Restoring Rosie: AN calls in the full cavalry (and a few extras)

Guejsn · 09-20-2008, 08:37 PM

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!

**Irish Cannon** · 09-20-2008, 10:18 PM

In.

My buddy has Chronic Fatigue Syndrome. You manage it much better than he does.

Guejsn · 09-20-2008, 10:23 PM

Quote:

Originally Posted by Irish Cannon

In.

My buddy has Chronic Fatigue Syndrome. You manage it much better than he does.

Great to have you along...Thanks...I don't feel like I'm managing very well at all. But, for the record, the last 2 days have been the least fatigued that I have been for a long time now.

**Irish Cannon** · 09-20-2008, 11:46 PM

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.

**Hurleyboy05** · 09-21-2008, 12:23 AM

Here comes AN ninja girl.

**jmh80** · 09-21-2008, 12:34 AM

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.

**VolcomX311** · 09-21-2008, 01:21 AM

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

Guejsn · 09-21-2008, 02:48 AM

guys!!!

Quote:

Originally Posted by Irish Cannon

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.

Rosie's life is run at a million miles an hour. I burnt out when I was in my first year as a Junior when I was cycling, and again when I was a first year senior, from all the training and stress and demands. My sport has always been the hub of my life, and now training is again. Rosie has to learn BALANCE.

Quote:

Originally Posted by Hurleyboy05

Here comes AN ninja girl.

Hiya, Hurleyboy

Quote:

Originally Posted by jmh80

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.

I post daily. Just finished up my last log. Rosie always opens her logs like that. Enjoy

Quote:

Originally Posted by VolcomX311

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

Well, I decided that I would start back on the full attack again, since I've been 'away' from them for so long. It's only going to be for 8 weeks at the moment; I'll see how I go after that. Great to have you along, Volcom.

Steveoph · 09-21-2008, 11:42 AM

Few quick Q's:

Why do you supplement with B5.

New or old IGF-2

Have you considered CLA & Sesamin?

What is your HIIT routine like?

Sign? (JK,

). Best of luck, and I'll follow along and hopefully I can help somehow.

**Hurleyboy05** · 09-21-2008, 01:14 PM

I look forward to this log - your logs are definitely some of the most informative and well written on AM.

Guejsn · 09-21-2008, 03:20 PM

Quote:

Originally Posted by Steveoph

Few quick Q's:

Why do you supplement with B5.

New or old IGF-2

Have you considered CLA & Sesamin?

What is your HIIT routine like?

Sign? (JK,

). Best of luck, and I'll follow along and hopefully I can help somehow.

I'm using B5 to help counter the effects of the Icariin in both RPM and Drive, to keep my skin good, since I've noticed some slight blemishes when using them over an extended period of time (vanity, I guess, since I've never had any problems with my skin before).

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:

Originally Posted by Hurleyboy05

I look forward to this log - your logs are definitely some of the most informative and well written on AM.

Why, thank you, sir