Rosie's Application for Shred Ultra
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Age: 25
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Sex - M or F: Female
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Height: 156.6 cm (i.e. 5’1.8”)
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Weight: 54.5 kg (i.e. 120 lb)
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Body type: Meso-endo
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Training Experience (please be detailed):
My life as an athlete began very early. I have been involved in sports since I could remember and have been in multiple representative teams in a myriad of sports, including, but not limited to: Athletics, basketball, cricket, cross-country running, cycling, mountain-biking, soccer, softball, and volleyball. In 2000 I started cycling and I became part of the NZ Cyling Team, after winning all but one National title available for my age-group; from then on it became my life for the next five years...Initially my gym training (February, 2002) was to improve my sprint cycling performance (for the upcoming the Junior Worlds). I kept resistance training long after that and when I left school, moved, and entered the real world, despite taking time out from competition, I never stopped training or going to the gym. The gym that I used was full of New Zealand's top NZFBB bodybuilders. I had the sudden impulse 12 weeks out from the regional NZFBB competition (August, 2004) to enter the figure class for fun and the experience, because it was something totally different to any sport I had ever done (cycling was never 'fun'; when you get to the elite level in any sport [I think that] fun stops entering the equation). The guys were great, helping me out with training and diet. For the first time in my life I saw my body do things that I never thought possible (cyclists' resistance training is performance orientated, not for aesthetics). Seeing those changes was more rewarding than all my national and international cycling merits. Plus, I grew up as a tomboy, and the closer I got to the competition, the more I started to actually feel and WANT to embrace my femininity! I didn't have any expectations; I just wanted to see what I could do with the time that I had. I placed 3rd, but didn't compete at the NZFBB Nationals despite qualifying (As with cycling, I enjoyed the training more...) That competition (November, 2004) was supposed to be a 'first and last' event. But, since retiring from cycling (December, 2007), because of who I am and what my life has been like for the last 9 years, and because I HAVE to be doing SOMETHING, I started focusing on gaining muscle mass, with the intention of eventually competing seriously in the Bodybuilding arena…I am going to compete in 2010, aiming to win my WNBF Figure Pro and Ms. Fit Body Pro cards…
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Current Training Schedule / Protocol (please be detailed):
This is MAINTENANCE (excluding pm cardio) -
Day 1: HIIT Cardio + Stretch 20-30 min + Shoulders + pm Cardio
Day 2: 20-40 min Cardio + Stretch 20-30 min + Hamstrings/Abs
Day 3: HIIT Cardio + Stretch 20-30 min + Arms + pm Cardio
Day 4: 20-40 min Cardio + Stretch 20-30 min + Full-Body
Day 5: HIIT Cardio + Stretch 20-30 min + Back/Chest + pm Cardio
Day 6: HIT Cardio + Stretch 20-30 min
I have ONE Day OFF ALL training per week, and take it whenever my body requires it. Once taken I continue the days consecutively.
Note that if I feel like it I will also do ~20 minutes of post-weights cardio on any given day.
Examples (actual sessions) – Please note that my training does not stay the same re exercises, order, sets, reps, or weight each week, but varies:
HIIT -
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
Shoulders (1 min recovery between sets) -
1. Seated BB Shoulder Press 10 x 10
2. DB Lateral Raise 4 x 12
3. Incline DB Rear Raise 4 x 12
4. Seated DB Shoulder Press 4 x 12, 10, 8, 6
Abs/Hamstrings (1 min recovery between sets) -
1. Abs A - 3 x [a. knee-ups x 10, b. incline dragonflags x 10, reverse curls (on floor) x 10]
2. Stiff-Legged BB Deadlifts 4 x 10, 20, 30, 40
3. BB Good Mornings 4 x 10
4. Leg Press (feet high on plate) 4 x 10
5. Abs B - 2 [a. weighted deadbugs (on bench) x 10, b. rope crunches x 10]
Arms/Abs (1 min recovery between supersets) -
Superset A -
1. Weighted Dips 4 x 12
2. Close-Grip BB Bicep Curls 4 x 10, 8, 8, 8
Superset B -
3. Incline Dips 4 x 12
4. E-Z Bar Bicep Curls 4 x 15
Superset C -
5. Flat Close-Grip BB Bench Press 4 x 10, 8, 8, 8
6. Zottoman Curls 4 x 15
Superset D -
7. Rope Tricep Push-Downs 4 x 12
8. Incline Bicep Curls 4 x 15
Superset E -
9. Crunches (knees at 90 degrees) 1 x 50
10. Knee-Ins (on bench) 1 x 50
Full-Body (1 min recovery between sets/supersets) -
1. Leg Press (feet high on the plate) 4 x 10
2. Plyometric Bench Jumps 2 x 40
3. BB Back Squat (wide-stance) 1 x 20
4. BB Good Mornings 1 x 20
5. BB Bent Over Rows 4 x 10
6. Push-Ups (feet and hands on floor) 2 x 20
Superset A -
7. BB Military Press 2 x 10
8. DB Lateral Raises 2 x 10
9. Dips 4 x 10
10. Alternate DB Bicep Curls 2 x 20
11. Alternate DB Hammer Curls 2 x 20
Superset B -
12. Rope Crunch 2 x 20
13. Weighted Crunch 2 x 20
14. Bicycle 1 x 40
Back/Chest (1 min recovery between supersets) -
Superset A -
1. BB Deadlifts 6 x 6
2. Flat BB Bench Press 6 x 6
Superset B -
3. BB Bent Over Rows 6 x 12, 11, 10, 9, 8, 7
4. Push-Ups (feet on bench, hands on BB) 6 x 12, 11, 10, 9, 8, 7
Superset C -
5. Lat Pull-Downs 2 x 15
6. Push-Ups (feet and hands on floor) 2 x 15
HIT –
1. Skip 1 min
2. Squat Jumps 1 min
3. Skip 1 min
4. Burpees (with Push-Up) 1 min
5. Skip 1 min
6. Deadbugs 1 min
7. Skip 1 min
8. Shadowbox 1 min
9. Skip 1 min
10. Plank 1 min
11. Skip 1 min
12. Squat Jumps 1 min
13. Skip 1 min
14. Burpees (with Push-Up) 1 min
15. Skip 1 min
16. Deadbugs 1 min
17. Skip 1 min
18. Shadowbox 1 min
19. Skip 1 min
20. Plank 1 min
Pm Cardio –
5km Run, Cycling, Gazelle, Rower, or Skipping
You can see more examples, re exactly what I have done for the last year in my 2009 Training/Supplementation Journal -
The Female Terminator Chronicles.
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Cardio Schedule/Protocol (please be detailed):
See above.
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Current Sport Played (if any): Not currently involved in sport. Training is a LIFESTYLE.
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Current Supplements (please list all product names):
* BC+EAA: 3 scoops with breakfast and 3 scoops pre-bed.
* Bio-Mend: 2 caps post-breakfast.
* Lipotrophin-PM: 2 caps pre-bed.
* NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (resistance training days); and 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch, and 4 caps pre-bed (non-resistance training days).
* MyoFusion: 1 scoop with mid-morning meal and 1 scoop with mid-afternoon meal.
* RPM: 2 caps first thing.
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Prescription / Non-Prescription / Recreational drugs: None.
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Are you currently being treated for any known medical conditions? (please be detailed): No.
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Current Diet & Macros (please be detailed):
I generally use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) change on a day-to-day basis.
However, totally against my usual whatever whenever and just train hard to make up for it, I will be following as closely as possible to this over the next 4 weeks –
* Total calories – 1200-1300 cal/day
* Protein – 150-160g/day (53-55% total daily energy intake)
* Carbohydrates – 60-80g/day (17-20% total daily energy intake)
* Fat – 30-40g/day (27-30% total daily energy intake)
* Monday includes a cheat meal – as long as at least 120g of protein is consumed this day other macros can be whatever (usually VERY high carbohydrates, ~400g)
* 5 meals daily (labeled M1, M2….) 2.5-3 hours apart
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Current Daily Water Intake: 1-2 galleons.
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Links to Past Logs & Reviews (if any):
LOGS
Contest Prep with Applied Neutriceuticals
Rosie’s Training stacked with Drive/RPM and IGF-2/NeoVar
The Female Terminator Strikes Back Armed with AN’s Ultimate Cutting Stacks
Applied Nutriceuticals Recomps Rosie for Competition
Restoring Rosie: AN calls in the full cavalry (and a few extras)
The Female Terminator Chronicles
The Female Terminator Takes on LG’s Anadraulic State (sponsored)
Rosie rides the White Raspberry wave of Controlled Labs' White Flood (Sponsored)
Time to Strip the Female Terminator with Liposolv (Sponsored)
PRODUCT REVIEWS
Napalm (post #107)
Lean Xtreme
SLIN
Cre-02 (samples)
Green MAGnitude (sample)
Lipotropic Protein (sample)
Purple Wraath (sample)
LipoBURN
Lipotropic Protein (Extra Rich Vanilla flavour)
Activate Xtreme
DCP
Leviathan Reloaded
Dermatherm
Anadraulic State (initial impression – Fruit Punch flavour)
BC+EAA (initial impression - Watermelon-Kiwi flavour)
Lipotropic Protein (initial impression – reformulated Extra Rich Vanilla flavour)
ThermoGum (samples)
Anadraulic State
BC+EAA (initial impression – Blue Raspberry flavour) (post #679)
Combat Powder (initial impression – Chocolate Peanut Butter flavour) (post #679)
Entice
Eviscerate
Super Pump 250 (sample)
Dark Matter (sample)
Zero Carb Isopure (Apple Melon flavour)
MyoFusion (Strawberry and Cream flavour)
Fat-Free Whey Protein Isolate
BC+EAA (initial impression – Grape flavour) (post #846)
BC+EAA
Cre-02 (bottle)
Glycobol (post #905)
White Flood (White Raspberry Flavour)
Sustain Alpha
Liposolv (post #22)
MyoFusion (Double Chocolate flavour) (post #958)
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Why should you be selected as a tester? (state your case):
Due to circumstances since I have been in the US I was not able to train as I would normally for some time, thus gaining bodyfat and decreasing my athletic performance. Therefore my current goal is to get back to 8% bodyfat. I also want to build my speed endurance back up, as well as improve my strength, so that I am in the best athletic conditioning of my life, and just keep getting better once I have accomplished my body composition goal.
Everything I do I do to the best of my ability. I always strive for excellence, and anything less than the best is not enough... I know how my body reacts to anything- training, nutrition, or supplementation - and therefore can give an accurate assessment on the effectiveness of a product. I keep very comprehensive, detailed, and objective logs.