And thanks for replyin on the prior comment. Any opinions or knowledge is gladly accepted Thank you
Dave Palumbo has his competitors do 2 45 min incline walking for competitions and to spare muscle.
Really in my opinion any knid of cardio you can stand is the right cardio for you. After all it only matters that you do it. As long as diet is good and you are lifting weights at least 3-4 days a week.
As for your diet not being perfect. It doesn't have to be if you're bulking, and the extra calories will help. And cheating is all good sometimes.
As for "purging" your food through cardio, you're not necessarily going to burn the calories you just ate (and due to metabolism, you won't), but you may burn other fuel in your body.
At the end of the day, you need to find a happy medium that works for YOU.
0841 - Rollers:
a. 4 min in 39x16 @ 60% HRmax @ 110
b. 5 min in 39x15 @ 65% HRmax @ 110 rpm
c. 6 min in 39x14 @ 65-70% HRmax @ 110 rpm
d. 4 min in 39x13 @ 70-75% HRmax @ 110 rpm
e. 1 min in 39x16 @ 110 rpm (HR dropped back to 65%)
Started out pretty steady, no particular plan in mind. After 4 minutes, because HR wasn't rising, decided to do a 'step' , increasing intensity but keeping the same cadence every so often. Increased each 'step' by a minute until the last one, where legs were starting to ache a little. Finished off in an easy gear. Legs not feeling great afterwards, but session ok.
0941 - Back/Chest (1 min recovery between supersets):
1. CG PU 4 x 11, 7, 6, 6
2. Flat BB BP 4 x 6
3. BB BOR 4 x 6
4. P/U (feet on box, hands on s/b) 4 x 12
5. WG LPD 4 x 6
6. Inc. DB BP 4 x 6
7. Close-Grip T-Bar Row (CG TR) 2 x 12, 8
8. Incline Barbell Bench Press (Inc. BB BP) 2 x 12, 8
Superset A: CG PU were NOT great today; from the first set I felt weak. I managed 11 reps ok, and barely another half-rep. The second set was not a lot better, managing 7 full reps and a half-rep. The last two sets I was struggling to get the last rep on each out. Flat BB BP was not a lot better. Weight was the same weight as used for the last set last week, and the last set of the first rep was VERY slow in coming up. Second set was a little better, but the last two sets each saw a slow fifth rep and the SLOWEST sixth reps; so slow that I thought that I might not manage...Superset B: BB BOR were easy; 6 reps at the weight for the first 3 sets could easily have seen an INcrease in either weight or reps. Increased the weight for the last set and was fine. P/U: first day using the s/b variation. First set was a little 'off', with ankles rather than feet 'on' the box, and s/b moving too much; almost 'fell off' the s/b after the last rep. Second set was better, up on toes, concentrating hard every time I went down to keep my body as stiff as possible and the s/b with minimal movement. Third set was better, and really feeling my core holding me. Fourth set was the best...Superset C: WG LPD done at the same weight and reps for each set as last week, except the last set: higher weight, so new peak weight for 6 reps. Inc. DB BP done at the weight I used last week. Could have perhaps done a couple more reps on the LAST set (wtf?), but didn't...Superset D: Have not done CG TR in a while. Just chucked an extra 20kg (i.e. 44lb) on, and managed 12 reps easy. For the second set increased the weight by a further 25% and pulled off 8 reps. I have started to dislike doing Inc. BB BP, as it feels rather UNnatural. However, selected a weight for 12 reps for the first set; and increased it to get out 8 reps for the second set...Interesting session. A few moments there when I felt completely shattered and wanted it to be over already. A few moments when I was digging for the aggression that I've had over the last couple of weeks, and barely scratching the surface of anything remotely like it. Ok, though...
1057 - Stretch 21 min.
Sleep - Time and Quality: ~2230-0731 (waking at 0327), so ~9 hours sleep. Took me AGES to get to sleep last night (again). Woke briefly for one alarm this morning, and then back to sleep swiftly. Sleep very deep. Dreams a little more pleasant, but no less weird than lately...
Mental Alertness/Focus: Done quite a lot today.
Energy: Rollers was steady; more desire than energy. Resistance session was well done, although a few unsteady moments there. Energy been fairly calm and stable throughout the day. Just resting my legs tonight, so no run...
Motivation: THERE! A day or two of diet being back on track and I see results!
Mood/Aggression: Only a small bit of aggression today (damn, and I was wanting it in the gym!) Mostly calm (but not flat) and stable today...
Stress: Maybe a 7 on the 1 to 10 scale.
Libido: Well my BODY has been reacting today; not too sure how much my HEAD has been into it (except for a brief moment in the late afternoon)...
Strength: Maintaining mostly. But FEELING weak, especially on CG PU and Flat BB BP...
Quality of Training: 8/10 for the resistance session. Even though I was struggling a little on Superset A, I gritted my teeth in for the rest. And made good progress with new P/U variation
Pump and Vascularity: Yes, had a pump in the gym...Vascularity was not highly noticeable today (then again, didn't notice much but the weight I was trying to put up)...
Muscle Hardness/ : Delts and arms. Legs.
Body Composition and Look: Definitely browner (nice)...Legs looking good today, especially calves. Lost 'the soft' look of the last few days. Midsection a little better. Hips leaning.
Appetite: Not really. There was a moment this evening when I felt like devouring the 500g of chocolate in the cupboard instead of dinner (and most nights I WOULD have, and THEN had dinner (no joke)!), but controlled myself and thought of Thursday...Very thirsty, still...
Overall Sense of Feeling: A little better. A little more positive. A little smile.
dang!..girl even your fingers have there own excercises!..look at the lenght of that thing!..LOL...jk!..great log,and one hell of a job rosie!
Awesome job on passing up the chocolate! I'm fighting that too. I so want to misery eat!
ok i appreciate it. thanks for the advice guys!
0828 - HIIT Rollers:
a. 4 min in 39x16 @ 60% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 70% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 70-75% HRmax, rpm N/A)
d. 4 x 1 min effort in 39x13/1 min easy in 39x16 (HR 85-90% HRmax during efforts, dropping back to 50-60% HRmax during easy; rpm N/A during efforts, rpm 90 during easy)
Legs were feeling it from the start today. So, apparently, was HR. HR didn't rise much during the 'warm-up', but legs sure FELT it (the heavier high-rep squats and PBJ on the same day are doing that). First set of efforts was ok, but HR not really rising. During the second set of efforts, legs started feeling better (or maybe that was just me concentrating on trying to get HR up by spinning and 'blocking' out the pain). As something different, since HR was still NOT rising (when it SHOULD be!) decided on 4 x 1 min efforts, with the equivalent 'recovery' period (at a much lower intensity). HR certainly got up during them, from the FIRST effort in the set. It also dropped pretty rapidly in the recovery times. Legs were feeling better on the LAST effort than on the first! Still, glad to get off the bike and go stretch...
0851 - Stretch 21 min.
Sleep - Time and Quality: ~2330-0713 (waking at 0315, 0325, 0423, and 0600), so ~7 hours sleep (because it was quite broken, and stayed awake for a while in bits and pieces). Took ages to get to sleep (again). Sleep deep until the first alarm (at least you were able to wake up for it). Kind of drifting in and out of sleep for the next 3 hours pretty much. Should have got up at 0315 and just be done with it. Very sore neck...
Mental Alertness/Focus: Had to be there. Been a busy girl today...
Energy: Did HIIT ok. Been out and about doing things. Since legs were not the greatest during HIIT, going to give them another night off from a run, and hope that they are back up to speed for a high-rep Full Body resistance session tomorrow...
Motivation: Had to be there.
Mood/Aggression: Mood been fairly ok until not so long ago, when aggression kicked in. I am so sick of people fcuking me around and expecting me to jump to their whims!
Quality of Training: Good.
Pump and Vascularity: No pump...Vascularity has been ok; nothing great...
Muscle Hardness/Density: Legs.
Body Composition and Look: Looked better this morning. Needed a RESISTANCE session; always look better on days when I've done them. Only consolation is a nice golden glow...Shall be ok for tomorrow, I guess...
Appetite: CONTROLLING myself. I so badly want to stuff my face with chocolate and ice-cream and BAD food (yes, stress and aggression and simply because I LOVE food)!...Thirsty...
Overall Sense of Feeling: Got a headache right now. Been a bit funny all day...I just want to be able to start GETTING UP at 0315, and back into the routine that I like, is all (VERY frustrating that it's been so LONG since I've been able to!)...On another note, finished my first bottle of both Complete-Balance and Bio-Mend today. The "60-capsule" bottle actually had 63 caps and 64 caps respectively, and the Omega-Essentials one has 68 caps
0859 - Rollers:
20 min in 39x16 @ 55-65% HRmax @ 100 rpm
From the word 'go' legs were NOT loving it; they actually felt quite heavy and dead and fatigued, with some dull aching. Just let my body settle at a pace. HR was VERY low, but left it at that. Everyone needs recovery session sometimes...
1001 - Full-Body (1 min recovery between sets/supersets):
1. BB BS 2 x 20
2. BB RD (on box) 2 x 12
3. LLC 2 x 20
4. CG SR 2 x 20
5. P/U (feet on bench, hands on m/b) 2 x 20
6. BB SP 2 x 10 SUPERSETTED WITH 7. DB LR 2 x 10
8. Weighted Dips 2 x 12
9. DB ZC 2 x 20
10. Abs 2 x [a. rope crunch x 25, b. weighted crunch x 25]
After my legs being quite shattered on the rollers, was rather interested in seeing what I could PUSH my body to in the gym...BB BS. Upped the weight from last week (and even from earlier this week on Shoulders' Day). That is the heaviest I have lifted for BB BS in quite some time (since I have not been going heavy (if I have done them at all; was doing BB FS for a while instead, when I was doing squats), because my legs gain muscle VERY quickly) and was fine with 20 reps. Was quite light-headed after the first set. The second set was still ok, but starting to feel it a bit on the last 5 reps...BB RD. Done well...LLC. Dropsetted both sets still, but managed more for the same weight than did last week on BOTH sets. REALLY feeling hamstrings after 10 reps on each set, and had to stretch them out between sets...CG SR. Same weight as last week. Had to dropset both sets after 10 reps. Forearms screaming during the entire set both times...P/U. Done with hands on m/b (instead of s/b) as was not too sure I would be ok for 20 reps with hands on s/b. Next week I shall certainly attempt the hands on s/b though...Decided to superset Shoulders, doing 10 reps of BB SP and then 10 reps of DB LR. No problems with right biceps tendon (or left) during BB SP, which was interesting, considering it had been burning and aching this morning when doing nothing (and has continued to do so when NOT training today)...DB LR was done at almost peak weight, but struggling on the last few reps of the last set...For Weighted Dips I put a 16.5kg (i.e. 36.3) DB between my feet. Feet were slipping in the first set (weird), and I almost dropped the weight at 12 reps, so decided to stop there (besides, triceps had already been worked some in P/U and BB SP). Not a lot better in the second set with feet grip (feet felt 'weak', if that can happen), and was relieved when 12 reps was done. Weird...DB ZC done well. Feeling the burn in my biceps by the 15th rep of each set. Vascularity best after these...Finished off with Abs. REALLY feeling the rope crunches...A good session.
1114 - Stretch 23 min.
Sleep - Time and Quality: ~2315-0745 (waking at 0325, 0423, 0600, and 0613), so ~8.5 hours sleep. Again, deep. Dreaming. Woke feeling quite shattered, with migraine, and not wanting to do anything much...
Mental Alertness/Focus: Surprisingly, been there. Took some time after the gym though, to REALLY 'wake up'...
Energy: Not really had a lot; felt really fatigued. Body holding on, though. And got quite a few hours to get through yet...
Mood/Aggression: Reasonable mood. Pretty ok. No ups or downs or aggression...
Libido: Body is still 'reacting'...Just in a teasing mood today, though...
Strength: Mostly up; some maintaining (although high-rep is not focussed on strength I still lift as heavy as I can).
Quality of Training: Rollers bit blah; more 'recovery' than anything (probably a GOOD thing before the gym). Resistance session excellent; pushing for a bit more...
Pump and Vascularity: Wicked pump all over in the gym...Vascularity ok, but not as good as would be expected for such a session...
Muscle Hardness/Density: All over, today. Hardening up quite nicely. The last 3-4 days of good, clean diet with NO binging has made a HUGE difference.
Body Composition and Look: Abs (top 6 and obliques) are quite noticeable now. Hips look really lean. Starting to see a little more definition in legs. Actually pleased (for the most part) with how I'm looking today.
Appetite: Not really had any; eaten what I had to when I've had to...From now on I will be doing 3 days lower calorie/CHO (i.e. maintenance or just below) and 1-2 day high calorie/CHO (i.e. ANYthing goes) diet cycle...
Overall Sense of Feeling: Definitely more positive and happier than I have been...A little apprehensive about the photo shoot tonight. But should be fine (I'll just think of you and smile)...And then try for an early morning (if I can) tomorrow...
How did the shoot go? Did you shine!!
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
0839 - HIIT Rollers:
a. 4 min in 39x16 @ 60-65% HRmax @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75% HRmax, rpm N/A)
c. 4 x 40 sec effort/20 sec easy in 39x14 (HR 75-80% HRmax, rpm N/A)
d. 2 x 1 min effort/30 sec easy in 39x13 (HR 80-85% HRmax, rpm N/A)
e. 1 x 2 min effort in 39x12 (HR 85-90% HRmax, rpm N/A)
f. 1 min in 39x16 @ 66 rpm (HR dropped back to 60% HRmax)
g. 3 min in 39x16 @ 60-65% HRmax @ 102 rpm
Just let the body choose its own pace for the 'warm-up'; HR slow, as well as cadence (legs were still a bit 'fatigued'/'sore' from yesterday). First set of efforts were ok: Legs spinning and gasping for breath from the effort, but HR NOT rising (WTF???) Upped the intensity of the second set of efforts by increasing gear ratio AND effort duration, but HR still barely rose. Decided to make the efforts an extra 20 seconds LONGER again for the third set, in a HIGHER gear. Saw HR rise then; as well as legs screaming. Just because I am somewhat of a masochist when it comes to training I made the last set of efforts a continuous 2 minute effort. HR was 85% HRmax by the end of the second minute and 90% HRmax by the end of the second minute; gasping at the end of THAT. An easy minute to let the legs recover, and then back to letting the body 'settle' at a pace for the rest of the 'cool-down'.
0902 - Stretch 23 min.
1003 - Arms (1 min recovery between alternate sets and supersets):
Alternate Set A
1. CG PU 4 x 15, 9, 9, 6
2. Weighted Dips 4 x 12
3. Flat CG BB BP 4 x 6
4. DB ZC 4 x 12
5. DB FP 4 x 12
6. Inc. DB BC 4 x 12
One of the 'easier' sessions of the week (yeah, right)...Alternate Set A: Started off with CG PU (FULL reps). REALLY surprised when I easily pumped out 13 reps and then was able to do a couple more, albeit struggling on the last part of the last rep. Held out reasonably well on the last 3 sets. Used a 16.5kg (i.e. 36.3lb) DB between my feet for the Weighted Dips, and unlike yesterday, feet were fine and held on. Triceps were feeling the last set for sure, and last 2 reps were very slow and painstakingly done...Superset A: Flat CG BB BP done at the same weight as last week. Straight to DB ZC; where wrists were fine, and really able to see the veins in my arms. Because I was standing 'between' mirrors I could see my back as well, and it looked good whilst lifting...Superset B: With DB FP I selected a lighter DB at 18.5kg (i.e. 40.7lb) because I wanted 12 reps put EACH set, and I knew that on the LAST set I would be struggling with the last few reps (which I did; the first 3 sets were pretty easy). Inc. DB BC were done slightly lighter than last week; but REALLY feeling the burn in my biceps, and quite painful on the last 2 sets...Walked out of the gym pretty pumped and happy with the 40-minute session...
Sleep - Time and Quality: ~0030-0628 (waking at 0315, 0325, 0423, and 0613), so nearly 6.5 hours sleep. Was quite wired after last night, and took me ages to get to sleep once got to bed. On and off sleep, drifting in and out. Woke ok...
Mental Alertness/Focus: There for the morning. Just been watching DVDs after training (and shopping for the binge)...
Energy: On the bike, not so sure. In the gym, yeah good. After training, pretty uncomfortable from all the food, so none...
Motivation: What can I say? Today was binge, no holds barred. After waking this morning and feeling pretty positive about everything I let it all go in a 9 hours of binging (I won't be doing THAT in a hurry again, that's for sure) As long as tomorrow is BACK to good
Mood/Aggression: Not a lot of anything. Except disappointment in the EXTENT that I let myself go with my diet today
Stress: Depends what you're asking about...
Quality of Training: HIIT was interesting. Resistance session was 8.5/10.
Pump and Vascularity: Wicked pump, almost so bad that it was BURNING in biceps, in the gym...Vascularity not as high in the gym (although still seeing brachial veins etc.), but VERY good after all the eating...
Muscle Hardness/Density: Arms. Glutes and legs.
Body Composition and Look: This morning looked good; I was ok with the reflection in the mirror. Stomach ALMOST flat (most would say it IS, but I still see the small 'rise'). Hips are so lean that 'Adonis Belt' is VERY noticeable...Because my diet has been excellent over the last 4 days, I'm quite bloated now from all the food I've eaten today (but it will be gone in a few days)...
Appetite: It's EASILY been at LEAST 5000 calories consumed today (yes, no ****)! I'll be a good 3-4kg (i.e. 6.6-8.8lb) heavier tomorrow!...Not been very thirsty though (because of all the food), but have still drunk a galleon of water...
Overall Sense of Feeling: I was positive and happy this morning. Simply because of the way my body feels, not so great tonight. (And it's also been a hot and muggy day, which just adds to the discomfort). But, not to worry...Shoot went ok last night. It was a little different to what I expected, but all good There's a few more ideas in the works...
NOTHING. Day OFF
Sleep - Time and Quality: ~0130-0920, so nearly 8 hours sleep. Was very awake last night, and couldn't get to sleep when I went to bed (which WAS early this morning). Sleep deep. Dreams strange and weird. Quite shattered on waking...
Mental Alertness/Focus: Not really wanting to be thinking about too much today. Watched a movie and then passed out...
Energy: Not really had a lot. Pretty fatigued. Not really in the mood for training (NOT the attitude to have; a day OFF is the LAST thing I SHOULD be doing after yesterday's binging!), so I didn't do any (although body probably needs the rest, but not good enough of an excuse either). Passed out ~1300, and was only woken by a text at 1428...
Mood/Aggression: Aggressive and pretty fcuked off in general. Some people need to start learning to take some fcuking responsibility for their decisions and actions and stop expecting me to 'clean up' after them!!!
Stress: 9 on the 1 to 10 scale!
Joints: Fine (although mid to lower back has been aching (muscular) today).
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity ok...
Muscle Hardness/Density: Delts and arms. Glutes and legs.
Body Composition and Look: Actually not as bad I thought I would be after yesterday (courtesy of my pre-bed double-dose of NeoVar Recomped). Will be back to pre-binge 'shape' in a couple of days...
Appetite: None. Just THIRSTY...
Overall Sense of Feeling: Not too good
0836 - Rollers:
a. 10 min in 39x16 @ 60-65% HRmax @ 104-106 rpm
b. 10 min in 39x16 @ 60-65% HRmax @ 110 rpm
Legs were a little achy to start with, but ok once I got into it. Just let the body settle at a pace. After 10 minutes the pace got a little quicker (but not much), and legs felt better. HR did not rise at all during the session, though, and stayed at a pitiful 60-65% HRmax.
1037 - Full-Body (1 min recovery between sets/supersets):
1. BB BS 3 x 20, 25, 20
2. BB RD (on box) 3 x 10
3. LLC 2 x 20
4. CG SR 2 x 20
5. P/U (feet on bench, hands on s/b) 2 x 20
6. DB SP 2 x 10 SUPERSETTED WITH 7. DB LR 2 x 10
8. Weighted Dips 2 x 20
9. DB ZC 2 x 20
10. Abs 3 x [a. weighted crunch x 15, b. hanging straight leg raises x 10, c. s/b double leg lifts x 10]
Decided to do another high-rep session, similar to Thursday...Started with BB BS. Same weight as Thursday. Managed better than Thursday though. Decided to do 20 reps per set, but because I could have easily done more on the first set, did a few more on the second, and then decided to do a third. I was going to KEEP going, but since no desire for bigger legs, let it go...Did BB RD on a box three times as high as the step I have been using until now. Was able to go lower, but not feeling too much of a stretch...LLC. Both sets dropsetted like Thursday, but not as soon as on Thursday...CG SR. Both sets dropsetted as well. Forearms screaming, and left shoulder hurting (NOT biceps tendon). Started getting REALLY frustrated and wanting to throw weights around and beat something to a pulp...The anger continued during P/U. I did them with hands on s/b today, and after 10 reps almost every rep was a battle. My core was being well controlled, and each rep was a grunt to get up and focus...Aggression and frustration continued on with DB SP and DB LR. Both shoulders starting to hurt now, left more than the right. What would normally be an easy weight for DB SP saw only 10 reps per set. DB LR at almost peak weight though...Weighted Dips were done with an extra 18.5kg (i.e. 40.7lb). Definitely a battle today. Shoulders and arms were already fcuked after everything else...DB ZC. Done better than on Thursday. No pauses or wrist or forearm pain. Last 2 reps of last set slower, though. Seeing biceps well. And vascularity knotted up...Finished with Abs. Didn't feel anything on weighted crunches. Started to feel something on hanging straight leg raises. And definitely feeling them on the s/b double leg lifts...Actually walked out of the gym feeling REALLY good. Better than when I walked in. And feeling more comfortable with myself.
1215 - Stretch 20 min.
Sleep - Time and Quality: ~2230-0830 (waking at 0613, 0625, and 0723), so ~10 hours sleep. Deep. Dreaming. Uncomfortable; woke with sore shoulders and neck. Woke not really wanting to do anything...
Mental Alertness/Focus: There. I'm stressed out of my mind!
Energy: I didn't have any this morning before I got on the rollers, and was actually resenting the time on them. But by the gym I was wanting to do it, and in the gym I had energy. Afterwards was ok. Watched a movie; it should have been only 3 hours, but after all the interruptions and hassles, ended up being just over 5 hours (ah well; filled up the better part of the afternoon). Now feel a little flat and drained. Was trying to psych myself up for an evening run, but not tonight...
Motivation: Good. Back on track.
Mood/Aggression: After the last 24 hours I am emotionally and mentally drained and exhausted. Lots of aggression and frustration and wanting to beat something to death...
Stress: VERY high!
Strength: Maintaining (although the resistance session was NOT about strength).
Quality of Training: Rollers ok. Resistance session pretty good.
Pump and Vascularity: Pump all over in the gym (yes, including legs)...Vascularity was knots and blue lines...
Muscle Hardness/Density: All.
Body Composition and Look: Looking better than yesterday.
Appetite: Not really...VERY thirsty though...
Overall Sense of Feeling: I want to be a rock island again...