The Female Terminator Chronicles: REVOLUTION (2010)

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  1. The Female Terminator
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    Day 54


    0856 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    0922 - Shoulders (1 min recovery between sets):
    1. Seated BB Shoulder Press 6 x 12, 8, 8, 8, 8, 6
    2. DB Lateral Raises 6 x 8
    3. BB Military Press 6 x 12, 10, 8, 8, 7, 7
    4. Bent Over DB Rear Raises 6 x 8

    1005 - Spin Bike:
    20 min @ 110 rpm

    1700 - Gazelle 20 min.

    1724 - Stretch 20 min.


    QUOTE OF THE DAY: "Whatever comes later, we have these moments right now. Right here. We may as well make the best of them because we will never get these moments back." - Razvan, Dark Slayer (Christine Feehan)


    Sleep - Time and Quality: ~0130-0607 (waking at 0416), so ~4.5 hours sleep. Sleep was deep once I got there. Dreaming strong...

    Mental Alertness/Focus: Here and there, with highs and lows.

    Energy: I had energy for training, and then a few hours afterwards I barely felt like doing anything.

    Motivation: Strong!

    Mood/Aggression: Calm but antsy, if that makes sense.

    Stress: HIGH!

    Libido: YES!

    Endurance: Excellent.

    Strength: Ok.

    Quality of Training: HIIT Run was good. Throat dry by the end of the second minute into it. First few efforts were the best. Bit of pain just below my sternum between efforts, but managing...Resistance training was good. Lips were purple from the start of the second exercise on...Post-weights cardio was recovery...

    Recovery: Flexible and without pain.

    Pump and Vascularity: Pumps in deltoids...Vascularity strong from the first exercise...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Although I am making progress sometimes I do not FEEL as if I am (sigh). We are each definitely our own worst critics! But hey, our body is our own, so it should be to the condition WE want it.

    Appetite: Fine...Water intake still excessive...

    Overall Sense of Feeling: I will just be glad to get this week over with.

    RPN Notes: I got told today that I look younger. The RPN Skincare Regimen is definitely working, and not just working on diminishing lines and wrinkles around my eyes, but has helped make my complexion even smoother.
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  2. The Female Terminator
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    Day 55 - Day 16 of BLACK CATS and IGF-2/Sustain Alpha Liqua-Vade


    0751 - Spin Bike:
    40 min @ 100 rpm

    0837 - Abs/Hamstrings (1 min recovery between sets):
    1. Abs 5 x [a. hanging straight-leg raises x 10, b. rope crunches x 10]
    2. BB Romanian Deadlifts (on box, BB to feet) 4 x 10
    3. Lying Leg Curls 4 x 10
    4. Stiff-Legged BB Deadlifts (on box, BB to ground) 4 x 10

    0920 - Spin Bike:
    20 min @ 95 rpm

    1031 - Stretch 20 min.


    QUOTE OF THE DAY: "Flowers unfold slowly and gently, bit by bit in the sunshine, and a soul, too, must never be pushed or driven but unfolds in its own perfect timing to reveal its true wonder and beauty." - The Findhorn Garden (Eileen Caddy)


    Sleep - Time and Quality: ~1630-1815, ~2030-2235, and ~0130-0512, so ~8 hours sleep. Man, that was quite something. I faded early last night. Was awake for a while between bouts of sleep, mind racing. Ok, though. Sleep was deep and much needed. Dreaming...

    Mental Alertness/Focus: Has been there since getting up for the day.

    Energy: I had energy for training, but after that, none.

    Motivation: "You have to sacrifice something to get something." - Evangeline Lilly

    Mood/Aggression: Stressed but also calm.

    Stress: HIGH!

    Libido: YES!

    Endurance: Excellent.

    Strength: Yep, everything went up.

    Quality of Training: Pre-weights cardio was fine. Bit slower than it has been...Resistance training was interesting, and the only day in the last few weeks where my lips have not turned purple. A few lightheaded spells, especially after heavier sets of BB Romanian Deadlifts, but all good...Shattered after post-weights cardio...

    Recovery: Feeling my glutes a little after training...No aches or pains from yesterday's sessions...

    Pump and Vascularity: Pumps in legs...Vascularity started during pre-weights cardio and is still there...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Definitely running again is making a difference.

    Appetite: Good...Thirsty ALL the time...

    Overall Sense of Feeling: At least my sleeping patterns are starting to come together - albeit broken into 1-4 hour segments. But eh, it's all good; better than not sleeping one day and then too long the next. Sleeping should get into a regular pattern by the end of next week, when training, etc. is all back to 'normal'...Have also been noticing since I started running and cutting my dose of BLACK CATS down to only 1 cap daily, that I AM able to fall asleep, and energy is lasting me ~12 hours now...Also decided that I won't be doing pre-bed cardio, since I seem to be passing out before I plan on sleeping; instead I'll go back to doing any pm cardio between 1630-1830 on days that I decide to do it...
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  3. The Female Terminator
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    Day 56


    1410 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    1437 - Arms (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 8 x 23, 16, 13, 10, 10, 10, 8, 6
    2. Dips 8 x 10
    Superset B -
    3. EZ-Bar Bicep Curls 4 x 10, 8, 8, 8
    4. Push-Ups (feet on floor, hands on DB beneath chest) 4 x 8
    Superset C -
    5. Incline DB Bicep Curls 4 x 8
    6. V-Bar Tricep Push-Downs 4 x 6

    1535 - Spin Bike:
    20 min @ 102 rpm

    1642 - Stretch 20 min.


    QUOTE OF THE DAY: "Sometimes you just have to have faith." - Captain Bob Prince, The Great Raid


    Sleep - Time and Quality: ~1700-1815 and ~0130-0316, so ~3 hours sleep. Felt good on waking - BLACK CATS kicks in fast, even if you don't feel like it on waking...

    Mental Alertness/Focus: Has been high as high all day.

    Energy: Pushed through training.

    Motivation: I have faith. And I'm prepared to make the necessary sacrifices.

    Mood/Aggression: HAPPY!

    Stress: This is about almost the LOWEST it has ever been!

    Libido: HELL YES!

    Endurance: Excellent.

    Strength: Good.

    Quality of Training: HIIT Run was ok...Resistance training was pretty good, despite the lightheadedness I felt during most of it...Post-weights cardio was 'recovery'...

    Recovery: A little ache in glutes from yesterday...

    Pump and Vascularity: Pumps in arms strong from the first superset...Vascularity was AWESOME...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: I can see the losses made now - although still have the belly that I want GONE!

    Appetite: BLACK CATS really works on appetite ELIMINATION, so that, although I am constantly tempted, I just eat what I have to...Thirsty as always...

    Overall Sense of Feeling: I'm pretty stoked. 2010 started off well and the last couple of weeks has been good. A jampacked next few months looms. This year can only get BETTER! Looking forward to it and LOVING it!
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  4. The Female Terminator
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    Day 57


    0836 - Spin Bike
    a. 5 min @ 100 rpm
    b. 15 min @ 108 rpm
    c. 20 min @ 120 rpm

    0922 - Full-Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. EZ-Bar Bicep Curls 4 x 10
    2. Dips 4 x 10
    Alternate Set B -
    3. DB Lateral Raises 4 x 10
    4. BB Military Press 4 x 10
    Alternate Set C -
    5. Push-Ups (feet on floor, hands on DB) 4 x 10
    6. BB Bent Over Rows 4 x 10
    Alternate Set D -
    7. Stiff-Legged BB Deadlifts (on box, BB to touch floor) 4 x 10
    8. Lying Leg Curls 4 x 10
    Alternate Set E -
    9. Rope Crunch 4 x 15
    10. Hanging Knee Raises (curl knees to elbows) 4 x 10

    1011 - Spin Bike:
    20 min @ 120 rpm

    1121- Stretch 20 min.

    1903 - Gazelle 20 min.


    QUOTE OF THE DAY: "I, I'm invincible - I'm indestructible - It's my destiny - I, I'm invincible - I'm unshakeable - Through the truth in my soul..." - Skillet, Invincible


    Sleep - Time and Quality: ~2300-0500, so ~6 hours sleep. Passed out on the couch. Slept deep and right through...

    Mental Alertness/Focus: Pretty good, right until after the huge carbohydrate binge after lunch, and then I was OUT for ~2 hours...

    Energy: UNBELIEVABLE! I was like a machine in training. Everything seemed so easy and I was bouncing around like the energizer bunny they used to call me!

    Motivation: I KNOW I CAN DO THIS! So, DO it!

    Mood/Aggression: Bit of good and bad. Only disappointment is in myself...

    Stress: Aside from not being as lean as I want to be, I am in a pretty much stress-free zone right now. This is a FIRST in forever!

    Libido: Some!

    Endurance: Excellent.

    Strength: Even though Full-Body sessions are NOT about strength I still lift as heavy as I can on the day for the reps I set. Today I was lifting weight that I would on the individual body-part days - which is something. I felt so strong!

    Quality of Training: Pre-weights cardio was awesome. Spinning like a devil...Resistance training was the best ever! I cannot even express how great this was. Head was in a great place. Energy was off the charts. Strength and endurance and everything was waaaaay up. I was just GREAT!...Post-weights cardio, although 'recovery', was still good, energy high...

    Recovery: Excellent. My body is back to being as flexible as I was and I am having no more DOMS issues...On another note, my joints are the best they have ever been - and given how they have been over the last few years that is saying a HUGE something!...

    Pump and Vascularity: Pumps stunning...Vascularity was the best ever!...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Yes, so I had a high carbohydrate/calorie day yesterday. Wasn't planning on it, but come the evening and well - once I get started it's ON. It took almost 90 minutes of non-stop eating to be able to stop. Anyways, the >400g of carbohydrates consumed last night did NOT bloat me - got to thank double-dose of NeoVar pre and post eating, as well as pre-bed and first thing this morning - and only made me look better this morning, regardless of the small weight gain from the glycogen and water...Definition in arms is starting to get better...Still nowhere near as lean as I want to be, and I won't be at the Arnold either. So long as I hit the leanest possible for me for my competition - the first one is 6 weeks away...

    Appetite: After a long time of no appetite I was suddenly RAVENOUS last night and then again today - ~3 hours after finishing training, and I was craving carbohydrates in a BIG way - even after all I ate last night! Mostly complex carbohydrates - with a little sugar - and I wolfed down as much - if not MORE - as I did last night in a mere hour of constant shovelling down the bread and waffles and pita chips and cookies - anything that was in the house and not hidden from me. I know - BAD, this close to competition. But it's done now and I can do nothing but let it go and move on and resolve not to let it happen again - I can't do moderation, so a good thing I train so hard...As far as water, 2 galleons down already and still counting...

    Overall Sense of Feeling: I know what my body feels best with re nutrition and training and recovery and what WORKS the best. Yes, sometimes I go against that - and I regret it straight afterwards. But, learning. Working on it...Man, only 6 weeks until my first competition. And really, if I'm honest, I am not dieting yet per se - although I AM working on it. Any other competitor would think I was crazy not to have been dieting and doing excessive cardio for at least 12-16 weeks pre-competition, but I figure, I only have to lose 1-2% bodyfat, and 6 weeks is long enough. Still, no excuse. But getting back into the swing of things is the best thing for me to do right now, and I am slowly getting there, and next week I WILL be there. 4 weeks is plenty adequate - I will introduce a fat burner for the last 4 weeks of my competition preparation, and everything will be perfect from then on in. In the meantime, it is good that my body is starting to get back into a regular routine - when I am training as I should then it does it naturally - re sleeping...
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  5. The Female Terminator
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    Day 58


    1203 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 2 min jogging
    d. 4 x 1 min effort/1 min easy
    e. 2 min jogging

    1228 - Back/Chest (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 2 x 10, 6
    2. Push-Ups (feet on bench, hands on DB) 2 x 10
    Superset B -
    3. Close-Grip Pull-Ups 2 x 6
    4. Push-Ups (feet on bench, hands on m/b) 2 x 10
    Superset C -
    5. BB Bent Over Rows 4 x 4
    6. Flat BB Bench Press 4 x 10, 6, 6, 6
    Superset D -
    7. Wide-Grip Lat Pull-Down (in squat position below parallel) 4 x 6
    8. Incline DB Bench Press 4 x 8, 6, 6, 6
    Superset E -
    9. V-Bar Close-Grip Seated Row 4 x 8
    10. Push-Ups (feet on bench, hands on m/b) 4 x 8

    1325 - Run 20 min.

    1442 - Stretch 20 min.

    2109 - Gazelle 20 min.


    QUOTE OF THE DAY: "Just because you've done something doesn't mean you should keep on doing it." - Miss Laing, Casino Royale


    Sleep - Time and Quality: ~0115-0729, so just under 6.25 hours sleep. Deep. Dreaming...

    Mental Alertness/Focus: Pretty good right up until after dinner, when I suddenly felt like not concentrating on anything and just sleeping - almost like I get after spending 60-90 minutes eating carbohydrates...

    Energy: Energy was great until ~1840, and then I passed out for 90 minutes.

    Motivation: Good.

    Mood/Aggression: Highly disappointed in myself for yesterday's binge lapse - I had better be on track again in a few days! Otherwise, ok.

    Stress: Minimal.

    Libido: For sure.

    Endurance: Excellent.

    Strength: Slow increases.

    Quality of Training: HIIT Run was a little different. Added a few longer efforts in for speed endurance...Resistance training was great...Post-weights cardio was a run, since I needed to expend some of the energy from yesterday somehow...

    Recovery: I love my IGF-2!

    Pump and Vascularity: Pump was good...Vascularity was the almost the best I've ever seen it, and the darker my skin the better it appears...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Holding a bit of water today...

    Appetite: What happened to the appetite suppression? Today I once again had INTENSE cravings for carbohydrates. However, I did not give in this time - my body does ok on ONE day of binging, but two in a row now and or more just makes me feel like absolute crap - and was good...Haven't drunk as much water today; although still well over the galleon mark...

    Overall Sense of Feeling: Bring on the next step!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. The Female Terminator
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    Day 59


    1055 - HIT (no recovery between rounds):
    2 rounds of -
    1. Skip 1 min
    2. Box - Straight Punches 1 min
    3. Skip 1 min
    4. Box - Uppercuts 1 min
    5. Skip 1 min
    6. Box - Hooks 1 min
    7. Skip 1 min
    8. Box - Pitter-patter 1 min
    9. Skip 1 min
    10. Plank 1 min

    1120 - Stretch 20 min.


    QUOTE OF THE DAY: "Everyone has oceans to fly if they have the heart to do it...What do dreams know of boundaries?" - Amelia Earhart, Amelia


    Sleep - Time and Quality: ~0200-0615, so ~4.25 hours sleep. Deep, once there - although took a while. Dreaming...

    Mental Alertness/Focus: Was fine up until ~1430, then started fading...

    Energy: Great until ~1430.

    Motivation: I CAN DO THIS!

    Mood/Aggression: Tired.

    Stress: Low.

    Libido: Some.

    Endurance: Excellent.

    Strength: N/A.

    Quality of Training: Got a new skipping rope and glad to be back skipping - although HIT in the gym definitely feels great (albeit maybe not at the time)...

    Recovery: No DOMS.

    Pump and Vascularity: Pump in lower legs and delts...Vascularity good...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: My upper pectorals are looking a lot leaner...Returning to my usual golden colour...

    Appetite: Good...Water intake high...

    Overall Sense of Feeling: This year has been good to me so far. It can only get better!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. Diamond Member
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    Quote Originally Posted by Guejsn View Post
    QUOTE OF THE DAY: "Everyone has oceans to fly if they have the heart to do it...What do dreams know of boundaries?" - Amelia Earhart, Amelia
    They sure know of the Bermuda Triangle.
  8. The Female Terminator
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    Day 60 - Day 21 of BLACK CATS and IGF-2/Sustain Alpha Liqua-Vade


    0811 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    0837 - Shoulders (1 min recovery between sets):
    1. Seated BB Shoulder Press 4 x 8, 6, 6, 6
    2. DB Lateral Raises 4 x 15, 12, 10, 8
    3. BB Military Press 4 x 12, 11, 10, 9
    4. Incline DB Rear Raises 4 x 15, 12, 10, 8

    0912 - Run 20 min.

    1900 - Gazelle 20 min.

    1936 - Stretch 20 min.


    QUOTE OF THE DAY: "You are more influential than you think." - John Wooden


    Sleep - Time and Quality: ~0000-0551, so nearly 6 hours sleep. Another night of passing out on the couch...

    Mental Alertness/Focus: There...

    Energy: AMAZING energy in the gym!

    Motivation: "Experience is the name we give to our mistakes." - Oscar Wilde. It's time to STOP making mistakes! Attention to the SMALL details - because that's where something is won or lost...

    Mood/Aggression: Calm, but not happy.

    Stress: Medium.

    Libido: Not today.

    Endurance: Excellent.

    Strength: 10-20lb increases all around.

    Quality of Training: HIIT Run was great. The first two efforts were like I was a bullet flying from the barrel of a gun. The second set was a little slower, as I'd almost completely exhausted myself with the first set. Tasting blood from 7 minutes in...Resistance training was excellent. Shoulders and Arms are two muscle groups where my strength does not increase a lot - especially with DB Lateral Raises, Rear Raises, or anything to do with Biceps - and today the strength increases were significant...Post-weights cardio was running, since I need to do something HARDER - although the pace may not have done much...

    Recovery: I feel 100%.

    Pump and Vascularity: Pump in shoulders...Vascularity sweet...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Not feeling the best today (the last 4 days have been rough). Got to be perfect as I see perfect...

    Appetite: Ok...Need to drink more water (I do better with more water)...

    Overall Sense of Feeling: I'm HATING on myself right now!...The silver lining is that my sleeping patterns are settling down...
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. Board Sponsor
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    Hang in there. The Arnold may not have you where you want to be. But it will motivate you and you won't be on stage so at least you can be where you want to be when its your time for the stage.
  10. The Female Terminator
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    Quote Originally Posted by crader View Post
    Hang in there. The Arnold may not have you where you want to be. But it will motivate you and you won't be on stage so at least you can be where you want to be when its your time for the stage.
    You're right. It will be motivation for sure! Looking forward to it, and meeting you!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  11. The Female Terminator
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    Day 61


    0831 - Spin Bike:
    40 min @ 106-112 rpm

    0918 - Abs/Hamstrings (1 min recovery between sets):
    1. Abs 4 x [a. rope crunch x 15, b. hanging curl ups x 10]
    2. BB Romanian Deadlifts (on box) 6 x 10, 10, 10, 6, 6, 6
    3. Lying Leg Curls 6 x 10
    4. Stiff-Legged BB Deadlifts (on 12-inch box, BB to ground) 4 x 10

    1003 - Spin Bike:
    20 min @ 118-120 rpm

    1136 - Stretch 20 min.

    1725 - Gazelle 20 min.


    QUOTE OF THE DAY: "Unless you try something beyond what you have already mastered, you will never grow." - Ben Booker


    Sleep - Time and Quality: ~0100-0615, so ~5.25 hours sleep. Deep. Dreaming...

    Mental Alertness/Focus: All the way...

    Energy: Was rocking it out in the gym, high on energy!

    Motivation: "If you have the courage to begin, you have the courage to succeed." - Ben Booker. I have begun! And I WILL finish successfully!

    Mood/Aggression: Calm. Relaxed.

    Stress: Rising.

    Libido: Yes.

    Endurance: Excellent.

    Strength: Even though Abs/Hamstrings' sessions are NEVER about strength, I'm making gains - just goes to show that you do NOT have to lose strength when losing bodyfat!

    Quality of Training: Pre-weights cardio was ok...Resistance session was awesome. Pushing myself, even through the lightheaded spells after the BB Romanian Deadlifts...Post-weights cardio, I made sure to be more brutal...

    Recovery: Excellent.

    Pump and Vascularity: Pump in legs, definitely in hamstrings strong from Lying Leg Curls...Vascularity was ok...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Just got to concentrate on knowing that I WILL be where I want to be for competition, even if I'm NOT for the Arnold...

    Appetite: Fine...Water intake high as high again...

    Overall Sense of Feeling: I CAN do this. I MUST do this. I WILL do this!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. The Female Terminator
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    Day 62


    0806 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    0831 - Arms (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 6 x 20, 13, 10, 10, 8, 8
    2. Dips 6 x 10
    Superset B -
    3. EZ-Bar Bicep Curls 4 x 10, 8, 8, 8
    4. Flat Close-Grip BB Bench Press 4 x 8
    Superset C -
    5. Incling DB Bicep Curls 4 x 8
    6. Push-Ups (feet on ground, hands on DB under chest) 4 x 8
    Superset D -
    7. Alternate DB Hammer Curls 4 x 12, 12, 16, 16
    8. DB French Press 4 x 8, 6, 6, 6

    0934 - Spin Bike:
    20 min @ 110-112 rpm

    1138 - Stretch 21 min.

    2245 - Gazelle 20 min.


    QUOTE OF THE DAY: "There comes a time when a man must ask himself if he wants a life of happiness or a life of meaning...Two very different paths. I mean, to be truly happy, a man must live absolutely in the present, with no thought of what has gone before and no thought about what lies ahead, but a life of meaning, a man is condemned to wallow in the past and obsess about the present." - Linderman, Heroes: Parasites (Season 1, Episode 18)


    Sleep - Time and Quality: ~0100-0530, so ~4.5 hours sleep. Deep...

    Mental Alertness/Focus: Spot on most of the day...

    Energy: A few lightheaded spells - especially after my post-training shower - but otherwise energy has been fine all day. Right up until I passed out for 1.5 hours at ~2100...

    Motivation: Just seeing my body in the mirror is motivation enough to get back into respectable shape as soon as possible!

    Mood/Aggression: A bit of everything...

    Stress: A little high.

    Libido: Not really thinking about it.

    Endurance: Excellent.

    Strength: Good.

    Quality of Training: HIIT Run was great. Like a bullet again re the first few efforts...Resistance training was good...Post-weights cardio also good...

    Recovery: Has been really great.

    Pump and Vascularity: Pump some, albeit not as much as I would usually have on Arms' day...Vascularity was knots in my forearms...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: FOCUS!

    Appetite: Good...Water intake so much that I am starting to feel like I'm becoming water retentive - even though I also feel like it's all going straight through me...

    Overall Sense of Feeling: I HAVE to do this!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  13. The Female Terminator
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    Day 63


    0742 - Spin Bike:
    40 min @ 118-120 rpm

    0827 - Full-Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. EZ-Bar Bicep Curls 4 x 10
    2. Dips 4 x 10
    Alternate Set B -
    3. DB Lateral Raises 4 x 10
    4. BB Military Press 4 x 10
    Alternate Set C -
    5. Flat BB Bench Press 4 x 10
    6. V-Bar Close-Grip Seated Row 4 x 10
    Alternate Set D -
    7. Stiff-Legged BB Deadlifts (BB to floor) 4 x 10
    8. Lying Leg Curls 4 x 10
    Alternate Set E -
    9. Weighted Crunch 5 x 10
    10. Hanging Leg Curls 5 x 10

    0924 - Spin Bike:
    20 min @ 118-120 rpm

    1102 - Stretch 20 min.

    1605 - Gazelle 20 min.


    QUOTE OF THE DAY: "It doesn't matter where you start...It's where you end up." - Marzia Prince


    Sleep - Time and Quality: ~0100-0530 (waking at 0351), so ~4.5 hours sleep. Deep again. Nice to see that I'm returning to my usual 4-5 hours sleep (definitely being back training as I should is helping a lot)...

    Mental Alertness/Focus: Have been busy...

    Energy: Energy has been strong...

    Motivation: Getting better and better.

    Mood/Aggression: Good.

    Stress: Letting it go...

    Libido: Yes.

    Endurance: Excellent.

    Strength: Pretty sweet, actually, considering that Full-Body sessions are never about strength.

    Quality of Training: All cardio was great. Legs were fine and loving the spinning. On a random note, I have noticed that since I've started cycling again, my lower body has returned to its usual more flexible state...Resistance session was good...

    Recovery: Feeling hamstrings a little from Tuesday's session, but nothing major, and not tight.

    Pump and Vascularity: Pump all over, especially in arms and delts...Vascularity ok...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: The most noticeable areas of muscle gain since coming to the US are in my back and legs, with some in shoulders.

    Appetite: Fine. I find that having more fat (>50g daily) I can control my appetite more...Trying NOT to drink as much water today, although still over the galleon mark...

    Overall Sense of Feeling: I'm starting to get back into a regular schedule - yes, it's 3-4 hours later than what I used in NZ, but it's working and doable, and so I'll stick with it...Have decided to miss the competition on the 10th of April and focus all my efforts on winning my Figure Pro card on the 24th of April. I just want to make sure that I definitely give myself the best possible chances, because I want this!...We head off to the Arnold tomorrow. Exciting times!
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    Day 64


    0655 - HIIT Skip:
    a. 4 min
    b. 24 x 20 sec effort/10 sec rest
    c. 1 x 1 min effort

    0723 - Back/Chest (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 4 x 10, 8, 8, 8
    2. Push-Ups (feet on bench, hands on DB) 4 x 10
    Superset B -
    3. BB Bent Over Rows 4 x 10
    4. Flat BB Bench Press 4 x 10
    Superset C -
    5. Pronated Close-Grip Lat Pull-Down 4 x 10
    6. Incline BB Bench Press 4 x 10

    0805 - Gazelle 20 min.

    0827 - Stretch 22 min.


    QUOTE OF THE DAY: "Each and everything I do has a purpose...NEVER STOP. NEVER GIVE UP...Never say can't. Never say won't. A champion must first challenge the self before they can challenge others. I am my competition. Failure is not an option." - Ava Cowan


    Sleep - Time and Quality: ~0100-0500 (waking at 0352), so ~4 hours sleep. Great time going to bed now, and going to sleep about the same time every night, and waking up naturally about the same time every morning - even if I let myself go back to sleep for another 1-1.5 hours - so getting back into schedule...

    Mental Alertness/Focus: It's early days yet, but it'll be there for the rest of the day...

    Energy: Energy great!

    Motivation: Strong.

    Mood/Aggression: Fine.

    Stress: Trying NOT to think about it for the next 3-4 days...

    Libido: Yes.

    Endurance: Excellent.

    Strength: Good.

    Quality of Training: HIIT Skip was good. Nice to be skipping again. Feeling delts...Resistance session was fine...

    Recovery: All good again

    Pump and Vascularity: Pump in chest and through delts...Vascularity knots and blue lines...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: For some reason, the last few days I have been holding water more and more (WTF???)...Just got to remind myself that my competition is 6 weeks away, and I WILL be in the condition I want for that!

    Appetite: Ok...Going to try and not drink as much today; 2-3 galleons daily is getting to be more than a little annoying and my body does not need that much...

    Overall Sense of Feeling: Beautiful weather for travelling...
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    Day 65


    0844 - HIT (no recovery between rounds):
    3 rounds of -
    1. Skip 1 min
    2. Box - Straight Punches 1 min
    3. Skip 1 min
    4. Box - Uppercuts 1 min
    5. Skip 1 min
    6. Box - Hooks 1 min
    7. Skip 1 min
    8. Box - Pitter-patter 1 min

    0916 - Plank 3 min.

    0923 - Stretch 22 min.


    QUOTE OF THE DAY: "The right thing isn't always obvious. Sometimes the right thing for one person is the wrong thing for someone else." - Charlie Swan, Eclipse (Stephanie Meyer)


    Sleep - Time and Quality: ~0100-0715, so ~6.25 hours sleep. Was out fast and hard when I eventually passed out. No dreaming...

    Mental Alertness/Focus: I was wide awake within 15 minutes of dosing BLACK CATS on waking. Alertness and focus was the name of the day...

    Energy: Excited energy!

    Motivation: Reaffirmed, especially after meeting Ava Cowan - who has been an inspiration to me for a while now.

    Mood/Aggression: GREAT!

    Stress: None...Until after the buffet dinner (which is NOT the thing to be having the night before a photoshoot! - but then, so has nothing I've done this week been conducive to preparation for a photoshoot...sigh...)

    Libido: HELL YEAH!

    Endurance: Excellent.

    Strength: N/A.

    Quality of Training: HIT was great...

    Recovery: No aches or pains or joint issues.

    Pump and Vascularity: Pump in lower legs and delts...Vascularity was pretty strong today, especially in the crowded, heated expo...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Passable.

    Appetite: Had breakfast and then nothing until got back from the expo - which explains the 800-calorie pre-dinner snack and then the buffet all-you-can-eat dinner...Water intake was the lowest it has been in MONTHS...

    Overall Sense of Feeling: My FIRST Arnold Fitness EXPO experience. And boy was it something! Crowded is an understatement. People from all walks of life teeming the aisles and lining up at the booths, and generally running rampant. Sean and I spent a bit of time helping man the Applied Nutriceuticals booth - and met a few of the forum guys, which was fun We got the smackdown from an official when I started throwing t-shirts into the crowd - if you want to get people's attention and suddenly see a sea of hands, throw t-shirts around - seems like trouble follows me, LOL. All in good fun, though. I had a blast, and got to meet people I have been wanting to meet for some time now: Some of the rest of the Applied Nutriceuticals team - Don, Tanya, Jeff, Mark, Ben, and our new spokesmodel (the male 2010 Bodybuilding.com Spokesmodel winner) Ben Booker; as well as Christine and Matt Pearson of RPN/ThermoGum, Eric Marchewitz of LG Sciences, and Ava Cowan. Missed a few people that I wanted to meet - Kelly Baker, Paul Miller, and Scott Conroy - but I'll get to meet them sometime elsewhere no doubt. The expo was a lot of laughs, heaps of fun, but ~4 hours was definitely enough for me for one day...Back tomorrow...

    ThermoGum Notes: I used a drop of the NEW flavoured ThermoGum during my HIT this morning. Different taste from the brief raspberry and lingering lemonade before endless pepper bite of the original ThermoGum - this is all cinnamon and raspberry and no tang or bite, but very pleasant. Unlike the original, which I used to chew for up to 8 hours at a time, the new drops last about an hour, and then it's popping in a new one - which I did frequently throughout the day and night. Definitely a great energy booster and it's nice to have a gum that is thermogenic! "ThermoGum is a revolutionary high-powered, fat-burning sugarless gum designed to stimulate energy, enhance focus, and amplify weight loss...ThermoGum provides clean energy, intense focus and mood boost without crash." ThermoGum delivers, and is a staple in my supplement arsenal!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 66


    0445 - Skip:
    a. 20 min
    b. 5 min effort

    0616 - Stretch 22 min.


    QUOTE OF THE DAY: "Every choice has a price." - Trailer, Brooklyn's Finest


    Sleep - Time and Quality: ~2130-2300 and ~0100-0330, so ~4 hours sleep. I am finding that I sleep in intervals lately, which is ok, because I am getting the sleep I need. All sleep deep...

    Mental Alertness/Focus: Once woke at 0330 it was ALL on!

    Energy: The earliest I have trained in a long time today, but all good. I NEEDED it!

    Motivation: It was my own fault that I was not in the leanest condition possible for my photoshoot this morning, but it just made me even more determined to be for my next one, and do this RIGHT!

    Mood/Aggression: On top of the world! Really! I haven't been able to stop smiling or laughing.

    Stress: Not letting ANYthing bother me!

    Libido: Can I just say a BIG YES!!!

    Endurance: Fine.

    Strength: N/A.

    Quality of Training: It's nice to be skipping again.

    Recovery: Good.

    Pump and Vascularity: Pump in lower legs and delts...Vascularity was reasonable...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Ok.

    Appetite: I was fine.

    Overall Sense of Feeling: Today wasn't so much about the expo as it was about spending time with friends. Had lunch with Jeff and Jen - great people! - before wandering the expo. And then dinner and drinks with Christine and Matt after leaving the expo. My first time in a gay bar, and let me tell you that it was the best bar I have been to - so much fun, and happy all the time, and inviting, with the best service and nicest people! I had three cranberry martinis - my first time drinking in FIVE years! Let myself loose. I haven't had so much fun in a long time! The PEOPLE I spent time with during the Arnold were what made the weekend for me
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 67


    Today is this week's Day OFF...Needed. And welcomed. There was none last week...


    QUOTE OF THE DAY: "Life is a helluva thing to happen to a person." - David Rossi, Criminal Minds


    Sleep - Time and Quality: ~2000-2300, ~0100-0400, and ~0600-1430 (waking at 0800 and 1200), so ~14.5 hours sleep in total. I was asleep for most of the trip back from Columbus, but was wide awake for some. Deep. No dreams. Just much needed, sleep...

    Mental Alertness/Focus: Wide awake since getting up...

    Energy: There. Letting myself rest and recover re training, though...

    Motivation: Tip-top.

    Mood/Aggression: I am STILL buzzing from the weekend (especially yesterday)!

    Stress: None.

    Libido: How could I not?

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Recovery: All good

    Pump and Vascularity: No pump...Vascularity ridiculous...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Have been gradually getting heavier over the last few days (which is explainable, considering the food I have been packing away!), but today, despite that, seeing my abs better...

    Appetite: Staying on the course of the last few days...Water intake already getting better...

    Overall Sense of Feeling: I am HIGH as high right now! The weekend was a great and interesting experience, made greater by the people I spent time with. Unforgettable, for sure!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  18. Senior Member
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    I've rolled in and only read the last page at this point; I admire your dedication and desire. Details aside, I love how everyday has what appears to be an intense workout. Consistency is quite evident.

    Good luck with all your endeavors!
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    Quote Originally Posted by FlexW99 View Post
    I've rolled in and only read the last page at this point; I admire your dedication and desire. Details aside, I love how everyday has what appears to be an intense workout. Consistency is quite evident.

    Good luck with all your endeavors!
    Hiya Thanks, bud. I ONLY train INTENSE. I HAVE to. I push my body as hard as I can every single time I train.

    Cheers!
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    Quote Originally Posted by Guejsn View Post
    Hiya Thanks, bud. I ONLY train INTENSE. I HAVE to. I push my body as hard as I can every single time I train.

    Cheers!
    I'm going to read the full log, but are you on-point to reach your comp in April?

    I am considering a Fall show. A few good bros on here and a few promoters have told me I wouldn't be ready by May. It's been a great ride, results are compounding.
  21. The Female Terminator
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    Quote Originally Posted by FlexW99 View Post
    I'm going to read the full log, but are you on-point to reach your comp in April?

    I am considering a Fall show. A few good bros on here and a few promoters have told me I wouldn't be ready by May. It's been a great ride, results are compounding.
    Well, considering I am ~8.2% bodyfat right now and my competition is 6 weeks away, I consider that PLENTY of time to be ready for it. You'll notice that I do not diet or do excessive cardio, etc. like most competitors, because I DO have that time to finetune everything (and I love my food, LOL; it's the intensity of my training that allows me to get away with eating >4000 calories/day!)
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    Quote Originally Posted by Guejsn View Post
    Well, considering I am ~8.2% bodyfat right now and my competition is 6 weeks away, I consider that PLENTY of time to be ready for it. You'll notice that I do not diet or do excessive cardio, etc. like most competitors, because I DO have that time to finetune everything (and I love my food, LOL; it's the intensity of my training that allows me to get away with eating >4000 calories/day!)
    What are you looking to get down to and what do you maintain at?

    Are you shooting for figure/fitness/BBing?
  23. The Female Terminator
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    Quote Originally Posted by FlexW99 View Post
    What are you looking to get down to and what do you maintain at?

    Are you shooting for figure/fitness/BBing?
    I am aiming to get as lean as possible for me. I usually maintain 8-10% bodyfat all year round, with a Maintenance of ~4300 calories/day. I am going to be doing Figure.
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    Day 68


    1427 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    1453 - Shoulders (1 min recovery between sets):
    1. Seated BB Shoulder Press 4 x 12, 10, 8, 6
    2. DB Lateral Raises 4 x 12, 10, 8, 8
    3. BB Military Press 4 x 15, 15, 10, 8
    4. Incline DB Rear Raises 4 x 12, 10, 8, 8

    1530 - Spin Bike:
    20 min @ 106-108 rpm

    1632 - Stretch 20 min.


    QUOTE OF THE DAY: "When you're running on empty, you've got to find that fire; you've got to find the drive; you've got to find passion...When I have a goal and I set my mind to it, it's all I think about." - Ava Cowan, The Sport of Figure Featuring Ava Cowan: Episode 6


    Sleep - Time and Quality: ~0230-0430 and ~0830-1106, so ~4.5 hours sleep. All deep. Very little dreaming; I am so exhausted by the time I eventually fall asleep - especially since I am staying up until I literally close my eyes and pass out - all I see is black nothing...

    Mental Alertness/Focus: There until ~1900, and then back again ~2130...

    Energy: Was amazing in the gym, considering all the WRONG carbohydrates I have been having over the last week - usually too high an intake of carbohydrates, and I feel like sh*t and don't perform as well, being sluggish and feeling crap...

    Motivation: Ava Cowan.

    Mood/Aggression: Good mood. Training was excellent and set the tone for the rest of the day.

    Stress: Some.

    Libido: Yeah, baby, yeah!

    Endurance: Excellent. Especially speed endurance.

    Strength: Another 5lb increase per hand with DBs for DB Lateral Raises and Incline DB Rear Raises from last week!

    Quality of Training: HIIT Run was AWESOME! Efforts were all able to be done at a VERY high pace, with little faltering with consecutive efforts. Went so hard that the 4 minutes jogging was required between sets...Resistance training was great. So NOT expecting the strength gains that I had, nor the ease with which it all passed by...Post-weights cardio was fine. I am going to have to UP the pace here from now on...

    Recovery: No aches, pains, niggles, or other issues.

    Pump and Vascularity: Pump reasonably strong, especially in anterior delts...Vascularity was getting pretty high...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Felt pretty good considering my diet over the Arnold weekend until now...Still managed to lose bodyfat, though, sitting at 8.2% bodyfat at a slightly higher 115.4lb (extra weight from food and water)...

    Appetite: Not a lot better - still on a chicken and chocolate craze...Water intake back to my usual 1-2 galleons daily...

    Overall Sense of Feeling: From now on my body must be made in the KITCHEN and not in training.

    Supplements Notes: I finished my bottle of NeoVar Recomped last week, and so, until I receive my new one, I will be using one scoop of SuperPump250 pre-training in Blue Raspberry Ice flavour. Started the latter today. Blue Raspberry Ice is like WOW! Great taste; like passionfruit. Loved it! It ended up being 2 hours after dosing it (with my 2 caps of IGF-2) that I started training. However, unlike the time I used a sample of it last year, this time I NOTICED it. One of the most notable effects was the increased heat and sweating - like I was using a potent thermogenic - with increased vascularity. I enjoyed it
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 69


    0807 - HIT Skip:
    a. 4 min
    b. 8 x 20 sec effort/10 sec rest
    c. 8 x 50 sec effort/10 sec rest
    d. 1 x 1 min effort

    0835 - Stretch 21 min.


    QUOTE OF THE DAY: "Fate often takes a man far from his heart." - Spartacus, Spartacus - Blood and Sand: Great and Unfortunate Things (Season 1, Episode 8)


    Sleep - Time and Quality: ~0300-0500, so ~2 hours sleep. Just couldn't sleep, so was watching movies. When up, felt like had slept for ages...

    Mental Alertness/Focus: Top.

    Energy: Energy not so good, which is why I decided on doing HIT today instead of the session that should have been here...

    Motivation: Visualizing me as lean as I want to be, and knowing that I CAN be there when I WANT to be.

    Mood/Aggression: Tired later on in the day.

    Stress: Quite.

    Libido: All day long!

    Endurance: Great.

    Strength: N/A.

    Quality of Training: Good.

    Recovery: Left anterior lower leg ached after the skipping until well into the evening.

    Pump and Vascularity: Pump in legs...Vascularity good...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Eh...

    Appetite: Yes, I ate a whole high raspberry and white chocolate cheesecake by myself on top of lunch, and then some...Water intake needs more work - I prefer drinking closer to 2 galleons...

    Overall Sense of Feeling: Ok.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 70


    Nothing


    QUOTE OF THE DAY: "I am what I have been shaped to be." - Gregori, Dark Magic (Christine Feehan)


    Sleep - Time and Quality: ~2300-0630, so ~7.5 hours sleep. Passed out early last night, well before I wanted to - probably because of the lack of sleep the night before. Sleep deep and black and empty...

    Mental Alertness/Focus: All day, good.

    Energy: Had a very upset stomach all day, and in no mood for anything but being curled up in a ball...

    Motivation: Dig deep, girl; I KNOW that you CAN do this!

    Mood/Aggression: Up and down.

    Stress: High and then low and then medium - all over the place today...

    Libido: Usual.

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Recovery: Fine.

    Pump and Vascularity: Pump, none...Vascularity high lines...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Looking quite a bit softer today, and holding water (no surprise there, given yesterday's diet)...

    Appetite: Craving the carbohydrates, but going through stages of not wanting to eat...Water intake should be back to normal tomorrow...

    Overall Sense of Feeling: Good things have been happening...NOT training has been doing a number on my mind, though...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Keep workin hard woman! I've got your 'definition of a Champion' as my wallpaper. An easy thing to remember when times are tough and you wanna fold your cards. The definition allows me to bend but not break. I won't BREAK!
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    Ahem....as Sean would say this is your virtual kick in the ass on diet!!!
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    Quote Originally Posted by FlexW99 View Post
    Keep workin hard woman! I've got your 'definition of a Champion' as my wallpaper. An easy thing to remember when times are tough and you wanna fold your cards. The definition allows me to bend but not break. I won't BREAK!
    I will never fold. Maybe tear a little, but never fold! Thanks, bud


    Quote Originally Posted by crader View Post
    Ahem....as Sean would say this is your virtual kick in the ass on diet!!!
    I KNOW! He has been giving me the LITERAL kick and a rolling of the eyes...Ok, time to be SERIOUS, with NO more playtime and room for error!

    How have YOU been since the weekend?
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    I've been okay, I missed training on Mon and Tue because my stomach started swelling and I could not stand straight. Its still hurting but I trained the rest of the week. I wish we had medical insurance on me because I think the hospital is what its going to take to get better!
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    Quote Originally Posted by crader View Post
    I've been okay, I missed training on Mon and Tue because my stomach started swelling and I could not stand straight. Its still hurting but I trained the rest of the week. I wish we had medical insurance on me because I think the hospital is what its going to take to get better!
    I'm sorry that you feel so sh*tty, but still training despite it - you are a trooper and survivor. I hope you find out what is bothering you, so that you can fix it!
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    Day 71


    1247 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 1 x 1 min effort
    f. 4 min easy
    g. 1 x 1 min effort
    h. 4 min easy

    1322 - Hamstrings/Abs (1 min recovery between supersets):
    Superset A -
    1. Romanian BB Deadlifts 4 x 10
    2. Hanging Leg Curls 4 x 10
    Superset B -
    3. Glute-Ham Raises (on floor) 4 x 20
    4. Crunches (hips at 90 degrees, legs fully extended) 4 x 20
    Superset C -
    5. Stiff-Legged BB Deadlifts (BB touch floor) 4 x 20
    6. Deadbugs (with plate) 4 x 10

    1405 - 3 mile Run.

    1432 - Stretch 20 min.

    2322 - Gazelle 20 min.


    QUOTE OF THE DAY: "Those prepared to sacrifice many of the pleasures of this world, in their pursuit for excellence, are those who will be able to be successful." - Wilf Paish, The Complete Manual of Science


    Sleep - Time and Quality: ~0100-1014, so nearly 9.25 hours sleep. Needed the longer sleep, considering the almost lack of the night before, and the pain of my stomach all day yesterday. Deep sleep. No dreams...

    Mental Alertness/Focus: Have been highly focused. When I get into my writing, or something else I am passionate about, I can lose myself in it so easily, and be so far removed from the world.

    Energy: Excellent. The extra day off yesterday (although NOT intentional or planned for) must have done SOME good.

    Motivation: THINK LIKE A CHAMPION!

    Mood/Aggression: Good.

    Stress: Ok, so stress has decreased again, back down to lower levels...

    Libido: HIGH!

    Endurance: Excellent.

    Strength: Hamstrings' days are never about strength.

    Quality of Training: So, yes, not quite following the cardio/resistance sessions for the specific day, but improvising, since I will only get four resistance sessions in this week...HIIT Run was AWESOME! I can now run outside - thank God; running in the gym on a small indoor track sucks balls - and had a great time of it. I loved it so much and got so into it that I missed a turn-off, and ended up running for an extra mile. Ah well, all's good...Resistance session was fine...Post-weights run was a little slower, and was using hills as well, but was all good...

    Recovery: Great.

    Pump and Vascularity: Pump in legs...Vascularity better these days AFTER training, although it's fine during cardio; just not as good during resistance sessions, which is interesting...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Definitely DISpleased with what I have let happen over the last week. Time to strip it all back off; start paying attention to the small details again and kick this body back into PRIME condition!

    Appetite: Being good...Water intake back to normal...

    Overall Sense of Feeling: I have to be careful that I don't overload myself re work...

    RPN Notes: Coming up on 10 weeks re RPN Skincare Regimen re facial of Majestic Mineral Mudd followed by Flawless Skin Couture Intensive Dermal Restoration Therapy post-shower. From last week I started doing this in the mornings after my post-training shower, and definitely noticed more of a difference - my pores must be open more after that shower, considering it is longer and hotter than my cold-1-minute-pre-bed shower. Anyways, to give an example of the difference that has occurred over the last 68 days of following this regimen, I started out with 12 and 10 lines/wrinkles around my left and right eyes respectively. Now, I am down to only ONE line/wrinkle around each eye, although that on my right is a lot fainter than that on my left. In further testament to the success of this stack, my husband has commented on how much younger and less stressed my skin is looking, and has taken to using my Flawless Skin Couture Intensive Dermal Restoration Therapy himself!...I HAVE developed large black bags under my eyes from my lack of sleeping, and they have started to cause a line under each bag of late, but given the success of the Majestic Mineral Mudd/Flawless Skin Couture Intensive Dermal Restoration Therapy stack, they will be gone in no time at all!...I have a few days of my tub of Majestic Mineral Mudd left, and will sorely miss this when it is gone, as I believe that it has played a huge role in my results, and is definitely a key factor in making my skin soft and clear...Huge thumbs up to RPN on these products! I have been impressed with EVERY skincare product that I have used from RPN and pretty much use almost nothing but this line when it comes to my skincare, from cleansing to facial to moisturizer...
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 72


    1022 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1039 - Arms (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 6 x 20, 16, 12, 9, 8, 7
    2. Dips 6 x 8
    Superset B -
    3. EZ-Bar Bicep Curls 6 x 10, 8, 8, 8, 8, 6
    4. Flat Close-Grip BB Bench Press 6 x 8
    Superset C -
    5. Incline DB Bicep Curls 4 x 10
    6. Push-Ups (feet on floor, hands on DB under chest) 4 x 8

    1140 - Spin Bike:
    a. 10 min @ 100-104 rpm
    b. 5 min @ 106 rpm
    c. 5 min @ 120 rpm

    1256 - Stretch 20 min.

    2029 - Gazelle 20 min.


    QUOTE OF THE DAY: "Fitness is not a look! It is a lifestyle!" - Marzia Prince


    Sleep - Time and Quality: ~0430-0759, so nearly 3.5 hours sleep. Deep. Dreams, none...

    Mental Alertness/Focus: Been nothing but focus today.

    Energy: Not as good as it has been, but feel better.

    Motivation: DREAM HIGH! AIM FOR THE STARS! TAKE NO PRISONERS! NEVER ACCEPT ANYTHING LESS THAN THE BEST THAT YOU CAN GIVE!

    Mood/Aggression: Ok.

    Stress: Low-ish...

    Libido: Still high, and rising!

    Endurance: Excellent.

    Strength: Getting better, little by little.

    Quality of Training: HIIT Run wasn't that great. I definitely can't do two days in a row re HIIT RUN, although I can do more than one or two days in a row re HIIT if every other day is NOT running...Resistance session was excellent. Feeling good to be back in the gym...Post-weights cardio was good. Sweating a lot, but cold sweat....

    Recovery: Feeling hamstrings a little from yesterday.

    Pump and Vascularity: Pump unbelievable in arms...Vascularity was knots and lines, but definitely more noticeable when my skin is gold...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Arms were looking really great in the gym, especially by the time Superset B came around. I want the definition that I get when they're pumped and under stress when they're RELAXED - got to get a LOT leaner for that!

    Appetite: Fine...Water over a galleon...

    Overall Sense of Feeling: Juggling things. But happy with the direction my life is heading in...
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 73


    1138 - 5.5 km Run.

    1209 - Abs (30 sec rest between sets):
    1. Planks 1 x [a. plank x 1 min, b. side (left) plank x 1 min, c. side (right) plank x 1 min, d. plank (alternating raising left arm/right leg and right arm/left leg every 15 seconds) x 1 min]
    2. Deadbug/V-Ups 3 x 15, 10, 5
    3. Bicycle 2 x 30
    4. Knee-Ins (on floor) 2 x 30

    1222 - Stretch 20 min.

    1808 - Gazelle 20 min.


    QUOTE OF THE DAY: "To get where you want in life, you have to know what you want, take risks, put yourself out there, and go after it 100%!" - Rosie Scott


    Sleep - Time and Quality: ~0130-0755, so nearly 6.5 hours sleep. Deep. Dreaming...

    Mental Alertness/Focus: Perfect.

    Energy: Not the best.

    Motivation: I know I CAN do this!

    Mood/Aggression: Fine.

    Stress: Ok.

    Libido: High.

    Endurance: Good.

    Strength: N/A.

    Quality of Training: First time on a non-HIIT Run outside. Felt good going out, but starting to feel the fatigue in my body on the way back into the headwind and up the hill....

    Recovery: Hamstrings still a little tight.

    Pump and Vascularity: Pump in legs...Vascularity good...

    Muscle Hardness/Density: Legs, shoulders, and arms.

    Body Composition and Look: Looking leaner and more defined, best I have looked in a while - all the carbohydrates, extra recovery days, less resistance sessions, and high-intensity running, has made a difference...

    Appetite: Yeah, ok...

    Overall Sense of Feeling: This week didn't turn out as planned or expected, especially re diet and training, and ended up as more of a 'recovery' week than anything. That's ok; it gave my body a chance to ready itself for the next 6 weeks...
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Competition Preparation: The Last 6 Weeks


    Tomorrow starts the REAL dieting for my competition.

    Re supplements, I'm using only my staples, as well as adding in Mitotropin and a couple of topicals (the Sustain Alpha Liqua-Vade, although not a staple, I have been using since February 9, 2010).

    Supplements

    * BC+EAA (Grape flavour): 10.5g with Meal 1 and 10.5g pre-bed.
    * BLACK CATS: 2 caps first thing.
    * Bio-Mend: 2 caps post-breakfast.
    * Lipotrophin-PM: 2 caps pre-bed.
    * Mitotropin: 3 tabs 30 min pre-Meal 1, and 3 tabs 30 min pre-Meal 3.
    * MyoFusion (Milk Chocolate flavour): 1 scoop with Meal 4.
    * NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-training, and 4 caps pre-bed (resistance training days); and 2 caps 15-20 min pre-Meal 1, 2 caps 15-20 min pre-Meal 3, and 4 caps pre-bed (non-resistance training days).
    * Sustain Alpha Liqua-Vade: 5ml first thing Tuesday to Saturday.
    * Vitamin C: 1g first thing, 1g immediately post-training, and 1g pre-bed (resistance training days); and 1g first thing, 1g post-Meal 5, and 1g pre-bed (non-resistance training days).

    Topicals

    * Eviscerate: post post-training shower.
    * LipoBURN: post pre-bed shower.

    Note that I am using two different topicals - one in the am and the other in the pm - so that both bottles might last longer. Both topicals I have had great success with in the past, so using them together will be interesting.
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    Day 74


    1140 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 1 x 1 min effort
    d. 4 min jogging

    1236 - Shoulders (1 min recovery between sets):
    1. Seated BB Shoulder Press 6 x 12, 10, 8, 8, 8, 8
    2. Seated DB Shoulder Press 4 x 6, 6, 8, 8
    3. DB Lateral Raises 4 x 10
    4. Incline DB Rear Raises 4 x 10

    1313 - Spin Bike:
    a. 5 min @ 110-112 rpm
    b. 10 min @ 112-114 rpm
    c. 5 min @ 114-116 rpm

    1433 - Stretch 23 min.

    2320 - Gazelle 20 min.


    QUOTE OF THE DAY: "What is past is past, and only ghosts lurk in the shadows. Memories are but dreams, and they fade with the rising sun. Only a fool worries about the troubles of days gone by, and no wise man puts his faith in yesterday's triumphs. For both troubles and triumphs are wilted roses, and neither thorns nor fragrance will remain at the season's ends." - Jasmine the Seer, Dragons in our Midst: Tears of a Dragon (Bryan Davis)


    Sleep - Time and Quality: ~0330-0859, so nearly 5.5 hours sleep. Daylight saving mucked me up a little re sleeping, but eh, all good. Deep sleep...

    Mental Alertness/Focus: Fine for most of the day, excluding the period 1800-1930.

    Energy: Smooth. Lethargic as between 1800-1930, and I may have passed out briefly for ~20 minutes at ~1830 (I'm not sure).

    Motivation: Countdown time!

    Mood/Aggression: Calm. Relaxed.

    Stress: Minimal.

    Libido: There's no taming this beast, LOL.

    Endurance: Excellent.

    Strength: Still making progress.

    Quality of Training: DEFINITELY loving running outside again; it's so very different than running in the gym, and much MORE enjoyable, with more variety allowed. I have several loops and courses that I run over, depending on whether I am doing HIIT or a non-HIIT Run...HIIT Run was excellent. Up and down hills, a little flat, and a few inclines...Resistance session was good. Biceps' tendons were giving me a few issues, as well as left wrist aching some, but nothing I couldn't handle. Face was white and lips were purple by the time I'd finished with Seated DB Shoulder Presses. Strength was good, doing more reps or using more weight for the same reps as I had been doing, for EVERY exercise! Pleased. Practiced a little posing in my recovery periods during the last two exercises. Although I was tired, with deep, black bags under my sore eyes, I had energy, and I was calm and relaxed, moving from one thing to another, the time passing quickly...Post-weights Spin Bike was good. Keeping the intensity high...Practiced a little more posing post-pm Gazelle...

    Recovery: I don't notice it at the time, but later in the day, if I have done a HIIT - or any - Run outdoors, I DEFINITELY notice the difference from running inside, as it takes a LOT more out of me.

    Pump and Vascularity: Pump in delts strong, especially in the anterior...Vascularity decent all day...

    Muscle Hardness/Density: Arms are definitely starting to become harder, the definition showing more.

    Body Composition and Look: This morning, I was 9.6% bodyfat - quite a difference from what I was at the start of last week; but nothing that isn't manageable, and there's nothing to say that I can't be in competition shape 2-3 weeks out - as I'm aiming to be - from my competition date...

    Appetite: Fine.

    Overall Sense of Feeling: The aim re schedule is to get up between 0600-0700, to start training between 0700-0800, and go to bed between 0000-0100. Still working on it, but shouldn't take more than a couple of weeks to get into it.
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 75


    1041 - Spin Bike:
    40 min @ 108-110 rpm

    1140 - Abs/Hamstrings (1 min recovery between sets):
    1. Hanging Straight-Leg Curl-Ups/V-Ups 5 x 10
    2. BB Romanian Deadlifts (on box) 5 x 8
    3. Lying Leg Curls 4 x 10
    4. Rope Crunches 4 x 15

    1212 - Spin Bike:
    20 min @ 96-98 rpm

    1347 - Stretch 20 min.


    QUOTE OF THE DAY: "When you change your perception you change your reality." - Brandy


    Sleep - Time and Quality: ~0500-0809, so just over 3 hours sleep. Woke feeling like absolute sh*t, although sleep was deep...

    Mental Alertness/Focus: Good, albeit a bit tired.

    Energy: Didn't REALLY want to be doing anything today, to be honest.

    Motivation: Doing what I HAVE to, even though I didn't feel like it!

    Mood/Aggression: Fine.

    Stress: Minimal.

    Libido: Through the roof.

    Endurance: Excellent.

    Strength: Abs/Hamstrings' day is NOT about strength, despite moving some heavy weights.

    Quality of Training: Pre-weights cardio was ok. An effort that had me gasping, which is weird. Pushing myself, though, even though I wanted to get off the spin bike after 10 minutes...Resistance session was interesting. Really feeling my core - and so I SHOULD. Lightheaded spells throughout...Didn't want to do post-weights cardio, but did it anyway, as I have become "used" to it and would feel "bad" if I didn't...Decided that pm cardio was unnecessary; to let my body recover for tomorrow...

    Recovery: REALLY feeling the intensity of my training from earlier.

    Pump and Vascularity: Pump in legs pretty high...Vascularity also high...

    Muscle Hardness/Density: Delts and arms the most noticeable now.

    Body Composition and Look: Looking a little softer pm, and have been feeling bloated later in the day - protein shakes are no longer kind to me, and I need to be eating FOOD (and NOT eating so fast)...

    Appetite: Good...Quote thirsty and getting a dry mouth, but not wanting to drink TOO much...

    Overall Sense of Feeling: I feel like I've walked into a New Zealand summer. If this is what spring is like over here, I will be ok. NOT wanting it to get any hotter than this, though - even though I know it WILL come SUMMER - since I do NOT like or tolerate well too high of a heat if it's HUMID as well...
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Day 76


    0903 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min jogging

    0949 - Arms (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 4 x 18, 12, 9, 7
    2. Dips 4 x 8
    Superset B -
    3. EZ Bar Bicep Curls 4 x 10, 10, 8, 8
    4. Flat Close-Grip BB Bench Press 4 x 8
    Superset C -
    5. Incline DB Bicep Curls 4 x 10, 10, 8, 8
    6. Push-Ups (feet on floor, hands on DB under Chest) 4 x 8
    Superset D -
    7. Alternate DB Hammer Curls 4 x 12
    8. Tricep Push-Downs 4 x 6

    1053 - Stepper:
    20 min @ 8 floors/min

    1205 - Stretch 20 min.

    1900 - Gazelle 20 min.


    QUOTE OF THE DAY: "You have to expect things of yourself before you can do them." - Michael Jordan


    Sleep - Time and Quality: ~0300-0644, so nearly 3.75 hours sleep. NOT the best on waking; eyes red and sore and tired and feeling like sh*t again...

    Mental Alertness/Focus: Some, but not the best.

    Energy: Like the walking dead...FORCING myself to stay up and awake until I will allow myself to sleep post 0000...

    Motivation: I have felt like absolute CRAP the last few days, but I have soldiered on because I MUST!

    Mood/Aggression: A bit pissed off that Mitotropin - the ONLY thing different in my training and supplementation routine - is literally making me feel like CRAP, mentally making me a blur, and causing lethargy like nothing else!

    Stress: Grrr...

    Libido: Ok.

    Endurance: Excellent.

    Strength: Better on some things and not so well on others.

    Quality of Training: HIIT was ok...Resistance training was ok...Stepper was ok...

    Recovery: Left hamstring is tight after yesterday, and have been favouring my left leg when walking and running today...Feeling core after Abs yesterday as well...Feeling lethargic by mid-afternoon...

    Pump and Vascularity: Pump in arms, just how I like it...Vascularity strong...

    Muscle Hardness/Density: Delts and arms.

    Body Composition and Look: Feeling the best that I have in a long time re comfortability...

    Appetite: HUNGRY and wanting to BINGE come evening - especially since everyone AROUND me is eating sh*t! But RESISTED and was good...Although drinking a lot, mouth has been really dry and cottonwoolly and very unpleasant - another side effect of Mitotropin that is rather UNpleasant to say the least...

    Overall Sense of Feeling: I am NOT liking how Mitotropin is making me feel! It had BETTER be worth it, especially if the next 27 days are going to be a repeat of the last three!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Hang in there!!! You are doing good!
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    Quote Originally Posted by crader View Post
    Hang in there!!! You are doing good!
    Thanks. I needed to hear that. Last night I started getting a stuffy head, sore throat and swollen glands and today it's only gotten WORSE, and I look and feel like sh*t and I've been coughing up blood...Making today my Day Off this week, and hoping that it helps me feel better tomorrow...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

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