2012 | Day 195: Upping the Intensity

MOTIVATIONAL OF THE DAY

Can't Ignore You

Accept who you ARE. Embrace what you are BECOMING. ALWAYS strive to reach the stars. Do your BEST in everything.

When you do what you love, you do it with determined passion and enthusiasm, and it SHOWS. You GLOW, and when your light glows, you draw others to you.

You CAN be good at something you have no passion for, but that will also show in time - if it does not to begin with - so be sure to put your effort where it will bring not just joy to others, but to YOU.

Hone your skills to PERFECTION. Become an EXPERT. When you do what you love with a passion and you EXCEL at it, people can’t HELP but notice. When others notice, the world can start to OPEN up for you, new POSSIBILITIES you might never have imagined before spread before you. And when that happens, you can affect MORE people, make more DIFFERENCE and create more CHANGE, bless MORE, a true gift indeed.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 2 min @ 4.41 min/km
b. 12 x 20 sec effort/10 sec rest @ 3.72 min/km
c. 2 min @ 4.41 min/km

Shoulders/Hamstrings (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 4 x 8
2. Reverse Flyes 4 x 12
3. Skip 4 x 100 revolutions
TriSet B -
4. BB Military Press 4 x 8
5. DB Arnold Press 4 x 12
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Lateral Raises 4 x 8
8. Alternate Single-Arm Plate Lateral Raises 4 x 12 per side
9. Skip 4 x 100 revolutions
TriSet D -
10. Stiff-Legged DB Deadlift (on bench, reach DB down ~6 inches) 4 x 8
11. Stiff-Legged BB Deadlift (BB to touch floor) 4 x 12
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm

Stretch 20 min

OTHER NOTES

Sleep: Passed out yesterday afternoon for several hours and went to bed early hours of morning, to sleep for ~8 hours.

Energy: My body is so fatigued - I have not slept like this since I used G8 (and that was because of the supplement - this is not because of any supplement!) - and everything is feeling it. I have to be careful not to sit or lie down and close my eyes, or I could fall asleep!

Joints: My body is falling apart!

Quality of Training: HIIT on the treadmill again - watching my lower legs and knees, and everything was ok...Changed up my resistance session today, because my shoulders ARE in so MUCH pain, doing trisets instead of supersets re the "same area" of the deltoid being targeted, making it more INTENSE for the time lifted, but also not as "drawn out", if that makes sense. There was no mistaking that I was in pain - there were literally tears in my eyes at one point, and I was so light-headed that between trisets I had to hold onto the squat rack to keep balance. Shoulders SCREAMING afterwards, but I'd rather they scream than give out. Middle back was in a lot of pain during the Stiff-Legged BB Deadlifts, and had to "twist it back into place" after each set. Favouring left hip during skipping as well. Left wrist strapped up from the start because of the pain it was in..Finished off with the recline bike at a sedate pace...No pm cardio - going to get enough of that running around work tonight...

Muscle & Strength: Steve has just published Breaking the Myth: Increasing Testosterone In Females = Muscle Accretion, Strength Gains, And Fat Loss - read it here.

2012 | Day 191: Light up the stars...All that you are...

MOTIVATIONAL OF THE DAY

Believe

Believe in yourself and the dreams in your heart. Believe in yourself and the goals you want to see manifest. Believe in yourself and the things you want to come true. Believe in yourself and stay true to yourself in everything you say and do.

Believe with all your heart that if it truly is important to you, then NOTHING will stop you from attaining it. Nothing will stand in your way or say “no, you cannot do that”, and if it does, you will knock it flying, because you have so much faith that you are flying on the wings of hope, and hope is so very powerful.

Believe in yourself and what you truly want and know that ANYthing can be made possible, become possible, BE possible. Dare to dream OUTside the realm of what is “possible”. Let nothing tell you that is it not, and if they do, do NOT accept it, for truth is what is and not one’s opinion.

Believe in the heavens and the stars that light them and that you can REACH those heavens if you truly strive to touch the stars and be AMONG them. Do NOT limit yourself to what SEEMS possible or conventional and doable by man, but live by the dreams in your heart and ALWAYS BELIEVE.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 3 min @ 4.41 min/km
b. 2 x 20 sec effort @ 3.75 min/km / 10 sec rest
c. 2 x 20 sec effort @ 3.57 min.km / 10 sec rest
d. 2 x 20 sec effort @ 3.41 min.km / 10 sec rest
e. 2 x 20 sec effort @ 3.26 min.km / 10 sec rest
f. 3 min @ 4.41 min/km

Weights (30 sec recovery between quadsets):
QuadSet A -
1. EZ-Bar Biceo Curls 3 x 21s
2. DB French Press 3 x 8
3. Alternate DB Hammer Bicep Curls 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
6. Reverse Curls (on floor) 3 x 10
7. Pikes (on floor) 3 x 15
8. Skip 3 x 100 revolutions

Stretch 10 min

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

Stretch 10 min

OTHER NOTES

Energy: Just feel exhausted and want to sleep - hopefully I will get an hour's catnap before work tonight.

Joints: Left hip is being a huge issue - going to be interesting at work tonight. Left shoulder is also feeling it. And left wrist.

Quality of Training: Back to the treadmill, yes (figured out which shoes will let me "get away" with using it) - increased speed every two efforts, just to make sure I WORKED. Slick and wet afterwards, dripping more as I got into the weights. Pain in right wrist from the start, my shoulders, left especially joining in the squawking of my body's protest at me. Stretched a little before doing post-weights cardio, finishing off when got back home.

Overall Sense of Feeling: Not been the best of weeks, but it's not over yet, and there is ALWAYS something in my day - SOMEONE - to make me SMILE, so thank God for small blessings.

2012 | Day 134: You can't run away from love...

MOTIVATIONAL OF THE DAY

The Greatness of a Man

“Greatness” can mean many things to different people. Not everyone is going to see it the same way as another and there will always be a difference of opinion. There are however, two things that truly contribute to how “great” an individual is: Character and impact.

Everyone is flawed, but just because one is flawed does not mean that they are not of high character. A person’s character is multi-faceted, but deep at the core of their soul is the root of their values. If that root is not founded on INTERGITY, then one cannot truly be great, for everything they do is going to be based on something questionable, and when one’s integrity is called into question, so is trust.

When trust is an issue, the impact is not always going to be positive, and can cause more harm than good.

“Great” people are many things, but their very existence ALWAYS has a POSITIVE impact on other peoples’ lives, whether intentional or not. A “great” person always strives to create an atmosphere of positivity, motivating others to have belief and faith in themselves, inspiring them to bigger and better things, so that their lives are as complete and as full as possible.

“Great” people are not always at the forefront of society, but they WILL be recognized within society for what they do, whether that recognition comes from a single individual or thousands.

“Great” people do not necessarily set out to be great. They just are or become great because of the integrity of their character and the positive impact that they have on others’ lives for the better.


Quote for Reflection:

TRAINING

Day OFF

OTHER NOTES

Sleep: Didn't go to sleep until close to 0300, waking just before 0800.

Energy: I feel like I've been up FOREVER, quietly on the go since I woke up, managing to get a lot done today. Starting to fade a little now though.

Mood: My heart bleeds and my mind hurts for those I know are in that place I was not so long ago, and I wish I could do something to take away that pain, because no one should EVER have to feel like that...But I have been blessed with a small smile for something thought lost not being lost after all...

Joints: Left wrist has been aching since training yesterday, so much so at times that I have almost strapped it up a few times (and still might for a day or so).

Other Notes: My version of Lyle MacDonald's "diet" back in action for the next two weeks, and this time I AM going to be 100% sticking to it, so let's see what "magic" I can make happen, especially being back on track with training and able to "settle" in for them without disruption as well. I want to be the leanest and in the best aesthetic condition EVER IN MY LIFE at the end of those two weeks!!!

2012 | Day 129: I've been to hell and back because of you...yet I don't regret it...

MOTIVATIONAL OF THE DAY

To This Moment...

I cannot regret anything that has passed. Because it has led me here. To now. THIS moment.

It has made me STRONGER than I ever thought possible. Revealed to me truths that I might never have otherwise learned, allowing me to ACCEPT that life is rarely all it seems, that beneath the surface there is a storm just waiting to be unleashed. Made me embrace the dark side within me, instead of running from it using it as a STRENGTH, not a weapon against myself.

I know what I am capable of. I know without a doubt what I want. I know what I AM.

Without all that has passed, I might not have.

Everything happens for a REASON, whether we like it or see it at the time or not. Everything happens to make us BETTER, to mould us into the person we are MEANT to be. Everything is as it SHOULD be, even if we do not desire it to be in any given moment. In THIS moment.

And everything can CHANGE. Just like that. In an instant, a split second, the blink of an eye, the roll of a wave. Everything can change and I must be PREPARED for it. I must be READY.

I know I am. READY. NOW.

Are YOU? Are YOU ready for what happens next? Are you ready to face the rollercoaster of life, brace yourself through the corners, scream as it falls into the depths, laugh with a smile into the wind at the top of each peak? Are you READY?

Quote for Reflection: “Your journey has molded you for the greater good. It was exactly what it needed to be. Don't think you've lost time, it took each and every situation you have encountered to bring you to the now. And NOW is RIGHT ON TIME.” - Asha Tyson

TRAINING

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 8
5. Straight-Bar Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 10
8. DB Hammer Curls 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degree angle) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

Stretch 31 min

OTHER NOTES

Sleep: Bed at 0305, waking twice, getting up and heading straight to the gym.

Quality of Training: It's not often I pretty much roll out of bed and "into training", but I did today. Took me about half an hour to "wake up" and get into it, my skipping suffering, only getting frustrated. BOTH knees hurt on the medial aspect after yesterday - not sure what from, but it affected my skipping and I had to skip as if I was shadow-boxing to prevent them becoming too painful. Strength was down and really feeling it hurt, left wrist giving me issues throughout. Pushed on through though, because that's just what I [have to] do.

2012 | Day 97: Driven by My Demons to Just Do It!

MOTIVATIONAL QUOTE OF THE DAY

"But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

For the complete Motivational, review Isaiah 53:5 | WPM Women.

TRAINING

Skip x 300 revolutions

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 10, 10, 8, 8, 6, 6 per side
2. Push-Ups (feet on floor, hands on fists) 6 x 10, 10, 8, 8, 8, 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 6 x 12
8. Cable CrossOvers 6 x 12
9. Skip 6 x 100 revolutions

Post-Weights Cardio:
Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

Stretch 20 min

Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...

OTHER NOTES

Body Composition

8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

Supplements

It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

Supplementary Notes

Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

Day 327: Recovery Complete & Goals Achieved

MOTIVATIONAL QUOTE OF THE DAY

"Nothing that happens in your life is insignificant…God never wastes anything. He would not give you abilities, interests, talents, gifts, personality, and life experiences unless he intended to use them for his glory." – Rick Warren, The Purpose Driven Life

GOALS & PROGRESS

"Recovering from a double fracture in my left wrist...my main priority is to get back to MY normal training levels as soon as possible..."
I have now completely recovered from the double fracture in my left wrist - in fact, this happened at least a month ago, and my left wrist has not given me any issues for quite some time now.

"Secondary goal is recomping to maintain my current muscle mass and lean down to 7-8% bodyfat!"
I have recomped and leaned down to under 8% bodyfat - although I started at 8.8% bodyfat, it went up and down and I ended up at a final 7.9% bodyfat. I gained back ALL of the muscle mass I lost when I was unable to train because of my left wrist, and then some. The BIGGEST part about all of this though is the fact that - not for the lack of "intending to", I might add - I did it all withOUT dieting, my diet "normal" for me ("normal" is what everyone ELSE considers a "cheat" ALL the time!)

"Since I could not compete in July as planned...I am looking at competing in late October..."
I did not compete (for reasons explained when it came to make that decision), but my body is now more proportional than it has ever been - in fact, it is almost perfectly symmetrical on both sides re upper AND lower body, which it has never been before, and any muscle size discrepancies that were created because of what I could - and couldn't - do [when I started training again] re left wrist are now gone, and I have SURPASSED the aesthetic physical condition I was in PRIOR to my injury!

OTHER NOTES

Going forward, as I said in my last update, I am going to be doing my best to MAINTAIN the lower body composition that I have attained - usually, I would maintain between 8-10% bodyfat, but knowing how I feel and look at different stages, I now feel rather UNcomfortable at anything too much more than ~9% bodyfat, and so desire to maintain something closer to ~8% bodyfat, aiming to "allow" myself to go now higher than ~8.2-8.3% bodyfat from now on.

As far as training, I have trained for athletic performance purposes - strength, power, speed, endurance; I have trained for muscle growth - gains in upper body; I have trained for leaning - no different than training for anything else, honestly. I no longer have any focus on athletic performance and I am quite ok with the muscle mass that I now have in my upper body - in fact, I wouldn't mind LOSING some more from my lower body, and "slimming" up my lower back, because the muscle there seems to "bulge" out because of my scoliosis (something that becomes more noticeable the leaner I get). Therefore, training from now on is simply going to be working on maintaining the current muscle mass and leanness that I have, but also on improving several areas of my body - for example, no more work for Legs, because they are big enough already; and cutting work for Chest and Back down to only what is done in my weekly Full-Body session, because working my Back is making it wider and thicker all over, and I need to work on "slimming" the mid to lower region up. As far as strength goes, I am not too concerned with what I am lifting - so long as what I am doing is challenging me and making my body work and scream.

Re nutrition, the last 10 weeks have taught me more than ever what it is important for me to minimize - and ideally AVOID! - as far as food, and I need to take more heed of this for health reasons, which I will do. I have also continued to adapt my own modification of the Lean Gains nutritional protocol so that it is "perfect" for ME, and will continue on using such a method, albeit being better with WHAT I eat.

There you have it - the last 10 weeks have taught me a lot. Not just about my body and training and nutrition, etc., but about BALANCE - my life has become a little more balanced and I am starting to enjoy it a little more, albeit still stressed as anything (just not quite as much). I am growing and developing more as an individual, and I am slowly starting to accept myself, which is a HUGE deal - almost as huge as getting below 8% bodyfat. So, it has been an INvaluable journey - although VERY upset when I refractured my left wrist, it really was a BLESSING, and although I knew at the time that it happened for a reason, to teach me something, now I understand more fully just WHAT that reason was!

Through it all, though, it was never done on my own strength, and any Glory for what I have done and achieved over the last 10 weeks goes to God and Him alone - I am only a living testament to His Grace and Power, to show that ANYthing is possible if you but have Faith and Desire and the Willingness to JUST DO IT!

Day 310: A Step Backwards with Sleep Issues

MOTIVATIONAL QUOTE OF THE DAY

"My mind, body and spirit are strong...I choose to be unstoppable...I act in spite of my fears...Each day I am getting stronger..."

For the complete Motivational, review Strength | WPM Women.

TRAINING

Still sick this week. And work has been hell - long hours and continuous ups and downs. I've had three days off again this week, and what training has been done, although lower volume than last week, has pushed me to the limit. Having so many days OFF is FAR from ideal and caused repetitive mental beatings, so that my mind is just as battered as my body feels!

Training completed this week:

Monday

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

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

I was waking up every hour, after going to sleep ~0100 (possible because I did a Full-Body resistance session the afternoon/evening before). Instead of getting up at 0400, I "let" myself keep drifting in and out of sleep until 0530, which left no time for my HIIT Run before heading to the gym at 0600. Instead, I spent 20 minutes in the dry sauna after post-weights cardio, stretching - also to help clear my head, since it felt like someone was playing the drums in it.

Tuesday

Recline Bike 10 min @ 106-110 rpm

Arms/Abs (30 sec recovery between supersets):
SuperSet A -
1. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 20
2. Plank 4 x 1 min
SuperSet B -
3. Close-Grip BB Bicep Curls 2 x 6
4. Dips 2 x 8
SuperSet C -
5. DB Bicep Curls 2 x 8
6. Dips 2 x 8
Superset D -
7. DB Zottoman Curls 4 x 8
8. V-Bar Tricep Push-Downs 4 x 8
SuperSet E -
9. Incline DB Bicep Curls 4 x 10
10. DB French Press 4 x 5
SuperSet F -
11. EZ-Bar Bicep Curls 2 x 21s
12. Alternate DB Hammer Bicep Curls 2 x 10
SuperSet G -
13. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
14. Knee Ins (on bench) 2 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 104-110 rpm

Did not get to sleep until close to 0400 on Monday night/Tuesday morning, waking every 30-60 minutes until I finally got up ~0830, in time to shower, shovel down breakfast, and head off to work for a 0900 start. All which meant that training had to be done AFTER work. I was weaker today, right wrist causing quite a lot of issues (forgot my wrist strap in my rush to get to work), but adapted and did what I could to make the resistance session as intense as possible despite that and the fact that I was rather shattered BEFORE starting training.

Wednesday

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

32 x Suicides (on a basketball court)

More sleeping issues - did not get to sleep until ~0500 (when I should have been getting UP for training!) Slept until 0841, so another mad dash to egt ready for work, meaning training waited until AFTER work again. Went outside and did my sprints, simply because I HATE treadmills, and if I can, will no longer use them! After my sprints were done I came back inside though, because I get bitten and eaten like hell (you could see the welts on my back and shoulders when I came inside, even though I'd only been out there for 10 minutes!) when I have exposed skin outside when it gets close to and after dark (don't ask me why - insects have always loved me, no matter what I do or use to stop them; GRRRRR). Finished off my session upstairs on the basketball court doing suicides (because I wanted to be running). Went and sat in the dry sauna again today, as a nice "recovery", stretching in there.

Thursday

OFF

More broken and odd sleep. Did not get up for early training as I had only just fallen asleep ~0400, even though I woke every ~30 minutes until ~0800, when I just said "screw it" and got up. Close to the end of work, the main water pipe ruptured, closing down the facility, so no resistance training session done - I decided to make it my "Day Off" this week and left it at that.

Friday

OFF

Broken sleep, waking at 0800, having to deal with work issues all day. Exhausted mentally and exhausted by the end of the day, just wanting to get home and "calm down".

Saturday

Recline Bike 10 min @ 110-112 rpm

Shoulders/Arms/Abs (1 min recovery between trisets):
TriSet A -
1. Rear Delt Flyes 3 x 15, 12, 10
2. Seated DB Shoulder Press 3 x 10, 10, 8
3. DB Lateral Raises 3 x 12, 12, 10
TriSet B -
4. Incline DB Bicep Curls 3 x 12
5. Incline Dips 3 x 10
6. Alternate DB Hammer Curls 3 x 15 per side
TriSet C -
7. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 25
8. Deadbug (on floor) 3 x 10
9. Plank 3 x 1 min

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

For the first time all week, I fell asleep early and slept UNinterrupted until ~0800. Still had to do training after work, since I start at 0900 (yes, even on Saturday). The first week back doing a Shoulders/Arms/Abs session. Since I still want a "shorter" training session a week, I did only nine sets, albeit trisets, and it still took me ~40 minutes to complete. Good session though, even though my right wrist was still giving me trouble. Going to be back to Rope Crunches next week - I definitely NEED the WEIGHTED abwork.

Sunday

OFF

I WAS going to do a Full-Body session today (like last week), but did not want to have the broken sleep that I had all through last week (likely because of the evening training sessions), wanting - and NEEDING - to get up tomorrow at 0400 to do my HIIT Run and then go to the gym at 0600!

So, not a lot of volume this week, and more days off than I should have had. Very disappointed and frustrated with myself. Only one HIIT session (and boy did that kill me - so much that I came inside and finished off with suicides, which didn't help my legs, LOL) - definitely notice the difference withOUT my THREE HIIT sessions done SPRINTING. Resistance training suffering as well this week. WTF?! NO EXCUSES! No matter WHAT else is going on, TRAINING HAS TO HAPPEN, PERIOD!!! NO EXCUSES!

There is NO room for ANY error or "allowances" over the next week. Even if it KILLS me, training HAS to and WILL be done as I want it done!!!

OTHER NOTES

Body Composition went UP to 8.9% bodyfat this week, making it 0.3% bodyfat gain (very likely from lower training volume - nowhere near Maintenance - since my nutrition has been "normal" for me). Girths have not changed from last week, except arms - biceps are a little bigger than they were, and it IS muscle mass, since relaxed the girth has gone down and flexed it has gone up. REALLY need to lose the muscle mass/girths re LOWER body - just means extra hard effort and running a lot more next week!

Got more Erase on Friday, so glad of that. Forgot to get more Alpha-T2, so ordered that and it should be here early next week. Have been out of 7-KE for a few weeks now - definitely miss it and notice (as I do with Erase) the difference it makes around my midsection (front AND back), especially given that my stress levels are THROUGH the roof!

My right wrist has been in pain all week. Actually, noticed that my right side is WEAKER than my left - the first time this has ever happened. The right wrist sprain re boxing a few weeks ago must have been a little more serious than I thought it was - that, or I needed to be kinder on my body and let it recover better.

10 DAYS left to get UNDER 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) After this last week, the pressure is well and truly ON! Noticed a pattern re this when it comes to leaning down: Others will have been dieting and "cutting" for 10 WEEKS and I give myself 10 DAYS - not that I need to "diet" for 10 weeks, but if I at least gave myself 2-3 times longer than I do, I would be better off, and my body would probably thank me for it as well. LEARN! I have to remind myself that I am aiming for a specific body composition for ME, no one else - especially since no one else thinks I should be aiming to get to and maintain so low a body composition! And the weeks coming are some of the most important for the future re aspects of my fitness career, so I HAVE to be in my BEST condition ever! Come on, Rosie! Get it together! NOW!

Here's to next week - God, please give me Strength!

WORLD PHYSIQUE MAGAZINE FALL 2011 ISSUE

The Fall 2011 issue of World Physique Magazine is now out and available. It is the first issue running my Motivation column, so I am pretty excited - they actually published two of my pieces (the first below; please note that in the second piece, all words supposed to be italicized are not).  

To read the rest of WPM Fall 2011 issue, you can download NOOK and Kindle editions at Barnes & Noble, subscribe to get iMag issues, or get a print copy.

The FIRST ever issue of WPM Women will also be out soon. Something to look forward to seeing!

Day 303: The Best I Could Give

MOTIVATIONAL QUOTE OF THE DAY

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

TRAINING

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

Training completed this week:

Monday

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

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

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

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

Tuesday

Recline Bike 10 min @ 110-112 rpm

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

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

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

Wednesday

OFF

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

Thursday

Recline Bike 10 min @ 110-114 rpm

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

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

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

Friday

OFF

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

Saturday

OFF

Sunday

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

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

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

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

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

OTHER NOTES

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

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

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

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

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

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

Day 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 289: Making Changes; Settling In

MOTIVATIONAL QUOTE OF THE DAY

"Do what you want to do for YOU." - Nick Smith

For the complete Motivational, review For YOU | WPM Women.

TRAINING

Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)

Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)

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. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.

Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.

After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.

Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):

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

OTHER NOTES

Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...

Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.

Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.

Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)

Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!

So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!

Day 282: Making Everything Work

MOTIVATIONAL QUOTE OF THE DAY

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

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

TRAINING

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

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press - getting back up re strength and reps with this
2. Plate Hammer Raises - NO pain doing these this time
3. Single-Arm DB Lateral Raises - able to do these again without a lot of pain and huge difference in the strength of both sides
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - able to FINALLY be able to do these with NO PAIN-pain in my wrist!
2. Dips - heavier weight moved for more reps per set of this than last week AND able to perform COMPLETE reps with NO pain!
Alternate Set B -
3. EZ Bar Bicep Curls - instead of doing 21s, added more weight on and did regular bicep curls, which I was able to do with minimal ache
4. V-Bar Tricep Push-Downs - lifting heavier than before with these, which was a pleasant surprise
Alternate Set C -
5. Alternate DB Hammer Curls - heavier than I have been able to until now
6. DB Zottoman Curls - having to concentrate on NOT using wrist to do this, but managing
Alternate Set D -

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

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

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

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

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

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

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

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

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

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

OTHER NOTES

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

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

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

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

Hallelujah! Praise God! 

Day 275: Work Only for the Best

MOTIVATIONAL QUOTE OF THE DAY

"Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!" - Christian D. Larson

TRAINING

This was my third week back in training withOUT any support for my left wrist. The pain has not been as bad this week, with only a twinge here and there, which is AWESOME!

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - more reps per set than last week, so improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - more reps per set of this than last week, so getting better
Alternate Set B -
3. Zottoman Curls - added these in and wrist was ok, which was great
4. Alternate Hammer-Bi Curls
5. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Incline BB Bench Press - more reps at the same weight as last week, which is progress
2. BB Bent Over Rows - back to usual lifting weight, which is a smile
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) - wrist a little better this week
4. Reverse Rows - heavier weight and more reps than last week

Improvements and progress on EVERY exercise and session from last week to this week, with strength improving rapidly, which is awesome! Pain was the bare minimum this week, with only a few dull aches here and there. No Full-Body session and no second Abs session either - because of work and things going on, even though it killed me to do it, I had to "let" these sessions go and know that next week I will be back to "normal" with them.

Definitely feeling the increase in body mass during my running the second half of the week - NOT cool at all!

From next week, training will be back to being first thing, first thing being in the morning, very close to the same times as it was when I was home in New Zealand - yay for that!

OTHER NOTES

Body Composition has gone back up to 8.8% bodyfat, body mass rocketing to 115.2 pounds over the last week. I know that a lot of the extra mass is food (I have not quite recovered from the eating every ~2 hours when traveling on Wednesday, especially given the food I was eating) and water (I have not been drinking enough the last few days) weight, but some of it is fat (can see and feel it from my waist to my knees - waist, hip, and thigh girths have increased 1-2 inches in a week!) and a small amount of muscle mass (can see it in my shoulders and arms). Only having three training sessions this week has not helped at all, nor the long hours working and getting used to a new environment re climate, but next week training will be AT Maintenance, and I have every confidence my body will have acclimatized by next week.

So, yes, spent literally ALL day on Wednesday driving to Texas - left at 0030 and arrived at the final destination at 2359! It was a long trip and I was shattered from not sleeping at all on Tuesday, so there was ~1.5 hours  of stops during the trip. Relieved to arrive, but it has taken some time to get used to it - still not really, and will be another week to really "settle" into work and training.

Used the last of the Green Apple Assault on Tuesday, which is fine, because yesterday I found two tubs of Blue Arctic Raspberry (my favourite Assault flavour) of the ORIGINAL formula with Suma Root in, which made my day! Ran out of Shred Matrix in the middle of the week and won't be getting more until middle of next week. This was also my last week of this bottle of Battle Fuel - I have another, but not sure if I will use it after a week off it - I just want my ERASE to arrive so I can use that again, because I miss it like mad and notice the difference withOUT it!

My wrist is continuing to get better. Again, the noting of PAIN the day AFTER my day OFF, which is interesting.

Today is decision time re competition. This last week has brought a few things to light (i.e. recent information on 7-KE) and made clear some of my concerns re time to better physique (i.e. realistically, I do NOT have enough time to gain back all the muscle mass I lost over the last few months and lean out as I need to before competition). So, I have decided NOT to compete at the end of October, and I will not be competing at all this year; instead, I am going to give myself adequate time to build my shoulders and arms back up again, and work on "slenderizing" my lower body, making sure that the physical package I bring to the stage the next time I step on it is the best that it can possibly be. Disappointing in some ways, but not in others, and really, doing the best thing for me at this stage.

Travel is looking hot for November - a couple of trips to Florida, which I am looking forward to. As well as eight photoshoots over a 3-week period at the end of November - so not competing means I will just concentrate on getting into the condition I need to be for those.

Back to being busy as all hell, with little time to breathe, but I WILL make it work! Thankful for all the realizations and revelations over this last week, and just working on being the best that I can be - inside AND out!

RCS NEWSLETTER

Since, if left to its own devices, my body perpetually recomps, I thought it was only fitting to have a Recomp Edition of the RCS Newsletter! THE RECOMP EDITION contains tips on how to train for a successful recomp and information on - including the key points of - Lean Gains. Check out the October 2011 edition out HERE.

God Bless! Have Faith. Always!

Day 268: Progress and Decisions

MOTIVATIONAL QUOTE OF THE DAY

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

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

TRAINING

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

Training completed this week:

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

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

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

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

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

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

OTHER NOTES

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

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

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

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

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

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

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

Day 254: Remember, remember...

WORDS FOR THE DAY

I was just saying earlier to Sean how ironic it is that last night/this morning we sat through the entire anime series and movie Eden of the East, given what happened today in history.

"Today is a difficult day. The memories are painful and some wounds may never heal. I pray You will help me and the ones left to go on living for truth, firm in our hope of Your salvation. Help us not to question why, yet even if we do, give us courage to continue to trust You. Help us take the comfort and strength You've poured into our lives and use it to comfort and strengthen all who need hope." - Gina Ostarly

TRAINING

It's been another difficult week back in training, but I am getting there, battling through, determined to get back to "normal" as soon as possible. My left wrist is much weaker than it was the last time I fractured it, but I have faith that I will be able to get it back to where it was and surpass it, just like I did when I started training again last time.

Training completed this week (4 sets for each exercise):

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press- for some reason, this angle re hand/wrist placement cause the least pain of most exercises
2. Hammer Raises - doing this because front press hurts wrist so much that drop weight after only a rep
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between sets):
1. EZ-Bar Biceps Curls (21s)
2. Dips - REALLY struggling here, barely able to complete even 3 reps before "collapsing" on left side
3. Alternate Hammer Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets):
1. Push-Ups (hands on fists) - really having to "set" wrists to grit through the pain
2. Seated Supinated Lat Pull-Down - hand position "pulling" at left wrist, leaving a heavy ache after each set
3. Incline BB Bench Press
4. Reverse Rows (feet on bench)

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

Next week, I am going to go back to my usual period of time for all resistance sessions and add my Full-Body session back in on Friday, and see how it goes - if I struggle, that's fine, but at least I will have made the effort!

OTHER NOTES

I didn't notice it so much last time, but this time around, my right side "carrying" my left has made a considerable difference in my girths. My right arm and thigh are now a full inch LARGER than my left arm and thigh - my right arm is usually ~1 cm larger, but never as extreme as an inch before. Not being able to lift heavy or train as usual has continued to affect my body, with more loss re muscle mass in my deltoids and a little more in arms, despite body mass remaining fairly constant.

Still no supplements aside from barely even the basic staples, and at the end of next week, I will only be left using Vitamin C, BCAAs, and MuscleGel Shots. I am considering starting Battlefuel (which I've had sitting here waiting to be used for a few months now) tomorrow, since it's been a while since I ran out of Erase (and haven't received any more), likely until I get more Erase (I cannot stress how much of a difference this makes to how I look and feel) or have used a bottle of Battlefuel.

Even though I am still not able to train as usual for me and my body has changed (my delts, which I worked so hard to build up and cap, have diminished considerably), I am still looking at competing in October - the competition is now only seven weeks away, which means that I need to work as hard as possible to get into competition shape by the end of September (as best as I can, praying and hoping for no more muscle loss). I will also start practicing my posing again after resistance training, to make sure that I at least have an improvement there from last year.

Remember, there is nothing we can do now about what has been, but we CAN make the most of the present and do the best we can NOW with what we have!

God Bless and keep you all Safe!

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!