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

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  1. Awesome job Rosie!


  2. Quote Originally Posted by bitterplacebo View Post
    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.
    Yes, I will be relieved to FINALLY reach a level of leanness that I can be satisfied with. The 'setbacks' earlier in the year happened for a reason, and although I was far from happy at the time, I am thankful now; and I have come back better and stronger than ever since returning post-injury.


    Quote Originally Posted by SamBoz19 View Post
    Just saying hi babe. . See you next Sunday!

    Cheers!
    Hi. Yes, looking FORWARD to that!


    Quote Originally Posted by Liftergym33 View Post
    Awesome job Rosie!
    Cheers, Chris
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  3. Day 8


    0434 - 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. 8 min jogging
    Started out ok. From the first effort however, I knew that it was NOT going to be a good session. I pushed myself as much as I could, but my body just did not, and would NOT, do as I wanted Efforts were far from fast. Pace not efforts was barely more than a walk (and honestly, I WANTED to stop and walk!), feet hardly rising off the ground. Finished exhausted, tasting blood, and lightheaded, just wanting to go back to bed and SLEEP

    0511 - Stretch 23 min.

    0605 - Upper Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. CG PU 6 x 25, 15, 15, 15, 15, 12 - At 105.6% b/w, my first set was ok. For some reason, though I was quite irritated and frustrated and starting to get VERY ANGRY. Maybe it was because my body ached; or because I didn't do as well as I wanted (not that I expected much with this exercise, given how my body was feeling); or because my body is shattered. Next few sets were battles to get the last couple of reps out. Last set saw me GROWLING deep in my throat as I finished the set; felt like I 'gave up' instead of pushing for 15 reps. NOT pleased STORMCLOUD.
    2. Dips 6 x 20, 15, 15, 15, 15, 15 - At 105.6% b/w these were not brilliant, but ok. Seeing separation in anterior delts VERY well during (but not enough to lighten my mood).
    Alternate Set B -
    4. BB MP 6 x 15 - ego taking quite a pummelling with the weights today Only the 33lb BB and I was struggling from the first set. In PAIN. Levator scapulae quite sore during. Body protesting from the tenth rep of every set. Swearing profusely by now
    5. DB LR 6 x 15 - Took a beating here as well. Levator scapulae sore from the BB MP. Expression a grimace.
    Alternate Set C
    6. P/U (feet and hands on floor) 1 x 15 - Barely managed to get 15 reps out. Last rep SLOW. Body SCREAMING. Swearing continued.
    7. WG LPD 1 x 15 - Started at 105.6lb, but only managed 6 reps before I felt myself 'give up'. Dropsetted back to 92.4lb, hating myself for being so weak. Decided to STOP the session after the first set, since I was starting to get more than a little fcuked off from doing so badly and hurting so much and had already been training for 45 minutes.

    0703 - Rollers:
    a. 5 min in 39x16 @ 97-100 rpm
    b. 15 min in 39x16 @ 101-103 rpm
    Did this, even though all I wanted to do was collapse into bed and sleep for a few hours Was not fast. Did NOT feel good. Body was a dead weight being FORCED to move...


    Mood: I was in a right FOUL mood pretty much from the FIRST set in the gym today. Mood continued to darken over the session; definite warning bells to stay AWAY from me today! Lightened a little much later in the day...

    Energy: NOTHING. Training felt like a waste of time to me :upset: Was so lightheaded during, and continued to be so until ~1530...

    Stimulant Effects: Nope.

    Focus: Lightheaded in the gym, with blurry vision...Lightheaded OUT of the gym, feeling like I was going to pass out until ~1500...Started coming right ~1700...

    Endurance: There.

    Strength: Again, today was NOT about strength (NONE of this week's resistance sessions are).

    Pump and Vascularity: Pump great...Vascularity excellent; got told that my delts and arms were a mass of lines in the gym...

    Quality of Training: HIIT Run was pathetic Resistance training I was NOT pleased with. I fcuking HATE high reps! I hurt all over and all it was was pain Ended up stopping out of sheer FRUSTRATION after one alternate set of P/U and WG LPD (I had planned on 6 x 15 of each); NOT happy about that (although I HAD been in there for 45 minutes by then). Rollers after the gym was just because I didn't think I would have the energy in the evening for a pm run (and because I was disappointed in myself for cutting my resistance session short and needed to 'punish' myself), and as a 'recovery' of sorts

    Recovery: Definitely slowing down. Looking forward to a day OFF tomorrow (I was almost NOT going to take it, too)...

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

    Body Composition and Look: Ok. Belly is ALMOST flat (fcuking FINALLY!), but still has a bit to go. Looking like a golden bronzed statue...Just hope that it all comes together RIGHT for my photoshoot on Monday...

    Sides: None.

    Other Notes: I wasn't hungry this morning after training In fact, I barely ate four spoonfuls of breakfast (and it had NOTHING to do with the taste of the Lipotropic Protein) Me not being able to eat is a definite sign of something being wrong (someone told me that it was because I was overtrained; WHATEVER)...Sometimes I look forward to having a week off in a week's time. Other times I just want to keep on GOING. However, common sense and the fact that I do not want my body to FORCE me to take a break later means that I WILL have that week off (resistance training completely, albeit will probably still do 3-4 days of cardio)...
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  4. UKStrength
    UKStrength's Avatar

    Unbelieveable turnaround Rosie in just 2 weeks! I take it the AS is fueling the human machine well then?

  5. WAIT......on your initial post you said your RHR=30.........Good Lord!
    I have known several buddies that were into 75 and 100 mile runs and that trained all the time. A 50 mile run for them was nothing. One of them had a resting heart rate of 38. That is the lowest I have ever seen. 30 is unreal. You must be a machine Rosie.
    You gonna make it to Charlotte to see Tanya and big D?
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  6. Quote Originally Posted by UKStrength View Post
    Unbelieveable turnaround Rosie in just 2 weeks! I take it the AS is fueling the human machine well then?
    What do you mean "unbelievable turnaround in just 2 weeks"? Where is the "turnaround", because nothing much is different.

    As for the AS "fueling the human machine"; as I mentioned in one post, using AS is NO LONGER equivalent to me training on an EMPTY stomach, as it has carbohydrates in (and add to that the BC+EAA as well), which means that energy levels ARE going to be a little different. I noticed this the first few days of using AS, but the last week has seen me back to feeling as I usually do during resistance training.


    Quote Originally Posted by dg806 View Post
    WAIT......on your initial post you said your RHR=30.........Good Lord!
    I have known several buddies that were into 75 and 100 mile runs and that trained all the time. A 50 mile run for them was nothing. One of them had a resting heart rate of 38. That is the lowest I have ever seen. 30 is unreal. You must be a machine Rosie.
    You gonna make it to Charlotte to see Tanya and big D?
    Yes, my RHR was 30 bpm on the specific day of that post. It's usually between 27-30 bpm at the moment though.

    My RHR has ALWAYS been low. When I first started cycling (14 years) it was 48 bpm; and over the years as I got fitter, and due to training, it went down to 32 bpm.

    RHR is more of a reflection of ones fitness/ENDURANCE. I'm even fitter and in better shape now (resistance training + cardio) than I was then (adding in resistance training has caused my fitness levels to be even better than simply doing 30-40 hours a week of mixed anaerobic and aerobic cycling training), and so it reflects that. It's got nothing to do with being a machine; it's a NATURAL adaptation to training.

    HRmax and VO2max is also a reflection of training (both of which I have higher than normal values)
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  7. Day 9


    Day OFF today...


    Mood: Ok.

    Energy: Didn't matter if I had any; NOTHING today was being done...

    Stimulant Effects: Nope.

    Focus: Fine. Got the last of things sorted and done. Head still quite light and not too with it, though. Passed out for a while at ~1400...

    Endurance: N/A.

    Strength: N/A.

    Pump and Vascularity: Pump none...Vascularity good...

    Quality of Training: N/A...

    Recovery: No DOMS. But NEED a day OFF...

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

    Body Composition and Look: Looked really good first thing (always look better first thing). Ok up until dinner, when started looking a little bloated after (I have noticed that I start looking a little bloated in the evenings post-1500)...Leg definition (especially if in heels) is really coming out more...Seeing width in lats from the front...Obliques prominent. My 'brick's come and go re grooves, but there is definition there...

    Sides: None.

    Other Notes: Not hungry this morning either. Had Anadraulic State and then ate breakfast 90 minutes later. Had cottage cheese and oats this time, instead of Lipotropic Protein and oats. Managed to eat it all without issues...Not very hungry during the rest of the day...Had 3 scoops of BC+EAA instead of a protein shake mid-afternoon (I did this yesterday as well, and feel sooooo much better post-BC+EAA than post-Lipotropic Protein). May start doing this on a regular basis...Was definitely hungry come dinner, wolfed down half a chicken like a starving child in less than two minutes!...Sleep was VERY broken last night, waking nine times (i.e. every hour)...Eyes bloodshot (although not as red as they were yesterday on the gym). Face pale...Have a cousin's 21st to go to tonight...
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  8. Enjoy that 21st Rosie Will be sending some goddies for you to log for us in the US as well, so look out for the young ladies further LG experience

  9. Quote Originally Posted by Craigmatthew View Post
    Enjoy that 21st Rosie Will be sending some goddies for you to log for us in the US as well, so look out for the young ladies further LG experience
    Yeah, I did...Thanks. More fun to look forward to
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  10. Nice log so far
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  11. Quote Originally Posted by MrBigPR View Post
    Nice log so far
    Cheers, mate!
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  12. Day 10


    0811 - 5.7km Run:
    Started out ok. Slowed quite early on though. Just feeling absolutely EXHAUSTED by the time I got to 14 minutes, barely concentrating at all and just wanting to get home as fast as possible (which wasn't very fast at all). Averaged the slowest ever at 4.9 min/km.

    0858 - Stretch 10 min.

    0921 - Shoulders/Arms/Abs (30 sec recovery between trisets):
    Triset A -
    1. BB MP 6 x 15
    2. DB LR 6 x 15
    3. Inc. DB RR 6 x 15
    Triset B -
    4. Dips 6 x 15
    5. Seated DB Concentration Curl 6 x 15 per side
    6. Alt. DB HC 6 x 30
    Triset C -
    7. Rope Crunch 3 x 15
    8. Reverse Curl (on floor) 3 x 15
    9. Plank 3 x 1 min

    1024 - Treadmill:
    8 x 1 min effort/30 sec break
    Felt good for the first effort. Actually, was loping along, not feeling as if it was much of an effort at all. Started feeling it more on the third effort, and left knee started aching (like it has been when I'm out running). Felt like being sick during the fourth effort. Head starting spacing during the fifth effort, slapping my face again to keep with it. Last two efforts saw high arms to keep the pace. I should have stayed on for a further 4-6 efforts, but thought that it would be ok if I cut myself some slack today (deciding to make up the planned 20 minutes on the stepper).

    1038 - Stepper:
    12 min @ 10 floors/min
    Set the pace a little higher today. Managed ok. Left wrist was aching, so had to turn it laterally and down. Closed eyes quite a bit during this. Glad that there are handrails, else I might have not stayed up. Cadence short and fast for the most part, interspersed with deep steps. Got off feeling quite shattered (and very sweaty).

    1104 - Stretch 12 min.


    Mood: Actually pretty good. Loving how the definition is showing in the gym (wish I could be pumped and vascular ALL the time...Soon, when I'm leaner...) Excited about the photoshoot tomorrow...

    Energy: Barely had any for training this morning. However, did it...

    Stimulant Effects: None.

    Focus: Had to concentrate pretty hard to have any focus during training. Spacey during 5.7km Run. Lightheaded and spacing out during resistance session (had to slap myself a few times to get with it). Starting to feel like passing out on the treadmill. Head not in a good place on the stepper. Started feeling a little better after breakfast. Just needing rest...

    Endurance: Excellent. Still going...And going...And going...

    Strength: Not about strength today's resistance session.

    Pump and Vascularity: Pump crazy, feeling it come on rather strong from the fourth round of Triset A...Vascularity absolutely wicked (I actually have better pumps and vascularity when I DON'T apply Eviscerate pre-gym; interesting), especially during Triset B; loving those high, tight blue lines running down arms...

    Quality of Training: Only session that was actually any good (felt like) was the resistance session, and that's because I had to work hard to even do it...

    Recovery: No DOMS. Recovery ok...

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

    Body Composition and Look: Just under 50kg this morning. Leaner than I have ever been (even though girths are somewhat bigger than they have ever been). Wouldn't say that I was looking dry (fingers crossed that I will tomorrow!)...Definition in delts and arms has really come out more even since yesterday. The high reps are definitely doing something there...I will hit my target body composition by the end of next week (just in time for post-Anadraulic State pictures and review). Although it is a week later than I was wanting, so long as the pics tomorrow turn out well I am not concerned that I am not as lean as I want to be for them...

    Sides: None.

    Other Notes: Dug into breakfast eagerly. Fruit, fruit, and more fruit. High carbohydrate (CHO) day today (finally!). Quite a lot of food to get the required 50g of CHO, but no bloat, etc., which is good. Fruit, especially the frozen berries, were cold on my sensitive teeth...Took my post-gym dose of Anadraulic State (AS) after I had finished all of Triset B (i.e. just before doing Triset C) today...Not finding it an issue to wait an hour after drinking AS before having breakfast (doing post-weights cardio also fills in the time). Am starting to like AS quite a bit...
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  13. Glad AS is treating you well Rosie! Looks like results wise, your diet, training and As are helping.

    Be good to see the after shots and what you have managed

  14. Quote Originally Posted by Craigmatthew View Post
    Glad AS is treating you well Rosie! Looks like results wise, your diet, training and As are helping.

    Be good to see the after shots and what you have managed
    Yes, AS is treating me well. Results-wise I believe that the post-gym cardio is playing the biggest role, since nothing else aside from that and the AS is any different (diet certainly isn't!)

    Yes. There will be the pics from tomorrow (albeit not posted here; yes, a link will be provided ); and then again next Sunday, which should be my last day of AS (will be on the same camera, so might be a little blurry; but you should be able to notice changes).
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  15. Day 11


    0444 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 1 x 1 min effort
    d. 4 min jogging
    Started out well. Kept on going well. Efforts were excellent. Didn't do two sets today; just one long one, back to what I was pre-injury. Left knee wasn't an issue either.

    0525 - Stretch 27 min.

    0858 - Pump A (30 sec recovery between rounds):
    3 rounds -
    1. P/U (feet and hands on floor) x 15
    2. DB SP x 15
    3. DB LR x 15
    4. Chair Dips x 15
    5. Alt. DB BC x 30

    1004 - Pump B (30 sec recovery between rounds):
    3 rounds -
    1. P/U (feet and hands on floor) x 15
    2. DB SP x 15
    3. DB LR x 15
    4. Chair Dips x 15
    5. DB ZC x 15
    6. Alt. DB HC x 30

    1720 - Treadmill:
    a. 2 min @ 3.4 min/km
    b. 30 sec break
    c. 7 x 1 min @ 3.75 min/km/30 sec break
    d. 1 x 1 min @ 3.75 min/km
    A bit faster than what I have been doing with treadmill efforts of late, but lasted ok. Loping along from sixth 1 min effort; hands driving high in the last two efforts. Breathing heavily. Legs feeling it. Moving onto resistance session...

    1740 - Shoulders (30 sec recovery between supersets):
    Superset A -
    1. BB MP 4 x 12, 6, 6, 6 - Only used the 50.6lb BB. First set surprised me when I got 12 reps completed. Anterior delts and arms looking awesome, ripped and vascular during. Didn't do as many reps in the rest of the sets (since after all, albeit light, I'd already done 30 minutes of weights this morning).
    2. DB LR 4 x 12 - Little lighter than usual. Burning during. Good, though. Left wrist started hurting quite bad from the ninth rep on the last set.
    Superset B -
    3. BB MP 4 x 6, 8, 10, 8 - Stayed with the 50.6lb BB. Kept pushing myself on further sets, to see what I could do. Gritting teeth and grunting in last twp sets to get the reps out.
    4. Inc. DB RR 4 x 12 - Good. Feeling it. Vascularity during this the best ever!
    Superset C -
    5. Straight-leg raises (on Dips bar) 1 x 20 - Defintion in delts and arms WICKED during. Got the comment "that's sick" by some guy in the gym walking by (whether it was my definition or vascularity or seeing a girl do this exercise I'm not sure). Feeling good.
    6. Plank 1 x 1 min - Working the core.


    Mood: Been good all day. A little frustrating at times, definitely...

    Energy: HIIT Run was excellent this morning (all those carbohydrates yesterday did SOMEthing). Energized for the photoshoot. Had it for the gym after the photoshoot...

    Stimulant Effects: None.

    Focus: Had a few lightheaded moments during Pump A and Pump B and photoshoot; but other than that, ok...

    Endurance: Excellent.

    Strength: Today was not about strength.

    Pump and Vascularity: Pump was fine during Pumps A and B. Excellent during resistance session...Vascularity was average during photoshoot. It was the best it has EVER been during resistance session, with knots galore and high lines on my skin...

    Quality of Training: HIIT Run was good. Resistance training was the completion to a good day...

    Recovery: Feeling it during Pump A and B; glad the weights were light today, because they were still burning...

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

    Body Composition and Look: 49kg (i.e. 107.8lb) at 8.4% BF. Definitely have made quite a difference over the last 10 days Looked the leanest ever this morning, with abs and obliques really defined and cut out of my midsection. Back when I saw it looked ripped and lean (didn't realize how muscular it looked until today)...Feeling good. The leanest and best shape that I have ever been in...I actually look better live in person than I do in pictures, since my photoshoot didn't quite show my figure as you would see it if I were in front of you (disappointed me, actually)...

    Sides: None.

    Other Notes: Anadraulic State pre and post HIIT Run. Used BC+EAA in the afternoon after photoshoot was over. Looked forward to the HUGE cheat meal post-gym!...I will hit 8% BF by Sunday!..Only 7 more sleeps until I am in the US (YAY)!
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  16. Glad you had a great work out, and good to hear the photo shoot went well! week left , then its on in the U.S huh?

  17. Quote Originally Posted by Liftergym33 View Post
    Glad you had a great work out, and good to hear the photo shoot went well! week left , then its on in the U.S huh?
    LOL. Great might be an OVERstatement; it got done, let's say that ...Yes, photoshoot went reasonably well...5 more days until I leave for the US. Last day of Anadraulic State is Saturday. Will post my final body and fitness statistics, post-pictures, and review on Sunday...
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  18. Quote Originally Posted by Guejsn View Post
    LOL. Great might be an OVERstatement; it got done, let's say that ...Yes, photoshoot went reasonably well...5 more days until I leave for the US. Last day of Anadraulic State is Saturday. Will post my final body and fitness statistics, post-pictures, and review on Sunday...
    ok fine, FANTASTIC!

  19. Quote Originally Posted by Guejsn View Post
    LOL. Great might be an OVERstatement; it got done, let's say that ...Yes, photoshoot went reasonably well...5 more days until I leave for the US. Last day of Anadraulic State is Saturday. Will post my final body and fitness statistics, post-pictures, and review on Sunday...

    Looking foward to it Rosie........

  20. Quote Originally Posted by Liftergym33 View Post
    Looking foward to it Rosie........
    half the men and a 1/3 of the woman are as well :P

  21. Quote Originally Posted by Liftergym33 View Post
    ok fine, FANTASTIC!



    Quote Originally Posted by Liftergym33 View Post
    Looking foward to it Rosie........
    Quote Originally Posted by Craigmatthew View Post
    half the men and a 1/3 of the woman are as well :P
    A third?
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  22. Day 12


    0613 - HIIT Rollers:
    a. 4 min in 39x16 @ 101-103 rpm
    b. 8 x 20 sec effort/10 sec easy in 39x15
    c. 4 min in 39x16 @ 103-107 rpm
    Since woke up late and had somewhere I needed to be early couldn't do cardio and resistance training in the timeframe that I normally would, so improvised, doing a shorter cardio session on the rollers. Started out ok. Felt good. Legs feeling it during the efforts. Wanted to keep going, because it did not feel like I had done ENOUGH.

    0638 - Arms (1 min recovery between supersets):
    Superset A -
    1. CG PU 6 x 20 - REALLY struggling with these today. Did ok, though.
    2. Dips 6 x 20 - Wow, arms felt DEAD. My body felt like a dead weight, and these, although only done at 107% b/w, were so SLOW. I almost felt like it wasn't me doing them. Delts and arms looking wickedly defined in the mirror.
    Superset B -
    3. DB FP 4 x 6, 6, 12, 12 - As a change, added these back in. Only with a 47lb DB. Right elbow on the first set was in PAIN each time it was flexed (???) Second set was a little better, although I stopped at 6 reps (should have kept going). Last two sets I kept going and managed the reps I SHOULD have done on the first two sets.
    4. Inc. DB BC 4 x 12 - Started out quite light. Biceps burning after the second set. Increased the weight from the third set, feeling warm and good by the end of it. Pleased; a small strength increase here since the last time I did them.
    Superset C -
    5. V-Bar TPD 3 x 10, 8, 6 - Started (and stayed) at 90lb. First set was good, getting weaker each successive set. Tried hard each one, though. Mad at myself for not getting what I wanted out.
    6. E-Z Bar BC 3 x 21s - GOOD (made up for V-Bar TPD). Loving the definition in arms in the mirror. Pump in biceps starting to be painful after the second set.

    0745 - Stretch 20 min.


    Mood: Not the best. Bit all over the place...

    Energy: Head wasn't really there, even if I HAD energy...

    Stimulant Effects: None.

    Focus: Not so lightheaded during resistance training, but there was NO focus today...

    Endurance: Excellent.

    Strength: Fine.

    Pump and Vascularity: Pump was awesome...Vascularity just keeps getting better session by session...

    Quality of Training: HIIT Rollers were ok; short and sharp. Resistance training was a mix; I didn't even want to be training and felt like I was just going through the motions...

    Recovery: Body is fatigued and needs time off...

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

    Body Composition and Look: Didn't look anywhere near as good as I did Sunday/Monday. Excessively high calorie/carbohydrate day didn't help...

    Sides: None.

    Other Notes: I had NO motivation today. I was going to go for a pm run, but in the end couldn't be bothered (WTF???) and binged and watched movies instead (SPANK!) NOT very happy with myself at all...
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  23. I could use a binge/movie night. What did you watch?

  24. Quote Originally Posted by Irish Cannon View Post
    I could use a binge/movie night. What did you watch?
    Ahhh, these usually happen every 2-3 days for me

    Just a few family comedies and action adventure movies
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  25. Day 13


    0438 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 6 x 20 sec effort/10 sec easy
    e. 1 x 40 sec effort/10 sec easy
    f. 1 x 50 sec effort/10 sec easy
    g. 1 x 1 min effort
    h. 5 min jogging
    Started out ok. First set of efforts was fine. Seventh effort on the second set turned into something much longer, and so I went with it, increasing the eighth rep as well; finishing off with a final minute effort. Actually felt like walking (and almost stopped and did for a moment) after that.

    0512 - Stretch 24 min.

    0605 - Full-Body (1 min recovery between supersets, no recovery between trisets):
    Superset A -
    1. BB Good Mornings 4 x 12 - Started out with just the 50.6lb BB for the first set. NOT feeling my hamstrings stretch during, so added weight for the rest of the sets, managing fine.
    2. s/b leg Curls 4 x 15 - Feeling the stretch a little here.
    Supersets B -
    3. P/U (feet on bench, hands on s/b) 4 x 10 - Wanted to make it a little harder today (too many weeks letting the body take it easy). Right wrist and anterior delt were in PAIN during (with the right anterior delt causing further issues throughout the rest of the session).
    4. BB BOR 4 x 12 - Good. Traps not as sore as they were last week. Right anterior delt/shoulder in EXTREME pain after the third set.
    Superset C -
    5. BB MP 4 x 8 - Used the 50.6lb BB for the first set. Stopped after 8 reps (although could have managed more). Added weight to the BB and proceeded to continue. Last rep on the last two sets was a DEFINITE effort. Eccentric action so SLOW. Face looked so PALE.
    6. DB LR 4 x 12 - Increase in weight. Gritted the last set out.
    Superset D -
    7. Dips 4 x 10 - 111% b/w. Eccentric movement VERY slow. Felt so CHILLED out.
    8. Alt. DB BC 4 x 20 - Fine. Feeling the burn. Definition in arms great.
    Triset -
    9. Rope Crunch 4 x 15 - Core feeling tight and sore after each set.
    10. Reverse Curl (on floor) 4 x 10 - Feeling the burn more.
    11. Plank 4 x 1 min - These finished the session off.

    0707 - Treadmill:
    a. 4 x 1 min @ 4 min/km / 30 sec break
    b. 4 x 1 min @ 3.9 min/km / 30 sec break
    c. 4 x 1 min @ 3.75 min/km / 30 sec break
    d. 1 x 1 min effort @ 3.6 min/km
    e. 1 x 1 min effort @ 3.5 min/km
    Loping along during the first six efforts. Started working a little harder from the seventh effort. Wasn't going to go easy on myself though, and kept increasing the pace after every 4 efforts. REALLY pushed it for the last two efforts; relieved when the last effort was OVER.

    2020 - Rollers:
    20 min in 39x16 @ 100-103 rpm
    Easy. Relaxed. Delts and arms were burning during and it only got worse as I continued. Itching as well. Vascularity off the charts during and after. Shouldn't have done it easy; should have gone for a HARD run and tried to damage myself!


    Mood: NOT good. Hating on and very disappointed in myself...

    Energy: It was there, but motivation and any desire to train is NOT. Felt quite exhausted after training though; but didn't pass out until ~1410 (for 90 minutes).

    Stimulant Effects: None.

    Focus: Definitely there during training; not feeling lightheaded or heady. Not so much in the early to mid afternoon, when I passed out and wanted to KEEP on sleeping when I 'woke' up...

    Endurance: Excellent.

    Strength: Good.

    Pump and Vascularity: Pump excellent...Vascularity excellent also; getting better with each session...

    Quality of Training: HIIT Run was ok. Resistance session was pretty good. Treadmill was really pushing the limit...

    Recovery: Good re training (I think). Have a sore throat and eyes bloodshot...

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

    Body Composition and Look: Bit soft. Feel completely Uncomfortable. HATE the reflection...

    Sides: Only beta-alanine tingles along arms and face ~40 min post-pre-gym dose (only experienced this twice so far).

    Other Notes: I used TWO serves of Anadraulic State pre-gym this morning (I wanted to see how it compared to one scoop pre). The one thing that I DID notice was that I was far more RELAXED in the gym. I felt like I was moving in slow motion and the time, although an hour lifting, did NOT seem like it, but far shorter. I was CALM and chilled out. The extra carbohydrates also made a difference re energy I think...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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