0445 - HIIT Run:
a. 4 min jogging
b. 24 x 20-25 sec work/5-10 sec easy
c. 4 min jogging
Yep, so a little later today. Cold as. Legs were surprisingly ok, and the body handled it quite a bit better than it did last week. In fact, as I progressed, the efforts became easier and easier and were over almost before I'd realized! Despite the fact that just walking around my calves have some serious DOMS from the stairs yesterday, whilst running there was nothing. So, happy with that run...
0615 - Shoulders/Abs (1 min recovery, except after Abs - 30 sec recovery):
1. DB SP 1 x 12, 3 x 10
2. DB LR 4 x 12
3. Inc DB RR 4 x 12
4. Abs 4 x [a. weighted crunch x 15, b. hanging knee raises x10]
So, the first session in a while that hasn't started off with BB SP. I could life more with the DB SP (which is fairly understandable). What surprised me, though, was the amount that I was able to lift. I did my first set at the weight I generally use, and that felt as light as anything, no effort at all. Ok, then; time to go up. Since the DB that I would have gone up to were being used by someone else, I took the weight up from THAT (only a kg heavier, but sometimes it can make such a difference). No thoughts as to how I would manage it (if I did at all), and any if I'd had them would have been pointless, since I went on to complete the rest of my DB SP with seeming ease (except for the last few reps of the last set; I was beginning to push a little there). So, fairly stoked with that! As for DB LD and DB RR, they were ok. Same weights as last week, just a little more reps. And abs; weight keeps going up there too, when I do weighted exercises. So, all good...
0529 - Stretch 25 min.
Sleep - Time and Quality: ~0015-0315, so ~3 hours sleep. (AND it took me ~15 minutes to actually get up!) Last night I got stuck into my business plan, and once you get lost in financial statements and forecasts, then time just leaves you behind. I managed to make a small dent in the paperwork before I began to feel a little tired. Not cool, though. No burning the candle at both ends is the PLAN!
Mental Alertness/Focus: Been there all day, apart from ~1030-1215 when I fell asleep on the couch, because the tiredness overcame me. Now right back into it, and still going strong (but at least all the financials are out of the way now...)
Energy: Had loads. Was a small energizer bunny in the gym, My eyes, however, were all bloodshot and tired (no wonder, LOL), and I 'crashed' just before I fell asleep in the later morning...Back now, though...
Motivation: Pretty high (then again, so's the stress!)
Mood/Aggression: Very good, considering. My head's starting to feel a whole heap better with everything, and I'm bordering on almost 'happy'...
Libido: Oh yeah, well we'll see him later...:P
Endurance: Improving, methinks.
Strength: Definitely improving (that was a 22% weight INcrease with DB SP today...)
Quality of Training: It may be short, but it's definitely QUALITY!
Pump and Vascularity: Got a mad pump in the gym in anterior delts, which was a little interesting, since it normally never gets that much with just DB. Vascularity again high as ever, with knots all down my forearms and over my hands...
Muscle Hardess/Density: Arms are continuing to feel harder every day. So does my butt (all those stairs and the cycling, LOL...)
Body Composition and Look: Delts and arms continuing to lean out, more noticeably over the last couple of days.
Overall Sense of Feeling: Well, I've got my feet firmly planted on the ground. Got my head in a good place for study. Feeling positive about the next few weeks and my ability to pull through...Another quick note: since I have been using IGF-2 I rarely get any DOMS anymore (and if I do, it's after 'first' time sessions, like the stairs yesterday)...Also, the veins in my hands still hurt big time (I must have given that bag a serious beating on Monday!)
Ok, so I AM getting a day off this week! GRRRR...The last few days of funny sleeping patterns (or lack of sleep) and the boxing/stairs sessions, must have taken more out of me than I thought (all good, though; at least I've done SOMETHING hard this week so far...)
Sleep - Time and Quality: ~2256-0856 (waking at 0423, 0659, and 0822), so ~10 hours sleep. I completely missed my 0315 alarm, and barely registered the 0423 one, and as it was it took me some time before I managed to get out bed! (How very unlike me; the last week or so I have loved being able to get back into the early routine...STAY there!...)
Mental Alertness/Focus: Since I have been up, though, I have been very there. Got stuck straight into my business plan (yeah, the meta-analysis has been tossed aside for the moment, for something that I am at least getting into and enjoying!). I have been so focussed that I've missed most of my meals and barely drunken anything so far today (which is VERY, VERY bad...SPANK!)
Energy: I'm not actually lacking in energy; it's just that I have been so focussed elsewhere...
Motivation: Chugging along at a steady pace...Time to speed it up!
Mood/Aggression: Concentrating. Steady. Stable. ALMOST less stressed. Quietly starting to feel some satisfaction...
Libido: Funnily enough, it was reasonbly high when I woke up. Kind of not noticed much of anything until I have stopped to take some time out to eat and do my log. Will be high tonight, if it keeps following the pattern of the last week or so...
Quality of Training: N/A.
Pump and Vascularity: No pump. Strong vascularity, though.
Muscle Hardess/Density: Got told yesterday that my legs are starting to feel (and look) harder, too.
Body Composition and Look: I ate a fair amount of CHO last night (to make up for the lack of actual eating during the day; it was much like today, but a little better). Arms and delts are continuing to lean up. Obliques and Adonis belt looking nice, too...
Overall Sense of Feeling: My calves are soooo sore from the stairs on Tuesday...But my hands' veins have stopped hurting...I should have my business plan all finished by Monday...Then it'll be time to put some effort into my meta-analysis (oh joy; can you hear the sarcasm? LOL)...I'm finally getting somewhere!!!
0500 - HIIT Rollers:
a. 2 min @ 110-112 rpm in 39x18
b. 2 min @ 110-112 rpm in 39x16
c. 8 x 20 sec efforts/10 sec easy
d. 2 min @ 110-112 rpm in 39x18
e. 10 min @ 108-110 rpm in 39x16
Yes, a bit of a late start again today (Ah, well; at least I got up!) So, decided to jump on the rollers instead of doing my HIIT running, since the traffic starts to get a bit more post-0500, and since I like to run along in the middle of the road, well, you get the idea...Anyways, depsite my calves still being a little tender whilst walking, there wasn't even a hint of anything while I was cycling. For the first 6 minutes, though, the VMO in BOTH legs was slightly painful (hmmm...) My efforts were a little below par today, only managing to just make it over 50km/hr for most. The last effort felt like it was taking forever, too! But I felt good afterwards, so that's ok.
0600 - Arms (1 min recovery between supersets):
1a. Weighted Dips 4 x 8 SUPERSETTED WITH 1b. DB ZC 4 x 8
2a. Flat CG BB BP 4 x 8 SUPERSETTED WITH 2b. DB ZC 4 x 8
3a. DB FP 4 x 8 SUPERSETTED WITH 3b. Inc DB BC 4 x 8
4a. O/H Rope Cable T/Ext 2 x 12 SUPERSETTED WITH 4b. DB CC 4 x 12 per arm
This was a good session today...Well, BETTER than good, actually. I am now adding 10kg to my b/w for dips, so that's getting better (yes, I know; not very heavy for you guys...) No problems with wrists for DB ZC today, and I was handling the weight very well. I could feel the pump in my arms whilst I was doing my first set of DB ZC! It really accelerated though, when I did the DB BC, and at one point it was verging on painful in my left bicep. My anterior delts and biceps looked very muscular today in the gym, and far bigger than what they have been (maybe they are fuller, from all the CHO I keep having at night?); whatever it is, they are looking good. Strength was up on everything, so that was another happy bonus. (The day off yesterday must have done me some good, LOL).
Sleep - Time and Quality: ~2215-0355 (waking at 0315, but I must have gone back to sleep), so ~5.5 hours sleep. So, yah, it took me a while to get up (good thing someone texted me and I woke to that!) Haven't felt tired since, though.
Mental Alertness/Focus: Still slogging away at my business plan. Now it's just writing it up from all the bits of paper and spreadsheets I have everywhere (LOL). As it has the last few days, I keep forgetting time, and have not been eating (VERY big spank! You want to KEEP your muscle!)...
Energy: Loving it.
Motivation: I need to remember to EAT (geez, when Rosie FORGETS to eat the world turns upside down, LOL...)
Mood/Aggression: Good. Positive. Smiling.
Libido: Been working away so hard it hasn't had a chance...Later, though...Maybe...
Strength: Still improving each session. Got to be pleased with that
Quality of Training: AWESOME! LOVING IT!
Pump and Vascularity: Great pump in arms in the gym. Vascularity was way high on the charts in forearms and hands (yeah, the veins in the top of my hands look like they have "lumps" in them...), and my cephalic and brachial veins were strong as (like I've never seen before...)
Muscle Hardess/Density: Definitely delts and arms are harder.
Body Composition and Look: Either I've gained muscle or I've lost fat in my upper back/delts and arms (especially delts and arms), because they look the biggest that they have been to date in the gym (and the guys are starting to comment...)
Overall Sense of Feeling: Maybe I'm experienceing the appetite suppression effects of L-PM, now that I am taking it first thing in the morning when I wake up (because I never have before)? Or maybe its just me concentrating so hard that any hunger is seemingly lost (because when the endless food vacuum is not eating or feeling hungry...Well, that's just not 'normal')...So, I'm "forgetting" to eat during the day, and then at night I am like a ravenous tiger, eating whatever I can scavenge from the pantry in quantities that no sane person should ever be able (or want, for that matter) to put away in a single sitting (sigh)...But ending on a POSITIVE note: I am looking forward to getting my supplies of NeoVar 2.0 next week; can't wait to see what it does to me!...
ur crazy ! keepup the good work
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
Get some sleep girl :P
Well just to tease you I'm going to shower then straight to the gym... going to pump myself!! haha pity I have to walk in the rain to get there! damn crap weather here!
Rosie < Libido :P
1100 - Rollers:
a. 4 min in 39x18 @ 112-120 rpm
b. 20km time-trial @ 120 rpm @ 46km/hr pace
When I got up, I considered making today another rest day (I know, Craig...), since it took me almost an hour to get up, and my body ached like I had been run over by something heavy...But, no, the head won't allow more than ONE day off a week from now on (no excuses acceptable!), so, instead of going for a run (since I didn't want to embarress myself with a slow time; yes, even I have SOME ego, LOL), I got on the rollers. I didn't want to do an "easy" session, though, and after a brief "warm-up" I decied to do a time-trial. It definitely made my legs work, but I was stoked to find that I am still able to hold a decent pace (yes, a little different on rollers to actually doing it on the road, since there is no elements or hills to contend with, but still...), if only for a short while When I got off the rollers I was walking on air...But at least I wasn't as jittery and "high" as I had been before I did my ride. Good times, good times...
1144 - Abs:
a. 2 x [a. swiss ball double-leg raises x 40, b. ab vacuum x 10]
b. bicycle R/L x 25 per leg
During my second set of s/b db-lg raises I could feel a stretch in my gluteus medius. It wasn't painful, just a little annoying.
1225 - Stretch 25 min.
Sleep - Time and Quality: ~2300-0906 (waking at 0615, 0700, and 0723), so ~10 hours sleep. I just lay there until 1000 though, before I was fully awake. My arms and calves ached and and I felt so shattered...And I SHOULDN'T have...
Mental Alertness/Focus: Yep, there. Haven't done any study or made any more progress on my business plan today, though, since I got up late, and then had the rugby this afternoon.
Energy: Loads of "nervous", shaky energy; been as high as a kitty on catnip most for of the day...
Mood/Aggression: High and happy!
Libido: Oh yeah, baby! (LOL)
Endurance: Very good.
Quality of Training: After all these years, and having not done any REAL cycling training for such a long time, to be able to do 20km in 26 min; yeah, I'm ok with that...
Pump and Vascularity: Incredible pump in legs (but what did you expect after spinning like that for 20km?). Vascularity has been as high as usual, especially in my forearms and hands...
Muscle Hardess/Density: Legs and butt are harder, LOL...
Body Composition and Look: My upper body (and Adonis belt area) looks as if it is leaning out, whilst from the waist down (except for around my hips) I am fairly the same as I have been...
Overall Sense of Feeling: Great, so far...Yes, Michael, she's smiling; and Sean, she's working hard...
Very nice to see another woman on the board who trains hard!
I was on the RPM/Neo combo and after 3 weeks I had to stop it because of major acne. Are you getting any of that. i'm debating giving the RPM another shot but literally nothing I used stopped the acne or greasy skin.
1225 - Chest/Back (1 min recovery between supersets):
1a. BB BOR 2 x 8, 2 x 6 SUPERSETTED WITH 1b. Flat BB BP 2 x 8, 2 x 6
2a. WG LPD 2 x 8, 2 x 6 SUPERSETTED WITH 2b. Inc BB BP 2 x 8, 2 x 6
3a. CG TR2 x 8, 2 x 6 SUPERSETTED WITH 3b. P/U (feet on bench) 2 x 8, 2 x 6
4a. CG SR 2 x 8, 2 x 6 SUPERSETTED WITH 4b. Inc DB BP 2 x 8, 2 x 10
Man, what a session! I was jittery and jumpy and high as anything when I walked into the gym. Because I didn't do a gym session yesterday, I combined back and chest. With EVERYTHING I had to keep INcreasing my weights, since it all seemed so easy! And some of them I was blown away by the amount that I ended up at, since, well...Sometimes we have this mindset that stops us from pushing ourselves and moving up to weights that we think we can't handle, and usually I am pretty good at NOT having this, and after today I shall never EVER be tempted to think anything like that again! I started the session with the aim of doing 2 x 8 and 2 x 6 for each exercise, so that meant each set choosing a weight that would allow me to get 8 or 6 reps out and NO MORE. For the first set of everything, the weights I chose were what I finished on last week, and they were all TOO EASY! So, up they went for each set. The only exercise that I struggled a bit on was Flat BB BP, with my last 2 sets, but the weight was still MORE than last week, and I managed to get all the "required" reps out (albeit very slowly, but still...), so that's ok. My biggest surprise came with the Inc DB BP, because usually when I do this exercise on Chest day it is done second, and the weight that I used with my second set today is normally the weight that I do for 4 x 6-8 reps on Chest day; and today I went up again, and then yet again, and actually got 10 reps put for each (I decided to keep going to see what I could do here, even though I planned to do only 6 reps)! I was more than pleased when I left the gym...Was still jittery though, and aware of EVERYTHING...And apparently I was shaking with every rep on every set (so I was told...)
Sleep - Time and Quality: ~0200-1102 (waking at 0615), so ~9 hours sleep! Yes, another late night. But yesterday I was still wide awake as ever late, and so stayed up watching DVDs, finally deciding that I really should do my body a favour and go to bed at ~0130. Good sleep, though. Lots of dreams...
Mental Alertness/Focus: Very aware of everything today. I'm almost "jumpy"...
Energy: Bouncing off the walls. I feel like I should do something more (but I won't; let the body recover from the gym session, since I know that it took way more out of me than it feels like!)...
Motivation: Way there; how could it NOT be!
Mood/Aggression: No aggression. Didn't need it in the gym (even though it was probably the hardest and best session I've done in WEEKS!). And even if I had decided on a boxing session today I doubt that there would be any aggression there either; the driving force would simply be to hit as hard and as fast as possible to make it as intense as possible to get rid of all this energy!...
Libido: Hmmmm, this little baby is revving her engine, LOL...
Strength: Went up by 12-14% on most of my lifts (from last week). And with Inc DB BP a whopping 20% increase by the last set! So, strength is definitely improving! (This week has been the BEST so far, in the gym).
Quality of Training: ****ing AWESOME! So loving it!
Pump and Vascularity: Didn't get as much of a pump in my chest as I usually do; got it in arms, though, especially biceps...As for vascularity, that was same as usual.
Muscle Hardess/Density: Arms and legs are definitely harder.
Body Composition and Look: Upper abs and Adonis belt really standing out today. Chest is continuing to get leaner too. My breasts are fuller than they have been in a while though, and I'm NOT losing any noticeable size there, compared to when I have leaned up in the past, so, interesting...
Overall Sense of Feeling: Brilliant!...No DOMS in arms or calves anymore, and feel nothing yet from today's gym session...I still feel a bit UNattached to my body right now, though...
Body mass: 53 kg (i.e.116.6 pounds)
Body composition: 11.3% bodyfat (BF)
Comments: So, no WEIGHT change, but a noticeable difference in body composition from last week...At 53kg and 11.9% BF I had 46.793kg LBM and 6.307 kg BF. At 53kg and 11.3% BF I have 47.011kg LBM and 5.989 kg BF. That's an INcrease of 0.318 kg (i.e. 0.6996 pounds) of LBM and a DEcrease of 0.318 kg (i.e. 0.6996 pounds) of BF...Funny that I gained LBM and LOST BF, considering my diet this week (but hey, I'm NOT complaining!)
RBC: 5.6 x 10E12/L (Normal range 3.9-5.5)
Hb: 113 g/L (Normal range 115-155)
Comments: So, Hb a little down on last week; RBC the same. Understandable, since I didn't do as much training (2 hours less) this week as I did last week. Just noting that all my RBC/HB characteristics are abnormal as well, moreso than last week. No worries, though...
RESTING HEART RATE: 33 bpm.
I'm used to the supplement dosing now...Eating has been a bit bad this week, simply because many days I have been so focussed on my study that I have been forgetting to eat (also perhaps a bit of appetite suppression there), and thus, when I HAVE eaten, it has been a "binge" at night, with most of the day's required (or more) calories in a single sitting (so NOT optimal); and my protein intake per day has been about HALF what it has NEEDED to be. So, NOT a good week as far as diet is concerned...I'm just so lucky that I didn't LOSE any LBM!...
Only one day off this week (good). Did all planned sessions, except for two (and even then, the gym session that I missed I "made up"), so pretty pleased with that. Training this week, although a bit different than it has been, was also far more intense than it has been. Have really enjoyed every session; and each gym session this week has been the best so far for each particular body-part!
Last edited by Rosie Chee; 05-12-2008 at 12:47 AM. Reason: Added in 'Blood Statistics'.