Restoring Rosie: AN calls in the full cavalry (and a few extras)
- 09-20-2008, 09:37 PM
Restoring Rosie: AN calls in the full cavalry (and a few extras)
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.
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).
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).
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.
Daily comments will be made on the following:
Sleep - Time and Quality
Quality of Training
Pump and Vascularity
Body Composition and Look
Overall Sense of Feeling
This log will start tomorrow. Enjoy!
- 09-20-2008, 11:18 PM
09-20-2008, 11:23 PM
09-21-2008, 12:46 AM
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.
09-21-2008, 01:23 AM
09-21-2008, 01:34 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.
09-21-2008, 02:21 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
NSCA - CSCS
09-21-2008, 03:48 AM
Great to have you all here.
09-21-2008, 12:42 PM
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.
09-21-2008, 02:14 PM
I look forward to this log - your logs are definitely some of the most informative and well written on AM.
09-21-2008, 04:20 PM
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.
09-21-2008, 06:24 PM
09-21-2008, 06:44 PM
what symptoms were u showing that made u go to doc for chronic fatigue syndrome
toes-on-the-nose.blogspot.com Deployed blogging
09-21-2008, 06:58 PM
09-21-2008, 07:36 PM
It wasn't for that, specifically. I've always known that my health probably wasn't the best (even if I WAS fit). Actually, it was reading through some of the material for my Exercise Considerations for Special Populations paper that first made me take a closer look at my health. And when I mentioned a few concerns I had with one of my lecturers, he suggested that I go and see a doctor about them. Some of the symptoms I have, I've had for a VERY long time (as long as I can remember/since the start of my cycling days). Others have been occurring since December last year. And some have only exhibited in the last 8 weeks. All in all, it made me WANT to know what was going on with me (I'd rather know than not, if you know what I mean).
09-21-2008, 11:40 PM
09-21-2008, 11:58 PM
09-22-2008, 12:07 AM
SilentBob doesn't know what's going on in here, but he is subbed for the fun!
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
09-22-2008, 12:44 AM
09-22-2008, 12:45 AM
09-22-2008, 12:49 AM
09-22-2008, 01:05 AM
Just letting you know I'm here babe. I'm kinda in on this one by default because The Sean said so...lmao. Hey I couldn't help it...had to have some fun with the third person bandwagon here.
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
09-22-2008, 01:51 AM
09-22-2008, 01:54 AM
09-22-2008, 02:28 AM
0800 - HIIT Rollers:
a. 4 min in 39x16 @ 80% HRmax @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 90-95% HRmax, rpm N/A)
c. 1 min in 39x16 @ 106-108 rpm (HR dropped back to 85% HRmax)
d. 7 min in 39x16 @ 85-90% HRmax @ 115-116 rpm
e. 4 min in 39x16 @ 90-95% HRmax @ 120 rpm
f. 1 min in 39x16 @ 112 rpm (HR dropped back to 85% HRmax)
I WANTED to be doing this today (I considered going for a run, and doing tomorrow's training today, and today's tomorrow, but decided to stick to the planned HIIT; and do today's resistance session tomorrow). Anyways, on the bike, and my legs were ok (higher cadence was NOT a problem to be asking of them; which is interesting (good, though), considering that they've been battling to stay at 108-110 rpm lately). HR, to my surprise, rose rapidly, and stayed about the level that Rosie likes it to be at for the duration of the session (yes, even in the 'easy' parts). Efforts were all well done today; I had the energy, and was spinning my arse off, trying to hit the 70 km/hr mark. No hip or knee pains. I felt good. And after the efforts, when I took a minute to 'recover', HR did not actually drop as fast or to as low as it would normally (interesting). As you can see, decided to do another 4 minutes at high intensity, just because I could. A satisfied Rosie finished the session all slick and shiny
0828 - Stretch 26 min.
Sleep - Time and Quality: ~2230-0651 (waking at 0234, 0315, 0325, 0423, 0430, and 0630), so ~8 hours sleep. When I woke up at 0430, I was conscious for a while, being poked and prodded and lifted out of bed, in an attempt to wake me and get me up (didn't work, obviously). It's a START, at least. Hopefully tomorrow I shall be able to get UP at 0315!
Mental Alertness/Focus: I have actually been pretty good, today. Did some research for an assignment. Even went to class. Been pretty productive, so far...
Energy: This was lacking when I woke up. However, on the rollers I was fine. And afterwards. Even walking to and from school was ok, today (normally it would be a 'drag' home). I haven't 'crashed' yet, which is interesting...
Motivation: I'm stoked that I have been able to be 'fine' all day, so far...
Mood/Aggression: No aggression...Reasonably good mood...
Stress: A little there. Some from study (but I'm trying to IGNORE that). ATTEMPTING to 'relax'...
Libido: This has been pretty high for the last couple of days. After a long time of being pretty much non-existent (apart from the odd flare here and there), it's actually rather welcome...
Joints: Hips were fine during HIIT. Back has only had minor aches today.
Quality of Training: For the first time in a long time, I am 'happy' with a rollers session!
Pump and Vascularity: No pump...Vascularity has been interesting...
Muscle Hardness/Density: Delts and arms are feeling harder than they were...
Body Composition and Look: Midsection is continuing to look leaner (I'm wondering if perhaps the lower intensity (albeit UNintentional) during cardio last week had anything to do with this? Along with the diet, which was nowhere near as bad as it has been). Hips are also leaning out some. And shoulders and arms looking ok.
Overall Sense of Feeling: Rosie's almost back on track, which is a positive start...I started feeling the effects of the Hot-Rox Extreme from the first dose (started off at 2 caps this morning, and another cap mid-afternoon), and it seems to have a 'warming' effect ~20 minutes post-dosing (which is not necessarily a 'bad' thing)...I've forgotten what Drive tasted like, and it was screwed up face after my first dose (I'll get used to it after a few days, and soon it'll be "what taste"?)...So, looking forward to seeing what happens over the next 8 weeks...
09-22-2008, 02:33 AM
hey, someone else whose been crazy enough to do 4 full body sessions a week! I swear I have never had such progress or been able to eat so much.
I like your tweaked version too, with 3 full body and one split part per week - gives the frequency for everything that I like, plus the ability to focus on a lagging bodypart.
Edit: what, if I may ask, is a "roller"? From the description, it sounds like you're doing HIIT on something like an elliptical machine, but I wasn't sure.
09-22-2008, 02:34 AM
09-22-2008, 04:00 AM
Rollers are exactly that: rollers. Ever watched track cycling on tv? When the cyclists are warming up, they use either rollers or an A-frame. Rollers are 3 rollers that you put your bike on, and away you go. So, no, rollers are NOTHING like an elliptical machine; it's just Rosie on her bike INside
Anyways, welcome aboard, Resolve
09-22-2008, 10:32 AM
Good luck on getting back to your old self. I have been where you are and its hard. I suspect I may have the same but with 3 kids there is no such thing as down time.
09-22-2008, 12:55 PM
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