The Female Terminator Strikes Back Armed with ANís Ultimate Cutting Stacks
- 06-29-2008, 06:42 PM
- 06-29-2008, 07:02 PM
06-29-2008, 07:13 PM
06-29-2008, 08:38 PM
0430 - HIIT Run:
a. 4 min jogging
b. 24 x 20-25 sec effort/5-10 sec easy
c. 5 min jogging
No rain (and very little wind) today. Warm, too. Unlike last week I felt good. In fact, the time was going by faster that I realized for each sprint, and each time I felt fresh and strong. In the last 5 minutes I could feel my hamstrings a little (the BB RD from Friday!), but was all good. REALLY good session!
0517 - Stretch 22 min.
0600 - Shoulders/Abs (1 min recovery, except Abs - 30 sec recovery):
1. BB SP 4 x 10, 8, 6, 6
2. DB SP 4 x 6, 6, 8, 10
3. DB LR 4 x 10
4. Inc DB RR 4 x 10
5. DB Shrugs 3 x 10
6. Abs 4 x [a. weighted crunch x 15, b. s/b j/k x 10]
So, last week seemed to have been a 'low' week. And now it's OVER and Rosie's body is back to normal GOOD...Started off with BB SP instead of DB SP today, just to change things a little. Also changed reps for each set, increasing the weight for each set. I reached a new peak weight with the last set, so that's cool...DB SP started off with 20kg, and then went down to 18.5kg for the last two sets. All good, though, since last week I did this BEFORE BB SP; and this week was doing BETTER...DB LR increased the weight by 7%...Inc DB RR increased the weight by 13% for the last two sets...Grip and forearms were all sweet during the DB Shrugs, despite going heavier again, than last week...So, a productive session. Strength is slowly starting to rise again...
Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Deep. Dark. No dreams.
Mental Alertness/Focus: Yep, there. But I'm giving my head a day off today, LOL, and am just going to chill out and try and 'chase' any leftover stress away...
Energy: Ok. But not feeling too good after yesterday, so going to be a quiet day today...
Motivation: Thank you, Sean
Libido: Actually, I can't be bothered with this right now; just shoving him in the corner...
Strength: On the rise again...
Quality of Training: Excellent! Both good sessions today.
Pump and Vascularity: Pump in gym a little less than what it has been; but what I DID feel was more in my posterior delts, rather than the anterior, where I normally feel it on Shoulders' day...Vascularity noticeably less now than when using RPM, but still stronger than most...
Muscle Hardess/Density: Still improving...
Body Composition and Look: Hmmm, ok. Nothing new to report.
Overall Sense of Feeling: Fine. I'm just going to 'blob' today. Maybe do some reading; possibly keep working on that piece, Sean...
06-29-2008, 08:44 PM
If I over look'd this im sorry. Do you do cardio and training in 2 seperte sessions? or together?
Serious Nutrition Solutions Representative
06-29-2008, 09:13 PM
06-29-2008, 09:46 PM
06-29-2008, 09:58 PM
Quality DOESN'T mean quantity!
06-29-2008, 10:18 PM
I've had great luck with post workout cardio. When Im done with weights I'll slam BCAA+Glutamine and it seems to do me well. I see where you are comming from though your catabolic so no need to waste away that hard earned muscle. When I remember I also sip on 2 scoops Purple Waarth from CL 20mon before and during my training.
Even with a clean diet my buddy doesn't like to get lean I can bulk up to 195 no problem on only 3500cals/day. Low cals (~2,000-2,500) and cardio is what does it for me. I've tried little cardio and clean diet and moderate cardio and didn't see squat for fat-loss compared to the extra cardio with the clean diet.
Serious Nutrition Solutions Representative
06-29-2008, 10:56 PM
06-29-2008, 10:59 PM
06-29-2008, 11:09 PM
06-30-2008, 11:40 PM
0800 - Rollers:
a. 5 min in 39x16 @ 108 rpm @ 80-85% HRmax
b. 5 min in 39x16 @ 112 rpm @ 85-90% HRmax
c. 5 min in 39x15 @ 112 rpm @ 90% HRmax
d. 5 min in 39x14 @ 112 rpm @ 90-95% HRmax
e. 1 min in 39x18 @ 112 rpm (HR dropped back to 80% HRmax)
So, wasn't really in the mood for training today; I even considered making today my day off, but after the weekend, not such a good idea. So got on the rollers. Was going to do a step protocol, which I did end up doing, in a way. Wanted HR high today, but it wasn't behaving, and I was getting a little frustrated. After 10 minutes I wanted to be stopping, but decided to hang in there a little longer. Wasn't anything to do with how my BODY felt (that was fine, hips and knees and muscles all good), but more like my head couldn't be bothered. Interesting. I rarely have those days...
Sleep - Time and Quality: ~2100-0600 (waking at 0315 and 0423), so ~9 hours sleep. Seems to be the pattern for my gym days, sleeping so much that night. But, didn't get up until 0700, just enjoying the warmth of my bed...
Mental Alertness/Focus: Good. Not had to do a lot today. Still in 'chill' mode. Little bit of stress lingering on the fringes, though...
Energy: Good. Went for a walk before lunch; sharp and snappy. Don't feel too much like doing anything just now, though.
Motivation: Good. Good. Getting closer to the end of July...
Libido: It got high for a while on the weekend, but not so much at the moment. Weird. Just enjoying being cuddled...
Endurance: No problems; just getting 'bored'.
Quality of Training: Good, despite not really being in the mood for it.
Pump and Vascularity: No pump...Vascularity real good in the morning; not so much now.
Muscle Hardess/Density: Legs. Again.
Body Composition and Look: Legs leaning out now...
Overall Sense of Feeling: Bit bland, really. It must just be one of those days...
07-01-2008, 11:16 PM
0430 - HIIT Run:
a. 4 min jogging
b. 26 x 25 sec effort/5 sec easy
c. 5 min jogging
For some reason it felt like SPRING this morning (I know; crazy; spring isn't for another two months yet!), with the scent of jasmine and daphne strong in the air (so beautiful). It was warm, although wet, and I didn't mind at all. I felt good, GREAT, actually. Energy was high, and the body was raring to go. Efforts were all top notch, and even though I know that I probably slowed down for the last few, it didn't FEEL like I did! I don't know why, but my head was in a good place, too. And I was determined to push my body to the limit (I was actually only going to do 24 sprints, but did 26 before I realized I'd done 'too many', LOL!) So, definitely pleased!
0526 - Stretch 21 min.
0600 - Arms (1 min recovery between supersets, and 3 min recovery between CG PU sets):
1. CG PU 4 x 10, 8, 6, 6
2. Weighted Dips 4 x 10 SUPERSETTED WITH 3. DB ZC 4 x 10
4. DB FP 2 x 8, 2 x 6 SUPERSETTED WITH 5. Inc DB BC 2 x 8, 2 x 6
6. O/H Rope Cable T/Ext 2 x 12 SUPERSETTED WITH 7. Alt. DB HC 2 x 12
AWESOME SESSION!!! Even though CG PU were not as 'good' as they have been, everything ELSE was a step ABOVE what it has been! Went lower for Dips, just to make it harder, since still no chain, and feet still not hold a heavier DB too well (but I am going to give it a shot next week, and they better last for at least 6 reps!)...DB ZC went UP in weight, and was handling it so very well. No pain in forearms or wrists at all!...DB FP was interesting; not done this for a while, but weight was a good few kg higher than what it was previously...Inc DB BC went up to the next level, which was bloody awesome for my head, I tell ya...O/H Rope Cable T/Ext I struggled a little on the last two reps of each set, but gritted the teeth and dug my heels in and managed to get them out...Increased weight with DB HC, smiling as I did so!...The pump in my arms was wicked and was so very welcome! Arms were hard as anything by the time I'd finished my last set of Inc DB BC. The vascularity was as good (if not BETTER) than when using RPM, and was knotted as hell; and stronger in my right arm and hand than my left, but no worries. LOVED it!...Energy during the session was very CALM. I was in that quiet, aggressive mood that can be so very dangerous. Half the time, to be honest, I think I was between steely, determined aggression and tears (but they never fall easy). I did better than I've ever done (except CG PU, LOL) on Arms' day, and I walked out of that gym pumped and 'happy'...
Sleep - Time and Quality: ~2315-0315, so ~4 hours sleep. Only. I woke feeling as shattered as hell, not wanting to get up, but doing it anyway. I was determined to punish my body today! Eyes were bloodshot and wild...
Mental Alertness/Focus: So very, very there. Except from between 1014-1114, when I suddenly felt fatigued and just wanted to sleep (lay on the sofa and 'dozed'). Since seeing a client, been wide awake.
Energy: Excellent. Only lapse has been 1014-1114. It's all coiled inside. Restless. Aggressive. I'm controlling it as best I can...
Motivation: Better than ever. GRRRRR...
Mood/Aggression: The calm before the storm. The quiet aggression that those I know have learnt to be wary of. Like a white tiger stalking prey...
Libido: Well, it shall be a little different now that you are gone...As for YOU; get that grin off your face; I know how to render you speechless now, so don't tempt me! ...And you were right, Sean; for the Alpha, aggression and sex go hand in hand...
Endurance: She always has stamina.
Strength: Increase in weights from 6 to 13%.
Quality of Training: EXCELLENT. Bloody awesome! VERY pleased!
Pump and Vascularity: LOVED the pump! And the vascularity!
Muscle Hardess/Density: She's getting harder...
Body Composition and Look: Yes, well, Sean, we can debate that ALL night...
Overall Sense of Feeling: Well, smiling by the end of those epic chats, Sean (getting to be quite the habit, I see)...Not so great after last night, though, but "sucking it up" and moving ON...As for everything else, things are the brightest that they've been in a while...I AM smiling right NOW...
07-01-2008, 11:34 PM
Go Rosie Go!
Great results as always. Now take this to the next level and really make a statement. DO IT GIRL!!
Evolutionary Muse - Inspire to Evolve
07-02-2008, 12:06 AM
07-02-2008, 12:12 AM
07-02-2008, 12:23 AM
07-02-2008, 11:39 PM
0745 - Cycling:
a. 4 min @ Level 1 @ 108 rpm (70-80% HRmax)
b. 4 min @ Level 3 @ 108 rpm (80-85% HRmax)
c. 4 min @ Level 4 @ 108 rpm (80-85% HRmax)
d. 4 min @ Level 5 @ 108 rpm (85% HRmax)
e. 4 min @ Level 6 @ 108 rpm (85-90% HRmax)
f. 4 min @ Level 7 @ 108 rpm (85-90% HRmax)
g. 4 min @ Level 8 @ 108 rpm (90% HRmax)
h. 2 min @ Level 1 @ 108 rpm (HR dropped back down to 70% HRmax)
Struth! Didn't feel like doing much today either! Maybe I am in a funk. Well shake yourself OUT of it, and pretty damn smartly, girl!...Anyways, aside from that, the session went ok. A-frame, step protocol, cadence at 108 rpm, in 39x18. Legs were ok, although to get my HR up meant a higher cadence, and they just didn't want to be doing that. So I dropped the issue and just kept increasing the resistance. Was going to end it at 20 minutes, but got there and decided to keep on going for just a little longer. Better that way.
0900 - Stretch 21 min.
Sleep - Time and Quality: ~2300-0600 (waking at 0315), so ~7 hours sleep. Dark. Deep. Not wanting to get up when I woke up, staying in bed until 0631. Eyes bloodshot and red as hell...
Mental Alertness/Focus: Been there. Dealing with clients, which has been fun (because of stuff over the last few days, been a bit more aggressive, and they were pushed, but handling it well...)
Energy: Yeah, good.
Motivation: Yes, well I have another photographer now, so really have to get the diet cleaned up and lean out pretty damn fast!
Mood/Aggression: Smiling again (and laughing at you, Sean, haha).
Libido: My body is still responsive to you, even though my head has not been in that place for a while now...Damnit!...
Quality of Training: Yeah, ok, given things...
Pump and Vascularity: No pump...Vascularity is getting better. Noticing it more day by day in my arms and hands, and calves and feet, with some more in my quads...
Muscle Hardess/Density: Just have to flex my legs and they're like rock, LOL...
Body Composition and Look: Getting better. Not lean enough for my liking yet, but it's getting there...
Overall Sense of Feeling: Well, don't feel so much like beating the **** out of anyone or anything today...'Calmed' down considerably since last night (I KNOW)...Just confidently looking ahead...
07-03-2008, 11:45 PM
0830 - HIIT Cycling:
a. 4 min @ Level 1 @ 108 rpm @ 70-80% HRmax
b. 8 x 20 sec effort/10 sec easy @ Level 3 (rpm N/A, HR N/A)
c. 4 min @ Level 3 @ 112 rpm @ 90% HRmax
d. 4 min @ Level 4 @ 112 rpm @ 90-95% HRmax
e. 4 min @ Level 5 @ 112 rpm @ 95% HRmax
f. 1 min @ Level 1 @ 112 rpm (HR dropped back down to 80% HRmax)
Was a VERY GOOD session today. HR rose rapidly. Efforts were top notch. The first two, as always, seemed to last FOREVER; but once I got into them the time passed fairly quickly. I wanted to kepp my HR HIGH after the efforts, just to make sure that I did a 'hard' session, as I didn't do any weights today (today's session on the weekend). It wasn't as much of an effort as it has been, though, to keep my HR high (feeling better, then...)
0930 - Stretch 22 min.
Sleep - Time and Quality: ~2200-0700 (waking at 0315 and 0423), so ~9 hours sleep. All very deep. Interesting dreams. When I woke my eyes were all bloodshot again (what is up with that?) and I actually felt really knacked (even though yesterday was just cardio; must have been that huge shock I got last night, then), and so decided that I would just do today's resistance session tomorrow and tomorrow's on Sunday (no worries).
Mental Alertness/Focus: Oh, yes, I have been oh so very there. Another epic conversation with Sean (4 hours is NOTHING these days; man where do they GO?!)
Motivation: She's got a definite plan of action. The next 3-4 weeks are going to be TOUGH! (Just the way they should be. And just the way she likes it!)
Mood/Aggression: So very happy. Smiling. Laughing. Um...Yeah...
Libido: Hmmm, well after THAT, it is quite something, LOL. Starting to show his head again...
Quality of Training: Fantabulous (as you would say ).
Pump and Vascularity: No pump...But vascularity is great, as always.
Muscle Hardess/Density: Legs. Still. They're making quite the statement now in that regard.
Body Composition and Look: Midsection looked a little better today, the best it has all week. Good; keep getting better...
Overall Sense of Feeling: Calm (but not the calm you have to be cautious about). Confident. Verging on almost 'happy'.
07-03-2008, 11:49 PM
Lookin' good rosie
I just wanted to drop by and say nice work, and to have a happy and safe 4th of july!
Evolutionary Muse - Inspire to Evolve
07-03-2008, 11:53 PM
07-03-2008, 11:56 PM
07-04-2008, 12:29 AM
07-04-2008, 12:33 AM
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