Congrats on the lifts! That's awesome. Keep proving those guys wrong.

I tend to be the opposite in the gym when I see women with relatively heavy weight. I get excited for them.

Originally Posted by dragonfly

Most definitely Mickfootie, I AM GETTING RESULTS FROM THE USP STACK !!!!

DAY 11

NEW PRs in Bench Press, Chest Dumbell Press & Bicep Cable Curl :bb3:


Last week's bench:
3 sets, 88lb, reps to failure 6/5/5

Today's:
set 1. 88lb, reps to failure 8
set 2. 93.5lb.................5/5
set 3. 98lb ....................2,
(yes I know that was ****y of me, but I couldn't help myself, I had to try )

set 4. 93.5lb .................8
(last 3 assisted, my favourite spotter appeared, luckily, because the bar wasn't going anywhere and I was determined not to let it go )

Chest Dumbell Press, up by 11lb
(when I grabbed a pair of 38.5lb dumbells, I got a "you- are- just- a- girl, -put -'em- back- before- you- hurt- yourself " look from a couple of guys
.... I thought....

Bicep Cable Curl, up by 8.8lb

Awesome job, lady! And yeah, next time you get those looks, you'll probably notice that they're only doing that because THEY can barely do that weight! (I laugh at most of the guys in the gym who think they're so tough, because the 'little girl' works harder and heavier than 99% of them!) Keep up the good work!

Originally Posted by shaddow

Congrats on the PR's!!!

Originally Posted by Irish Cannon

Congrats on the lifts! That's awesome. Keep proving those guys wrong.

Thanks guys, I never thought I'd say this but: BENCH DAY IS NO LONGER MY LEAST FAVOURITE TRAINING DAY

Originally Posted by Irish Cannon

I tend to be the opposite in the gym when I see women with relatively heavy weight. I get excited for them.

Maybe I should go and train in your gym, Irish
...on a second thought, "proving people wrong" can be a great motivational boost, not to mention the amusement factor

What can I say, I'm only human

Originally Posted by Guejsn

Awesome job, lady! And yeah, next time you get those looks, you'll probably notice that they're only doing that because THEY can barely do that weight! (I laugh at most of the guys in the gym who think they're so tough, because the 'little girl' works harder and heavier than 99% of them!) Keep up the good work!

Thanks Lady-Terminator
In fact, both of these guys were using 33lb dumbells, I asked them "how much longer to go?" and the reply was "2 more sets"....And I thought, "stuff that, I ain't gonna sit around and wait, I'll go and get me some 38lb's".....Ahahaha, you should have seen their faces

DAY 12 REST !!!! SERIOUSLY !!!!!

Originally Posted by dragonfly

DAY 12 REST !!!! SERIOUSLY !!!!!

LOL. Enjoy!

Even Alpha-FE-Males need their rest - looks like you respond well to the products DragonFly - don't be shy about pushing up that carb intake on AP.

Originally Posted by jakellpet

Even Alpha-FE-Males need their rest - looks like you respond well to the products DragonFly - don't be shy about pushing up that carb intake on AP.

Agreed. If you feel you need to up the carbs, then go for it.

Originally Posted by dragonfly

DAY 12 REST !!!! SERIOUSLY !!!!!

nice siesta!

As your body become accustomed to AP use, you will need to up the carb intake (slightly of course). Keep an eye on your body composition and you will be fine.

Great work so far maam!

Originally Posted by dragonfly

Thanks Lady-Terminator
In fact, both of these guys were using 33lb dumbells, I asked them "how much longer to go?" and the reply was "2 more sets"....And I thought, "stuff that, I ain't gonna sit around and wait, I'll go and get me some 38lb's".....Ahahaha, you should have seen their faces

Yeah. I get the same responses. Besides, it's always good to push yourself, go up that extra weight, surprise yourself (I know I did, when I thought that perhaps it might have been too hard, and you find that it's actually easy, and then you smile, and it makes a crappy session better!) It's all about getting better. Anyways, enjoy your day off

Originally Posted by Guejsn

Yeah. I get the same responses. Besides, it's always good to push yourself, go up that extra weight, surprise yourself (I know I did, when I thought that perhaps it might have been too hard, and you find that it's actually easy, and then you smile, and it makes a crappy session better!) It's all about getting better. Anyways, enjoy your day off

I completely agree about pushing yourself. Especially on the bigger lifts like squat, bench, and deadlift. I always seem to be able to do more than I think. If I feel I've done my 3-rep max, I add another 10lbs or 15lbs, and I usually hit three reps again. I love those days in the gym!

Originally Posted by jakellpet

Even Alpha-FE-Males need their rest - looks like you respond well to the products DragonFly - don't be shy about pushing up that carb intake on AP.

Originally Posted by Irish Cannon

Agreed. If you feel you need to up the carbs, then go for it.

Originally Posted by borobulker

As your body become accustomed to AP use, you will need to up the carb intake (slightly of course). Keep an eye on your body composition and you will be fine.

I've already done so ! I'm EATING CARBS AS IF THERE WAS NO TOMORROW !

Seriously, 1st week:

2AP: 3 x 30-40g/day (cardio/rest days)
2AP: 4 x 30-40g/day (weight training)

2nd week:

3AP: 3 x 50-60g/day (cardio/rest days)
3AP: 4 x 50-60g/day (weight training)

I haven't gone through as much bread and oats in 3 years as I did in this last two weeks !!!!

* 3 weeks prior to the stack, my diet was similar to week 1 in terms of carb consumption, except that I was consuming increased carbs ~120g/day, only on weight training days.
On non-weight training days : carbs < 50g/day.

* At the end of those 3 weeks I could barely see my abs
and there was no significant increase in strenght :

Prior to that, I was maintaining my definition by following a semi-keto diet with >50g carbs/day with very rare refeads (such as: an 8hr biking race, )

* The reason why I went on an increased crab diet prior running the AP/Recreate/PowerFULL stack is to get a better evaluation of its effectiveness.

Basically, instead of "adding supplements and changing diet", I opted for "adding supplements to the existing diet". This way any results would likely be due to addition of supplements and not due to a change in diet.

* RESULTS: Adding AP/Recreate/PowerFULL allowed me to increase carbs even further,
from 90-120/day to ~200-240g/day with no significant icrease in BF% :chick:

* End of week 2, I am as cut as I was on my semi-keto diet of
<50g carbs/day and I broke PRs in DEADS, BENCH and BI CURLS :clean:


I sound like a USPLabs rep

Side note: squats and powercleans increased as well as some other exercises, but I'm not here to write in epic proportions

Think it is soon time to add P-slin into the equation
....and also, time to post some pics, just in case you all started thinking that I'M SOOO FULL OF $HIT

Pics! Pics! Pics!

Originally Posted by Irish Cannon

I completely agree about pushing yourself. Especially on the bigger lifts like squat, bench, and deadlift. I always seem to be able to do more than I think. If I feel I've done my 3-rep max, I add another 10lbs or 15lbs, and I usually hit three reps again. I love those days in the gym!

Bodybuilding is all about getting BETTER, and you don't get better if you don't push yourself. I lift as hard and as heavy as I can EVERY session (no 'easy' sessions for Rosie, unless my body FORCES me to go down in weight!) The ONLY exceptions ARE Legs' exercises; I don't lift anywhere near my 1RM, simply because lifting heavy INcreases the muscle mass in my legs and glutes so fast that it's not funny, and they are the areas where I wouldn't mind having LESS muscle!

It's my week off, and you are all making me want to train SOOOO bad. This only throws fuel in the fire for when I start Part 2 of my log on Thursday.

Think it is soon time to add P-slin into the equation

yeah girl - now we're talking! I love that P-Slin.

Bring. It. On.

I guess you need to decide how you're going to dose it.

....and also, time to post some pics, just in case you all started thinking that I'M SOOO FULL OF $HIT

lol - Im sure everyone's keen to see your progress.

Make sure to sub to my new log guys. I'd really like to continue, and even beef up, the support that you all have been giving me in my last log. It helps a great deal.

Irish Cannon Gets Unnatural, Naturally - Part 2: CL's Blue Gene (sponsored)

DAY 13

Originally Posted by dragonfly

Side note: squats and powercleans increased as well as some other exercises, but I'm not here to write in epic proportions

OK, OK, I LIED, so me !

* Smith machine squats..........up by 22lb
(FINALLY putting the 44lb plates on the bar, I thought it would have taken another year to do that )

* Jumping squats ..........up by 11lb

* Leg ext..........up by 11lb

DAY 14

Originally Posted by USPLabs

nice siesta!

bump

LEGS&AR$E-DOMS THERAPY

Congrats on increasing those lifts. I bet you could even do more. I know on Leg Extensions and Squats I can always suprise myself.

Thanks Irish, true, I could have done more (I actually put that note in my gym log book- no need to be foolin' around with "endless" pre-warm ups !!!)
I did so many sets it was ridiculous, I kept adding the plates thinking - but surely this SHOULD be hard....instead it was

At least next time, I know where to go from !

Originally Posted by dragonfly

Thanks Irish, true, I could have done more (I actually put that note in my gym log book- no need to be foolin' around with "endless" pre-warm ups !!!)
I did so many sets it was ridiculous, I kept adding the plates thinking - but surely this SHOULD be hard....instead it was

At least next time, I know where to go from !

That's exactly what happens to me sometimes. I get upset after I've done my four working sets knowing I probably could have bumped it up another 10lbs; however, as you said, ya just make a note and be sure to bump it up next time. Leaves you feeling excited for the next time you hit those exercises.


I need to take a picture of me sleeping like you did for yourself. Instead of typing out "Rest Day" just post a picture instead. Nuf ced.

Originally Posted by Irish Cannon

That's exactly what happens to me sometimes. I get upset after I've done my four working sets knowing I probably could have bumped it up another 10lbs; however, as you said, ya just make a note and be sure to bump it up next time. Leaves you feeling excited for the next time you hit those exercises.

Definitely

Waiting till the next session is agonzing though

DAY 15&DAY16

DAY15 was baaaaaad! I could barely squat down to the toilet without gritting my teeth

DAY16, getting there, can’t believe remnants of DOMS are still hanging around, three days after the session

Then again, I never broke a PRs on :squat: by 22lb, usually it is more around a 5 pound mark.

Didn’t feel like having ANOTHER rest day so I decided to hit the gym for a shoulder/back workout (more upper back stuff, no point doing deadlifts if legs and CNS have BARELY recovered.

DAY 16-1st session since the stack where I started feeling mental fatigue and a slight lack of drive.

No surprise there, last two weeks have been ABNORMALLY INTENSE, plus, both DAY14&15 WERE NOT used for complete REST, still did some HIIT cardio, which was WROOONG !!!! OVERTRAINING !!!!


Rest means rest, not bashing yourself with a cardio session !!!!!

Anyways, the "crappy session" on day 16 was rescued by a PR in dumbbell shoulder press – up by 11lb !!!!!

I actually thought I was lifting the same weight as before the stack, it is not until later, when I went back through my log book, that I realized I broke the PR!

Shoulders are definitely getting bigger, shame I don't have some "before" pics !

Very impressive shape and cuts in your upper back.

Keep pushing through it, carb up and get back to it!!!!!

Shoulders and back look GREAT! Excellent build!

And congrats on another PR!

Wow, great upper back definition.

Sorry I'm late for the party!

I hope you know how to sew...

...'cause you're ripped!

derrrrr.

But seriously, you look great!

Originally Posted by borobulker

Keep pushing through it, carb up and get back to it!!!!!

Aye, aye Sir !

Originally Posted by shaddow

Shoulders and back look GREAT! Excellent build!
And congrats on another PR!

You know the drill Shaddow, 3g protein per pound of body weight, that's how it works