The Female Terminator takes on LG's Anadraulic State (sponsored)

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  1. Quote Originally Posted by rolandajoint View Post
    im in. interesting initial review on the anadraulic state. seems to be a solid ingredient profile, and if the taste has pleased the elegant taste buds of rosie, i may need to give this a shot.

    looking forward to the log
    Anadraulic State definitely has a very solid ingredient profile and covers MANY bases (i.e. creatine, preworkout, testosterone booster, nutrient repartitioner, fat burner, etc.).

    Yeah, I like the taste (the Lipotropic Protein was a different story this time around, though).

    Welcome aboard
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
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  2. Pre-Pictures


    Pre-Pictures attached at the bottom of post #1. (As mentioned, please excuse the poor quality; something has happened to my camera and every image it takes now comes out blurry).
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
    •   
       

  3. Day 3


    So I DID take today off. Figured that despite FEELING good, going for 5 weeks with only ONE day off was NOT a smart idea...


    Mood: Been ok.

    Energy: If I'd trained today I would have had the energy (as it was I sat on my butt all day and studied instead).

    Stimulant Effects: None experienced today.

    Focus: Haven't had any headaches so far. Completed an assessment (one left to go!)

    Endurance: N/A.

    Strength: N/A.

    Pump and Vascularity: No pump...Vascularity after LipoBURN application and then settled down ~30 minutes afterwards...

    Quality of Training: N/A.

    Recovery: I DON'T feel shattered like I was at the start of the week; however a day off is always good.

    Stress: An 8 on the 1 to 10 'stress scale'.

    Body Composition and Look: 51.5kg this morning. Also took measurements; waist has decreased 0.5cm (i.e. 0.2 inches) and shoulders have increased 1cm (i.e. 0.4 inches) since last week. Chest, hips, and thigh measurements remain UNchanged. I am slowly losing fat and gaining muscle (and it's UNwanted in my lower body!)...

    Sides: None. However, I DID experience a tingling almost immediately after drinking my Anadraulic State, lasting for ~20 minutes.

    Other Notes: Again, breakfast took me soooooo much longer than it normally would. I actually didn't finish it, the taste of the Lipotropic Protein was so foul (it seriously takes the word 'nasty' to a whole new level)! I have also noticed over the last few days that whenever I have a protein SHAKE I am left feeling bloated (with air in my belly) for ~4-4.5 hours after drinking. Tummy upsets from the Lipotropic Protein still continue. It's all very weird, since I experienced NONE of this with the ORIGINAL formula/flavour...Also have not been very thirsty today. Definitely notice the difference now that I am not using DCP...I figure that the Anadraulic State will last me until I go to the US (if there are indeed 30 servings in the tub; looks like more), which is about perfect...Next Saturday will be the only day off after today until I go to the US, and I am going to HAMMER my body HARD over the next 2 weeks!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
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    www.rosiesmusclerevolution.com

  4. nice back rosie
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  5. This should be fun

    Subbed
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    PM me with any order questions and concerns
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  6. Quote Originally Posted by fightbackhxc View Post
    nice back rosie
    Cheers, Joe


    Quote Originally Posted by MrBigPR View Post
    This should be fun

    Subbed
    Yup, should be. Welcome to a swift, hard ride!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  7. Quote Originally Posted by Guejsn View Post




    Yup, should be. Welcome to a swift, hard ride
    Looking forward to it
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    PM me with any order questions and concerns
  8. Day 4


    0707 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging
    Good to be out running again for HIIT. The first set of efforts were good. Second set was a little slower, once the superiomedial aspect of my left knee started twinging after the fourth effort. Good run, though.

    0733 - Stretch 20 min.

    0832 - Shoulders/Hamstrings (1 min recovery between supersets):
    Superset A
    1. BB Clean and Press 4 x 6
    2. DB LR 4 x 12
    Superset B
    3. BB Military Press 4 x 8
    4. Inc. DB RR 4 x 12
    5. DB SP 4 x 10
    Superset C
    6. BB Good Mornings 4 x 12
    7. s/b Leg Curls

    0916 - Stepper:
    40 min @ 8 floors/min
    Decided to do post-weights cardio again. Kept on going after 20 minutes. Small calf pumps, and moreso when increased cadence at times. However, it was a rather relaxing session. Felt refreshed afterwards. Sweating buckets again, too.

    1710 - 5.7km Run:
    Started out well. Started favouring left knee after ~13 minutes. Despite that, averaged 4.5 min/km.


    Mood: Good. Despite lower weights during resistance training for some exercises, the Stepper after felt good. Have been reasonably bright all day.

    Energy: Had it for training for sure. Even had it for pm run this evening too, which is good.

    Stimulant Effects: None felt.

    Focus: No headaches or pains in my head today. Spent most of the day when not training working on my final assessment.

    Endurance: Excellent. I could have kept on going on the stepper far longer than I did.

    Strength: Maintaining and even a little less than last week.

    Pump and Vascularity: Pump YES...Vascularity pretty good...

    Quality of Training: Amazing. Loved it. I was working hard in the gym, even if weights were slightly lower than usual.

    Recovery: Pretty good. I don't have the DOMS I had last week. And my pm run was a little faster than it was in last week's sessions.

    Stress: An 8 on the 1 to 10 'stress scale'.

    Body Composition and Look: 51kg (i.e. 112.2lb) this morning. Looking leaner. Hollow between my breasts more prominent...The post-weights cardio over the last week I believe is making the difference (since every other day is still >4000 calories)...

    Sides: The last couple of nights I have been itchy from ~1900 on, lasting for a couple of hours, until I fall asleep. Aside from that, nothing.

    Other Notes: The taste of the Lipotropic Protein wasn't as strong this morning in my breakfast (although it still took ~10 minutes to eat). Maybe I'll stop noticing it as I get used to it...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  9. Subbed and look forward to reading about your progress Rosie. What part of the US are you going to btw?

  10. Quote Originally Posted by oufinny View Post
    Subbed and look forward to reading about your progress Rosie. What part of the US are you going to btw?
    I am going to be based in Wisconsin; but am planning on some travel to various states.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  11. Good stuff Rosie. I grew up in Chicago so I am quite familiar with WI and that area; you are going at the best time of year to be up there. Just know that you are going to find out what cold really is come about December (saying you will be there that long).

  12. Sorry Im late Rosie, Been in the Gulf of Mexico for the last week no Internet out there, great start and awesome honest reviews!

  13. Quote Originally Posted by oufinny View Post
    Good stuff Rosie. I grew up in Chicago so I am quite familiar with WI and that area; you are going at the best time of year to be up there. Just know that you are going to find out what cold really is come about December (saying you will be there that long).
    Yes, well summer is better than the original winter or end of winter. And no, I'm not going to be there that long; I'll be returning in time for the start of the new Zealand summer.


    Quote Originally Posted by Liftergym33 View Post
    Sorry Im late Rosie, Been in the Gulf of Mexico for the last week no Internet out there, great start and awesome honest reviews!
    No worries, Chris. Good to see you here now
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  14. Day 5


    0654 - Rollers:
    20 min in 39x16 @ 101-105 rpm
    Legs fine. HR 29-35 bpm (still so low, but am over wondering what the issue is). Planned on 40 minutes, but decided to finish the other 20 minutes post-gym.

    0717 - Stretch 26 min.

    0807 - Arms (1 min recovery between supersets, except Superset A - 3 min recovery between supersets):
    Superset A -
    1. CG PU 6 x 27, 20, 15, 15, 12, 12 - Did this at barely more than b/w today, which is 4-5kg (i.e. 8.8-10lb) lighter than I have been doing it at lately. Could be that I am stronger, or that the lower weight made a difference; but whatever the case, ended up doing rather well, especially on the first set. Stopped at 6 sets because I'd completed 100 reps.
    2. Weighted Dips 6 x 6 - An extra 50lb today. Feeling it a little. Anterior delts and arms looking good in the mirror. Concentrated on my form.
    Superset B -
    3. Flat CG BB BP 4 x 12 - Added these in. Been a few weeks since I've done them. Went lighter than I would because I wanted higher reps. First set was about perfect. Second set saw me struggle a little on the last rep. Third set saw two slow last reps. Quite heady after the third set. Final set I wasn't sure I was going to get the last rep out.
    4. DB ZC 4 x 12 - Feeling the burn. Loving the pump and definition from it.
    Superset C -
    5. V-Bar TPD 3 x 6 - At 90lb. Legs shaking from the effort of the session until then during almost every set. Feeling core tight last set.
    6. E-Z Bar BC 3 x 21s - Same as I have been, just doing these for the pain, burn, pump, and the satisfied feeling I get walking out of the gym feeling all that. Definitely noticing that my delts and arms are leaner than they have been.

    0911 - Rollers:
    20 min in 39x16 @ 101-105 rpm
    Back on the rollers. 20 minutes flew by like it was a blink. Legs felt fine. Wanted to keep on going, but had an appointment, so couldn't. Energy fine, though; clearheaded.

    1727 - 5.7km Run:
    Favouring left knee again from ~5 minutes in. Felt myself slowing at 16 minutes. Averaged 4.7 min/km again (what is UP with all these slow runs???) Glad I did it, though.


    Mood: VERY pleased with my training this morning (and wanted to keep going!) Have spent most of the day on my assessment, and happy that it is coming to a close and to a standard I can be satisfied with. 13 more sleeps until the US also causes a smile and some excitement.

    Energy: There for am and pm. The Anadraulic State is making SOME difference I am noticing, and the reason WHY is because it has carbohydrates in it, which, although liquid, is still different than doing my am training on an empty stomach like I used to (and add to that the BC+EAA)...No crashing in the early afternoon either...

    Stimulant Effects: Nope.

    Focus: Slightly heady after third set of Flat CG BB BP, but nothing like the migraines I was getting earlier last week in the gym. Clear and alert all through the day (6 hours of study required it).

    Endurance: Top of the line; I could have kept going (and wanted to).

    Strength: Great. Amazing what a difference of 4-5kg (i.e. 8.8-10lb) can make on CG PU.

    Pump and Vascularity: Pump AWESOME...Vascularity high, although not the hoses straining to get out of my skin as they usually are when I get this lean (maybe the cold is having some effect there?)...

    Quality of Training: Great stuff...Time to cut back a little for the rest of the week, to allow a little recovery...Back into it hard and heavy from next week though...

    Recovery: Good. I am able to do post-weights cardio, even when I have pushed myself in the gym; that says something.

    Stress: A 7 on the 1 to 10 'stress scale'.

    Body Composition and Look: 50kg (i.e. 110lb) this morning. WTF? How can I lose 2kg (i.e. 4.4lb) of water/food weight in a couple of days when I'm pretty sure that I don't have it to lose, and I am leaner and girths are the same (so I'm not losing muscle, but it's definitely not ALL fat)?...Seeing those bricks today (finally) got a smile in the gym...Leaning is starting to become noticeable day by day now...

    Sides: Barely any itchy last night. Still no bloating, nausea or stomach upsets from the Anadraulic State.

    Other Notes: Lipotropic Protein still barely bearable, but getting used to it. Still causes some bloating though after the shakes (fine after mixed with oats)...Notice the effects of Lipotrophin-PM more in the morning after dosing, now that I am only dosing it with IGF-2 and OsteoSport and not several other products. Quite good, actually...I am also making a few changes to my supplement usage: Going to be alternating Eviscerate with LipoBURN some days, and may start dosing Lipotrophin-PM only pre-bed (as at the current doing/timing I will run out it in a week)...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  15. Thanks for the constant updates, awesome on losing 2kg!! AS has been shown to lean people out a lot though... who knows

  16. In regards to the Lipotrophic Protein LG Rep, I too picked up a 5 lb chocolate container and have to say the taste leaves plenty to be desired. I like that it fills me up more than whey and has a better consistency than straight casein but wow, the taste is hard to stomach without REALLY cold water. Sorry to butt in on your thread Rosie but it is a topic of discussion you have brought up a few times already.

  17. Quote Originally Posted by Guejsn View Post
    Energy: There for am and pm. The Anadraulic State is making SOME difference I am noticing, and the reason WHY is because it has carbohydrates in it, which, although liquid, is still different than doing my am training on an empty stomach like I used to (and add to that the BC+EAA)...No crashing in the early afternoon either...


    Body Composition and Look: 50kg (i.e. 110lb) this morning. WTF? How can I lose 2kg (i.e. 4.4lb) of water/food weight in a couple of days when I'm pretty sure that I don't have it to lose, and I am leaner and girths are the same (so I'm not losing muscle, but it's definitely not ALL fat)?...Seeing those bricks today (finally) got a smile in the gym...Leaning is starting to become noticeable day by day now...

    Sides: Barely any itchy last night. Still no bloating, nausea or stomach upsets from the Anadraulic State.
    4.4lbs is insane! What is your diet looking like Rosie? was it your low calorie days? or did you have a high cal in there as well? Keep killing it

  18. Quote Originally Posted by Craigmatthew View Post
    Thanks for the constant updates, awesome on losing 2kg!! AS has been shown to lean people out a lot though... who knows
    Yeah, the 2kg loss was weird. I don't expect to lose any more though (and don't really want to). However, as long as it's all fat and no muscle, I'll be fine.


    Quote Originally Posted by oufinny View Post
    In regards to the Lipotrophic Protein LG Rep, I too picked up a 5 lb chocolate container and have to say the taste leaves plenty to be desired. I like that it fills me up more than whey and has a better consistency than straight casein but wow, the taste is hard to stomach without REALLY cold water. Sorry to butt in on your thread Rosie but it is a topic of discussion you have brought up a few times already.
    As I said, I LOVED the original flavour. However, just making observations, as I do.


    Quote Originally Posted by Liftergym33 View Post
    4.4lbs is insane! What is your diet looking like Rosie? was it your low calorie days? or did you have a high cal in there as well? Keep killing it
    Yes, it is...Diet is the SAME as it always has been: My low calorie days are still 1800-2300, and I have a high calorie day of >4000 calories every other day...The only thing I have been doing differently (I noted this) is adding in some post-weights cardio last week, and I believe that this is making the difference. And I also had Sunday OFF, which would have given my body time to recover and make adaptations (glad I had that day; sometimes I need to pull back and remember that those days ARE IMPORTANT FOR PROGRESS!) Therefore changes wouldn't have been noticeable until the end of the week, as they were.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  19. Day 6


    0448 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 1 x 1 min effort
    f. 6 min jogging
    Started out ok. However, efforts from the start were not the best. Slower than usual, feet barely skimming off the ground, knees hardly lifting, despite arms driving. Pace between efforts was almost a crawl, and the 4 minutes between sets was little faster than a walk. Second set of efforts was not much better than the first. To make sure I DID push myself as hard as I could, I added in a minute's effort after the second set. Took me what seemed forever to get home. Longest, slowest HIIT Run I have EVER done.

    0517 - Stretch 26 min.

    0606 - Full-Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. BB Good Mornings 6 x 12 - Good. Feeling the stretch. Barely pausing mid-point, making sure that I was constantly under tension.
    2. PBJ 6 x 24 SUPERSETTED WITH 3. s/b Leg Curl 6 x 12 - On my first set of PBJ, the twelth rep I landed on my left arm/side/hip. Instead of looking at my feet in the mirror I was looking down at my feet, and missed the bench altogether, collapsing, dangerously close to hitting my head on the seated calf raise machine (thankfully, missed). Lay dazed for a few moments, before shaking myself and slowly getting up. Continued on to finish the set, albeit concentrating harder and going a little slower. Lightheaded and faint after every set of PBJ, walking as if drunk to do my s/b Leg Curls. s/b leg Curls were fine.
    Alternate Set B -
    4. P/U (feet on bench, hands on floor) 6 x 12 - Definitely feeling. Warming. Last couple of sets were almost pushing the limit, with the last two reps of the last set very slow.
    5. BB BOR 6 x 12 - For some reason, feeling traps strongly when do this (and last week as well). Gritting my teeth for the last three sets, hands slipping in from the eighth rep on the last two sets. A definite effort, although using lighter weight. Anterior delts and arms looking good.
    Alternate Set C
    6. BB MP 6 x 12 - Started out with 44lb BB. Managed, JUST. Second set had to pause briefly after 8 reps, battling the last 4 reps out. Went down to the 38.5lb BB for the third set. Dangerous reps the last four on my fourth set. Dropsetted back to the 33lb BB on the last two sets, as my form was starting to compromise from eight reps at 38.5lb. Burning after each set.
    7. DB LR 6 x 12 -
    Alternate Set D - Used much lighter weight than I would normally. Forcing through the pain.
    8. Dips 6 x 12 - Didn't start feeling more focused re head until these. Separation in delts and arms VERY noticeable during. Feeling pump in left tricep after last three sets.
    9. DB ZC 6 x 12 - Only used 17.6lb DBs. Left wrist starting to ache after the fourth set, pushing through the last two sets. Vascularity most excellent and impressive during these. Arms pumped and full and defined as during and after.
    Alternate Set E -
    10. Rope Crunch 2 x 25 - Only 120lb today. Still feeling it though.
    11. V-Sits (on floor) 2 x 25 - Abs screaming after these. Feeling my obliques move as I was doing them.
    12. Plank x 2 min - Sucked it up and held it for longer today, just to finish off the session.


    Mood: Been rather tired today. Mood ok this morning. Some 'off' moments this afternoon.

    Energy: I was shattered on waking. HIIT Run was slower than normal. Energy in the gym was sh*te; and I actually collapsed/fell over today, feeling like I was going to between most sets. Slept for ~an hour from ~1540...

    Stimulant Effects: Nada.

    Focus: Lightheaded in the gym, with blurry vision sometimes...Did another 6 hours on my assessment; it will be finished and done tomorrow...

    Endurance: Still excellent. Alternating sets instead of supersetting them today added time to the resistance session, making it the longest one I've done post-injury. Got told in the gym that "you just keep on going..."

    Strength: Today was NOT about strength. It was about fatiguing myself, getting the pump, and keeping it intense with high volume and short recovery.

    Pump and Vascularity: Pump was incredible; skin felt like it would rip at times...Vascularity the BEST I have EVER seen it; hoses were back, with knots and rivers, and seeing the ENTIRE veins though my delts and arms...

    Quality of Training: Resistance session was actually a HARD session...

    Recovery: Still feeling the resistance session a little.

    Stress: A 7 on the 1 to 10 'stress scale'.

    Body Composition and Look: Leaner. Definitely looking it. In the gym I was the most defined I have ever been, and got the comment that I was looking leaner than has been seen on me before. Leanness is especially prominent in my chest; delts and arms are starting to show good definition; and hips are really 'popping'. I am actually pleased with this progress...

    Sides: None.

    Other Notes: I noticed this yesterday, actually: Appetite SUPPRESSION. Since using the Anadraulic State I have been less hungry (and my high calorie days have been more because my body NEEDS them every 2-3 days rather than because I WANT them). I have also been feeling a little 'fuller' during the day, which is interesting...Lipotropic Protein still creating quite a lot of nausea and bloating after consumption. Breakfast took me a record length of 14 minutes this morning, and even then I couldn't finish it (it seemed like so much more than usual as well, for some reason)...

    Diet Notes: Today was supposed to start my four days of ~50g of carbohydrates a day, before ~50g of carbohydrates in EVERY meal on Sunday. However, since I am feeling so shattered, and since I KNOW that I WILL look better tomorrow, and that only three days of lower carbohydrates will still give me the desired results, today is a high calorie/carbohydrate cheat day. Tomorrow starts the brief pre-shoot 'diet', though. Also using Taraxatone for 5 days pre, at 3 caps with breakfast and 3 caps with dinner.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  20. Seems like you really pushed yourself hard, have you ever gotten blurry vision before? Ive got light headed before which can be normal depending on the routine..but the blurryness i would monitor..to be safe

  21. I've been away for too long! totally missed this

    subbed! looking like an awesome log so far!

    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.

  22. Quote Originally Posted by Liftergym33 View Post
    Seems like you really pushed yourself hard, have you ever gotten blurry vision before? Ive got light headed before which can be normal depending on the routine..but the blurryness i would monitor..to be safe
    I ALWAYS push myself hard!!! Yes, I often get lightheaded and have blurred vision when I am lifting (if you have ever followed my logs you will note that). Not something I am too concerned with; just means I am pushing my body's limits is all.


    Quote Originally Posted by Chub View Post
    I've been away for too long! totally missed this

    subbed! looking like an awesome log so far!

    Hey there, Dave. Better late than never aye
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  23. Day 7


    0546 - Rollers:
    40 min in 39x16 @ 101-103 rpm
    Legs ok; ticking over. Could have kept going for longer; on autopilot. Quite warm; vascularity good. Recovery session.

    0703 - Full-Body (30 sec recovery between alternate sets, no recovery between superset):
    Alternate Set A -
    1. BB RD 6 x 12
    2. Plyometric Bench Step-Ups 6 x 12 per leg
    Alternate Set B -
    3. Flat BB BP 6 x 12
    4. CG SR 6 x 12
    Alternate Set C -
    5. DB SP 6 x 12
    6. Inc. DB RR 6 x 12
    Alternate Set D -
    7. V-Bar TPD 6 x 12
    8. Cable BC 6 x 12
    Alternate Set E -
    9. Weighted crunch 2 x 25
    10. s/b double-leg raise 2 x 25
    Superset -
    11. Side (right) plank x 1 min
    12. Side (left) plank x 1 min

    0828 - Treadmill:
    a. 1 x 2 min @ 4 min/km / 30 sec break
    b. 4 x 1 min @ 4 min/km / 30 sec break
    c. 7 x 1 min @ 3.75 min/km / 30 sec break
    d. 1 x 1 min @ 3.75 min/km
    Not 2 min on/1 min off, but same distance covered in efforts. A little easier on the body, instead of battling to last 2 minutes each time. Lightheadedness not an issue.

    0851 - Stepper:
    20 min @ 8 floors/min
    Finished off the gym with the stepper. Sweating lots. Shallow mixed with deep steps, fast cadence all the time. Felt really good afterwards.

    1727 - 5.7km Run:
    Despite NOT wanting to go for a run my head would give me no peace unless I did. Started out ok. Started favouring left knee from 6 minutes. First 2.1km done at 4.1 min/km pace. Slowed down noticeably at 14 minutes. Averaged 4.5 min/km over the entire run.

    1759 - Stretch 21 min.


    Mood: Still tired (woke late). Enjoying training (for the most part). Relieved to have last assessment done. Shattered.

    Energy: Have been quite shattered since this morning. Had the energy for training, although quite lightheaded at times. Found it for pm run (interesting). Feeling like passing out when out in the evening...

    Stimulant Effects: None.

    Focus: Definitely lightheaded in the gym, especially during and after Plyometric Bench Step-Ups, off-balance afterwards; completing the treadmill and stepper afterwards was sheer willpower. Drove through post-am training to complete my last assessment. Passed out for an hour at ~1540; and feeling like doing so when out this evening (stumbled a little because so lightheaded)...

    Endurance: Excellent. Has really improved re fitness over the last few weeks (pleased).

    Strength: Like yesterday, today was NOT about strength. Weights were light (sometimes couldn't believe how light I was doing some exercises), but also because I was lightheaded and an injury is the last thing desired right now.

    Pump and Vascularity: Pump great, although not as good as yesterday (maybe because weights weren't as heavy as yesterday)...Vascularity ok, albeit not as good as yesterday either...

    Quality of Training: Head won out over how my body felt and it was hammered into submission. Training this morning lasted 3 HOURS...

    Recovery: I am SHATTERED (and yet somehow manage to KEEP going).

    Stress: Closer to a 6 on the 1 to 10 'stress scale'.

    Body Composition and Look: As yesterday. Was told that the difference between me now and this time last week is incredible, that the fat loss is soooo noticeable (yes, almost like it's melting off day by day). 2-4 more weeks training like this and I will definitely be as lean as I want (and that week off in 2 weeks may actually help as well)...

    Sides: None.

    Other Notes: Couldn't eat all my breakfast this morning (very unlike me). Have not really been wanting to eat all day; forcing myself to...Although everyone else is finding the weather quite cold, I have been warm all day, running around in a tank top...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact rosiecheefitness@gmail.com for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  24. You must be excited about closing in on this goal after the setbacks earlier in the year, so I'll offer the encouraging observation that you're already quite lean and, by the end, your shoulders should appear especially strong.

  25. Just saying hi babe. . See you next Sunday!

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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