INTRODUCTION
Yes, I’m back. Been a while since the conclusion of my last log, also incidentally a "Recovery" log. That said, I've continued making weekly (instead of daily, because of my hectic work schedule) updates in my Fitness Journal, but are going to start a fresh new here.
So much has happened since I first joined Anabolic Minds. To say the ride has been a rollercoaster is mild, but it has for the most part, been a very enjoyable one. I've developed, not just physically, but mentally, growing as an individual, learning how to be "human". I have made and met many new friends here, truly grateful for the encouragement and support that until recent years, I have rarely ever had in my life.
2012 is a year for new beginnings and fresh starts. My goal for this year: Recover from multiple injuries (ASAP!) and then make 2012 the BEST year of my life (so far!) professionally, physically, and personally! Now forgetting the last part, I am just going to focus on my career, and the first step to doing that is recovery and getting back into peak physical and aesthetic condition.
For those who are newer to the forum, if you want to know more about me or see what my training, etc. is usually like, please look through some of my previous logs or check out my website.
This log is going to be like the last one I kept here, with comprehensive weekly updates, others scattered throughout as necessary. Its purpose is to detail my journey to complete recovery (man, it seems like I've been doing a lot of that over the last few years). It will also provide me a measure re accountability and motivation...As well as give account of my experience with Erase Pro - the only new supplement in my arsenal this time around...
2012 so far:
2012 | Day 8: It's time to rise up…get back up…show them all you won't be beaten…
2012 | Day 15: Rise…gotta reach down, dig deep, and break ground…It's do or die!
2012 | Day 22: I will not be forgotten…This is my time to shine…
2012 | Day 29: Let's get it on!…Let’s tear it up! I'm staying straight to the core…
2012 | Day 36: Life…it comes apart and then it falls together…
GOALS
Recovering from a multiple injuries, a torn biceps and rotator cuff tendon the primary, my main priority is to get back to MY normal training levels as soon as possible - achieved last week, but still so very far to go in terms of athletic performance re endurance, speed, and strength, not to mention muscle mass.
Pre-injury, my body was balanced for the first thing in my life, and I had the best aesthetic conditioning I have ever had. However, as when I refractured my left wrist last year, with the excessive time out from training I have had because of all the injuries that piled on top of one another, although it took three weeks before it occurred, I once again lost the muscle mass that I have worked hard (TWICE now!) to add to my deltoids and arms, and are no longer symmetrical.
However, unlike when I refractured my left wrist, my overall body mass has steadily increased, along with my body composition (although for the first two weeks post-injury and time out, I maintained my muscle mass and LOST bodyfat, my body composition dropping from 8.1 to 7.8% bodyfat). Therefore, my secondary goal is recomping to REGAIN the muscle mass I lost from my delts and arms, at the same time working on leaning back down to 7-8% bodyfat (since I am far too uncomfortable at my current body composition), to maintain below 8.3% bodyfat (anything more and I feel like a stranger in my own body) thereafter!
For more "background" re my goals, please review: 2012 | Day 1: Reflection on 2011 & Goals for 2012
BODY STATISTICS
As at Sunday 5 February 2012:
* Body Composition of 9.2% bodyfat
* Body Mass of 114.4 pounds
TRAINING
Training changes between the following two schedules:
Monday: HIIT Cardio + Shoulders/Hamstrings + Stretch 20-30 min
Tuesday: Cardio 10 min + Arms/Abs + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 10 min + Chest/Back + Stretch 20-30 min
Friday: HIIT Cardio + Full-Body + Stretch 20-30 min
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
Monday: HIIT Cardio + Shoulders/Hamstrings + Stretch 20-30 min
Tuesday: Cardio 10 min + Arms/Abs + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 10 min + Full-Body + Stretch 20-30 min
Friday: HIIT Cardio + Abs OR Shoulders/Arms/Abs + Stretch 20-30 min
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
NUTRITION
Nutrition as always, is my bane, and the three weeks before I was able to start training again, when I was pretty much sedentary and staying off my feet as much as possible, caused some serious damage, primarily because I was still eating like I do when I am training, and then some - which definitely confirms that it is my TRAINING that plays the biggest role in my conditioning, since eating as I do "normally" when training, and I have no problems at all maintaining what I want. However, my nutrition DOES need more control and self-discipline - the same self-discipline and dedication that I apply to my training and every other area of my life. That said, past experience has shown me that "dieting" as others diet does NOT work for my body (if you read my updates - links above - for the last couple of weeks, you will see this confirmed), and I do not use any specific "diet", instead listening to my body and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at ~4,300 calories daily.
I adjust my nutrition on a weekly - sometimes even daily - basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from Calorie Cycling, Intermittent Fasting, and Lean Gains. My diet could probably best be described as Lean Gains, without being strictly Lean Gains, since the only thing I do that is part of the protocol really is the 16-hour fasting period with an 8-hour feeding window, adapting everything else to be specific for me, so that it is "perfect" for MY body re progress and results.
SUPPLEMENTS
Since my injury at the start of December, I have pretty much only been using Vitamin C (and lots of Aleve), RecoverPRO and MuscleGel Shots. I used Battlefuel when I started back into training (finished that a couple of weeks ago), and started using Assault two weeks ago. Now that I've had a month back training on virtually nothing, I am adding all my "staples" back in, with the addition of Erase Pro - I pretty much have all my supplements covered, and knowing what works best for my body, do not often use products outside of those anymore; but since I love Erase and Erase Pro is like the "next generation" of Erase, I am adding it in.
So (in alphabetical order):
Adipose Annihilation v2: Start 13 March/
From 19 March - 2 caps first thing, 1 cap immediately post-training, 1 cap an hour pre-mid-morning meal, 2 caps an hour-pre-early afternoon meal, 1 cap an hour pre-mid-afternoon meal, and 2 caps pre-bed (until 10 April)/
Start again 15 June (until 2 July).
Alpha-T2: 2 caps first thing and 2 caps early afternoon (until 15 April)/
Start again 18 April (until 2 June)/
Start again 15 June (until 29 June)/
Start again 19 July (until 24 September)/
Start again 6 October (until 20 October)/
Start again 6 November.
AnaBeta: 2 caps ~30 min pre-resistance training, 1 cap immediately post-resistance training, 1 cap with post-training meal, and 1-2 caps with a meal later in the day (until 28 February)/
Start again 3 March (until 11 April)/
Start again 30 August (until 15 September).
Assault - 1-2 servings Blue Raspberry (ORIGINAL formula) ~30 min pre-resistance training (until 5 June)/
From 6 June - 1-2 servings Watermelon (LATEST formula) ~30 min pre-resistance training (until 12 August).
Compound20: 2 caps first thing and 2 caps with mid-afternoon meal (from 6 July to 5 August).
DCP: 2 caps first thing, 2 caps immediately post-training, 2 caps an hour pre-early-afternoon meal, and 1 cap pre-bed (from 20 April to 12 May).
Erase: 2 caps early afternoon and 1 cap pre-bed (until 8 March)/
Start again 13 March (until 28 May)/
Start again 15 June (until 15 July)/
Start again 19 July (until 25 September)/
Start again 6 October (until 30 October)/
Start again 6 November.
Erase Pro: 1 cap first thing (until 22 April and from 30 April to 11 May)/
From 25 May - 1 cap immediately post-training (until 30 May).
G8: 1/2 scoop pre-bed (from 19 to 30 March).
Magic Matcha: 1-2 scoops daily (from 21 June).
MuscleGel Shots (Key Lime and Tropical Mango flavours): 1-2 packets daily.
Recompadrol: 2 caps first thing, 2 caps early afternoon, and 2 caps pre-bed (until 31 March)/
Start again 15 June (until 18 September).
RecoverPRO (Red Raspberry flavour): 3 scoops mid-morning and 3 scoops mid-afternoon (until 15 September).
Shred Matrix: 3 caps first thing and 3 caps early afternoon (until 4 June)/
Start again 15 June (until 30 June)/
Start again 19 July (until 7 October)/
Start again 16 October.
Vitamin C: 2 grams first thing, 1-2 grams immediately post-training, 1-2 grams early afternoon, 1-2 grams pre-bed, and sometimes 1-2 grams post-meal later in the day.
UR Spray: 50 sprays post-am shower and 50 sprays post-pre-bed shower (from 1 August to 9 September).
Note that I've also been using Aleve 2 caps 3-4 times daily, but going to stop for a little while to see how it goes/
Start again 15 June (until 11 July).
The only products missing from making this the most complete "Rosie" stack ever are IGF-2, Drive, and Lipotrophin-PM.
Training is Everything to Me, so the Faster I Recover, the Better I will Be!
Back on Track and Living Life like never before!
There is No time for Excuses, only Action!
Stride Forth thee Purpose Driven Warrior!
Yes, I’m back. Been a while since the conclusion of my last log, also incidentally a "Recovery" log. That said, I've continued making weekly (instead of daily, because of my hectic work schedule) updates in my Fitness Journal, but are going to start a fresh new here.
So much has happened since I first joined Anabolic Minds. To say the ride has been a rollercoaster is mild, but it has for the most part, been a very enjoyable one. I've developed, not just physically, but mentally, growing as an individual, learning how to be "human". I have made and met many new friends here, truly grateful for the encouragement and support that until recent years, I have rarely ever had in my life.
2012 is a year for new beginnings and fresh starts. My goal for this year: Recover from multiple injuries (ASAP!) and then make 2012 the BEST year of my life (so far!) professionally, physically, and personally! Now forgetting the last part, I am just going to focus on my career, and the first step to doing that is recovery and getting back into peak physical and aesthetic condition.
For those who are newer to the forum, if you want to know more about me or see what my training, etc. is usually like, please look through some of my previous logs or check out my website.
This log is going to be like the last one I kept here, with comprehensive weekly updates, others scattered throughout as necessary. Its purpose is to detail my journey to complete recovery (man, it seems like I've been doing a lot of that over the last few years). It will also provide me a measure re accountability and motivation...As well as give account of my experience with Erase Pro - the only new supplement in my arsenal this time around...
2012 so far:
2012 | Day 8: It's time to rise up…get back up…show them all you won't be beaten…
2012 | Day 15: Rise…gotta reach down, dig deep, and break ground…It's do or die!
2012 | Day 22: I will not be forgotten…This is my time to shine…
2012 | Day 29: Let's get it on!…Let’s tear it up! I'm staying straight to the core…
2012 | Day 36: Life…it comes apart and then it falls together…
GOALS
Recovering from a multiple injuries, a torn biceps and rotator cuff tendon the primary, my main priority is to get back to MY normal training levels as soon as possible - achieved last week, but still so very far to go in terms of athletic performance re endurance, speed, and strength, not to mention muscle mass.
Pre-injury, my body was balanced for the first thing in my life, and I had the best aesthetic conditioning I have ever had. However, as when I refractured my left wrist last year, with the excessive time out from training I have had because of all the injuries that piled on top of one another, although it took three weeks before it occurred, I once again lost the muscle mass that I have worked hard (TWICE now!) to add to my deltoids and arms, and are no longer symmetrical.
However, unlike when I refractured my left wrist, my overall body mass has steadily increased, along with my body composition (although for the first two weeks post-injury and time out, I maintained my muscle mass and LOST bodyfat, my body composition dropping from 8.1 to 7.8% bodyfat). Therefore, my secondary goal is recomping to REGAIN the muscle mass I lost from my delts and arms, at the same time working on leaning back down to 7-8% bodyfat (since I am far too uncomfortable at my current body composition), to maintain below 8.3% bodyfat (anything more and I feel like a stranger in my own body) thereafter!
For more "background" re my goals, please review: 2012 | Day 1: Reflection on 2011 & Goals for 2012
BODY STATISTICS
As at Sunday 5 February 2012:
* Body Composition of 9.2% bodyfat
* Body Mass of 114.4 pounds
TRAINING
Training changes between the following two schedules:
Monday: HIIT Cardio + Shoulders/Hamstrings + Stretch 20-30 min
Tuesday: Cardio 10 min + Arms/Abs + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 10 min + Chest/Back + Stretch 20-30 min
Friday: HIIT Cardio + Full-Body + Stretch 20-30 min
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
Monday: HIIT Cardio + Shoulders/Hamstrings + Stretch 20-30 min
Tuesday: Cardio 10 min + Arms/Abs + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 10 min + Full-Body + Stretch 20-30 min
Friday: HIIT Cardio + Abs OR Shoulders/Arms/Abs + Stretch 20-30 min
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
NUTRITION
Nutrition as always, is my bane, and the three weeks before I was able to start training again, when I was pretty much sedentary and staying off my feet as much as possible, caused some serious damage, primarily because I was still eating like I do when I am training, and then some - which definitely confirms that it is my TRAINING that plays the biggest role in my conditioning, since eating as I do "normally" when training, and I have no problems at all maintaining what I want. However, my nutrition DOES need more control and self-discipline - the same self-discipline and dedication that I apply to my training and every other area of my life. That said, past experience has shown me that "dieting" as others diet does NOT work for my body (if you read my updates - links above - for the last couple of weeks, you will see this confirmed), and I do not use any specific "diet", instead listening to my body and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at ~4,300 calories daily.
I adjust my nutrition on a weekly - sometimes even daily - basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from Calorie Cycling, Intermittent Fasting, and Lean Gains. My diet could probably best be described as Lean Gains, without being strictly Lean Gains, since the only thing I do that is part of the protocol really is the 16-hour fasting period with an 8-hour feeding window, adapting everything else to be specific for me, so that it is "perfect" for MY body re progress and results.
SUPPLEMENTS
Since my injury at the start of December, I have pretty much only been using Vitamin C (and lots of Aleve), RecoverPRO and MuscleGel Shots. I used Battlefuel when I started back into training (finished that a couple of weeks ago), and started using Assault two weeks ago. Now that I've had a month back training on virtually nothing, I am adding all my "staples" back in, with the addition of Erase Pro - I pretty much have all my supplements covered, and knowing what works best for my body, do not often use products outside of those anymore; but since I love Erase and Erase Pro is like the "next generation" of Erase, I am adding it in.
So (in alphabetical order):
Adipose Annihilation v2: Start 13 March/
From 19 March - 2 caps first thing, 1 cap immediately post-training, 1 cap an hour pre-mid-morning meal, 2 caps an hour-pre-early afternoon meal, 1 cap an hour pre-mid-afternoon meal, and 2 caps pre-bed (until 10 April)/
Start again 15 June (until 2 July).
Alpha-T2: 2 caps first thing and 2 caps early afternoon (until 15 April)/
Start again 18 April (until 2 June)/
Start again 15 June (until 29 June)/
Start again 19 July (until 24 September)/
Start again 6 October (until 20 October)/
Start again 6 November.
AnaBeta: 2 caps ~30 min pre-resistance training, 1 cap immediately post-resistance training, 1 cap with post-training meal, and 1-2 caps with a meal later in the day (until 28 February)/
Start again 3 March (until 11 April)/
Start again 30 August (until 15 September).
Assault - 1-2 servings Blue Raspberry (ORIGINAL formula) ~30 min pre-resistance training (until 5 June)/
From 6 June - 1-2 servings Watermelon (LATEST formula) ~30 min pre-resistance training (until 12 August).
Compound20: 2 caps first thing and 2 caps with mid-afternoon meal (from 6 July to 5 August).
DCP: 2 caps first thing, 2 caps immediately post-training, 2 caps an hour pre-early-afternoon meal, and 1 cap pre-bed (from 20 April to 12 May).
Erase: 2 caps early afternoon and 1 cap pre-bed (until 8 March)/
Start again 13 March (until 28 May)/
Start again 15 June (until 15 July)/
Start again 19 July (until 25 September)/
Start again 6 October (until 30 October)/
Start again 6 November.
Erase Pro: 1 cap first thing (until 22 April and from 30 April to 11 May)/
From 25 May - 1 cap immediately post-training (until 30 May).
G8: 1/2 scoop pre-bed (from 19 to 30 March).
Magic Matcha: 1-2 scoops daily (from 21 June).
MuscleGel Shots (Key Lime and Tropical Mango flavours): 1-2 packets daily.
Recompadrol: 2 caps first thing, 2 caps early afternoon, and 2 caps pre-bed (until 31 March)/
Start again 15 June (until 18 September).
RecoverPRO (Red Raspberry flavour): 3 scoops mid-morning and 3 scoops mid-afternoon (until 15 September).
Shred Matrix: 3 caps first thing and 3 caps early afternoon (until 4 June)/
Start again 15 June (until 30 June)/
Start again 19 July (until 7 October)/
Start again 16 October.
Vitamin C: 2 grams first thing, 1-2 grams immediately post-training, 1-2 grams early afternoon, 1-2 grams pre-bed, and sometimes 1-2 grams post-meal later in the day.
UR Spray: 50 sprays post-am shower and 50 sprays post-pre-bed shower (from 1 August to 9 September).
Note that I've also been using Aleve 2 caps 3-4 times daily, but going to stop for a little while to see how it goes/
Start again 15 June (until 11 July).
The only products missing from making this the most complete "Rosie" stack ever are IGF-2, Drive, and Lipotrophin-PM.
Training is Everything to Me, so the Faster I Recover, the Better I will Be!
Back on Track and Living Life like never before!
There is No time for Excuses, only Action!
Stride Forth thee Purpose Driven Warrior!
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