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Last edited by Rosie Chee; 05-14-2008 at 10:36 PM. Reason: LOL
GRRRRR...So, today is the Day Off this week...
Sleep - Time and Quality: ~2343-0743 (waking at 0315, 0327, 0357, 0423, and 0657), so ~8 hours sleep. I was going to get up at 0315 (planned on it, do a run and then the gym), but never happened...
Mental Alertness/Focus: Very there. OVERthinking things a bit today, especially when it comes to study...
Energy: Been enough to get through, once up and about...
Motivation: Yeah, there...
Mood/Aggression: Not quite sure, to be honest. Had a bit of a bad run at school today, and then problems with Customs, and well, probably a little pissed off, really (ok, so a LOT pissed off), and need to do something other than eat to "settle" down (a boxing session perhaps? Nah, let the body rest today, since it obviously wants to...)
Libido: Kicking this man way back into the corner; I don't want to see or hear or feel him for some time, thanks...
Quality of Training: N/A.
Pump and Vascularity: No pump (what did you expect?)...Awesome vascularity, though...
Muscle Hardess/ : Same old, same old...
Body Composition and Look: Breasts are fuller (and tender; grrr)...Still leaning (faster...)
Overall Sense of Feeling: Ok...I guess...
0430 - HIIT Run:
a. 4 min jogging
b. 24 x 25 sec work/5 sec easy
c. 1 x 60 sec work
d. 5 min jogging
Cold again today (but warmed up fairly well by the end). Was pleased with my effort today. No taste of blood. No nausea. Small strides, fast cadence. Halfway through my sprints, both my anterior delts began to feel tight, but not a big issue...Sprints went well, and decided near the end that I'd do a LONG one, and that seemed not to take too much out of me, so all good...
0520 - Stretch 25 min.
0600 - Back/Abs (1 min recovery between sets, except after Abs - 30 sec):
1. BB BOR 1 x 8, 5 x 6
2. WG LPD 4 x 6
3. CG SR 4 x 6
4. CG TR 6 x 6
5. Abs 4 x [a. rope crunch x 15, b. s/b jackknife x 10]
Good session today. Strength gains are still being made, so did lower reps on all sets and just kept pushing the weight up so that 6 was the maximum number of reps I could get out for each set (and boy did I struggle for a bit on some of them, especially the last set of CG TR!). All worth it, though! No DOMS after. Was pretty knacked after, however.
Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Good. Very deep and dark.
Mental Alertness/Focus: Good. Been doing client programme prescription (I so do like working with males moreso than females; you can be straight to the point and no *****footing round in case you offend them!). Going to keep at it until they're finished (well, maybe a break soon, and go into town and get some shopping...)
Energy: Nice, so far. There was a while, after I went for a brief 25 minute walk after breakfast and a shower, when I needed to lie down for a bit (and I think, possibly I fell asleep for 30 minutes), but all good now
Motivation: Doing ok. Sean, babe, you can aim a good kick in my direction, and make sure that I stay on track, LOL...
Mood/Aggression: Definitely better than yesterday (not even sure what was up with that, but ah well, we all have bad days sometimes, LOL)! So, smiling today...Happy-ish...
Libido: He can come out now, if he feels like it...If I get "tired" later, he'll definitely make an appearance, as he has been doing, when I've already been in bed for an hour or so at night and should be going to SLEEP...
Endurance: Good. As always.
Strength: ~7% increase on all my lifts, by the end of each exercise, and for at least the last 2 sets, so pretty happy with that...Keep it up, girl...
Quality of Training: Pretty good.
Pump and Vascularity: Pump was fairly average today...Vascularity started coming out to play by 6-8th set into the session, with knots appearing up my arms and on top of my hands...
Muscle Hardess/Density: Ok. Not a lot of change from the last few days.
Body Composition and Look: Definitely leaner upper back and chest. Odd that my breasts aren't losing size (not that I'm complaining, LOL...)
Overall Sense of Feeling: Yeah, good. Is nice to be getting back into routine as I like it.
List, what are you talking about you crazy lady :P the shopping list I gave you? Yeah, go get it :P
Looks like you are still doing good. Let me know if you need any help
Last edited by Rosie Chee; 05-16-2008 at 05:54 PM. Reason: P.S.
1000 - Rollers:
a. 4 min @ 60-65% estimated [est.] HRmax* (118-120 rpm)
b. 26 min @ 85-90% est. HRmax* (115-120 rpm)
Decided on the rollers today, since didn't feel like going for a run. Started off pretty easy. It's good these days, being able to get my HR up; not so long ago my legs were screaming STOP! and my HR wouldn't even get close to 140 bpm! Now, though, it goes up fairly quickly and I can keep it there, spinning away as though I were time-trialling. So, yeah, I have a very HIGH anaerobic threshold (I could sit all day at 85-90% HRmax). No muscular aches; legs were all good...
* Using Karnoven Formula, which uses age-predicted est. HRmax. (NB: My actual HRmax (from training in the last few months) is 209 bpm, which is 12 bpm HIGHER than age-predicted HRmax).
1100 - Chest (1 min recovery between sets):
1. Flat BB BP 4 x 6
2. P/U (feet on bench) 4 x 10
3. Inc BB BP 4 x 6
4. Inc DB BP 4 x 6
5. Cable Flyes 2 x 12
All good, today. Lifts all increased from last week: Flat BB BP by 5%, Inc BB BP by 16%, Inc DB BP by 20%, and Cable Flyes by a whopping 50% (what's up with THAT?! Maybe I wasn't trying as hard the last time I did them!) So, seeing strength increases, even though I am "cutting" (diet would NOT suggest that; but hey, I don't follow the "rules", and so I get results, LOL). Well pleased with the session. No headaches or pains, and no DOMS.
1200 - Stretch 20 min.
Sleep - Time and Quality: ~2315-0848 (waking at 0315), so ~9.5 hours sleep. Very deep. No dreams this time.
Mental Alertness/Focus: Yep, there.
Energy: Like an energizer bunny, today. Energy has been smooth; no "jitters" or shaking, which has been good.
Motivation: Thanks for the boot, Sean :P
Libido: Maybe later...
Strength: Improving in leaps and bounds, even moreso over the last couple of weeks. My training partner made the comment today that it would be interesting to see what my lifts would be like if I was actually training for STRENGTH and not "cutting", seeing as how they are getting BETTER each week as it is!
Quality of Training: Awesome. Loving it!
Pump and Vascularity: Really felt the pump in my chest today. Also in triceps and biceps, in the latter especially after the Cable Flyes...Vascularity is still strong; still got knots for veins...
Muscle Hardess/Density: Legs are hardening up more...
Body Composition and Look: Looking lean and muscular in upper body. My right shoulder and arm is finally "catching up" to my left in terms of seeing the muscular development and leanness...Also seeing vastus lateralis and teardrop stronger than before.
Overall Sense of Feeling: Brilliant...My boys beat COB! Stokage; it's a big thing, since it was the Captain's 100th game for the Club today, and COB have only been beaten once in like forever!
Last edited by Rosie Chee; 05-17-2008 at 01:40 AM. Reason: Added to "Overall Sense of Feeling"...
Awesome details! By the way, you almost always wake up at 0315! Any particular reason? Or is it just a habit?
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1100 - Rollers:
a. 4 min @ 75-80% HRmax (115-118 rpm)
b. 16 min @ 85-90% HRmax(115-118 rpm)
c. 10 min @ 85-90% HRmax (118-120 rpm)
So, another rollers session today. Did good. At the 20 min mark, my HR started dropping, so I had to spin a little harder to keep it up. AND I was starting to almost get "bored" about the same time; sometimes I wonder how on earth I ever used to spend 3-5 HOURS all at once on them!!! Good session, though. Body is getting used to the bike again.
1200 - Stretch 20 min.
Sleep - Time and Quality: ~2300-0857 (waking at 0315 and 0618), so ~10 hours sleep. Sleeping for long hours, lately. Think maybe I'm training harder than usual?
Mental Alertness/Focus: Good. Got to finish a couple of client programmes today...
Energy: So far, is all right. Like an energizer bunny...
Motivation: Yep, sweet.
Mood/Aggression: Interesting, at any rate...
Libido: Was pretty high when I woke up...And then someone came in and I ended up staying in bed for almost an hour after waking...(Starting to get "curious", Sean, LOL; but yes, she'll wait just a bit longer...Not just ANYONE will have THAT priviledge!)...
Endurance: Still strong.
Quality of Training: Good job, today.
Pump and Vascularity: Strong pump in the quads after getting off the rollers; kind of made me feel like I was walking round on air for a bit...Vascularity prominent in calves, hands, and forearms...
Muscle Hardess/Density: Same...
Body Composition and Look: Not a lot of difference from the last few days...
Overall Sense of Feeling: Yep, good...Big night for the boys last night (there'll be a few sore heads this morning, no doubt)...Looking forward to next weekend and seeing my mates. It will be the first time in 10 years that my best friend and I have have done a "joint" birthday thing, and mates are coming from all over the place (some I haven't seen since I left school!), so should be loads of fun (and a great way to get away from the stress of things here for a bit)...Guess I best get used to Saturday nights out...
Body mass: 53 kg (i.e.116.6 pounds)
Body composition: 11% BF
Comments: No WEIGHT change (yet again, which is good; means I'm KEEPING my muscle!)...At 53kg and 11.3% BF I had 47.011kg LBM and 5.989 kg BF. At 53kg and 11% BF I have 47.17kg LBM and 5.83 kg BF. That's an INcrease of 0.159 kg (i.e. 0.3498 pounds) of LBM and a DEcrease of 0.159 kg (i.e. 0.3498 pounds) of BF...So, lost a little less BF this week than last, but I'm still LOSING, so that's all that matters, really...
RBC: 5.3 x 10E12/L (Normal range 3.9-5.5)
Hb: 107 g/L (Normal range 115-155)
Comments: BIG drop in Hb from last week! Strange; could be that the harder training efforts took MORE out of me than I thought (since the amount of TIME that I spent training wasn't really that high)...RBC has decreased to compensate (so normal there)...Would like my Hb to at least get into the "normal" range...Low Hb could also have been contributing to why I have been sleeping so much this last week...
Phosphate: 0.78 mmol/L (Normal range 0.85-1.50) - So, low here. Not sure what's up with that, since there has been nothing in my diet to suggest any "why"...Maybe it will correct itself next week?...
...It will also be interesting to see what effects NeoVar 2.0 has on my Creatinine and eGFR levels...
RESTING HEART RATE: 33 bpm.
Has been ok. Not great, I will admit, but better than last week, at least. Instead of "forgetting" to eat, I have done a little OVERcompensating (which is probably why I didn't lose as much BF as last week; but then that was weird, too). But is still all good. As I mentioned in a previous post a few days ago, I've never been one to follow the "rules", and when cutting it's no different. I listen to my body a lot more than I used to, and that has made a great deal of difference. I must also have expended a fair amount of calories to be able to get away with 4 x 4000 calories/day this week and STILL have LOST BF (especially for someone my size)...On another note: I have just completed 8 weeks of using IGF-2, so for the next 2-4 weeks I am going to take a break from them before starting another cycle...
All planned sessions were done this week (not on the days that I wanted to be doing them, more the gym than the cardio, but that's ok; they got done, and that's all I care about at the moment). A bit more variety in training than in previous weeks, so that's good, too. Gym sessions have all been the best so far; strength has improved in leaps and bounds this week, so keep bringing it, girl!...
...For some reason this morning, after the rollers, I suddenly recalled a comment that one of my clients made during the submaximal VO2max test I did on him last Thursday (and you'll laugh, Sean; I did too!). He was on his last stage, and I'd just increased his workload by twice as much as he had previously been on, and he was struggling just a bit (but he could handle it), and I made some random comment about the VO2max test I did a few weeks ago, and he said: "but you're like the female terminator" (you can see why it made me laugh)...Hmmm; do I come across as so relentless and ruthless?...Anyways, just a random though to finish off with...
all looks well keep it up
0430 - HIIT Run:
a. 4 min jogging
b. 22 x 20-25 sec efforts/5-10 sec easy
c. 3 x 60 sec efforts/10 sec easy
d. 4 min jogging
GOOD session, today! Was a little cold when started out, but nothing compared to what it has been. I decided this morning NOT to take anything, except for the NeoVar, L-PM, and P-BA, and see what happened re: nausea, since it has been most unpleasant lately, and I wasn't in the mood for that this morning...And...NO nausea. Which was bloody fantastic! All my sprints were good as. I did 3 longer efforts at the end, since my body was taking them so well (even if I WAS tasting blood after the 8th sprint)...So, next session will try for more variety of short and long efforts...
0518 - Stretch 20 min.
0600 - Shoulders/Abs (1 min recovery between sets, except Abs - 30 sec):
1. DB SP 4 x 8
2. BB SP 4 x 8
3. DB LR 4 x 10
4. Inc DB RR 4 x 10
5. Abs 3 x [a. weighted crunch x 15, b. rope crunch x 10, c. hanging knee raises x 10]
As I mentioned, no supplements except for NeoVar (2 caps at 0535, and 3 caps straight after my gym session), just to see what would happen. No nausea, headaches, migraines, pain in the head, or dizziness...And a few surprises! My weights went UP on EVERY exercise (and that to me is definitely SOMETHING, since shoulders is the bodypart I have the HARDEST time with in increasing weights lifted, especially with DB LR and Inc DB RR!) But one step at a time (LOL)...For DB SP and BB SP I decided on the weight that I finished with last time (bearing in mind that I only managed 6 reps for my last 2 sets of each of these exercises at these weights last week), with the intention of STAYING at that weight and doing 4 x 8; which I managed reasonably well (in fact, I probably could have done 4 x 10 of each...Or upped the weights a little!...) As for DB LR and Inc DB RR; these are my two most "pathetic" lifts (to my mind), and are two exercises that I struggle to really INcrease weight on. Today, however, after the first set feeling like I was lifting feathers, I went up...And for the next...And the next...And yet again; so that in the end I'd managed to increase both of these lifts by 50%! Even increased the weight for my weighted crunches, and am adding DB to the cable stack for rope crunches! So, all good here; despite being told after my first set of BB SP that my eyes were "all bloodshot again"...Strength is improving, and I was happy as I could be with the session (should have pushed myself a little harder on the DB SP and BB SP, though, perhaps lifted a little heavier...Ah well, next time...)
Sleep - Time and Quality: 2315-0315, so ~4 hours sleep. Slept like a log. Was very refreshed on awakening!
Mental Alertness/Focus: Great. Been working with clients most of the day.
Energy: Still bouncing off the walls like the energizer bunny...
Motivation: AWESOME! Getting happy!
Mood/Aggression: No aggression; just determination. Smiling to myself, LOL...
Libido: Boy, this little soldier was through the roof last night (how I ever managed to go to sleep was beyond me!), and this morning, well...Let's just say that Rosie will be on a high again tonight!
Endurance: good. Looks like it's improving, some...
Quality of Training: I can't ask for much more than what I did today (although I will most definitely TRY!)...To make EVERY session as intense and as focussed and as hard as that...
Pump and Vascularity: Good pump in delts today...Definitely noticed the lack of taking RPM before the gym (and even the run) with regards to vascularity; my veins were not as strong, except in my hands.
Muscle Hardess/Density: Butt and legs getting harder. So are biceps.
Body Composition and Look: Breasts are even FULLER than they were the last time I commented on them being huge. (And yes, big breasts look nice, but they're certainly a nuisance when it comes to training (especially running; and when they're as tender as what they have been the last few days...)...But enough about that)...Someone noted this morning that my abs are starting to look better and are more noticeable than they have been lately...
Overall Sense of Feeling: My presents from AN have FINALLY arrived (only about ~10 minutes ago, actually!)...I am so very looking forward to starting using NeoVar 2.0 tomorrow (such pretty colours...)...