be my PAL!

[Ronnie]

Somebody needs a tan! Do work girl!

[asianbabe]

Looking really good AB. Tight like a tiger. You have a good physique already.. IMO you don't need to cut.

I actually have a grayscale bikini that I was going to wear in a picture... but you claimed it. Now I have go find something sassier to "one up" you with.

Haha oh really!!!?

well I'm still looking to get stronger, the actual aim is recomp all the way. I don't really have enough muscle to "cut". If I cut I would end up with nothing but skin and bones, that's what happened last time I tried it, but I can't handle a straight up bulk either. Psychologically, being naturally small, I can't see myself gaining too much yucky weight in the meantime. That's why I'm eating at around maintenance (weight barely fluctuates) and just trying to get STRONGER, hopefully that translates to a recomp effect. Cheers!

[asianbabe]

Somebody needs a tan! Do work girl!

Lol!! hahah I apologise, my skin has always been white as, plus it is middle of winter here ..

[Ubiquitous]

Haha oh really!!!?

well I'm still looking to get stronger, the actual aim is recomp all the way. I don't really have enough muscle to "cut". If I cut I would end up with nothing but skin and bones, that's what happened last time I tried it, but I can't handle a straight up bulk either. Psychologically, being naturally small, I can't see myself gaining too much yucky weight in the meantime. That's why I'm eating at around maintenance (weight barely fluctuates) and just trying to get STRONGER, hopefully that translates to a recomp effect. Cheers!

my bad, I think the DCP run prior, (in addition to the supps in this log) gave me false impressions then.

I hear you on the psychological part. I keep lean for the majority of the year, even when trying to put on muscle.. I can't keep fat on me without feeling like a slob somehow.. So I cut in haste, which in turn impedes the "bulk".

Yeah, generally stronger equates to more muscle.. for the most part. We all like getting stronger anyways. Your diet looks solid, and you know what works for you obviously... I look forward to the results.

I need to try kangaroo sometime.

[somewhatgifted]

Looking good, great legs. Keep up the good work.

[Ronnie]

Lol!! hahah I apologise, my skin has always been white as, plus it is middle of winter here ..

Well... I guess I'll let it slide then. Way to keep that body fit! Most girls here in the states start getting that spare tire round there belly and hips from beer and horrible diet. Its absolutely disgusting and always have to appreciate it when a girl does work and takes care of her physique.:chick:

[asianbabe]

Yeah ubi, I would rather feel relatively lean all year too, otherwise there would be too much to do come summertime! If you ever get the chance, def try the kanga.

SWG, thanks for checking in!

Hey I was under the impression that some girls over there are pretty good looking, no? I'm probably one of the bigger girls here.. heh, my friends are all twigs, I used to be as well.. show ya a pic from before I started for comparison.. this was about one and a half years ago.. it has been pretty hard since I am naturally skinnyfat, my body loves fat but hates to gain muscle when I eat. But, hey no excuses, that doesn't stop me from trying. Slowly, I've put on a bit of mass since then!!

[asianbabe]

Monday 2nd July - OFF

Tuesday 3rd July - Back, Cardio


.. partner assisted pullups ..
12, 8, 7

.. narrow pulldowns ..
10x30kg, 8x35kg, 8x35kg

.. bb row ..
10x22.5kg 12x22.5kg

.. one arm db row ..
3 sets: 10x10kg

.. hyperextensions ..
1 set x12

.. sumo deads ..
6x50kg, 4x50kg, 10x50kg, 60kg singles (about 10)

.. PWO CARDIO .. 35min elliptical - level 10

...

PM cardio: 1 hour bodystep.

Scaled the weight back for most exercises today to work on form and mm connection which I find difficult sometimes with back exercises. Deads felt a lot better today though! Still it was a great workout.. cardio cardio, I didn't even realise the clock on the machine said 40mins, I was like **** better get off. Haha. No lifting for the next few days because of a crazy school schedule.

...
just wanted to say this evening I was so buzzed I did extra cardio, yes extra! so it was actually 1hour step class, + 45mins RPM (spinning). Felt like I could go forever, no kidding! Since I'm on 3 caps of leviathan now, the last one wasn't with reset AD, so it seemed to kick in quicker, I only took it ~15mins beforehand (oops I forgot..)

Anyway, cardio supps were like this:
1 cap leviathan
2 caps PEA
2 scoops bcaas (right now I'm mixing Excell strawberry with watermelon xtend - tastes damn good. Not too sweet. I've had heaps of the excell but the taste is pretty mild, and watermelon is pretty strong, the mix is purrfect in icy water.) To be honest, I only take bcaas because of all the research, as to its effects, I am not sure if it is placebo or if it actually works.. When I use PW or Octane though, I notice a greater effect. Anyway it is that having something sweet to sip on definitely makes my sessions more bearable and I'm banking on its anticatabolic effects. Anyway the PEA also gave me a nice euphoric feeling, and my endurance is getting better! Good sesh!

i think that was 4 hours in the gym today :: eek ::

[pistonpump]

looking good AB! i like the fingernails haha. i notice that kind of stuff i guess...

will you be doing 3 leviathan a day until further notice?

[asianbabe]

yeah i think so!

Actually when I started at 2 caps, my eyes became a bit dry, I've been using eye drops at night, today at 3 caps they seem ok, if it happens again I'll drop down to 2.

lol you like my rainbow nail polish do you.. it's chipped because I'm too lazy to take it off!! I have the biggest stash of nailpolish.. i'll get you a pic, coz my log needs more pictures!

K here you go
My supp stash isn't quite as plentiful though.

[Mickfootie]

Looking Good Liv. Keep it going....

[pistonpump]

yeah i think so!

Actually when I started at 2 caps, my eyes became a bit dry, I've been using eye drops at night, today at 3 caps they seem ok, if it happens again I'll drop down to 2.

lol you like my rainbow nail polish do you.. it's chipped because I'm too lazy to take it off!! I have the biggest stash of nailpolish.. i'll get you a pic, coz my log needs more pictures!

hahaha. yeah...any pictures from you are good. This is probably the most detailed and hottest log ive ever seen

Im in touch with my feminine side in the straightest way lol. i have girl friends that like to go out shopping w/me cuz i guess i just know what is hot. im cool like that.

that lime green is electrifying!!!

[xjsynx]

looking good AB! i like the fingernails haha. i notice that kind of stuff i guess...

will you be doing 3 leviathan a day until further notice?

Finger nails? She has finger nails?


















Oh yeah she does.....

[xjsynx]

Good work AB.

[asianbabe]

Hey thanks for all the lovely comments.. thankyou thankyou, but if you had some constructive feedback on anything I'm doing I would love to hear it too!

Wednesday 4th July - Cardio

... 1 hour total body ...
fun class.. lots of jumping around, kicks and random pushups and abs, hadn't tried this one before, boy do they make me feel so unfit, call me sweating machine!



Thursday 5th July - Legs, cardio


.. quad extensions ..
12x35kg 8x45kg 7x50kg

.. leg press ..
12x120kg 6x160kg 6x160kg
no increase in weight, went a bit deeper today

.. sumo squat ..
10x40kg 10x40kg 3x50kg* 4x50kg
*ook i got pwnd big time! These squats were extra low today, I was practically touching the safety hooks for each rep.

.. sldl ..
12x40kg 8x50kg
nice stretch.

.. db lunges ..
15x7.5kg 12x10kg
used a lighter weight and got my form right with higher reps.

..... insert random wrist curls ....
coz the guy next to me was doing them the whole time today, thought I'd take a tip from wrist curl pro..

... standing cable hamstrings ...
12 x15kg 8x17.5kg
slight groin pain..

.. lying hamstrings ..
my gawd my legs were so dead by this stage.. 2 quick sets

.. seated calf raises ..
15x20kg (+20 unweighted) 12x20kg (+20 unweighted)

.. standing single leg db calf raises ..
2 sets. 8x7.5kg (+20 unweighted)


.. PWO CARDIO .. 20min elliptical - level 10-12

... Duration.. 8970983746hours

Still too tired to comment, that workout kicked my arse. Weights haven't really improved, and I am working on form... still it would be nice to increase sometimes, cardio last night I think hampened my leg recovery this morning too, might up my eating if I'm not improving soon, that, or drop some cardio (Nooooooo!)

...

[pistonpump]

your workouts look good all the time. Maybe you need a spot to push you a little harder....

some people like training with a partner, but others like me, like to go solo (- rare occasional spot). I would make an exception for someone as wonderful as yourself. lol.

How much cals are you taking in now? below or under? Wait, thats the same thing lol. above or below maintenance?

[Ubiquitous]

If you aren't seeing improvement, drop back the volume a little. Cut a few isolation movements out of your day. Sometimes all you need is to let off a little bit from the program and rest up a bit more to see results.

I used to be in a state of overtraining for years. The moment I pulled back the volume a little, my plateaus crumbled.

[thesinner]

If you aren't seeing improvement, drop back the volume a little. Cut a few isolation movements out of your day. Sometimes all you need is to let off a little bit from the program and rest up a bit more to see results.

I used to be in a state of overtraining for years. The moment I pulled back the volume a little, my plateaus crumbled.

Hahaha that's my highschool career in a nutshell. Boy was that frustrating.

[EasyEJL]

lol you like my rainbow nail polish do you.. it's chipped because I'm too lazy to take it off!! I have the biggest stash of nailpolish.. i'll get you a pic, coz my log needs more pictures!

reminds me of the nail polish job in the series Dexter on showtime

[asianbabe]

Yeah it might be a bit too much volume... here's what the program is, it is the "Fusion Nutrition training manual" that I was sent by them. let me know if I should cut down on anything.. but I'll only be on it for another two weeks, so I'm hoping I can just stick it out..



Chest/Bis

Incline db flyes 15,12,8
Incline bb press 10,6,6
Flat bench: 10,6,6
Cable crossover: 12,8
Seated incline db curls 12,8
Standing bb curls 10,6,6
Preacher curls 10,8
Db hammer 10,8

Legs

Quad extensions 12,10,6
Leg press 10,6,6
Squats 10,6,6
Lunges 8,8
Standing leg curl 12,8
Lying leg curls 10,6,6
Stifflegged deads 10,8
Standing calves 20,12
Seated calves 12

Back

Pullups (assisted for me) 12,10,6
Close grip pulldowns 10,6,6
BB row 10,6,6
Db row 10,6
Hyperextensions 12
Deadlift 10,6,6

Shoulders/tris

Seated db press 12,10,6
MP 10,6,6
Front raise 12,8
Seated db lateral raise 15,12,10
Cable side/rear raises 10,6
Tricep pushdown 12, 6,6
Skulls 12, 6, 6
Dips 10,6

20min cardio pwo, cardio whenever else I can fit in...
Actually I feel like my legs and arms and shoulders in particular are looking like I've been making progress, even though the actual weight isn't going up a big deal, I am eating at around maintenance right now, last weigh in I was down 1 pound haha



...

anyway feeling kinda run down today, its so cold... I can't afford to get sick!!