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| | #1 |
| Registered User | INTRODUCTION Name: Rosie. Age: 24. Training Status: Highly Trained/Ex-Elite Athlete. Goal (of this phase): Recomping and 'Recovery'. Since I am no longer competing, a log following 'competition preparation' is extinct. The photo shoots are still on, with four set up for November/December this year, once study is over. Recently I was diagnosed with Chronic Fatigue. Anyways, long story short, along with the Chronic Fatigue came a few other things that made Rosie sit back and REALLY take a long, hard look at her health. This log will pretty much follow me as I fight and climb back up to the heights I was at...And then SURPASS them. DIET I 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) will change on a day-to-day basis. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4 (four tiered protein matrix of whey protein concentrate, whey protein isolate, calcium caseinate, and egg albumin), tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds). SUPPLEMENTS Just to make sure that I am creating the most anabolic environment for my body, and ensuring that I stay lean (I am 10% BF right now) and even get leanER, whilst gaining strength and improving endurance, and keeping my joints under control, I will be using the full AN range (except Lipotrophin-AM - using Hot-Rox Extreme as my 'fatburner', and Osteobolin-C - using OsteoSport as my joint supplement). RPM: 2 caps 80 min pre-gym (on NON-gym days - 1-2 caps 80 min pre-cardio). Drive: 2 caps 80 min pre-gym, and 2 caps mid-afternoon (on NON-gym days - 2 caps first thing in the morning, and 2 caps mid-afternoon). NeoVar Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps 30 min pre-cardio, and 2 caps immediately post-cardio); sometimes 4 caps last thing at night. IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night. Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night. OsteoSport: 4 caps first thing in the morning. Lean Extreme: 1 cap first thing in the morning, 1 cap 30 min pre-gym, and 1 cap last thing at night (on NON-gym days - 1 cap first thing in the morning, 1 cap 4 hours post-waking, and 1 cap last thing at night). Hot-Rox Extreme: 2-4 caps first thing in the morning, and 1 cap 45 min pre-lunch. Poseidon: 1 serve first thing in the morning, 1 serve 30 min pre-gym, and 1 serve last thing at night (on NON-gym days - 1 serve first thing in the morning, and 1 serve last thing at night). Super Calcium Complex: 1 cap post-breakfast. Vitamin B5: 5 grams first thing in the morning, and 5 grams immediately post-gym (on NON-gym days - 5 grams first thing in the morning, and 5 grams immediately post-cardio) (when it arrives). TRAINING Monday: 20 min HIIT + 20-30 min Stretch + Gym Full-Body Tuesday: 20-30 min Cardio + 20-30 min Stretch Wednesday: 20 min HIIT + 20-30 min Stretch + Gym Full-Body Thursday: 20-30 min Cardio + 20-30 min Stretch Friday: 20 min HIIT + 20-30 min Stretch + Gym Full Body Saturday: 20-30 min Cardio + 20-30 min Stretch + Gym (4-week rotation of Back, Shoulders, Arms, and Chest) Sunday: Either a DAY OFF or 20-30 min Cardio + 20-30 min Stretch I have decided on doing Full-Body sessions again, as when I did it back in June/July, it worked rather well (I was doing 4 x Full-Body sessions per week). Yes, it shot my body to pieces, but it WAS a GOOD shock to the system, which is what I am wanting now. However, I will only be doing 3 x Full-Body sessions, and the fourth Gym session each week I shall focus on ONE body-part, rotating body-parts each week (i.e. so this programme shall go for 8 weeks, as I plan on rotating each body-part TWICE). ALL Gym sessions will see Rosie lifting as hard and as heavy as she can; I don't do 'easy' days (if they happen, it is only because my body won't respond the way I want it to!) Days Off will be limited to one per week, IF I even have one. COMMENTS Daily comments will be made on the following: Sleep - Time and Quality Mental Alertness/Focus Energy Motivation Mood/Aggression Stress Libido Joints Endurance Strength Quality of Training Pump and Vascularity Muscle Hardness/Density Body Composition and Look Overall Sense of Feeling This log will start tomorrow. Enjoy! ![]() Recomp with IGF-2 + NeoVar Recomped No pain = ALL GAIN with OsteoSport Better Results Through Science with Applied Nutriceuticals Sponsored Athlete & NZ Rep |
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| AM's Official Coppertop | In. My buddy has Chronic Fatigue Syndrome. You manage it much better than he does. Irish Cannon Teams-Up with LG Science's T-911! (Sponsored) Irish Cannon Refreshes the Receptors with PAL's Reset AD (Sponsored) We're the South Side Irish as our fathers were before / We come from the Windy City and we're Irish to the core! Slainte! |
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| Registered User | Quote:
Recomp with IGF-2 + NeoVar Recomped No pain = ALL GAIN with OsteoSport Better Results Through Science with Applied Nutriceuticals Sponsored Athlete & NZ Rep | |
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| | #4 |
| AM's Official Coppertop | He used to be a competitive bodybuilder, but after his last show about two years ago he pretty much just gave up. I used to live with him and I'd occasionaly get him to come to the gym with me, and he worked hard while he was in there, but he just didn't put much effort into it outside the gym. He still has an excellent frame, but hardly any mass. Most energy that he does have goes into studying for law school. Irish Cannon Teams-Up with LG Science's T-911! (Sponsored) Irish Cannon Refreshes the Receptors with PAL's Reset AD (Sponsored) We're the South Side Irish as our fathers were before / We come from the Windy City and we're Irish to the core! Slainte! |
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| Nevernude Rep | Here comes AN ninja girl. ![]() Member: Blitzkrieg Ninja Brigade - Drinking For Science "Alright, uh.. later dudes. S you in your A's, don't where a C, and J all over your B's." - Charlie Kelly (IASIP) Hurley is logging LG's pSARM! |
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| It's a Canes thing... | Um - apparently I've not been around much lately because I've not seen your posts. That's one helluva opening for a log. Looks like something I would write with all those damn supps. LOL. R.I.P Dad. I miss you. X-factor/Drive/RPM Log Come see a 4.0 gpa chemical engineer's pictures SNS Rep. IBE mod. C-A-N-E-S!!! Champs - '83, '87, '89, '91, '01. Club Myth - Official P.I.M.P. I brings the hot chicks. |
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| Gold Member | That's quite a full arsenal. There are seasons where I enjoy meticulous and strategic dosing throughout the day and there are seasons where I just want to handle all my dosages for the day in one to three settings. I'm currently in the latter season, so kudos on the discipline to come. Good luck and have fun, we'll be watching your success |
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| Registered User | Great to have you all here. guys!!!Quote:
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Recomp with IGF-2 + NeoVar Recomped No pain = ALL GAIN with OsteoSport Better Results Through Science with Applied Nutriceuticals Sponsored Athlete & NZ Rep | ||||
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| Nevernude Rep | I look forward to this log - your logs are definitely some of the most informative and well written on AM. Member: Blitzkrieg Ninja Brigade - Drinking For Science "Alright, uh.. later dudes. S you in your A's, don't where a C, and J all over your B's." - Charlie Kelly (IASIP) Hurley is logging LG's pSARM! |
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| | #11 | ||
| Registered User | Quote:
New IGF-2 formulation. No, I have not considered using either CLA or sesamin. No need. (Note that I did use CLA for ~12 weeks waaay back in 2004). HIIT will be the same as it has always been (read my other logs), either done on the rollers or sprinting. If rollers: 4 min 'warm-up', then 8 x 20 sec effort/10 sec easy, followed by 4-12 min at whatever pace I feel like. If running: 4 min jogging, followed by 8-24 x 20-25 sec efforts/5-10 sec easy, finishing with 4-5 min jogging. Sessions usually last 12-20 minutes. Sign? As in star? Gemini (THAT should have been EASY to figure out, LOL). Or Rat, if you're going by the Chinese Zodiac. Cheers for following along. Quote:
![]() Recomp with IGF-2 + NeoVar Recomped No pain = ALL GAIN with OsteoSport Better Results Through Science with Applied Nutriceuticals Sponsored Athlete & NZ Rep | ||
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| Registered User |