new job requiring travel and leaving little time for anything but work, training, and my current commitments, but I'll manage, and I'm really looking forward to it honestly. 2011 is only going to get BETTER!

24: Run with it . . .

QUOTE OF THE DAY

"You are never too old to set another goal or to dream a new dream." - C. S. Lewis


MUSIC VIDEO OF THE DAY

Three Days Grace - World So Cold




TRAINING

Unexpected happenings meant that my training did not happen at the time planned and prepared for this morning, and by the time it was all over, I figured it more convenient to let my body have today as this week's day off and do today's training tomorrow (means every day will be one 'behind', but as long as it gets DONE, it's ok).


COMMENTS

Sleep - Time and Quality: Slightly longer at ~8 hours. Woke a little out of it, but fine after being up for ~30 minutes.

Mood/Aggression: Interesting . . .

Energy: Lots of nervous energy - I can barely stay still . . . Can barely stop shivering either (even though I'm not cold)

Mental Focus and Clarity: My body may have the day off, but my mind does NOT - nothing but game face, baby!

Stress: SOARING!

Recovery: Minor aches and pains here and there.

Other Notes: It was a 16-hour work day yesterday catching up on everything, working on and implementing new ideas and improvements. That's my days off training for you, LOL, and I only stopped when I started falling asleep at the keyboard On that note, I finally got a list of all my logs and products reviews up (figured it was about time that I had a resource to refer to more quickly): Rosie's Supplement Logs and Reviews (you wouldn't know that until February 2008, I didn't really use anything but the basic staples - not even that - and this is by no means a comprehensive list of every product I have used since I did my first sponsored Applied Nutriceuticals log!) Also added a page of my Favourite and Top Supplements.


FIT TIP OF THE DAY

For those obsessed with scale weight, remove your focus from that and look at your BODY COMPOSITION instead. Scale weight is IRrelevant and fluctuates from day to day, as well as DURING a day. Body composition is a much better indicator of where your figure/physique is at.

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 297: Turning the Corner

Quote of the Day

"Failure will never overtake me if my determination to succeed is strong enough." - Og Mandino

Music Video of the Day

Cold - Wasted Years

Training

Cardio 20 min.

Gym - Arms (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 12, 12, 9
2. Weighted Dips 4 x 6
Superset B -
3. Close-Grip BB Bicep Curls 4 x 8, 8, 8, 6
4. Close-Grip Flat BB Bench Press 4 x 6
Superset C -
5. EZ-Bar Bicep Curls 4 x 12
6. Push-Ups (feet on floor, hands on DB under chest) 4 x 6

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: ~2 hours. Watched movies until I eventually fell asleep. Woke wide awake and alert.

Mood/Aggression: Fine.

Energy: Calm and collected today.

Mental Focus and Clarity: Work, training, work again, more work, some study perhaps, and hopefully be able to sleep.

Stress: High.

Libido: VERY responsive.

Joints: My knees feel mechanical. Elbows are twinging as well.

Endurance: Good.

Strength: Feeling it a little, but this is just the first week "back", so it's ok.

Pump: Strong, getting stronger as the session went on, becoming almost painful in my triceps.

Vascularity: Vivid blue.

Quality of Training: Cardio was pretty easy, actually - Tuesdays it probably always will be, the ONLY day that I'll allow it, LOL . . . Resistance training was good. I'm going to have to start doing Close-Grip Pull-Ups TWICE a week again and build back up re strength there. Looking forward to it! . . .

Recovery: Fine.

Body Composition and Look: I was 115 pounds this morning first thing, so that's a 7.2-pound loss in just a DAY of being back training and adding back in Alpha-T2 and Shred Matrix. I know that it's just water weight, but for all those who don't think you can lose or gain scale weight fast, I do it all the time (and my body HATES me for it!) . . . Thinking that maybe 10.1% bodyfat may be higher than what I am, but I'd rather the higher number - the worst possible scenario just gives me more willpower to get lean again . . . Also, when I was training, I noticed a few fresh, faint stretchmarks on my biceps and delts. Interesting, considering I really only get stretchmarks on my legs . . .

Other Effects: Been thirsty as anything.

Day 279

Training

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: ~4 hours. Woke refreshed and peppy.

Energy: Slowly getting back to where I was.

Mental Focus and Clarity: Study and work for most of the rest of the day.

Endurance: Good.

Quality of Training: Still feels like I'm doing nothing, even if I'm not. My body is going to thank me for this easy week NEXT week!

Day 252: Mixing things up today

Training

Cardio 20 min.

Gym - Full-Body (1 min recovery between sets):
1. Single-Leg Deadlifts (with twist and lateral reach) 1 x 20 per leg
2. Plank x 1 min
3. Clean and Press 1 x 20
4. Bicycle 1 x 20 per side
5. Alternate Bicep Curls 1 x 20 per side
6. Deadbugs 1 x 20
7. Supinated BB Bent Over Rows 1 x 20
8. Push-Ups (with alternate side rotation) 1 x 20
9. Incline Dips 1 x 20
10. Plank x 1 min

Post-Weights Cardio 20 min.

Posing Practice 15 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Again, very broken - so broken that I wonder if I got much sleep at all; just felt like I was awake but not awake.

Energy: I have an extremely painful stomach today, which is affecting my desire to want to be energetic today, but the energy IS there.

Mental Focus and Clarity: More assignments due tonight (I'll have to finish them after work).

Appetite: Most often I actually wish that I WAS one of the individuals who do not have a problem with dieting, etc. - would make things so much easier. Then again, because it IS so hard for me, the fact that I even get where I want is accomplishment in itself.

Stress: High.

Endurance: Fine.

Strength: Good.

Pump: Reasonable.

Vascularity: Definitely better.

Quality of Training: I mixed things up a little today. Like yesterday, I had a cold, clammy sweat (almost like a fever) going, leaving me with the chills afterwards. Session was good, even though I would rather have been tucked up in bed with a wheatie. Kept cardio easy today, since I was very nauseous, and any intensity would have made me throw up again - I'm lucky I didn't (nearly, though) during my resistance training! . . .

Recovery: Actually have DOMS in my biceps, LOL (that's a first).

Day 250: Coming together . . .

Training

Cardio 20 min.

Posing Practice 15 min.

Stretch 20 min.

Comments

Mood/Aggression: Still mixed moods today.

Energy: I was energetic earlier in the day. At work, suddenly had no energy. Now, I'm fine.

Mental Focus and Clarity: Assignments need doing.

Metabolism: Great.

Endurance: Excellent.

Pump: Getting good at getting this quick during posing practice.

Vascularity: Getting better by the day.

Quality of Training: Nice to have an easy day . . .

Body Composition and Look: Posing practice will be better when I get a little leaner.

Other Notes: Looking to the future, whilst doing the best I can in the now.

Day 249: Putting things in Perspective

Training

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

Gym - Shoulders (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-Neck BB Military Press 4 x 12, 10, 8, 6
2. Lateral Raises 4 x 12
Alternate Set B -
3. BB Military Press 4 x 12, 10, 8, 6
4. Lateral Raises 4 x 12
Alternate Set C -
5. Clean and Press 4 x 12
6. Abs Superset 4 x [a. ab rollout x 8, b. ab vacuum (on knees) x 4]

Post-Weights Cardio 20 min.

Posing Practice 15 min.

Stretch 21 min.

Comments

Sleep - Time and Quality: Still on New Zealand time if I sleep.

Mood/Aggression: Mixed moods today.

Energy: A bit blah and not really feeling like doing anything, but having the energy for doing what I have to and anything else I might want to.

Mental Focus and Clarity: Living with a mind that rarely turns off can be exhausting.

Metabolism: Good.

Appetite: High - WTF???

Stress: High.

Libido: High - best make use of it to relieve a bit of stress.

Endurance: Excellent.

Strength: Good.

Pump: Great pump during both resistance session and posing practice.

Vascularity: Stronger through right side of my body than my left - interesting. Seeing more noticeable through chest, delts, and arms.

Quality of Training: HIIT was good. From now on, though, it's cool enough to do it outside - sprinting! . . . Resistance session caused some pain, with interesting clicks and pops going on, but it was nothing serious . . . Took posing practice up another level . . .

Recovery: Feel mentally drained. Physically I'm ok.

Body Composition and Look: Noticed during posing practice that from the front, my right upper traps are definitely bigger than my left (that shoulder is also lower though, because of my scoliosis, so that could be it). My left side shows more definition than my right, appearing leaner, but my right side is slightly more developed, I think.

Other Effects: Still thirsty. Not as hot, though.

Other Notes: Been keeping in touch with my family - they're all safe, thank God, after the devastation in Christchurch from the earthquake (I have a lot of family there, albeit no immediate family) . . . I have a tendency not to know when enough is ENOUGH, OVERfilling my plate - it's no wonder that my body has given up on me at least once a year for the last three years - and I have to STOP. Training, several jobs, and full-time study are starting to take a small toll on me mentally, so I've been taking some time to prioritize everything, It's hard letting go of some things, but there are times when it HAS to be done, and hopefully from now on things will be a bit more manageable . . .

Day 246: Busy day

Training

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

Gym - Full-Body (1 min recovery between exercises):
1. Crunches (hips at 90 degree flexion, legs fully extended, to touch toes) 1 x 20
2. Reverse Curl (on floor) 1 x 20
3. EZ-Bar Bicep Curls 1 x 20
4. Incline Dips 1 x 20
5. Lateral Raises 1 x 20
6. Supinated BB Bent Over Rows 1 x 20
7. Flat BB Bench Press 1 x 20
8. Single-Leg Deadlifts (with twist and lateral reach) 1 x 20 per leg
9. Bicycle 1 x 20 per side
10. Plank x 1 min

Post-Weights Cardio 20 min.

Posing Practice 10 min.

Stretch 20 min.

Comments

Mood/Aggression: Ok, but still disappointed in myself.

Mental Focus and Clarity: Perfect - with how busy it was at work, and with assignments due from all directions, got my game face on.

Endurance: Great.

Strength: This session was NOT about strength.

Pump: Pretty good.

Vascularity: Could see the veins through my anterior delts and chest strongly today.

Quality of Training: HIIT was good - feeling it in my hips, though . . . Resistance training was a blast; so much better than yesterday . . . Getting better re posing; figuring out how to showcase my body best in each pose. Just need to lose that belly . . .

Day 242: One bottle of Alpha-T2 down; two to go

Training

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

Gym - Shoulders (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-Neck BB Military Press 4 x 10
2. Lateral Raises 4 x 15
Alternate Set B -
3. BB Military Press 4 x 10
4. Lateral Raises 4 x 10
Alternate Set C -
5. Ab Rollouts 4 x 10
6. Hanging Straight-Leg Raises (toes to touch bar) 4 x 8

Post-Weights Cardio 20 min.

Posing Practice 5 min.

Stretch 20 min.

Comments

Mood/Aggression: Could swing either way today.

Energy: There - and it HAS to be!

Stimulant Effects: Still none.

Mental Focus and Clarity: After work tonight, it's more study time.

Metabolism: I've been forcing down two meals a day now, and my body is dealing with them ok.

Stress: High.

Endurance: I have.

Strength: Better than this session last week.

Pump: Left deltoid was painful today - more the lateral delt, and it was interesting.

Quality of Training: HIIT was ok . . . Resistance session was painful . . . Didn't want to do Post-Weights Cardio, but I know that it makes a DIFFERENCE with my fat loss, so I did it anyway . . . Posing practice was also painful . . .