The Female Terminator Chronicles
- 01-02-2009, 03:47 AM
The Female Terminator Chronicles
Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).
Height - 156.6cm - i.e. 5'2"
Body mass - 51kg - i.e. 112.2 pounds
Body composition - 9.7% bodyfat (BF)
It's a new year and time for a log of epic proprtions (i.e. something to last the year), covering everything from supplements to training. 2008 was great, but 2009 is going to be AWESOME!
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 Sport Pro 4 (four tiered protein matrix (that also includes BCAA?s and L-Glutamine) 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 9.7% 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 Drive, Lipotrophin-AM, and Osteobolin-C - using OsteoSport as my joint supplement). Other supplements (AN and other companies) will be cycled in and out as the log progresses, with any changes noted when relevant.
NeoVar Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps immediately post-cardio, and 2 caps 20 min pre-high-carbohydrate-meal later in the day); sometimes 4 caps last thing at night.
Leppin Sport Pro4: 40g (contains 30g protein per 40g) with breakfast (i.e. meal 1), 20-40g with meal 2, 20-40g with meal 4.
Omega-Essentials: 2 caps immediately post-breakfast.
Complete-Balance: 2 caps immediately post-breakfast.
Bio-Mend: 2 caps immediately post-breakfast.
OsteoSport: 4 caps first thing in the morning.
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.
RPM: 2 caps 80 min pre-gym (NOT using on NON-gym days).
Cardio is to be done either boxing, cycling, rowing, running, or skipping.
3 x 20 min sessions per week (Monday, Wednesday, Friday)
3-4 x 20+ min sessions per week (Tuesday, Thursday, Saturday, Sunday#)
1-4 x 20-30 min sessions per week (whatever day I feel like, but it will be done pm)
# Days Off will be limited to one per week, IF I even have one.
4-5 sessions per week. Doing Body-Part Splits (excluding Legs), and adding in 1-2 Full-Body sessions. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they will be done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit.
Day 1 - Shoulders
Day 2 - Back/Chest
Day 3 - Full-Body
Day 4 - Arms
Day 5 - Full-Body
I stretch for 20-30 minutes a day, usually after my cardio.
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
- 01-02-2009, 04:23 AM
1144 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 85-90% HRmax, rpm N/A)
e. 1 x 60 sec effort in 39x12 (HR 90-95% HRmax, rpm N/A)
f. 2 min in 39x16 @ 56 rpm (HR dropped back to 50% HRmax)
g. 2 min in 39x16 @ 60% HRmax @ 90 rpm
Quite a LOT later than 'normal' this morning (only just). Started out at an ok pace. Body was feeling MUCH better than yesterday (must have needed the 'recovery' session). Since I have been pushing myself and raising the standard the last couple of weeks with HIIT Rollers, I decided to yet again. Instead of doing the first set of efforts in the 'starting' gear, I upped the gear ratio and did them at a higher intensity. HR got up fairly quickly, and stayed there. Legs felt fine. Second set of efforts was done at an increased intensity from the first. Still, legs were fine. HR started rising higher. Third set of efforts at a higher level still. By the last two efforts, even though legs did not seem to be spinning any less, my lungs were starting to feel it, and I was gasping for air (but not giving in). Just to make sure that I pushed myself to the LIMIT, I upped the gear AGAIN, and spun as hard and as fast as I could for a MINUTE. HR definitely got HIGH during that. Lungs burning, and dripping with sweat. Took a couple of minutes afterwards to get my breath back and recover my legs. The last two minutes of the session were easy...Although not doing any movements that would irritate it, right biceps tendon was aching some during the efforts...Finished wet, but happy...
1207 - Stretch 37 min.
2021 - 5.5km Run:
FINALLY, a 'night' run. Still light, though. Not much cooler than the day had been. No music today; I was driven by aggression...Started out well. First km was done in 4.41 min, second not a lot slower at 4.47 min. Third km was a little faster at 4.42 min. However, at the 19-min mark I started having sharp shooting pains in my stomach, and the pace dropped right back to 4.62 min/km. I managed to find some angry energy in the last 100m, sprinting down the street and up the driveway. When I finished I was exhausted, but not near collapse, as I have been of late. Starting to see some of the old pace creeping back in. I'll be back up to speed before I know it!
Sleep - Time and Quality: ~2330-1024 (waking at 0700 and 0723), so nearly 11 hours sleep. Very deep. Vivid dreaming...
Mental Alertness/Focus: Been there.
Energy: HIIT Rollers this morning were just great; the energy was there. Watched a couple of DVDs early afternoon. Although felt a little fatigued, got a jolt of energy in the evening from some aggression, and went out and did a 5.5km Run, in a time the fastest I've done since last August...
Mood/Aggression: Been in a fairly calm, almost flat mood most of the day. Some aggression and seriously wanting to beat something to a bloody pulp in the evening. Calming down now (better mood, because of run). But you know it's always a rollercoaster...
Libido: Reasonably high. But not as high as it has been the last few days. Had my mind focussed on more important things that need sorting.
Quality of Training: Excellent. 2009 is a year for RAISING the bar even HIGHER. There will be NO excuses!
Pump and Vascularity: No pump...Vascularity has been awesome all day, though...
Muscle Hardness/Density: Arms. Glutes and legs.
Body Composition and Look: When I was 9.7% BF around this time last year I was 4kg LIGHTER, so that's something...Now to just get LEANER still. Aiming for that 8-pack...
Appetite: Not a lot all day. Very thirsty, though.
Overall Sense of Feeling: Yes, if asked the question "Could I imagine a future without you?", the answer would be an instant and emphatic "NO!"
01-02-2009, 11:50 AM
01-02-2009, 11:54 AM
01-02-2009, 12:36 PM
01-02-2009, 02:07 PM
I use Lipotrophin-PM (L-PM) for the deeper sleep benefits and NOT as a fat burner. It's actually the only AN supplement that I have used as a stand alone so far, and I could feel the effects of it pretty much straight away; it gives that thermogenic feeling in your belly about 10 minutes after taking it. My main motivation for using it initially, though, was for the benefits of the deeper and more restful sleep and eliminating drowsiness upon waking, since my sleep (if I slept at all!) was often very broken and of poor quality. Plus, I could never sleep for longer than 4-5 hours; on L-PM I have been sleeping up to 10-12 hours sometimes, a dramatic change to how I used to be! If you are going to use L-PM, instead of taking it 45 minutes pre-bed that it recommends on the bottle, though, I suggest taking it either JUST BEFORE you go to bed, or 2-3 hours before you're planning on wanting to be sleeping, since I've found that it takes me 2-3 hours to get to sleep if I take it at any other time (the sleep is great, though, when I get there). Definitely a STAPLE supplement to be using (and if you're wanting to maintain relative leanness, then it can help there too).
No, I don't get drowsy taking L-PM in the morning. Why?
01-02-2009, 02:11 PM
01-02-2009, 02:14 PM
01-02-2009, 02:14 PM
01-02-2009, 02:25 PM
01-02-2009, 02:27 PM
01-02-2009, 04:07 PM
01-02-2009, 04:43 PM
01-02-2009, 05:39 PM
01-02-2009, 05:51 PM
01-02-2009, 09:30 PM
"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
01-03-2009, 03:59 AM
01-03-2009, 04:14 AM
0847 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 120 rpm
b. 5 min in 39x15 @ 80-85% HRmax @ 120 rpm
c. 5 min in 39x14 @ 85% HRmax @ 120 rpm
d. 5 min in 39x13 @ 85-90% HRmax @ 120-125 rpm
e. 1 min in 39x16 @ 110 rpm (HR dropped back to 75% HRmax)
Even after hammering myself in the HIIT session yesterday AND doing a run, legs felt surprisingly FRESH this morning. Decided on a 'step' protocol for the session. Started out at a high cadence, which I was determined to keep. Every 5 minutes upped the gear ratio, keeping the cadence the same. HR rose well. Legs held out just as well. Fatigue was not an issue. Nor were sore joints or anything else. Very thirsty, though. In the last 'stage' increased the cadence slightly, just to make sure that I was REALLY working. Had a minute 'easy' at the end to get HR back down.
0935 - Full-Body (1 min recovery between sets/supersets):
1. Barbell Back Squats (BB BS) 2 x 40, 20
2. Barbell Romanian Deadlifts (BB RD) (on box) 3 x 20, 10, 10
3. Lying Leg Curl (LLC) 2 x 40, 20
4. Close-Grip Seated Row (CG SR) 2 x 40, 20
5. Push-Ups (P/U) (feet on bench, hands on m/b) 2 x 20
6. Dumbbell Shoulder Press (DB SP) 2 x 20 SUPERSETTED WITH 7. Dumbbell Lateral Raise (DB LR) 2 x 20
8. Dips 2 x 20
9. Dumbbell Zottoman Curls (DB ZC) 2 x 20
10. Abs 2 x [a. weighted crunch x 20, b. bicycle x 30]
Full-Body. High rep...Started with BB BS. An easy 40 reps the first time. Starting to feel it a little on the second set, but not enough to really be an issue. Since don't want to do TOO much for quadriceps, halved the set (a pattern to be followed - i.e. 2 sets each exercise, with some the second set half the amount of reps as the first set). I could have easily increased the weight, but this wasn't about strength, just getting my heart going and my body started...BB RD next. Same weight as BB BS. First set was done well. I'm going to have to get a higher box, to get a better stretch, and reach lower, from now on. Hands were slippery from sweat and grip giving on the second set, so did a third shortly afterwards, to make-up 40 reps in total for BB RD...Moving onto LLC. Had to dropset each of these sets, because hamstrings were just so tight after 15 reps each set. Good, though...CG SR. Dropsetted both of these sets as well, starting at peak weight for these, and dropping when forearms screaming and almost dropping the weight back into place...P/U done well. Core is handling them exceptionally, and no longer any shakes at all, even when I feel like I'm about to collapse on my face. Almost stumbled on my way to the DB section for Shoulders...Supersetted DB SP and DB LR. Even though DB SP were done at what I consider a 'light' weight, my forearms and delts were screaming after the 10th rep on each set, and the last 5 reps were a battle and gritting of teeth to get out. DB LR were ok; weight may have been a little heavy after the DB SP...Dips were done at bodyweight (b/w). Both sets well done, although the second half of the second set was done quite a bit SLOWER than the first, because my arms were in so much PAIN...DB ZC were ok. Really feeling the burn in my biceps in from the 15th set of the second set. Arms looking really good. Vascularity strong, with the brachial vein bulging down over the biceps, and forearms with blue knots...Finished off with Abs. Feeling them burn on the bicycles. Aside from that, fine...Finished covered in a slick layer of wet. A sore, but VERY happy woman
Stretch 23 min.
Sleep - Time and Quality: 2230-0723 (waking at 0630 and 0700), so ~8.75 hours sleep. Again, deep. Again, very vivid dreams. Woke feeling refreshed.
Mental Alertness/Focus: There. Been doing some new research this morning; it's been fun.
Energy: Definitely had it for training. Just been chilling with DVDs in the afternoon...
Mood/Aggression: Pretty calm. No highs or lows.
Libido: Could be high, given the right stimulus
Strength: Up some (although the resistance session was NOT targeted at strength).
Quality of Training: Excellent. Full-Body sessions seem to work for me cycled in and out of my training regimes. GREAT sessions, both, today!
Pump and Vascularity: Pump was it ever in the gym; hell yeah!...Vascularity all knots and blue lines on golden skin...
Muscle Hardness/Density: Delts and arms. Glutes and legs.
Body Composition and Look: Upper body looking better; leaning out rather noticeably. Midsection is ok, but holding a little bit of water today. Legs really starting to shape up more re definition; can't wait until they're lean enough to REALLY see the muscle...
Appetite: Eaten what I had to during the day. Couldn't be bothered cooking at night, so got something (SPANK). VERY thirsty, again...
Overall Sense of Feeling: Watched the entire first season of the Terminator: The Sarah Connor Chronicles this afternoon. Interesting stuff. Sarah is a strong woman. Someone who NEVER gives up and battles for what she knows is right and wants! A FIGHTER!
01-03-2009, 04:49 AM
Awesome sense of detail you've got in here, Rosie!
How you liking Osteobolin? How long did it take for effect?
.. Question; I've got two Neovar Recomped coming in next week. How would you suggest I dose it? Meaning at what time during the day? Would you suggest a certain dosage alongside carb-quantity for optimal results?
VikingInc's Journey towards NSL Physique 2016 competition on March 12, 2016, in Houston, Texas.
01-03-2009, 02:44 PM
Resistance Training (i.e. Gym) Days
Dose 1 -3 caps immediately post-gym (and then have a meal 15-20 minutes later with at least 50g carbohydrate in)
Dose 2 - 3 caps 15-20 minutes pre-meal (containing at least 50g carbohydrate) either earlier or later in the day
Dose 1 - 3 caps 40 min pre-gym
Dose 2 - 3 caps immediately post-gym (and then have a meal 15-20 minutes later with at least 50g carbohydrate in)
Non-Resistance Training Days
Dose 1 - 3 caps pre-breakfast
Dose 2 - 3 caps pre-meal later in the day
Yes, a meal containing at LEAST 50g of carbohydrate 15-20 minutes AFTER dosing the NeoVar Recomped is recommended for the OPTIMAL results and most effective use of the product.
01-04-2009, 03:18 AM
01-04-2009, 03:26 AM
Personally, yes I prefer OsteoSport. I only have to dose ONCE daily, and it's only 4 pills instead of 10. And I have no joint issues.
01-04-2009, 03:31 AM
0914 - Rollers:
a. 5 min in 39x16 @ 75% HRmax @ 125 rpm
b. 5 min in 39x15 @ 75-80% HRmax @ 125 rpm
c. 5 min in 39x14 @ 80-85% HRmax @ 125 rpm
d. 5 min in 39x13 @ 90% HRmax @ 125 rpm
e. 1 min in 39x16 @ 110 rpm (HR dropped back to 75% HRmax)
EXTREMELY surprised when I got on the rollers and my legs started spinning at 125 rpm withOUT any seeming effort. Shrug. So decided to 'step' protocol again today, the same as yesterday, just in a higher cadence. Legs were fine throughout; no worries at all. Still feeling good at 20 minutes. GREAT. 'Eased' out of it for a minute.
1010 - Arms (1 min recovery between supersets):
1. Close-Grip Pull-Ups (CG PU) 6 x 12, 10, 7, 6, 6, 6
2. Flat Close-Grip Barbell Bench Press (Flat CG BB BP) 6 x 6
3. Weighted Dips 6 x 12, 10, 8, 8, 20, 20
4. DB ZC 6 x 12
5. Dumbbell French Press (DB FP) 2 x 6
6. Alternate Dumbbell Hammer Curls (Alt. DB HC) 2 x 12
7. Overhead Cable Rope Tricep Extension (O/H C/R T/Ext) 2 x 15
8. Incline Dumbbell Bicep Curls (Inc. DB BC) 2 x 10
Arms. As if they weren't hammered enough from yesterday's gruelling session...Superset A: Started out with CG PU. 12 reps out the first set, not a problem. Started being an effort on the third set, and didn't quite manage the 8 reps I was aiming for. Decided to keep going after the fourth set for 6 sets. Flat CG BB BP was good. Same weight as using for Flat BB BP. The last rep of the last set was VERY slow in the last half, but it was done...Superset B: I had to get someone to put the DB between my feet for the first 4 sets of Weighted Dips. An extra 16.5kg (i.e. 36.3lb) made little dent in the amount of reps I was able to do for each set; my feet were not managing as well as usual, and the DB was slipping some (triceps were hammered too, though). Finished 2 final sets at b/w, just to feel the burn and the pain (a little sadistic, yes). DB ZC were fine. Heavier than yesterday. Biceps looking good. Vascularity was awesome...Superset C: A couple of sets as heavy as I could go for 6 and 12 reps for DB FP and Alt. DB HC respectively. FEELING them...Superset D: Instead of doing 4 sets of superset C, only did 2, and then added 2 sets of O/H C/R T/Ext and Inc. DB BC. Had to dropset the former after 10 reps on both sets. Managed fine on the latter, gritting my teeth for the last 2 reps of the last set...An INTENSE 47 minutes. But SO worth every one!
1107 - Stretch 20 min.
Sleep - Time and Quality: ~2330-0723 (waking at 0630 and 0700), so nearly 8 hours sleep. Didn't get up for a while after finally waking though. Felt extremely shattered, and body ached just a little from yesterday's resistance session...
Mental Alertness/Focus: SO there!
Energy: Good. Was quite surprised re rollers that I was able to repeat yesterday's session today, but at a higher intensity! Have been 'catching up' on things since training. I WAS going to go for a run this evening (and everything says "Do it!", but I also want to get up early tomorrow, and if I do, that may not happen); but it's time to walk briefly before more running...
Mood/Aggression: Pretty good. FINALLY, some time to actually TALK (damn, the next few months are going to be tough). And then not so good...
Libido: You just have to know WHAT buttons to push...
Endurance: Excellent. Could have done longer on the rollers, and resistance session was all supersets with only a minute's recovery between them...
Strength: Up. Definitely.
Quality of Training: Just LOVING it at the moment. I've only had TWO days COMPLETELY OFF ALL training in the last 8 weeks, which I'm VERY pleased with. AND it seems to be doing me more GOOD than anything...
Pump and Vascularity: Awesome pump in the gym, especially after Dips and DB ZC! Really feeling how hard triceps were after O/H C/R T/Ext as well...Vascularity strong knots and blue lines striving to climb out of my skin...
Muscle Hardness/Density: Arms. Glutes and legs.
Body Composition and Look: Arms looked pretty good in the gym. And legs (what you could see of them).
Appetite: Just what I've had to today...Until time for dinner. No, NOT proud. And it had better STOP from tomorrow! Just because you've been able to get away with binging and still get results does NOT mean that you can KEEP doing it!!! CONQUER IT!!!
Overall Sense of Feeling: Well, it's been a week of getting in all the training that I have wanted (except the run tonight; leaving that, and hoping that I'm not too shattered to get up at 0330 tomorrow morning!) Bring on NEXT week. And make it BETTER!
01-04-2009, 03:32 AM
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01-04-2009, 03:38 AM
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