The Female Terminator Chronicles: REVOLUTION (2010)

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  1. Day 26


    1759 - 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

    1824 - Stretch 20 min.


    QUOTE OF THE DAY: "Dream a better dream; then work to make it real." - Max, The Adventures of Shark Boy and Lava Girl


    Sleep - Time and Quality: ~0415-1541 (waking at 1230 and 1536), so ~11.25 hours sleep. What is WITH all the sleeping???!!! Woke several times (more than can remember), each time with a massive headache and not wanting to move at all. Dreaming strangely. Woke with the hugest of migraines, head feeling like it was going to BURST...

    Mental Alertness/Focus: Migraine has been so bad that taking all my effort to even concentrate today...

    Energy: Have none. I feel so flat and exhausted and not like I could do much right now...

    Motivation: "When we make our dreams a reality, reality becomes a dream." - Max, The Adventures of Shark Boy and Lava Girl

    Mood/Aggression: Up and down, up and down...

    Stress: One more thing on top on another...

    Libido: The way I'm feeling, not a chance...

    Endurance: Fine.

    Strength: N/A.

    Quality of Training: Even though I felt like the dead walking I WANTED to train. Do SOMEthing. Not let this week be like last week. Every jump I made when skipping just caused my head to hurt, pounding like it was going to explode. Managed as best I could for 20 minutes and called it a day.

    Recovery: SHATTERED (and not sure WHY).

    Pump and Vascularity: Small pump in my shoulders...Vascularity just average...

    Muscle Hardness/Density: Legs...Noticing the difference with no resistance training for a week...

    Body Composition and Look: This morning there were deep grooves in my upper abs. Looking better, even though last week was bad re training and nutrition.

    Appetite: Having - and needing - to be good...

    Overall Sense of Feeling: A little confused as to why my body is feeling the way it is. The inability to work up the motivation to train. The lack of energy and the endless migraines and lightheadedness. The weird sleeping patterns and sleeping so much.

    Other Notes: Today I used the last of my RPM, so going to be without it for a while...Also, have decided that, as I do with my Day Off, I am going to have my HIT day whenever I feel that it is necessary to insert between days 1 to 5, and just continue on with them consecutively after either a Day Off or HIT day.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  2. Day 27


    Another day OFF...NOT liking how this week has started out...But I can guarantee that it will NOT end like it started, and be nothing like last week!


    QUOTE OF THE DAY: "Sometimes when you catch someone unaware at just the right time and in just the right light, you can catch sight of what they will be." - Mattie, A Northern Light (Jennifer Donnelly)


    Sleep - Time and Quality: ~0500-1427 (waking at 1230), so nearly 9.5 hours sleep. Deep. Dreaming, strange and wonderful dreams, and not wanting to wake from them, drawing inspiration...

    Mental Alertness/Focus: Migraine hasn't been as bad today as it was the last few days; little more manageable. But still a long way to go...

    Energy: Still woke feeling like sh*t, but with a little more than I have had...

    Motivation: "You never fail if you know you did your best." - John Wooden...I AM going to do my BEST!

    Mood/Aggression: Neither here nor there...

    Stress: I am not helping...

    Libido: Nope...

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Recovery: Not sore today...A small start in the right direction...

    Pump and Vascularity: No pump...No vascularity...

    Muscle Hardness/Density: Legs.

    Body Composition and Look: Holding water and not feeling very comfortable.

    Appetite: The bottomless pit. The endless vacuum...

    Overall Sense of Feeling: Starting to come out of my funk. Good. About fcuking time!
    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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  3. Day 28


    1440 - HIIT Gazelle:
    a. 4 min
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min

    1505 - Shoulders (1 min recovery between sets):
    1. BB Military Press 12 x 15, 15, 12, 12, 10, 10, 8, 8, 8, 8, 8, 8
    2. Lateral Raises 4 x 20
    3. Bent Over Rear Raises 4 x 12

    1545 - Gazelle 20 min.

    1610 - Stretch 20 min.


    QUOTE OF THE DAY: "This is a broken world. Nothing in it is fair...But it's when you stop expecting that it will be, that miraculously you are given the strength to survive, the grace to forgive, and enough love that you can carry on fighting. It's the knowledge that one day this fight will be over, and that everything will be put right, and that all the pain and sadness will be so utterly forgotten. It will be as if it never was." - Anna van Homrigh, The Star Locket (Natalie Jane Prior)


    Sleep - Time and Quality: ~0400-1230 (waking at 0500), so ~8.5 hours sleep. Fell asleep on the couch well before I was planning on it, and quite a bit before I have been usually when get up as late as what I did yesterday...Deep sleep...Some dreaming...

    Mental Alertness/Focus: NO migraine today! Thank God for small miracles.

    Energy: Had more energy today. Didn't feel like I was the walking dead, which is so refreshing...

    Motivation: "All stories must begin at some time and with someone." - Cordelia, This is all: The Pillow Book of Cordelia Kenn (Aiden Chambers)

    Mood/Aggression: Fine. Calm. Normal - if I can ever be 'normal'...

    Stress: Some stress. Less than yesterday...

    Libido: Possibly...

    Endurance: Good.

    Strength: Better in some areas and not in others.

    Quality of Training: My skipping rope broke 48 seconds into HIIT Skip, so I had to improvise and ended up doing HIIT on the Gazelle. Was different, but ok...Resistance training was good. Right anterior delts hurting during BB Military Press, and pushing through for more afterwards...Post-weights gazelle was good...

    Recovery: Fine.

    Pump and Vascularity: Pump in hamstrings during HIIT and in anterior delts from fourth set of BB Military Presses...Vascularity normal...

    Muscle Hardness/Density: Legs.

    Body Composition and Look: So far from where I want to be. Feel like the last 10 days has set me back a bit, and that may be, but not going to let it continue.

    Appetite: Only what I've had to today...Thirst back...

    Overall Sense of Feeling: Starting to feel 'normal' again. Migraine gone. Wisdom teeth have gone back down. Sleeping still screwed up, but can manipulate that. Not crashing as bad as I was. Mental clarity and energy returning. This is good.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  4. Awesome! Now one month to go..lets do this!

  5. Quote Originally Posted by crader View Post
    Awesome! Now one month to go..lets do this!
    Thanks Yes, lets!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  6. Day 29


    2009 - Gazelle 40 min.

    2055 - Hamstrings/Abs (1 min recovery between sets):
    1. Stiff-Legged BB Deadlifts (BB to ground) 8 x 20
    2. Glute-Ham Raises (on ground) 4 x 15
    3. BB Good Mornings 4 x 10
    4. Crunches (hips at 90 degrees, legs fully extended, hands to touch feet at top of crunch) 2 x 50

    2148 - Gazelle 20 min.

    2211 - Stretch 20 min.


    QUOTE OF THE DAY: "You have to make a decision what you want to be in life. If you want something special then you have to sacrifice a lot. I get the most satisfaction out of things not everybody experiences." - Arnold Schwarzenegger


    Sleep - Time and Quality: ~0000-0200 and ~0600-1800 (waking at 1630), so ~15 hours sleep. Passed out on the couch at ~0000, waking at 0200. Took my dose of Bulletproof at 0204 - since fell asleep before could take it - and was bouncing around like a bunny for hours afterwards, talking a mile a minute and driving my husband insane and causing him to want to pull what hair he has out...Didn't even notice when I fell asleep. But it was deep; I was out for the count...There were a few dreams there, not wanting to wake and get up...Didn't get up until ~1830...

    Mental Alertness/Focus: A small migraine on waking. I think that my migraines on waking are caused by the fact that I often get quite hot when I sleep - despite having the fan going - and if I sleep for too long, do not (obviously) drink anything, so from lack of hydration...Once up, fine and dandy...

    Energy: Definitely had energy once up...

    Motivation: "When somebody says you can't do something, you fight back; you prove them wrong." - Coach, One Tree Hill

    Mood/Aggression: For the amount of time I've been awake - good...

    Stress: Hasn't had enough time to catch up with me yet today...

    Libido: YES...Good training has a habit of doing that...

    Endurance: Excellent.

    Strength: Hamstrings' sessions are NOT about strength.

    Quality of Training: Cardio was fine; sweating a bit more than have been lately...Resistance training was good. Focused. Time passed quickly...So thirsty; drank 4 litres of water during my training period of ~2.5 hours!

    Recovery: Maybe the extra long sleep was me recovering from yesterday's resistance session, since it was the first one after a week's break?

    Pump and Vascularity: Pump in hamstrings...Vascularity nothing special and almost non-existent...

    Muscle Hardness/Density: Legs.

    Body Composition and Look: Still feeling soft and out of shape. But it shouldn't take long - less than 2 weeks - to get back there.

    Appetite: Fine...Thirsty as. Consumed over 5 litres in the first 4 hours of getting up (and the day hasn't ended yet)!

    Overall Sense of Feeling: Now that I am feeling better and not as shattered, I am good. It's time to hunker down and really dig it in.

    Muscle Pharm Notes: Since using Bulletproof, like last night, there are a few things to note (and that fit a pattern I have found with other Growth Hormone boosters that I have used over the last few months), such as dosing pre-bed - either 30 minutes as recommended, or an hour - or just before bed, makes NO difference, and just WAKES ME UP. Which is interesting. This means that generally on the days that I actually dose Bulletproof I get little sleep, albeit deep. On the days that I do not I sleep for AGES. It took about a week for Bulletproof to kick in re normalizing sleeping patterns, and having the last 10 days off it - due to no resistance training - was NOT ideal. Nevertheless, I am going to continue with it - still half a tub left (should have kept using 5 on/2 off when taking my break from training)...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. Day 30 - Day 21 of Shred Ultra/Cordygen5, Day 28 of Bulletproof


    1004 - HIIT Gazelle:
    a. 4 min
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min

    1025 - Arms (3 min recovery between supersets):
    Superset -
    1. Close-Grip Pull-Ups 10 x 20, 17, 13, 11, 9, 8, 8, 8, 7, 6
    2. Dips 10 x 8

    1106 - Gazelle 20 min.

    1130 - Stretch 28 min.

    1705 - Gazelle 20 min.


    QUOTE OF THE DAY: "Fear is in the mind. Like pain, it can be controlled. If I face it it cannot master me." - The Master, Buffy the Vampire Slayer: Nightmares


    Sleep - Time and Quality: I have not slept since waking yesterday...

    Mental Alertness/Focus: My mental focus started waning at ~0600, but forced myself to stay up and awake because I wanted to train in the morning, so that I can get back into a regular sleeping pattern and schedule - which I so desperately NEED. Head has been foggy and out of it most of the day, including during training, and tried sleeping, but couldn't...

    Energy: Have had none since ~0600, even though I trained...Spent the bulk of the afternoon cuddled up on the couch with the cat, feeling nauseous...

    Motivation: "You won't know until you try." - Buffy, Buffy the Vampire Slayer: Surprise

    Mood/Aggression: Calm. Blank.

    Stress: Feeling it again.

    Libido: There...And there...

    Endurance: Excellent.

    Strength: Ok.

    Quality of Training: Considering I felt like passing out throughout most of my training, it was an achievement...During resistance training in recovery periods I was lying on the floor, heart feeling like it was going to burst out of my chest! Also felt really nauseous and like I wanted to be sick. Odd...

    Recovery: Feeling my hamstrings from yesterday, especially on the gazelle.

    Pump and Vascularity: Pump in arms...Vascularity strong today; pretty...

    Muscle Hardness/Density: Legs.

    Body Composition and Look: Getting there...

    Appetite: Not really in the mood for eating...2 galleons of water down so far today...

    Overall Sense of Feeling: Feeling the all-nighter, but knowing that it's going to be worth it!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  8. Day 31


    1829 - Gazelle 20 min.

    1855 - Full-Body (1 min recovery between sets/supersets):
    1. Stiff-Legged BB Deadlifts 2 x 20
    2. Lat Pull-Downs (in squat position) 2 x 20
    3. Push-Ups (feet on floor, hands on DB) 2 x 20
    Superset A -
    4. BB Military Press 2 x 10
    5. Lateral Raises 2 x 10
    Superset B -
    6. Dips 2 x 10
    7. Incline Dips 2 x 10
    Superset C -
    8. EZ-Bar Bicep Curls 2 x 10
    9. Plank 2 x 1 min
    Superset D -
    10. Bicycles 2 x 50
    11. Knee-Ins (on floor) 2 x 25

    1934 - Gazelle 20 min.

    2202 - Stretch 20 min.


    QUOTE OF THE DAY: "A man can persuade himself to the necessity of anything, if he has the will to." - Yugi, The Ascendancy Veil (Chris Wooding)


    Sleep - Time and Quality: ~0600-1612 (waking at 1430), so just over 10 hours sleep. Deep. Once I was gone I was gone. And all with good reason - 36 hours awake can do that to you. Dreaming a little, but not much...

    Mental Alertness/Focus: Not the best, even since waking. Lightheaded and not wanting to think, and in all honesty, just wanting to close my eyes and go back to sleep...

    Energy: None. But I forced myself to train - got to, to keep it going...

    Motivation: It was there, whispering to me as much as the sweet temptation NOT to train was, winning out over the latter.

    Mood/Aggression: Tired.

    Stress: I know it's there. I feel too shattered to care much right now, though.

    Libido: It could be aroused.

    Endurance: Excellent.

    Strength: Full-Body sessions are not about strength, and it achieved what it was meant to.

    Quality of Training: Same as yesterday, feeling like I was going to pass out or collapse or something during training today...Pre-weights cardio was a blur, not wanting to be doing it, and concentrating on when it would be over...Resistance training was an effort, making sure I was completely focused during each set, eventually lying on the ground to catch my breath and my bearings towards the later supersets. So tempted to go lighter or do less reps or be easier on myself, with the justified excuse that I am fatigued, but that won't fly...Didn't even want to do post-weights cardio, so barely with it by the end...

    Recovery: DOMS has been given a NEW meaning, especially with the PAIN in my hamstrings lingering.

    Pump and Vascularity: Pump good...Vascularity ok...

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

    Body Composition and Look: 112.6 lb at 9.5% bodyfat...Can tell re leaning in back...Feeling tighter, but still a little soft and as if holding water (which is not surprising considering the 10 litres I drank yesterday, and the 5 litres I've drunk since waking)...

    Appetite: I want to eat and yet I don't...

    Overall Sense of Feeling: Been 'cold' a lot of the day. Chills, and then feeling on fire...Sigh...

    Other Notes: My current bottle of NeoVar Recomped runs out today, so I will be without creatine until my new one gets here - which could be about a week (better not be any longer).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. Day 32


    Today is this week's Day OFF...


    QUOTE OF THE DAY: "Success belongs to those too small to carry what they believe in, but too stubborn to leave it behind." - The Word for Today (Bob & Debbie Gas)


    Sleep - Time and Quality: ~0400-1530 (waking at 0843 and 1415), so ~11.5 hours sleep. Fell asleep after eating almost non-stop with sugar and carbohydrates (NOT good, but needed) not long into the start of a movie. Woke up groggy and really not with it at 0843, so went downstairs to bed...Sleep deep. Dreaming some...

    Mental Alertness/Focus: Migraine starting in and not feeling so great - probably from all the food...

    Energy: Glad that it's my Day Off...

    Motivation: Like Christine said, to get into competition shape one generally needs to diet, and so I must (she says with a sigh)...10 weeks until my first show...5 weeks until the Arnold...I week until my first 2010 photoshoot...

    Mood/Aggression: Eh, ok...

    Stress: Days like this I feel it heavier than usual...I've been told that I don't let it bother me as much when I have more sex (interesting)...

    Libido: Sure.

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Recovery: SERIOUS DOMS. Especially in hamstrings.

    Pump and Vascularity: Pump good...Vascularity ok...

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

    Body Composition and Look: My body is very different to how it was the last time I was 9.5% bodyfat. I have more muscle mass, and girths are bigger - +1.5 inches in shoulders, +2 inches in chest, + 1 inch in waist, +2 inches in hips, + 2.5 inches in legs (1cm below gluteal fold). I KNOW. BIG DIFFERENCE.

    Appetite: Today is the day my body 'catches up' on the rest of the week (well, before the rest of the week)...Need to drink more water - a few days of 5-10 litres of water daily, and then the huge 400+g of carbohydrates this morning and then again tonight, makes me not want to drink much today...

    Overall Sense of Feeling: Got to be positive. Steps. Small ones. DISCIPLINE.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  10. LOL thats right!! You must diet, after all every one of those girls you will compete against wants it as bad as you. Therefore never let them beat you in the kitchen!!!!

  11. Quote Originally Posted by crader View Post
    LOL thats right!! You must diet, after all every one of those girls you will compete against wants it as bad as you. Therefore never let them beat you in the kitchen!!!!
    No. Got to do EVERYTHING possible to get what I want. It's all in the SMALL details.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. Day 33


    1837 - HIIT Gazelle:
    a. 4 min
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min

    1859 - Shoulders (1 min recovery between sets):
    1. BB Military Press 12 x 15, 15, 12, 12, 10, 10, 10, 10, 8, 8, 8, 8
    2. Lateral Raises 4 x 15
    3. Bent Over Rear Raises 4 x 12

    1936 - Gazelle 36 min.

    2015 - Stretch 20 min.


    QUOTE OF THE DAY: "To dream is to awaken the soul, it is to set free the mind and spirit and sail away on a journey of hope! To dream is to build castles out of clouds and realities out of wishes! It is to give meaning to the word 'belief'. To dream is to hear music in the silence of thought! To dream is to abandon the fear of limitation, to unlearn scepticism and doubt, and boldly embrace each day as a miraculous adventure! To dream is to see beyond the horizon and to know that we are capable of anything our hearts desire!" - Claire Jensen


    Sleep - Time and Quality: ~0500-1652 (waking at 1615), so ~11.75 hours sleep. WTF is up with THAT?! No Bulletproof dose last night, which could explain it - I always sleep ages on the days I DON'T use it (figures)...Deep. Dreaming...

    Mental Alertness/Focus: There, but head wishing I was somewhere else...

    Energy: Fine.

    Motivation: I don't know where it is today. I feel like I am standing STILL. And it bothers me and it doesn't bother me, if that makes any sense. I have all the reason to be motivated in the world - the first being a week away - and yet...

    Mood/Aggression: Moody.

    Stress: It's there all right, the little black cloud on one shoulder...

    Libido: Maybe later.

    Endurance: Excellent.

    Strength: Good.

    Quality of Training: Was blah. Not wanting to be there, but doing it anyway...I'm going to start running again tomorrow - haven't done that in just over a month - and hopefully it will shock my body some and kickstart the results process again...

    Recovery: Hamstrings are SUFFERING. They are tight as, in a way I've never felt before (not good).

    Pump and Vascularity: Pump not a lot; only a little in anterior delts...Vascularity didn't really notice...

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

    Body Composition and Look: Days like today and I just hate what I see.

    Appetite: Not wanting to eat, but wanting to (I know, today is the day for feeling like this)...Not really wanting to drink, either, but forcing myself to (need at LEAST a galleon of water DAILY)...

    Overall Sense of Feeling: Focus on the future, what I want and the road there.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. looking good Rosie

    how do you stretch for 20 minutes? is it a full body stretch?
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  14. Quote Originally Posted by smeton_yea View Post
    looking good Rosie

    how do you stretch for 20 minutes? is it a full body stretch?
    Cheers, John. It's just a habit I've had ever since my cycling days. Mostly legs and core; I actually need to work more on my upper body. But cover what I do that day.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  15. Day 34


    1520- HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1536 - Arms (3 min recovery between Superset A, 1 min recovery between rest of supersets):
    Superset A -
    1. Close-Grip Pull-Ups 6 x 18, 14, 11, 9, 7, 7
    2. Dips 6 x 8
    Superset B -
    3. EZ-Bar Biceps Curls 4 x 10
    4. Push-Ups (feet on floor, hands on DB under chest) 4 x 8
    Superset C -
    5. Incline DB Bicep Curls 4 x 8
    6. DB French Press 4 x 8
    Superset D -
    7. Alternate DB Hammer Curls 2 x 20
    8. Dips 2 x 8

    1635 - Spin Bike:
    20 min @ 40.7 km/hr

    1756 - Stretch 23 min.


    QUOTE OF THE DAY: "The past is something you learn from, not something you dwell upon." - Sean Scott


    Sleep - Time and Quality: ~0500-1323 (waking at 0700, 0800, and 1305), so ~8.25 hours sleep. NOT planning on falling asleep, but it happening, and not having my Bulletproof before (sigh)...Sleep was deep, and didn't want to be woken at either 0700 or 0800 and went easily straight back to sleep...Dreaming...

    Mental Alertness/Focus: There.

    Energy: A few lightheaded spells, but otherwise ok...Running took something out of me...

    Motivation: I would hate myself and beat myself up so badly if I did NOT do all that I could to get where I want! So, it's back to being me, and attention to the small details (as well as the big) and anal and one-track mind and complete FOCUS...

    Mood/Aggression: Better.

    Stress: Trying to think of OTHER things...

    Libido: It's possible.

    Endurance: Excellent.

    Strength: Fine.

    Quality of Training: Yes, so decided on doing HIIT Run today, instead of 20-40 minutes cardio...HIIT Run was ok. First two efforts I was like a little rocket. After that I started fading, and the last two efforts were pitiful, albeit still going as fast as I could for them both. Was shattered after only eight efforts, so let it go only having done 12 minutes and not the 20-minute minimum...Resistance session was good. Different being back in the gym to training downstairs in the basement (although I get good sessions done there). Able to do slightly more in the gym, since I don't have that huge a selection of dumbbells at home, and enjoyed it...Spin Bike was ok. Been a while since I cycled as well, but body handled that better than the running...

    Recovery: Hamstrings feeling slightly better (man, taking so LONG to recover!)

    Pump and Vascularity: Pump from the first superset...Vascularity started coming into play a little later in my resistance session, and when it did knots in lower arms and hands, and seeing through biceps, although not deep blue like when I am more golden...

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

    Body Composition and Look: Can only get better...Right...

    Appetite: Normal...Drinking again...

    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

  16. good session!
  17. Day 35


    1621 - HIIT Gazelle:
    a. 4 min
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min
    d. 8 x 20 sec effort/10 sec easy
    e. 4 min

    1643 - Stretch 20 min.

    1709 - Hamstrings/Abs (1 min recovery between sets):
    1. Stiff-Legged BB Deadlifts (BB to floor) 4 x 20
    2. BB Romanian Deadlifts 4 x 10
    3. Glute-Ham Raises (on floor) 4 x 20
    4. BB Good Mornings 4 x 10
    5. Abs 2 x [a. weighted crunches (knees at 90 degree flexion) x 15, b. reverse curls (on floor) x 10, c. bicycle x 30]

    1755 - Gazelle 20 min.

    2322 - Gazelle 20 min.


    QUOTE OF THE DAY: "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger


    Sleep - Time and Quality: ~0500-1402 (waking at 0700), so ~9 hours sleep. Deep. Dreaming...

    Mental Alertness/Focus: Got to be even MORE there.

    Energy: Good.

    Motivation: I need to be how I was back in my cycling days. NOTHING was done - and I mean NOTHING - if it was not going to help me achieve my goals (ah, the one-track-mindedness and discipline)...

    Mood/Aggression: Hmmm...

    Stress: Still trying to think of other things (or this can get so bad)...Got told that I do it to myself, get myself so worked up, that I cause my own spikes in cortisol (probably true), and it needs to STOP...

    Libido: Body is responsive...

    Endurance: Excellent.

    Strength: Hamstrings' day is NOT about strength, but the STRETCH.

    Quality of Training: Definitely got to get AWAY from the Gazelle - use it only for pm cardio sessions...HIIT was ok...Resistance session was good...Pm cardio passed quickly...

    Recovery: My body hurts in places it has not hurt in a LONG time - DEFINTIELY need to keep with the running! I can feel my core so tight and sore. And my arms...

    Pump and Vascularity: Pump not really...Vascularity was more noticeable after post-training shower than actually when training...

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

    Body Composition and Look: Feel like I am holding a lot of water...Nowhere near the condition I SHOULD be in by now (and got to stop thinking about where I should be and would be if the last two weeks hadn't happened)...

    Appetite: Fine...Water consumption normal...

    Overall Sense of Feeling: I am getting very used to my body, and in tune with it. I am becoming more and more sensitive to changes in blood sugar and insulin levels (something I need to control more). It's a learning curve, with a few revelations I wish weren't so, but are definitely for the better.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  18. Day 36


    1721 - Gazelle 40 min.

    1806 - Full-Body (1 min recovery between sets):
    1. Stiff-Legged BB Deadlifts 2 x 20
    2. BB Bent Over Rows 2 x 20
    3. Flat BB Bench Press 2 x 20
    4. BB Military Press 2 x 20
    5. Incline Dips 2 x 20
    6. EZ-Bar Bicep Curls 2 x 20
    7. Weighted Crunches 2 x 20
    8. Reverse Curls (on floor) 2 x 20
    9. Bicycles 2 x 20
    10. Plank 1 min

    1854 - Gazelle 20 min.

    1917 - Stretch 23 min.


    QUOTE OF THE DAY: "If you want something really bad, only you have the power to make it happen." - Michelle Levesque


    Sleep - Time and Quality: ~0800-1528 (waking at 1128), so nearly 7.5 hours sleep. Last night was quite the wide-awake and brightness. Dosed Bulletprooof at 0657, so didn't take as long to fall asleep this time once went to bed...Sleep deep. Dreaming...

    Mental Alertness/Focus: Yes.

    Energy: Top of the line.

    Motivation: Definitely there. I have my focus and everything else back.

    Mood/Aggression: Fine. Calm. Although a little annoyed.

    Stress: REALLY working to put this out of my mind, even though it's beating at me...

    Libido: Easily aroused.

    Endurance: Excellent.

    Strength: Full-Body sessions are not about strength.

    Quality of Training: Gazelle was all good - albeit I don't think it is intense enough to pass as cardio for me; got to be running or skipping or cycling (my body, although used to this, responds very well re fat loss when I cycle, and I can always maintain >80% HRmax)...Resistance training was good. High pump and burning...Post-weights cardio fine...

    Recovery: Hamstrings are back to normal (no doubt I'll feel them in a few days)...Rest of body seems ok, the soreness from yesterday gone...

    Pump and Vascularity: Pump got high during resistance training, especially from BB Bent Over Rows, gradually spreading all over - except to legs...Vascularity strengthened after Incline Dips, and faded during the ab work...

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

    Body Composition and Look: Still feel quite heavy in the pit of my stomach, like I am holding water, but noticing that I'm starting to look slightly leaner...

    Appetite: High in the early hours of the morning...Water intake good...

    Overall Sense of Feeling: Definitely need to control my insulin levels better...A slight swelling of my neck glands. I know what is causing it...

    Other Notes: I have three days of Corgygen5 left. After that I will give a review on Shred Ultra/Cordygen5...I will also stop using Bulletproof when I am finished with Cordygen5...From Tuesday I will be starting my competition preparation stack: Amphetalin, IGF-2, and Sustain Alpha (along with my basics, of course).

    RPN Notes: I used the last of my tub of Flawless Stretchmark and Scar Treatment Cream a few days ago, so have not been using that on my body...Used the last of the tub of Majestic Mineral Mudd I'd been using yesterday. Started a new tub today. Different colour and texture to the Majestic Mineral Mudd in my last tub - this one is a darker almost slate colour flecked with something else, whereas the one before was a light brown; and the new tub mixture is wet, whereas in the one before it was merely damp...Got most of the tub of Flawless Skin Couture Intensive Dermal Restoration Therapy left; this goes very slowly, especially as I am only using it on my face...Lines and wrinkles around my eyes have continued to diminish and disappear, right eye more than left, but they're going, so that's all that matters.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  19. Day 37


    1702 - HIIT Gazelle:
    a. 4 min
    b. 24 x 20 sec effort/10 sec easy
    c. 4 min

    1724 - Back/Chest (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 4 x 12, 8, 7, 6
    2. Push-Ups (feet on floor, hands on DB) 4 x 10
    Superset B -
    3. BB Bent Over Rows 4 x 10
    4. Flat BB Bench Press 4 x 6
    Superset C -
    4. Lat Pull-Down 4 x 10, 8, 7, 6
    5. Incline BB Bench Press 4 x 6, 6, 8, 8

    1811 - Gazelle 20 min.

    1835 - Stretch 20 min.

    2314 - Gazelle 20 min.


    QUOTE OF THE DAY: "The odd thing about scars is that they get hurt. But when they heal, the area around the wounds gets stronger." - Meg, Northern Lights


    Sleep - Time and Quality: ~1000-1510, so nearly 5.25 hours sleep. getting back into training and getting back into usual sleeping lengths. Good. Now to get back into a better sleeping pattern...Deep...Dreaming...

    Mental Alertness/Focus: Yes.

    Energy: Great.

    Motivation: Laura Harris. Ava Cowan. Monica Brant-Peckham.

    Mood/Aggression: Calm.

    Stress: I am putting it aside and focusing on other things...

    Libido: Hell yeah!

    Endurance: Excellent.

    Strength: Good.

    Quality of Training: Cardio was fine. Definitely looking forward to running again...Resistance session was fine. Really stretching it out across chest insertions...

    Recovery: Slowly getting there...

    Pump and Vascularity: Pump yes...Vascularity started popping knots in arms...

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

    Body Composition and Look: I am pretty close to what I was when I came over to the US - which is something, and far too long in coming - I should never have let myself get OUT of shape, but that's in the past and no point dwelling on it now...Got to be in competition shape by the Arnold, and then just keep improving on it for competition in April...

    Appetite: Diet over the last 2-3 weeks - starting with my week 'off' - has been different, with 150-200g of carbohydrates daily, as opposed to a mere 60-80g/day. I have found that the extra carbohydrates over the last week has helped me function better and also helped re energy. Calories have never been 1200-1300 calories daily - more like 1800-2300 on LOWER calorie days, and progress has been reasonable; going TOO low re calories would just make me like the walking dead (and we don't want that)...The extra carbohydrates has also helped me not be as ravenous this week, and appetite has been more controlled...Water intake today fine...

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

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  20. Day 38


    1708 - HIT (no recovery between rounds):
    2 rounds of -
    1. Gazelle 1 min
    2. Box - Straight Punches 1 min
    3. Gazelle 1 min
    4. Box - Uppercuts 1 min
    5. Gazelle 1 min
    6. Box - Hooks 1 min
    7. Gazelle 1 min
    8. Box - Pitter-patter 1 min
    9. Gazelle 1 min
    10. Plank 1 min

    1734 - Stretch 22 min.


    QUOTE OF THE DAY: "Nothing in this world just happens." - Zed, Legend of the Seeker: Fury (Season 2, Episode 6)


    Sleep - Time and Quality: ~0900-1500 (waking at 1155), so ~6 hours sleep. Good, deep sleep. Still not falling asleep until 4-5 hours AFTER dosing Bulletproof, though...Dreaming vaguely...

    Mental Alertness/Focus: Top of the line to you, guvnor...

    Energy: Pretty damn good. Especially during HIT. Great stuff.

    Motivation: Definitely top stakes!

    Mood/Aggression: Good. Calm-ish.

    Stress: Have let it subside a little over the last few days in trying to ignore it. It's still there, but not beating at me so much TODAY...

    Libido: Probably later.

    Endurance: Excellent.

    Strength: N/A.

    Quality of Training: Fixed my skipping rope, only to have it break on me not 30 seconds into the first minute, so improvised and used the Gazelle in its place. Definitely good. Faltering during the boxing almost didn't happen, and a couple of sways in the last set of hooks were the only giveaway that it occurred...

    Recovery: GREAT.

    Pump and Vascularity: Pump in shoulders...Vascularity pretty awesome...

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

    Body Composition and Look: 111.8lb at 9.3% bodyfat. Given the last 2-3 weeks, progress had been ok...By the end of next week I will be back to the shape I was in when I came to the US...

    Appetite: Took me barely 10 minutes to eat a whole pizza...Hydration ok...

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

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  21. Day 39 - Day 30 of Cordygen5, Day 37 of Bulletproof


    This week's Day OFF...


    QUOTE OF THE DAY: "Life's too short for ifs and maybes." - Captain Malcolm Reynolds, Firefly: Heart of Gold (Season 1, Episode 13)


    Sleep - Time and Quality: None. Haven't been to sleep yet, even though I've had my Bulletproof dose (way back at 0343)...

    Mental Alertness/Focus: There.

    Energy: Ok, but whether I have it or not is irrelevant, since it's my day OFF.

    Motivation: I believe in myself!

    Mood/Aggression: Been up and down...Raging...Calm...Laughin g...

    Stress: There. Trying to work around it, filling my time with writing, reading, and tv shows...

    Libido: Early in the morning.

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Recovery: No aches or pains today, which is nice.

    Pump and Vascularity: No pump...Vascularity ok...

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

    Body Composition and Look: Ok.

    Appetite: Normal...Water intake excessive...

    Overall Sense of Feeling: Tomorrow starts my competition preparation stack.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  22. Review of Millennium Sport Technologies' Shred Ultra


    What is it?

    http://i219.photobucket.com/albums/c...ch-Sheet-2.jpg

    * Highly thermogenic
    * Highly adaptagenic
    * Maximize fat burning
    * Maximize adrenal protection
    * Smooth, clean energy
    * No crash and no jitters
    * Minimize cortisol levels
    * Mood enhancing
    * Appetite suppression

    For write-up see Millennium Sport Technologies - Shred Ultra

    Please bear in mind that I used Shred Ultra (or it lasted) until Day 21 of this stack.


    Thermogenesis: 9/10. The days that I was using Shred Ultra I definitely got warmer am and was sweating more than usual during training, which was unusual.

    Body Composition: 7/10. Pre and post-Shred Ultra indicate that I lost bodyfat. Pre: body mass - 53kg, body composition - 10.9% BF. Post: body mass - 52.36kgkg (-0.64kg/1.4lb), body composition - 10.0% BF (-0.9% BF). I lost a total of 0.54kg (i.e. 1.184lb) of BF and also 0.095728kg (i.e. 0.2106lb) of lean body mass (LBM). Although the final body statistics (i.e. body mass and body composition) indicate that I LOST LBM, the LBM that I lost was minimal and predominantly in the form of food and water weight. My girths did NOT change by much, losing only 1.5 cm (i.e. 0.6 inches) from both my waist and hips, with everything else staying pretty much the same.

    Testosterone Levels: N/A. Although I would have liked to see the changes in my Testosterone (total and free) levels from pre to post-Shred Ultra, I did not have bloods done.

    Adrenal Protection: N/A. I crashed bad and had a very hard time of it around Day 12, and not really coming back to myself until Day 24 - could be contributed to the fact that I haven't had a week off training for 16 weeks prior.

    Energy: 7/10. I crashed bad and had a very hard time of it around Day 12, and not really coming back to myself until Day 24. Could be contributed to the fact that I haven't had a week off training for 16 weeks prior and the heavy stress I was under. Was great pre and post those days, though...Energy throughout the day was fine, even and clean. There were no crashes - just days of extreme tiredness...

    Cortisol Levels: N/A. Although I would have liked to see the changes in my cortisol levels from pre to post-Shred Ultra, I did not have bloods done. My stress however, was VERY high over the first 2 weeks of use, with me trying to manage it more from week 3...my wisdom teeth came up on Day 11 - indicating high stress, and stayed for about a week, probably from the high stress and pressure I was under...

    Mood: 5/10. The first 2.5 weeks I was so stressed that my mood thought of little else.

    Appetite Suppression: 8/10. My appetite was up and down. The first two weeks were the best re appetite. Diet was difficult, but I managed - for 2 weeks. After that I had to increase my calories and carbohydrates - I DON'T do well on low carbohydrate nutrition plans, and I went up to 150-200g of carbohydrates daily, as opposed to the 60-80g/day I did for 6/7 days each of the first 2 weeks.

    Overall: 7.2/10. Given the fact that I was so stressed over the first 2 weeks of use and so fatigued I could barely do any training the last week of use, I did ok re fat loss.

    Would I use it again? Yes. If I was stacking it with another thermogenic/fat burner.

    Would I recommend? That would depend on the goal of the individual asking.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  23. Review of Millennium Sport Technologies' Cordygen5


    What is it?

    http://store.anabolicminds.com/photo...New_large.jpeg

    * Maximize Oxygen Utilization 40%!
    * Increase ATP 30%!
    * Massive Aerobic & Anaerobic Endurance!
    * Enhance Aerobic & Anaerobic Recovery!
    * Great Strength Increases!
    * Increase Training Intensity!
    * Decrease Fatigue!
    * Increase Testosterone!
    * Ability to Pack Large Volume Training into Short Periods!
    * Supports Healthy Immune Function!

    For write-up see Millennium Sport Technologies - Cordygen5


    Oxygen Utilization: N/A. I was actually rather breathless for the majority of my training sessions, often lying on the floor between sets during resistance training. However, wasn't wearing a gas analyzer during my training sessions, so cannot give a 'measurement' here. Note that training also usually STARTED ~2 hours post-Cordygen5 dose.

    Endurance/Stamina: 7/10. My training sessions over the last month have been structured differently than usual, with cardio then resistance training then post-weights cardio and then stretching, as opposed to stretching BEFORE resistance training and NOT doing post-weights cardio, with a few pm cardio sessions chucked in there as well. My endurance is already very high, but I've been managing ok considering my stress and fatigue levels.

    Recovery: 5/10. During resistance training my recovery is as it has always been, sticking to 1 minute recovery periods (and up to 3 minutes between supersets that include Close-Grip Pull-Ups)...As far as recovery, it has not been the greatest. DOMS has been experienced regularly, particularly in Legs - a place I would never usually get DOMS, and considering that I only do Hamstring work, should have not got any in my quads. Hamstrings was the most painful DOMS though, and last several days starting ~72 hours after each Hamstrings' session...Sleep was ok the first 2 weeks and then got so screwed up from there...

    Training Intensity: 7/10. Training intensity has been as hard as I can do it each session, as I always do. Cardio has been different, using mostly skipping instead of running (since it wasn't safe to run out on the ice), and intensity has been good. Got better over the first week and beyond.

    Energy: 7/10. I crashed bad and had a very hard time of it around Day 12, and not really coming back to myself until Day 24. Could be contributed to the fact that I haven't had a week off training for 16 weeks prior and the heavy stress I was under. Was great pre and post those days, though...

    Testosterone Levels: N/A. Although I would have liked to see the changes in my Testosterone (total and free) levels from pre to post-Cordygen5, I did not have bloods done.

    Immune Function: 7/10. Was fine the first 10 days and then my wisdom teeth came up on Day 11 - indicating high stress, and stayed for about a week, probably from the high stress and pressure I was under. Started experiencing chills on and off for the last couple of weeks - could be due to me gong outside in barely more than a t-shirt a few times, as well as losing bodyfat. Towards the end I got more in tune with it and started becoming more and more sensitive to changes in blood sugar and insulin levels.

    Overall: 7/10. This product was used for endurance/stamina effects, so that is what I am going to primarily base my 'overall' on. Training volume has been increased during weeks 1-2 and week 4 than what it would normally be, and I've done well, considering everything.

    Would I use it again? Yes. I would actually be interested in seeing how my sprinting speed endurance went when I was using Cordygen5.

    Would I recommend? Yes. For the endurance athlete or individual who trains both aerobically and anaerobically in the 'same' session, Cordygen5 is definitely a product that would benefit them.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  24. Review of Millennium Sport Technologies' Shred Ultra/Cordygen5 Stack


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    Millennium Sport Technologies started me off in 2010. This is my experience...


    Shred Ultra/Cordygen5 Stack

    Body Composition: 7/10. Pre and post-Shred Ultra indicate that I lost bodyfat. Pre: body mass - 53kg, body composition - 10.9% BF. Post: body mass - 50.82kgkg (-2.18kg/4.8lb), body composition - 9.3% BF (-1.6% BF). I lost a total of 1.05kg (i.e. 2.35lb) of BF and also 1.13kg (i.e. 2.49lb) of lean body mass (LBM). Although the final body statistics (i.e. body mass and body composition) indicate that I LOST LBM, the LBM that I lost was probably predominantly in the form of food and water weight...Girths changed a bit, with the most changes occurring in the last week - which, coincidentally was when I was not using Shred Matrix and increased my calories and carbohydrate intake (from 60-80 g/day to 150-200g/day 6/7 days/week) and was the most calm. Overall the changes in girths were -1 cm (i.e. -0.4 inches) in shoulders, -2 cm (i.e. -0.8 inches) in chest, -3 cm (i.e. -1.2 inches) in waist, -3.5 cm (i.e. -1.4 inches) in hips, and -1 cm (i.e. -0.3 inches) in thighs (1 cm below gluteal fold). Girths are still bigger than what they were the last time I was 9.3% bodyfat, so I have gained muscle mass over the last 6 months, just randomly, and I gained then even from a year before that..The pre and post pictures give a better indicator re fat loss (pre on left, post on right), especially re legs definition.
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    Endurance: 7/10. My endurance is usually pretty high, but was better during the first 2 weeks of the stack (coincidentally when the most stressed, or stress manifesting the most).

    Strength: 7/10. Strength progressed as it should re natural progression.

    Stack Overall: 7/10. My goals for this stack were to a) Get back to 8% bodyfat, b) Build my speed endurance back up, and c) Improve my strength. I didn't get to 8% bodyfat, but, given the the last couple of weeks my results were ok. I ran ONCE in the entire time that I used this stack, so I can't know what my speed endurance was re sprinting. My strength improved as I would expect it to progress.

    Would I use this stack again? Maybe. With other products to make a greater stack.

    Would I recommend this stack? Yes...Although both products target different goals, I would definitely recommend Cordygen5, but have used more effective fat burners/thermogenics than Shred Ultra...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  25. Competition Preparation Begins


    COMPETITION

    My first competition is in just under 9 weeks, so it's time to start prepping for it.

    I want to come in at 7% bodyfat - or as low as I can go; if I can go lower, great, and if not I'll go as low as I can - for competition. I'm starting now at 9.3%, so I have plenty of time to do this slowly and thoroughly.


    DIET

    The last 4 weeks have seen me start with a lower calorie/lower carbohydrate diet for the first 2 weeks and then move to a higher calorie and much higher carbohydrate diet. I have found - as I have mentioned - that the weeks where I used higher calories and carbohydrates are when I saw the most progress, so I am going to stick with them (I always knew that I didn't do well on lower calories and carbohydrates, but there's no harm in trying it to see what happened). So, back to calorie/carbohydrate cycling method, with lower carbohydrate days 150-200g of carbohydrates/day and one day a week where I have as many grams of carbohydrates as I like - usually >400g. Calories will probably not go lower than 2,300 calories/day - and 2,300 calories is a LOW calorie day, and definitely easily exceed 4,300 calories on a higher calorie day.


    SUPPLEMENTS

    In alphabetical order -

    * BC+EAA: 10.5g twice daily.

    * BLACK CATS: 1-2 caps first thing and 1-2 caps 6-8 hours later if I feel like it.

    * Bio-Mend: 2 caps post-breakfast.

    * IGF-2: 2 caps first thing, 2 caps 40 min pre-training, and 2 caps pre-bed (training days); and 3 caps first thing and 3 caps pre-bed (non-training days).

    * Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

    * MyoFusion: 1 scoop once daily if required (I have been eating whole food meals and not using protein shakes for the majority of the last 4 weeks and don't mind keeping it this way).

    * NeoVar Recomped: 2 caps 40 min pre-training, 2 caps immediately post-gym/cardio, and 4 caps pre-bed (training days); and 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch, and 4 caps pre-bed (non-training days).

    * Sustain Alpha Liqua-Vade: 5ml first thing and 5ml ~12 hours later.


    TRAINING

    Day 1: HIIT Cardio + Stretch 20-30 min + Shoulders

    Day 2: 20-40 min Cardio + Stretch 20-30 min + Hamstrings/Abs

    Day 3: HIIT Cardio + Stretch 20-30 min + Arms

    Day 4: 20-40 min Cardio + Stretch 20-30 min + Full-Body

    Day 5: HIIT Cardio + Stretch 20-30 min + Back/Chest

    Day 6: HIT Cardio + Stretch 20-30 min

    I take ONE Day OFF ALL training per week (and is also coincidentally the day that I have the HIGHEST calories/carbohydrate intake), and take it whenever my body requires it - the last 4 weeks this has been taken consistently on a Monday, so that trend may continue. Once taken, I continue the days consecutively from before I took it. Three days will also include 20 minutes of pm/pre-bed cardio and on any given day I will do 20-30 minutes of cardio post-resistance training if I feel like it.
    Last edited by Rosie Chee; 02-24-2010 at 08:01 AM. Reason: Amphetalin is renamed BLACK CATS
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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