"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
0800 - HIIT Rollers:
a. 4 min @ 75-80% est. HRmax
b. 8 x 20 sec efforts/10 sec easy
c. 2 min @ 85-95% est. HRmax
d. 10 min @ 85% est. HRmax
Very fatigued today, and felt like absolute ****e when I woke up. Throat sorer than ever, and spent the first few minutes up throwing up blood (NOT a good look (or feeling) indeed)...Anyways, I didn't want to have ANOTHER day off, and didn't feel like going for a run, so sat on the rollers instead. Did efforts. The first 2 efforts seemed to take FOREVER, and at 6 seconds my legs were screaming "is it over yet?" They got a LITTLE easier as they went on, but not much. I was really trying to get my HR >190 bpm, but each effort it was 188 or 189 bpm, and only on the LAST effort did it hit 190 bpm! Hips (and lower back, some) were REALLY feeling those efforts, although legs felt all right. Cadence was high (as always...~118-120 rpm) when not doing efforts, which didn't help. At the 10-minute mark I was tasting blood again, and ready to throw it up, but had to swallow (I know, ewww!), since I DIDN'T want to get off my bike until I'd FINISHED at least 20 minutes! All in all, it was an ok session, for feeling like absolute crap. I was quite heady when I got off the rollers, but I was DETERMINED to go to the gym...
0900 - Back/Abs:
1. CG PU 1 x 8, 3 x 6 (3 min recovery)
2. BB BOR 4 x 6, 5, 4, 3 (1 min recovery)
3. WG LPD 4 x 6, 5, 4, 3 (1 min recovery)
4. CG SR 4 x 6, 5, 4, 3 (1 min recovery)
5. CG TR 4 x 6, 5, 4, 3 (1 min recovery)
6. Abs 4 x [a. weighted crunch x 15, b. hanging knee raises x 10] (30 sec recovery)
Didn't do very well with CG PU today. For some reason I felt fatigued (no excuse, I know, but...) But I DID manage to do at LEAST 6 each set, so was ok with that. As for the rest of Back exercises, it was 6, 5, 4, and 3 reps for 4 sets, concentrating on strength (and yes, I KNOW that recovery for strength should be 3-5 minutes, and I would be able to lift a lot MORE if I had longer rests; so, guess it's a mix of strength and something else...) As it was, the body didn't really want to be doing much today. It got pushed, whether it wanted it or not!...Did better with BB BOR, but not by a lot. Got a 5% increase in weight lifted on last set of WG LPD from the 3rd set. 5% increase on CG SR, too. Same with CG TR as last time, though. By the time I was on my 3rd set of CG TR, I was starting to come right...Afterwards I felt a heap better. Doing SOMETHING ALWAYS makes me feel BETTER than staying at home and being a bedbunny when I don't feel the greatest...
1026 - Stretch 20 min.
Sleep - Time and Quality: ~2300-0700 (waking at 0423), so ~ 8 hours sleep. Sleep was a bit better than the night before (not as broken, and no throwing up). Deep, dark sleep, with no dreams.
Mental Alertness/Focus: Very on it today.
Energy: Actually been rather good, despite the body feeling fatigued for most of the day. Like the energizer bunny, she just keeps going...
Motivation: Yay for the return of all things good...
Mood/Aggression: No aggression. More frustration at my efforts seemingly lacking in the gym, and at being sick...
Libido: Non-existent, except for a rise for all of 5 minutes at ~1200...
Endurance: Still going strong, despite everything...
Strength: 5% increases, where there was some...
Quality of Training: Good.
Pump and Vascularity: Really feeling the back pumps after CG PU...Vascularity is something that also seemed to be lacking today...
Muscle Hardess/Density: Arms keep getting harder and harder (I like )
Body Composition and Look: Seeing upper traps coming out a bit...Upper body definitely lean (still need more muscle, though!)...Lower body starting to lean up now...
Overall Sense of Feeling: I HATE being sick. Until this year I was rarely ever sick (once or twice a year at most; and it was always predictably AFTER a major competition, when there was an 'ease' in training), and now I have already been sick more times in the last 6 months than I have been in the last 6 YEARS!!!...But, yes, Sean, reached the bottom of the well, and now I'm ready to climb out...Rugby today was awesome! My boys keep picking up their game and are starting to play really strongly. Maybe FIRST this year instead of third!!!
so how do u feel about men in uniform
toes-on-the-nose.blogspot.com Deployed blogging
Very nice log rosie! Very good detail
Evolutionary Muse - Inspire to Evolve
If you say so...
0800 - Rollers:
a. 4 min @ 75-80% est. HRmax in 39x18 (110-112 rpm)
b. 10 min @ 80-85% est. HRmax in 39x16 (108-110 rpm)
c. 15 min @ 85-90% est. HRmax in 39x16 (110-112 rpm)
d. 1 min in 39x18
Head felt like it was going to explode when I woke up; making for an interesting lot of training, today, since it's the LAST thing I felt like doing!...Got real sweaty today; all clammy and cold kind of sweaty, though. And while my skin was burning up, inside I felt (and STILL feel) like an icicle! Hips were ok, and no problems with anything else. Upped the pace when my HR started to drop. At 20 minutes I felt like I was going to pass out or something, and had to steady myself with a hand on the wall. But, hey, managed to pull through and keep going and finish the session. Felt like I was somewhere else when I got off the rollers.
0900 - Chest:
1. Flat BB BP 4 x 6, 5, 4, 3 (2 min recovery)
2. Inc BB BP 4 x 6, 5, 4, 3 (2 min recovery)
3. P/U (feet on bench) 4 x 10, 8, 6, 6 (1 min recovery)
4. Inc DB BP 4 x 6, 5, 4, 3 (2 min recovery)
5. Cable Flyes 2 x 12 (1 min recovery)
Interesting session today, to say the least. My mood was ok heading into the gym, but as soon as the first set was over, it was like Rosie had done an about turn. I was aggressive and getting pissed off and really wanted to pummel a boxing bag! The aggression lasted right up until Inc DB BP; and it didn't help me any lifting, either. That's the ****tiest I have been in the gym in a LOOOONG time (and even my training partner didn't really want to be around me today!). As for the actual session: rests became 2 minutes (waiting for training partner to finish his sets between mine), which, I guess, was ok (and made the session twice as long as it would have been otherwise). Lift on last set of Flat BB BP was 20% increase from first set, Inc BB BP weight increased 25% by last set from first set, and 16% increase in lift from first to last set on Inc DB BP (weight only 2kg off total used during Inc BB BP!)...During Flat BB BP had a massive pain in the BACK of my head. Had to really take a few breathers in bwteen sets. Lateral delts (both sides) had a sharp, throbbing pain in them throughout most of the session, with the left side getting worse as the session went on. It was an ok session for how ****ty I was, and how much my body did NOT want to be there.
1038 - Stretch 20 min.
Sleep - Time and Quality: ~2200-0700 (waking at 0423), so ~9 hours sleep. Woke up from a very unpleasant dream...
Mental Alertness/Focus: Had a 'thick' head since I woke up. Haven't bothered to take any painkillers, since they are all INeffective on me. Don't really want to be doing anything where I need to THINK today; but I have to get stuck into some assignments, since I have so many due next week, from Tuesday to Friday...
Energy: It's been there. Slow, but steady. Body feels like one big bruise...
Motivation: Determined to get it ALL done, despite how I feel...
Mood/Aggression: Aggression showed up! YES! Still a bit there, actually. NOT happy at all. Stressed, very.
Libido: My body may be responsive, but my head is certainly not catching up any time soon...
Endurance: Good. As always.
Strength: Up 16-25% (even though lower reps), but still UP.
Quality of Training: Good. Surprisingly.
Pump and Vascularity: Definite pump...Vascularity strong in forearms and hands mostly, today; and before and after the gym, as opposed to when IN it...
Muscle Hardess/Density: Arms still hardening. And butt...
Body Composition and Look: Upper body leaning, definitely. Breasts are noticeably less full, too (I am getting closer to what I consider 'lean' on me...)
Overall Sense of Feeling: Like absolute ****e (but not as much blood today, which is a good sign)...Overall, pleased that I did my training. Now not really wanting to do much but either blob or sleep...I am still burning up, but am freezing inside, in my bones (if you know what I mean)..."Hot on the outside and cold on the inside", as someone said, LOL...
Body mass: 52.5 kg (i.e.115.5 pounds)
Body composition: 10.5% BF
Comments: At 52.5kg and 10.7% BF I had 46.8825kg LBM and 5.6175 kg BF. At 52.5kg and 10.5% BF I have 46.9875kg LBM and 5.5125 kg BF.That's an INcrease of 0.105 kg (i.e. 0.231 pounds) of LBM and a DEcrease of 0.105 kg (i.e. 0.231 pounds) of BF...So, gained a little LBM this week; that's good. Still losing BF slowly, but steadily.
RBC: 5.3 x 10E12/L (Normal range 3.9-5.5)
Hb: 108 g/L (Normal range 115-155)
Comments: NOT good at all. Low Hb will definitely be contributing to the fatigue I have been feeling all week (as well as the being sick). RBC 'normal', though.
RESTING HEART RATE: 33 bpm.
Four higher CHO/calorie days this week. I must say that, although body composition didn't change a lot this week, I DIDN'T lose any LBM, like I did last week, when I pretty much had NO high calorie days. So, know that I do better with a few chucked in there. Sore throat has meant a few days when I haven't felt like eating, and I've had to force myself to, or eaten nothing all day and then a lot at night; got to STOP that.
Second week without IGF-2. DOMS has been excessive. Miss IGF-2 already. I may just do the 2 weeks off, and then start back on it again next week.
Haven't really noticed that the Osteobolin-C is doing anything. I am going to give it one more week, and up the dosage from 3 to 5 caps, twice daily, and see what happens. If nothing changes after another week, then I'll stop using it.
Also decided to stop using Drive, since I'm not really noticing that this product does a lot for me. I seem to get the same effect just using the RPM and NeoVar Recomped (and Posiedon-BA) at the moment. Will see about adding it back in at a later date.
So, new supplement usage and dosings for next week:
RPM 1 x 2 per day (40 min pre-gym, and on non-gym days 60 min pre-cardio).
NeoVar Recomped- 2 x 2 per day (40 min pre-gym and asap post-gym, and on non-gym days 40 min pre-cardio and asap post-cardio).
Lipotrophin-PM - 2 x 2 per day (first thing in the morning and last thing at night).
Osteobolin-C - 2 x 5 per day (just after breakfast and dinner).
Posiedon-BA 3 serves per day (first thing in the morning, 30 min pre-gym (on non-gym days 30 min pre-afternoon tea), and last thing at night).
Calcium supplement 1 x per day.
Managed all but one training session this week. Had one day off, and then another (but did power testing that day, so not really 'off', per se). Even though I've felt like absolute ****e, training has been good. Back resistance session was a little 'weak', but am still going well and strong with everything else...Have decided NOT to do a weekly Legs resistance session, since the rollers are enough for them.
Resistance sessions henceforth are:
Day 1 - Shoulders/Traps/Abs
Day 2 - Arms
Day 3 - Back/Abs
Day 4 - Chest
0910 - HIIT Rollers:
a. 4 min @ 75% est. HRmax @ 110 rpm in 39x18
b. 8 x 20 sec effort/10 sec easy in 39x16
c. 1 min in 39x18
d. 5 min @ 85-90% est. HRmax @ 110 rpm in 39x16
e. 5 min @ 90% est. HRmax @ 110-112 rpm in 39x16
f. 1 min in 39x18
Felt GOOD today. No stuffy head or migraine or blood like the last few days...Efforts were good. The first couple felt like they were a bit longer than 20 seconds, but then they always do. The rest were fine. Was trying to really get my HR up today, but it only ranged from 181-185 bpm, hitting 188 bpm after the LAST effort. Still, pleased with my efforts, though. My hips didn't hurt today. Legs were fine...Since it seemed 'easy' at 85-90% HRmax, I upped the pace ever so slightly for the last 5 min, and the body handled it well.
1000 - Stretch 23 min
Sleep - Time and Quality: ~2200-0753 (waking at 0142, 0315, and 0655), so nearly 10 hours sleep. The body must have soooo needed it! When I went to bed there was such a physical pain in my head that I just wanted to claw it out...Sleep was not deep, nor dark. Broken, and full of disturbing dreams. Restless...
Mental Alertness/Focus: Good. No migraine today After lunch I will settle down and do 6-8 hours of study...
Energy: Good. After I stretched I danced round for a bit. After yesterday it just feels so good to be feeling almost back to normal!
Motivation: Always better when one feels good. It's a bit of a stretch on days like yesterday (but still did the rollers and gym), so no one can fault the determination...
Mood/Aggression: No aggression (yet), but I will need that boxing bag after my Business presentation tomorrow for a good vicious pummelling...Today, though, it will just be smiles to hide any pain left...
Libido: Picking up again...
Quality of Training: Definitely going to start getting even better!
Pump and Vascularity: Not much of a pump today...Vascularity most prominent in forearms and hands...
Muscle Hardess/Density: Arms painful and hard...
Body Composition and Look: Midsection is starting to look more like the way I can be happy with!
Overall Sense of Feeling: A million times better than yesterday (it must have been the turning point). Sore throat is gone. Blood is gone. Migraine is gone. The back of my head and neck is still a little 'achy', but that's barely noticeable...It's not my head that's hurting today...Kick, Sean, kick