The last few weeks have still been somewhat on and off re training. I really want to get back into a consistent training schedule by the start of 2011.
I've recently finished a log of PES' Erase
: The REVOLUTION of the Female Terminator CONTINUES with ERASE
. GREAT product, and one that I have continued to use, and will use as a STAPLE!
I am one of the few selected to beta test LG Sciences' new 7-keto
DHEA topical. I personally LOVE topical 7-keto
, and DermaTherm (the original) is the best fat loss topical that I have ever used, and now that it is gone, there are no topicals containing 7-keto DHEA. I am very interested in seeing how this is going to go - at 12 sprays each use, the beta testing bottle will last until the end of the year, which is about perfect. GOALS
I am going to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat (preferably closer to 8% bodyfat), focusing specifically on:
* Capping my delts and adding a little more mass to my arms
* Regaining my strength
* Returning to a decent level of fitness
I'm starting this log at:
* Body Composition of 10% bodyfat
* Body Mass of 118 pounds (please note that my bodyweight fluctuates a LOT, and so is not a good indicator of what my physique is like)
* Resting Pulse of 32 beats per minute TRAINING Weights
Day 1: Shoulders
Day 2: Arms
Day 3: Full-Body
Day 4: Full-Body
Day 5: Upper Body
Resistance sessions get done in this order each week. I have a day of just cardio - which will be done where my body feels that it needs it (although I will endeavour to do it on Thursday), and a day OFF ALL training each week (usually Sunday).
I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, more mass, and definite leaning. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I do not do any specific work for my legs as my lower body overwhelms my upper body. If I train legs, I gain muscle mass
despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) is going to be specific to Hamstrings, and I will deliberately use lighter weights, bodyweight, or plyometric exercises only. Cardio
Day 1: HIIT Cardio
Day 2: 20 min Cardio
Day 3: HIIT Cardio
Day 4: 20 min Cardio
Day 5: HIIT Cardio
Day 6: 20 min Cardio
Cardio sessions get done in this order each week. Note that the days do not "match" the same numbered resistance day. Flexibility
Stretch 20-30 minutes every training day (i.e. six days a week). From 10 January 2010
Monday: HIIT Cardio + Shoulders + Stretch 20-30 minutes
Tuesday: 20 min Cardio + Arms + Stretch 20-30 minutes
Wednesday: HIIT Cardio + Full-Body (Velocity Session A) + Stretch 20-30 minutes
Thursday: 20 min Cardio + Full-Body (Velocity Session B)
Friday: HIIT Cardio + Full-Body (Velocity Session C) + Stretch 20-30 minutes
Saturday: V-Burn Challenge Circuit + Stretch 20-20 minutes
Sunday: Day OFF NUTRITION
My nutrition does not play as much of a role as my training does in my conditioning - however, I am working on making it better, so that it COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult.
I generally follow a calorie cycling method, with 5-6 meals daily, 2-3 hours apart.
I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea. SUPPLEMENTS
(in alphabetical order): Alpha-T2
: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (until 15 December). Assault
: 1 serving 30 min pre-training (from 8 January 2010).
BC+EAA - 3-4 x 10.5-21 grams daily.
BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1 (until 5 January 2011). EndoAmp Max
: 1.1 gram first thing and 1.1 gram post-training (until 18 December).
Erase: 2 caps first thing, 2 caps 6-8 hours post-Dose 1, and 1 cap pre-bed (until 25 December). IGF-2
: 2 caps first thing, 2 caps ~40 min pre-resistance training, and 2 caps pre-bed (until 3 January 2011)/
From 4 January - 3 caps first thing.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (until 23 December).
MuscleGels: 1-2 packets daily.
: 5 grams post-Meal 1 and 5 grams post-Meal 3. Recompadrol
- 1 cap immediately post-training, 1 cap either first thing or ~30 min pre-Meal later in the day, and 1 cap pre-bed (until 4 January 2011).
: 3 caps 30-45 min pre-Meal 1 and 3 caps either 30-45 min pre-Meal later in the day or pre-bed (until 20 December).
Topicals: 7-keto DHEA, 24 pumps of of applied post-post-training/morning shower/
From 25 December - 24-36 pumps 7-keto DHEA applied post-post-training/morning shower and 24-36 pumps pre-bed.
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed. COMMENTS
Please note that I may or may not comment on all the factors listed below in each 'update'.
Sleep - Time and Quality
Mental Focus and Clarity
Quality of Training
Body Composition and Look
Other Notes I am planning on making 2011 a BIG year for me.
But, it's still 2010 and there's just under three weeks left until the end of the year . . .
I'm going to make the MOST of them!