Rosie rides the White Raspberry wave of Controlled Labs' White Flood

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  1. Day 10


    1008 - HIIT Run:
    a. 5 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 5 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 5 min jogging

    1041 - Stretch 24 min.


    Focus and Stamina: Focus there some. Quite tired and distracted, though...Stamina ok...

    Energy: Not a lot. Highly stressed, which is not helping things (then again, the best way for me to relieve my stress is through hard training sessions, and when I don't have the energy or don't get them in, it INcreases the stress)...

    Endurance: Fine.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pump in anterior delts during and after HIIT Run (what is with the getting pumps during CARDIO???)...Vascularity as normal...

    Recovery: Not so great. My hamstrings are definitely feeling yesterday's session (I so miss my IGF-2; NOTHING gives me recovery like that does!) So painful come the afternoon that could barely walk without extreme pain (doing the HIIT Run after yesterday's HIIT Run, resistance session, and treadmill didn't help, either)...

    Body Composition and Look: Still holding water and looking a little puffy and feeling rather UNcomfortable...

    Other Effects: None. I may start using White Flood on days that I do just cardio as well, to see if that makes a difference or if I feel any other effects...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  2. Day 11


    Yeah, these are NOT cool. I've only done 4 days of training each of the last two weeks, at not even HALF of my usual Maintenance training, and I feel more like sh*t every time I miss a session (and missing a DAY; WHOAH!) This week is going to get 5 days in, and next week had better get back to being 6-7 days!!!


    Focus and Stamina: Focus highly irritated (why the fcuk can't people get things right the fcuking first time instead of screwing everyone else around???)...Stamina petering and passing out later in the afternoon...

    Energy: Not when I woke up. And the stress (as well as body still aching) draining me...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps in arms have returned...Vascularity ok...

    Recovery: Legs still feeling DOMS this morning...Tired...Recovery NOT great at all...

    Body Composition and Look: Shoulders and arms are definitely harder all the time; starting to see a little more definition as well because of it (I need to do resistance training 5-6 days a week to FEEL (and look) decent)...

    Other Effects: Aside from experiencing some minor lethargy late afternoon, then nothing. I'm finding that I pass out not long after eating all my meals post-12pm these days; never been like that before. I had better NOT be getting sensitive to insulin (well, girl, you knew that you had to clean up your act re nutrition; this is a wake-up call; PAY ATTENTION to it!!!)
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
    •   
       

  3. Day 12


    0505 - Gazelle 20 min.

    0534 - Stretch 24 min.

    0610 - Back/Chest (1 min recovery between supersets):
    Superset A -
    1. BB Deadlifts 6 x 6
    2. Flat BB Bench Press 6 x 6
    Superset B -
    3. BB Bent Over Rows 6 x 12, 11, 10, 9, 8, 7
    4. Push-Ups (feet on bench, hands on BB) 6 x 12, 11, 10, 9, 8, 7
    Superset C -
    5. Lat Pull-Downs 2 x 15
    6. Push-Ups (feet and hands on floor) 2 x 15


    Focus and Stamina: Focus there during training...Outside of training, deep concentration to get other matters sorted and finished...Stamina fine...

    Energy: Had energy right through training (the only reason that I did NOT go for a HIIT Run post-weights was because I was so heady) and lasted right up until ~1500, when passed out for ~3 hours...

    Endurance: Great.

    Strength: Better.

    Explosiveness and Power: Definite explosiveness.

    Pumps and Vascularity: Pumps in chest, anterior delts, and arms right through training and lasting quite some time afterwards...Vascularity pretty fantastic with high knots on my skin...

    Recovery: Terrible. Feeling DOMS severely from training this morning ~12 hours later. Whole body aches and every move I make is called 'pain'...

    Body Composition and Look: It might be acceptable to others, but NOT to me!!!

    Other Effects: Beta-Alanine tingles were experienced ~30 minutes after dosing White Flood, all though ears and down back of legs and glutes again...Numbness and minor tingling in fingers come ~1900, but not for long..
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
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  4. subbed.. might try this out after my ragnaork is done.. interested if it help with energy and explosiveness
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  5. Quote Originally Posted by JudoJosh View Post
    subbed.. might try this out after my ragnaork is done.. interested if it help with energy and explosiveness
    It definitely helps with energy. As for explosiveness, that depends on what your training is like and whether you do/need power.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
    •   
       


  6. I go through I period where I try and work alot of deadlifts, hang cleans, clean and preses, push presses, high pulls, and kettle bell, sand bag, burpees, sled, and tire work... now I am trying out a 12 week hypertrophy program by scivation and after this focus more time on my explosive drills. Thinking of maybe picking this up after my program now.

    Currently I use caffeine free ragnaork as a preWO, but I aslo have a tub of jack3d here for when I dont have any energy
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
  7. Day 13


    This morning was highly stressful, finishing off an uber important task and the afternoon was filled with babysitting my nephews (my FIRST time babysitting; being the oldest when the adults went out when I was younger doesn't count)...SO, NO training today (GRRR); just when I probably need it the MOST...


    Focus and Stamina: Complete focus all morning (I HAD to be!)...Stamina fine...

    Energy: Made it through the morning withOUT crashing...Made it through a trying afternoon as well before passing out briefly...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps in chest (WTF???) and arms...Vascularity not a lot today...

    Recovery: The worst ever; feeling Chest and Legs sore as from yesterday's session and the HIIT Run the day before...

    Body Composition and Look: I don't look any different to the condition that the majority of fitness models are in; but NOT lean enough for me...

    Other Effects: None. I do NOT take White Flood on NON-resistance training days.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  8. Day 14


    1102 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1119 - Stretch 30 min.

    1212 - Arms/Abs (1 min recovery between supersets; no recovery between trisets):
    Superset A -
    1. Weighted Dips 4 x 6
    2. Close-Grip BB Bicep Curls 4 x 6
    Superset B -
    3. Weighted Incline Dips 4 x 6
    4. Zottoman Curls 4 x 12
    Superset C -
    5. Overhead Rope Tricep Extensions 4 x 12
    6. Incline Bicep Curls 4 x 15
    Superset D -
    7. Rope Tricep Push-Down 2 x 15
    8. E-Z Bar Bicep Curls 2 x 21s
    Triset -
    9. Rope Crunch 1 x 50
    10. Knee-Ins (on floor) 1 x 50
    11. Plank 1 x 1 min

    1253 - Gazelle 20 min.


    Focus and Stamina: Unwavering, both in training and afterwards (it's back to work time)...

    Energy: Despite how my body felt, energy was smooth and carried me through my training (even when I started getting tired during resistance session)...

    Endurance: Good.

    Strength: Improving.

    Explosiveness and Power: HIIT Run was on the slower side re efforts today...

    Pumps and Vascularity: Pumps painful and hard in Arms...Vascularity knots struggling to break through the skin surface...

    Recovery: Still feeling Chest from two days ago re DOMS; it even hurt while I was RUNNING...

    Body Composition and Look: Have increased body mass over the last two weeks, now sitting at 54.9kg (i.e. 120.8lb)...

    Other Effects: Beta-Alanine tingles up back of legs and glutes ~40 minutes after dosing, but not for long...

    Other Notes: It's been a difficult last two weeks. I have managed 4 training days each week. Next week there's NO more excuses NOT to be back at 100% Maintenance training levels...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  9. Day 15


    0606 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 4 min jogging

    0629 - Stretch 11 min.

    0708 - Shoulders/Hamstrings (1 min recovery between supersets/sets):
    Superset A -
    1. BB Clean and Press 4 x 8, 6, 6, 6
    2. DB Lateral Raise 4 x 12
    3. BB Military Press 4 x 12, 12, 10, 8
    Superset B -
    4. DB Shoulder Press 4 x 8, 10, 12, 12
    5. Incline DB Rear Raise 4 x 12
    Superset C -
    6. Lying Leg Curls 4 x 15
    7. BB Good Mornings 4 x 15

    0759 - Stepper 20 min.

    0841 - Stretch 10 min.


    Focus and Stamina: Focus on target. Not as many heady spells during resistance training as there has been for this particular session the last two weeks...Stamina just fine...

    Energy: Although the HIIT Run took something out of me I still had energy for my resistance session and the Stepper afterwards. Energy clean and smooth...

    Endurance: Excellent.

    Strength: Increasing the weight, especially for BB Clean and Press, from last week.

    Explosiveness and Power: Explosive, not so much during HIIT Run, aside from the first few efforts (slowed a little)...Powerful, yes, in the gym...

    Pumps and Vascularity: Pumps in anterior delts started during HIIT Run; they continued during resistance session, and I STILL feel them...Vascularity was pretty high during resistance session, moreso BETWEEN supersets than when actually lifting; seeing the veins strong through my arms and deltoids...

    Recovery: Still feeling as if I have NOT recovered from last week's training sessions yet...

    Body Composition and Look: Getting there...

    Other Effects: NO Beta-Alanine tingles today...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  10. Day 16


    1051 - 3 mile Run.

    1123 - Stretch 20 min.


    Focus and Stamina: Focus there the first half of the run; just wanting it to be over the second half...Stamina there; speed NOT...

    Energy: Started out on run ok. Couldn't hold the pace though. Realized a quarter of the way through that I notice this difference in energy when I am NOT using RPM first thing (I have been out of RPM the last week or so)...

    Endurance: Fine.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps not a lot today...Vascularity was ok...

    Recovery: Nowhere near as good as IGF-2 (NOTHING beats recovery on that!)...

    Body Composition and Look: Calves and arms are getting more defined...

    Other Effects: Nothing.

    Other Notes: As I mentioned above I realized the effects re not using RPM during my run. Something else I realized was that whenever I am not using Drive my running suffers re speed. My speed endurance also suffers and I generally do not enjoy my runs...So, going to be starting back on the Drive when I get some more...And going to keep RPM as a STAPLE...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  11. rosie, your drive and commitment is unreal. i get the feeling you are your worst critic, this is what will get you to the top. best of luck. tom.
    GOD, FAMILY, COUNTRY!!!

  12. Quote Originally Posted by thebigt View Post
    rosie, your drive and commitment is unreal. i get the feeling you are your worst critic, this is what will get you to the top. best of luck. tom.
    We are all our own worst critics, Tom. However, I rarely let myself 'settle' for anything, and regardless of how someone else views me I almost always never see myself the same way and strive to be what and get where I want me to be.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  13. Quote Originally Posted by Guejsn View Post
    We are all our own worst critics, Tom. However, I rarely let myself 'settle' for anything, and regardless of how someone else views me I almost always never see myself the same way and strive to be what and get where I want me to be.
    you give em hell, rosie. i think you are doing great. and good luck.
    GOD, FAMILY, COUNTRY!!!
  14. Day 17


    1151 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1217- Stretch 7 min.

    1257 - Back/Chest (1 min recovery between alternate sets):
    Alternate Set A -
    1. Close-Grip Pull-Ups 4 x 4
    2. Flat BB Bench Press 4 x 8
    Alternate Set B -
    3. BB Deadlifts 4 x 8, 7, 6, 5
    4. Incline DB Bench Press 4 x 12, 12, 6, 6
    Alternate Set C -
    5. BB Bent Over Row 4 x 12, 6, 3, 3
    6. Push-Ups (feet on bench, hands on medicine balls) 4 x 12
    Alternate Set D -
    7. Close-Grip Seated Row 2 x 15, 8
    8. Cable Crossovers 2 x 10, 8

    1352 - Treadmill:
    a. 1 x 2 min @ 4.69 min/km/1 min break
    b. 1 x 2 min @ 4.41 min/km/1 min break
    c. 1 x 2 min @ 4.16 min/km/1 min break
    d. 1 x 2 min @ 3.95 min/km/1 min break
    e. 4 x 1 min @ 3.75 min/km/1 min break
    f. 4 x 30 sec @ 3.57 min/km/30 sec break
    g. 1 x 30 sec @ 3.41 min/km

    1517 - Stretch 18 min.


    Focus and Stamina: Focus high...Stamina amazing...

    Energy: Energy during HIIT Run took a while to get there and feeling drained by the end of it and glad to get home...Resistance training saw me coming alive and feeling as if I could go on for ages...Treadmill efforts started off at an easy pace as wasn't sure how body was feeling, but kept on increasing it and body responded well, managing the faster paces that I pushed it to without feeling exhausted and fatigued as it has been...

    Endurance: Excellent.

    Strength: Did a lot better today than either of the last two weeks during resistance training, increasing the weights every set from the second set on; strength continues to rise and soon I will be back at where I was pre-USA.

    Explosiveness and Power: Definitely there. Treadmill required some today and had it to spare.

    Pumps and Vascularity: Pumps excellent, starting from the HIIT Run and continuing through to the walk home from the gym...Vascularity awesome...

    Recovery: For the first time over the last two weeks I do not feel shattered after training, so recovery is starting to pick up...

    Body Composition and Look: Need to be leaner, harder, tighter, drier, more vascular and defined and slender...

    Other Effects: Barely any Beta-Alanine tingles...On third set of Push-Ups felt like I was going to throw up (but didn't)...Making sure I push myself HARD...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  15. damn, rosie. you really do have to be your own worse critic. i don't know many others who would find much to criticize. that pic is scorching hot. wow
    GOD, FAMILY, COUNTRY!!!
  16. Day 18


    1119 - Spin Bike:
    20 min @ 100-102 rpm

    1146 - Full-Body (1 min recovery between supersets; 30 sec recovery between trisets):
    Superset A -
    1. BB Romanian Deadlift (on box) 4 x 10
    2. Lying Leg Curl 4 x 20
    Superset B -
    3. Push-Ups (feet on bench, hands on medicine balls) 4 x 10
    4. Close-Grip Seated Row 4 x 10
    Superset C -
    5. BB Military Press 4 x 10
    6. DB Lateral Raise 4 x 20
    Superset D -
    7. Dips 4 x 10
    8. DB Zottoman Curls 4 x 10
    Triset -
    9. Rope Crunch 4 x 15
    10. Weighted Crunch (on bench) 4 x 15
    11. Plank x 30 sec

    1300 - Treadmill:
    a. 1 x 1 min @ 4.16 min/km/1 min break
    b. 1 x 1 min @ 3.95 min/km/1 min break
    c. 1 x 1 min @ 3.75 min/km/1 min break
    d. 3 x 30 sec @ 3.57 min/km/30 sec break
    e. 3 x 30 sec @ 3.41 min/km/30 sec break
    f. 1 x 1 min @ 4.16 min

    1348 - Stretch 20 min.


    Focus and Stamina: Focus unbelievable...Stamina quite something...

    Energy: High. Hardly even felt fatigued after resistance training...

    Endurance: Excellent.

    Strength: This session was NOT about strength.

    Explosiveness and Power: There all right.

    Pumps and Vascularity: Pumps were hard and painful at times, especially in anterior delts and upper traps...Vascularity was strong...

    Recovery: Felt pretty good afterwards...

    Body Composition and Look: Got told that I look leaner from last week and even from a few days ago, and I have GAINED weight...

    Other Effects: Felt Beta-Alanine tingles for a few minutes once finished on the Spin Bike (~40 minutes after having White Flood), but they were barely there and hardly lasted...Feeling good...

    Other Notes: I have been chewing ThermoGum during training, and I am noticing that that is making a small difference, along with White Flood re energy...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  17. Day 19


    1059 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 1 x 1 min effort
    d. 2 min jogging

    1112 - Gazelle 10 min.

    1124 - Stretch 20 min.


    Focus and Stamina: Focus there; so ALERT when woke up I was still bouncing off the walls at a hundred miles an hour like I was yesterday...Stamina ok...

    Energy: There; decided NOT to do resistance training today, though; which is ok, considering I am NOT having a day off this week...

    Endurance: Excellent.

    Strength: N/A.

    Explosiveness and Power: Ok...

    Pumps and Vascularity: Pumps in anterior delts and arms strong...Vascularity strong as well...

    Recovery: DOMS in mid to lower back (from deadlifts on Wednesday probably); decided to have a break from resistance training today, even though if I'd gone to the gym I would have no doubt blitzed through...

    Body Composition and Look: Definitely noticing a difference (see what training properly again does!)...

    Other Effects: Nothing...

    Other Notes: Since I have been back training properly again my sleeping patterns have returned to normal. However, they are normal for the times it would be if I were in NEW ZEALAND (NZ) right now (i.e. I am going to be ~2030-2130 NZ time and waking up (no alarm clocks) at ~0300-0400 NZ time). Guess that's a START. Now to get those times to US time and I'll be ok. Regardless, I am going to train first thing every day and do as much as possible to get back into a regular schedule...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  18. i spent several years in the r.p. time conversion was easy though 12 am = 12 pm. btw you seem to have a strong tolerance to stims for someone your body weight. when i weighed 210 i got a nice lift from a scoop of wf, and that's close to double what you weigh. very thorough log rosie, meticulous.
    GOD, FAMILY, COUNTRY!!!

  19. Quote Originally Posted by thebigt View Post
    i spent several years in the r.p. time conversion was easy though 12 am = 12 pm. btw you seem to have a strong tolerance to stims for someone your body weight. when i weighed 210 i got a nice lift from a scoop of wf, and that's close to double what you weigh. very thorough log rosie, meticulous.
    r.p.?

    Yes, it has been established before that I have a very high tolerance to stimulants. THREE scoops of White Flood would probably hit the spot quite nicely as opposed to only two; and I am going to do that next week.

    Thanks, bud!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  20. Quote Originally Posted by Guejsn View Post
    r.p.?

    Yes, it has been established before that I have a very high tolerance to stimulants. THREE scoops of White Flood would probably hit the spot quite nicely as opposed to only two; and I am going to do that next week.

    Thanks, bud!
    republic of philipines. i never tried 3 scoops but willing to bet it would have lit me up.
    GOD, FAMILY, COUNTRY!!!
  21. Day 20


    This week's Day OFF...


    Focus and Stamina: Focus there for sure; spent the afternoon writing another article (and for those that don't already know I am a writer for Bodybuilding.com; see Bodybuilding.com Writer Profile - Rosie Chee...Stamina fine (ThermoGum really does give you that much more focus and energy)...

    Energy: Bouncing off the walls (but respecting the day off)...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps in arms and back appearing on and off throughout the day...Vascularity pretty reasonable, considering it was cooler today...

    Recovery: A bit of pain from pumps (not sure WHY they would be there, seeing as I did NOT train today), but otherwise fine...

    Body Composition and Look: Recomping nicely...

    Other Effects: N/A.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  22. wow- rosie taking a day off! been hearing good things about the gum too. hey since you are taking the day off, you might post another pic. the last one burnt a hole in my computer.
    GOD, FAMILY, COUNTRY!!!
  23. Day 21


    0808 - 5km Run.

    0838 - Stretch 27 min.

    0916 - Arms/Abs (1 min recovery between supersets; 30 sec recovery between trisets):
    Superset A -
    1. Weighted Dips 4 x 12
    2. Close-Grip BB Bicep Curls 4 x 6
    Supserset B -
    3. Incline Dips 4 x 12
    4. E-Z Bar Bicep Curls 4 x 12
    Superset C -
    5. Flat Close-Grip BB Bench Press 4 x 6
    6. Zottoman Curls 4 x 12
    Superset D -
    7. Rope Tricep Push-Downs 4 x 12
    8. Incline Bicep Curls 4 x 12
    Triset -
    9. Weighted Crunch (on bench) 4 x 15
    10. Straight-Leg Double-Leg Raise (on bench) 4 x 15
    11. Plank 4 x 30 sec

    1017 - Gazelle 20 min.


    Focus and Stamina: Focus has been awesome; having to find something to do to keep myself BUSY...Stamina just fine...

    Energy: This last week has seen me much more alive and energetic, since training has been at Maintenance levels and more the way I like it and stress has eased somewhat and I am chewing ThermoGum a LOT...

    Endurance: Excellent.

    Strength: Getting better; increasing weight for almost every exercise.

    Explosiveness and Power: Good.

    Pumps and Vascularity: Pumps in arms strong, especially by the end of the second superset...Vascularity good...

    Recovery: Slept for nearly 11 hours last night (must have needed it)...Body is definitely a little sore, but not as much as it was (guess I just needed to get 'used' to training more again)...

    Body Composition and Look: Starting to see the progress; this week has seen me noticeably lean up a bit (see what a different training makes for me!)...

    Other Effects: Beta-Alanine tingles started after the second superset (which was ~50 minutes after having White Flood) and lasted for only a few sets.

    Other Notes: From tomorrow I am going to start dosing White Flood at THREE scoops and see how that compares to two scoops. I am also going to NOT chew ThermoGum during a few sessions, to see how the White Flood actually does re energy on its own and see if it is any different (as I noticed that my energy was BETTER when I chewed ThermGum as well as dosing White Flood)...Aside from not doing one resistance session (i.e. I did 4 instead of 5, but 4 is still 'ok') I completed all the planned training sessions for this week. Next week is going to see me take it up a notch just a little more (as I have managed to do each week) re training by adding in that fifth resistance session and a couple more cardio sessions...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  24. Quote Originally Posted by thebigt View Post
    wow- rosie taking a day off! been hearing good things about the gum too. hey since you are taking the day off, you might post another pic. the last one burnt a hole in my computer.
    The day off was YESTERDAY (update was made today, since I passed out before I planned on going to bed and didn't wake up until this morning when my husband got home from work)...Got to make sure that I have ONE day OFF per week, though, since having a day off every FEW weeks was part of the contributing factors to why I have been so fatigued and shattered since I've been in the US...ThermoGum is indeed great stuff. Definitely something to chew on when you're training or need that extra energy (I am bouncing off the walls like an excitable puppy when I chew it for more than 3 hours and Sean tells me that I'm like an ADHD child, LOL)...Pics another day...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  25. Quote Originally Posted by Guejsn View Post
    The day off was YESTERDAY (update was made today, since I passed out before I planned on going to bed and didn't wake up until this morning when my husband got home from work)...Got to make sure that I have ONE day OFF per week, though, since having a day off every FEW weeks was part of the contributing factors to why I have been so fatigued and shattered since I've been in the US...ThermoGum is indeed great stuff. Definitely something to chew on when you're training or need that extra energy (I am bouncing off the walls like an excitable puppy when I chew it for more than 3 hours and Sean tells me that I'm like an ADHD child, LOL)...Pics another day...
    given your tolerance for stims that is a huge endorsement for thermogum.
    GOD, FAMILY, COUNTRY!!!
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