The Female Terminator Strikes Back Armed with AN’s Ultimate Cutting Stacks

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Day 15

0940 - HIIT Rollers:
a. 4 min @ 115-118 rpm in 39x18
b. 8 x 20 sec efforts/10 sec easy
c. 12 min @ 110-112 rpm in 39x16
Yep, another later session. No worries, though (so long as it gets done!) Anyways, wasn't as jittery as I have been lately (a good thing). Tasting blood from the end of my 4th effort on, though (gets quite sickly after a while). All efforts today were at 50-55 km/hr pace; I think I am finding some rhythm here (although I should be going as fast as possible for EACH effort and NOT pacing myself...)

1130 - Stretch 27 min.


Sleep - Time and Quality: ~2245-0824 (waking at 0114, 0315, 0700, and 0800), so ~10 hours sleep. AGAIN! What is up with that?!

Mental Alertness/Focus: Yep, been there since I got up. Been slogging away at market research for my business plan. Will be putting the finishing touches to it tonight and early tomorrow morning...

Energy: Good. Got the jitters at ~1545, though. Feel like I should be running around like Hammy on a caffeinated energy drink!

Motivation: Good; hanging in there.

Mood/Aggression: Got random aggression ~1600; still some lingering.

Libido: Not yet...

Endurance: Yeah, ok.

Strength: N/A.

Quality of Training: Good. Getting more consistent with my efforts when HIIT is done on the rollers; not "slowing" after the first 2 sprints.

Pump and Vascularity: Leg pump after rollers. Vascularity was high after the rollers for about an hour or so. Vascularity in my hands has continued to be odd; my veins are constantly dilated, especially in my right hand (and they are still painful to touch...)

Muscle Hardess/Density: Same as usual.

Body Composition and Look: Still leaning up. I'm actually surprised that I didn't GAIN any BF last week, given the erratic eating patterns...

Overall Sense of Feeling: A few things are still sorting themselves out...Other things are starting to go really well...Some things I don't even want to think about...
 
thesinner said:
What are HIIT rollers? Is that like running sprint intervals on the treadmill or something?
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Nope, nothing to do with RUNNING...Rollers are exactly what their name implies: rollers. They're 3 rollers that are held together in a metal frame, and is something that cyclists use (you will have seen them on t.v. probably, when track cyclists are warming up); you just stick your bike on on top of them, balance, and away you go...The HIIT part means that I did a HIIT session...Which, when I do it on a bike is almost kind of like Tabata intervals...
 
looking good.. loving the new avi. Your dedication is something to be envied.
 
tattoopierced1 said:
looking good.. loving the new avi. Your dedication is something to be envied.
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Thanks :) Just doing my best to fit life in around training and study, LOL...
 
Guejsn said:
Nope, nothing to do with RUNNING...Rollers are exactly what their name implies: rollers. They're 3 rollers that are held together in a metal frame, and is something that cyclists use (you will have seen them on t.v. probably, when track cyclists are warming up); you just stick your bike on on top of them, balance, and away you go...The HIIT part means that I did a HIIT session...Which, when I do it on a bike is almost kind of like Tabata intervals...
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OOO i did those in college borrowed my buddies roller things, i fell so many times haha but onto a bed :)
 
nycste said:
OOO i did those in college borrowed my buddies roller things, i fell so many times haha but onto a bed :)
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Yeah, I only did that once, LOL (my first time ever on them). now, though, used to it (need to be, going at those speeds!) They're good, though.
 
Day 16

0430 - 5.5km Run:
Cold...Cold...Cold...I didn't want to go out, to be honest (I know; quickly get THAT thought out of your head!), but I was so READY for it...Strides were small, cadence fast. First km was done in 4.3 minutes, slowing to 4.5 min/km by the second km. I managed to hold the pace, though, until about the 5km mark, when the taste of blood hit me and I suddenly felt like I wanted to be sick (and I slowed back to 4.8 min/km)...Apart from that, guess it was ok for a first run in a while (not really, but I'll be lenient on myself; but just for today, mind...)

0516 - Stretch 28 min.

0600 - Shoulders/Abs (1 min recovery, except after Abs - 30 sec):
1. DB SP 2 x 8, 2 x 6
2. BB SP 2 x 8, 2 x 6
3. DB LR 4 x 12
4. Inc DB RR 4 x 12
5. Abs 4 x [a. weighted crunch x 15, b. s/b db-leg raise x 10]
Good session today. Strength was up from last week And I decided to add BB SP back in, and had no pains there. I did, however, get a sharp pain in my left anterior delt during DB SP (but that may have been because I was lifting a weight I've never done before). The taste of blood returned duing the BB SP, but was fairly tame compared to what it has been over the last few weeks. By the time I started Inc DB RR I had that pain in my temples and a migraine that made me want to scream, and it gradually got worse (course, having my head upside down for the s/d db-leg raises didn't help), and at one point I nearly thought that I was going to be sick (I wasn't, but that feeling is not the nicest), but I managed to push through. I walked out of the gym a little relieved that it was over, but pleased at the work done.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. No interruptions last night (and I never woke to the text someone sent at 2306, so I MUST have been shattered). Dreaming...

Mental Alertness/Focus: Not too good this morning. After the gym I had breakfast and a shower and went back to bed from 0737-0958 (sleeping for ~2 hours of that), because the pain in my head made me in no state to be trying to do anything where I had to think or concentrate too hard. Been really good since I got up, though. FINISHED my business plan (yay; finally), so that's a positive note...Now to work on designing a performance testing protocol for my muay thai boxer for tomorrow morning...

Energy: Yeah, been good (even with the migraine this morning, it wasn't lagging)...

Motivation: Now that one hurdle is out of the way, bring on the next!

Mood/Aggression: Aggression from yesterday is gone. Small smile...

Libido: Might pick up later (as it does...)

Endurance: Still got plenty of that...

Strength: Still improving!

Quality of Training: Not too pleased with the run. As for the gym; despite the migraine, the actual session was real good.

Pump and Vascularity: Definite pump in my anterior delts, at least, in the gym. Strong veins in hands and arms, still.

Muscle Hardess/Density: Yeah, good. Arms looking harder.

Body Composition and Look: Even though I had a t-shirt on in the gym (yes, it was cold there, too), you could tell that there was muscle beneath it...OUT of the t-shirt, my upper back, delts, chest, upper abs and obliques, and hips are continuing to lean out...

Overall Sense of Feeling: Good. (Not enough to want to get back into my meta-analysis, but still)...And no, Sean, I HAVEN'T forgotten about you, but e-mails may be a little scarce for the next few weeks while I am rushing around trying to be everywhere and do everything at once...
 
Craigmatthew said:
Well done, keep it up, and well done on the early run!! i could NEVER do that.... besides I'd shrink :P Literally :P
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You know me, honey; as early as possible! :)
 
whats the deal with your taste of blood you always mention like seriouslly tasting blood? that cant be good
 
I'm not too worried; you shouldn't be, either...

nycste said:
whats the deal with your taste of blood you always mention like seriouslly tasting blood? that cant be good
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Do I?...It's something that only ever happened to me after I'd done a 500-metre time trial (and if you've ever done one of those you'll know why!), when I was pushing my body as hard as I could, for as fast as I could, in the shortest amount of time possible...It's been happening a lot over the last few weeks, though; so maybe I'm just pushing my body to its limits? At any rate, I'm NOT too worried; it's better than coughing or throwing blood up, which I have done off and on regularly since I was 15 (and yes, I HAVE been to see various doctors (including specialist SPORTS doctors) about it, and none of them can give me any answers as to WHY it happens; and since it doesn't seem to affect my health or function, I let it go...)
 
Guejsn said:
Do I?...It's something that only ever happened to me after I'd done a 500-metre time trial (and if you've ever done one of those you'll know why!), when I was pushing my body as hard as I could, for as fast as I could, in the shortest amount of time possible...It's been happening a lot over the last few weeks, though; so maybe I'm just pushing my body to its limits? At any rate, I'm NOT too worried; it's better than coughing or throwing blood up, which I have done off and on regularly since I was 15 (and yes, I HAVE been to see various doctors (including specialist SPORTS doctors) about it, and none of them can give me any answers as to WHY it happens; and since it doesn't seem to affect my health or function, I let it go...)
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very interesting. and yes you mention it almost every post. was just worried about you. and yes i used to be on one of the top ranked crew teams in country in usa and we did lots and lots of 500m sprints lol talk about painfull and full power.

love chatting with ya, ttyl

ps- that is indeed werird with the blood stuff still o well
 
Guejsn said:
0430 - 5.5km Run:
Cold...Cold...Cold...I didn't want to go out, to be honest (I know; quickly get THAT thought out of your head!), but I was so READY for it...Strides were small, cadence fast. First km was done in 4.3 minutes, slowing to 4.5 min/km by the second km. I managed to hold the pace, though, until about the 5km mark, when the taste of blood hit me and I suddenly felt like I wanted to be sick (and I slowed back to 4.8 min/km)...Apart from that, guess it was ok for a first run in a while (not really, but I'll be lenient on myself; but just for today, mind...)
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How cold was it out? I get that taste of blood in my breath too, actually, when I run in the snow.
 
nycste said:
very interesting. and yes you mention it almost every post. was just worried about you. and yes i used to be on one of the top ranked crew teams in country in usa and we did lots and lots of 500m sprints lol talk about painfull and full power.

love chatting with ya, ttyl

ps- that is indeed werird with the blood stuff still o well
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You did 500s? Honey, it's a WOMEN's event; the guys do kilos. You ARE talking track cycling, aye...


thesinner said:
How cold was it out? I get that taste of blood in my breath too, actually, when I run in the snow.
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I don't know. It was colder than normal. Thinking 0430 in the morning cold, LOL. Probably nowhere near as cold as running in the snow, but cold enough that I had a LONG-SLEEVE THERMAL on, as well as a vest! The taste has nothing to do with how cold it is, since I get quite warm in the gym, and I've been having it there, too...


nycste said:
interesting tid bit. i dont taste blood i feel left out
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Don't. It's not the most pleasant feeling out (and probably not so good for one, but ah, well...)
 
Guejsn said:
You did 500s? Honey, it's a WOMEN's event; the guys do kilos. You ARE talking track cycling, aye...
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i should of worded it better. in college i was on the crew team and for pratice we did hour of power, hour and half of nonstop rowing, then we also did tons of extremely important 500meter races, 1000m races and 2k meter races along with many 6k and longer it was the hardest sport i ever did, but i never did track of cycling competitivly


thesinner said:
I think someone's totally crushing. :D
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u got me sinner. im totally crushed
 
nycste said:
i should of worded it better. in college i was on the crew team and for pratice we did hour of power, hour and half of nonstop rowing, then we also did tons of extremely important 500meter races, 1000m races and 2k meter races along with many 6k and longer it was the hardest sport i ever did, but i never did track of cycling competitivly
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I hear ya. My track sessions in the summer used to go for 4-6 hours; fast paced, so far above threshold, no let up stuff, all the time...Is definitely hard work!
 
Day 17

0430 - HIIT Run:
a. 4 min jogging
b. 4 x 20 sec work/10 sec easy
c. 2 x 60 sec work/10 sec easy
d. 1 x 90 sec work/10 sec easy
e. 12 x 20-25 sec work/5-10 sec easy
f. 6 min jogging
So, not cold today. Raining instead, LOL...I increased my sprints after the first four, since they seemed easy as (even though, yes, the taste of blood was back after the 4th sprint, and I felt like I was going to be sick - getting a lot of that these days; wish my body would either throw up or just NOT get like that at all, instead of staying in that nauseous place and feeling like shite and nothing happening!) Anyways, 60 seconds still seemed a little "easy", so I went up to 90 seconds, and yeah, well, THAT wasn't so easy; so I decided to do the last lot of sprints for not so long...Strides were quite small, and towards the end, my body felt like it was barely moving at all...

0517 - Stretch 26 min.

0600 - Arms (1 min recovery between sets):
1a. Weighted Dips 6 x 8 SUPERSETTED WITH 1b. DB ZC 6 x 8
2a. Flat CG B BP 2 x 8, 2 x 6 SUPERSETTED WITH 2b. DB ZC 2 x 8, 2 x 6
3a. DB FP 2 x 8, 2 x 6 SUPERSETTED WITH 3b. Inc DB BC 2 x 8, 2 x 6
4a. O/H Rope Cable T/ext 2 x 12 SUPERSETTED WITH 4b. DB CC 2 x 12
This was a better session than the same last week. Went up to +13kg with weighted dips (which, yes, surprised me; the DB are getting easier and easier to hold in my feet). No problems with DB ZC today; no sore wrists or forearms, and massive pump in biceps. Increased the weight on Flat CG BB BP by 7%, DB FP by a minimal 1%, and Inc DB BC by an interesting 13%. I had that pain/migraine by the time I started Flat CG BB BP, and I was shaking uncontrollably from my first set of DB ZC (until well after I got home), and my eyes were so bloodshot throughout that you could be forgiven for thinking that I was on something I shouldn't have been...My delts and arms looked really good today; the striations in my delts are starting to show nicely, and the veins in my biceps are getting quite prominent. Well pleased with the session (even if I DID feel sick right through it).


Sleep - Time and Quality: ~2315-0315, so ~4 hours sleep. Was reasonably fresh and bright when I woke up. Last night when I went to bed I was like a little bouncy bunny, and it took me a good 3 hours to "settle" down...

Mental Alertness/Focus: Yep, good. Did some athlete performance testing this morning, and then meetings with business advisors. Got to prepare for client fitness testing tomorrow, and try to do some more on these epic assignments I have...

Energy: It's been there through everything. Felt a bit shattered at ~1234, though, so I lay down on my bed, and ended up falling asleep for ~1.5 hours...

Motivation: Strong as ever.

Mood/Aggression: No aggression, but I am in the kind of mood to "test" people's reactions today...

Libido: There was a hint of it earlier. Not sure it will resurface again today, though...

Endurance: Getting better.

Strength: Definitely getting better!

Quality of Training: A+!

Pump and Vascularity: Awesome pump in arms (and not JUST biceps, either, but triceps too). Not as strong a pump in my forearms as there usually is...Knots in veins in forearms and hands in the gym. Vascularity has been really strong all day (and it's fairly warm, too, so that's adding to it...)

Muscle Hardess/Density: Arms definitely harder (at least, they look it...)

Body Composition and Look: Still leaning. Delts and arms and upper abs keep getting better by the day. Not so happy with the legs, though; they still feel and look a little "heavy" to me...

Overall Sense of Feeling: Since I've woken up, I've been hungry as, and shovelled down ~2100 calories before I'd even realized it (you'll find it easy as to get in that extra 500 calories, Craig)...Oh yeah, and as for your question last night about whether or not I was worried about glycogen depletion; every 3rd and/or 4th day is a REALLY high CHO/calorie day, so I'm replenishing any diminished stores...
 
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Still paying attention!

Guejsn said:
0430 - HIIT Run:
a. 4 min jogging
b. 4 x 20 sec work/10 sec easy
c. 2 x 60 sec work/10 sec easy
d. 1 x 90 sec work/10 sec easy
e. 12 x 20-25 sec work/5-10 sec easy
f. 6 min jogging
So, not cold today. Raining instead, LOL...I increased my sprints after the first four, since they seemed easy as (even though, yes, the taste of blood was back after the 4th sprint, and I felt like I was going to be sick - getting a lot of that these days; wish my body would either throw up or just NOT get like that at all, instead of staying in that nauseous place and feeling like shite and nothing happening!) Anyways, 60 seconds still seemed a little "easy", so I went up to 90 seconds, and yeah, well, THAT wasn't so easy; so I decided to do the last lot of sprints for not so long...Strides were quite small, and towards the end, my body felt like it was barely moving at all...

0517 - Stretch 26 min.

0600 - Arms (1 min recovery between sets):
1a. Weighted Dips 6 x 8 SUPERSETTED WITH 1b. DB ZC 6 x 8
2a. Flat CG B BP 2 x 8, 2 x 6 SUPERSETTED WITH 2b. DB ZC 2 x 8, 2 x 6
3a. DB FP 2 x 8, 2 x 6 SUPERSETTED WITH 3b. Inc DB BC 2 x 8, 2 x 6
4a. O/H Rope Cable T/ext 2 x 12 SUPERSETTED WITH 4b. DB CC 2 x 12
This was a better session than the same last week. Went up to +13kg with weighted dips (which, yes, surprised me; the DB are getting easier and easier to hold in my feet). No problems with DB ZC today; no sore wrists or forearms, and massive pump in biceps. Increased the weight on Flat CG BB BP by 7%, DB FP by a minimal 1%, and Inc DB BC by an interesting 13%. I had that pain/migraine by the time I started Flat CG BB BP, and I was shaking uncontrollably from my first set of DB ZC (until well after I got home), and my eyes were so bloodshot throughout that you could be forgiven for thinking that I was on something I shouldn't have been...My delts and arms looked really good today; the striations in my delts are starting to show nicely, and the veins in my biceps are getting quite prominent. Well pleased with the session (even if I DID feel sick right through it).


Sleep - Time and Quality: ~2315-0315, so ~4 hours sleep. Was reasonably fresh and bright when I woke up. Last night when I went to bed I was like a little bouncy bunny, and it took me a good 3 hours to "settle" down...

Mental Alertness/Focus: Yep, good. Did some athlete performance testing this morning, and then meetings with business advisors. Got to prepare for client fitness testing tomorrow, and try to do some more on these epic assignments I have...

Energy: It's been there through everything. Felt a bit shattered at ~1234, though, so I lay down on my bed, and ended up falling asleep for ~1.5 hours...

Motivation: Strong as ever.

Mood/Aggression: No aggression, but I am in the kind of mood to "test" people's reactions today...

Libido: There was a hint of it earlier. Not sure it will resurface again today, though...

Endurance: Getting better.

Strength: Definitely getting better!

Quality of Training: A+!

Pump and Vascularity: Awesome pump in arms (and not JUST biceps, either, but triceps too). Not as strong a pump in my forearms as there usually is...Knots in veins in forearms and hands in the gym. Vascularity has been really strong all day (and it's fairly warm, too, so that's adding to it...)

Muscle Hardess/Density: Arms definitely harder (at least, they look it...)

Body Composition and Look: Still leaning. Delts and arms and upper abs keep getting better by the day. Not so happy with the legs, though; they still feel and look a little "heavy" to me...

Overall Sense of Feeling: Since I've woken up, I've been hungry as, and shovelled down ~2100 calories before I'd even realized it (you'll find it easy as to get in that extra 500 calories, Craig)...Oh yeah, and as for your question last night about whether or not I was worried about glycogen depletion; every 3rd and/or 4th day is a REALLY high CHO/calorie day, so I'm replenishing any diminished stores...
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I'm starting to think your the one with more of a fascination with vampires...you and tasting your own blood...:toofunny:.

Yes Rosie I'm still paying attention. I've gone more into the I'll stay back in the shadows and observe mode now. However, since I haven't said anything much for a bit on either log I figured I'd let ya know I'm still keeping a watchful eye on you...:). By all means...don't worry about e-mailing me...I know your busy and I am crazy busy as all hell right now myself...:aargh: I did read your last e-mail though and I'll send off a response when I get a chance.

So needless to say, until things calm down a bit...our story like e-mails shall be scarce apparently on both sides...lol. BTW...just letting you know I didn't forget about you either...;) so if you end up slipping a bit...well you know the drill...I'll give you a kick in the ass and have to break out the whip on ya to get you going...:whip:.

Cheers Rosie Babe! :cheers:
 
humm just noticed u are using Posiedon, is this a new supplement in your training? if yes when did you started, if no then disreguard. I only bring this up because this product when i tested it really destroyed my body i wont go into details unless asked. just thinking of ya and trying to solve this blood issue.

nice workout you got there

lastly, whats your breakfast like? do you eat before cardio or after or after weight training etc? im just curious on the timing of your first 2 meals
 
nycste said:
humm just noticed u are using Posiedon, is this a new supplement in your training? if yes when did you started, if no then disreguard. I only bring this up because this product when i tested it really destroyed my body i wont go into details unless asked. just thinking of ya and trying to solve this blood issue.
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No, it's not new; I started using it just before I started this log (primarily as a "multivitamin/mineral"). I've had nothing but good things to think of it, so far. And a product like that should not "destroy" your body, as there is nothing in it that would do that!...As for the blood thing; like I KEEP saying (at the expense of sounding rude, and I'm not trying to be, so please don't take this the wrong way!), but I'm not worried; it's just an observation that I make (like everything else in my log); so please STOP trying to figure out (or solve or whatever) what it is (if it was serious there'd have been complications by now, and there hasn't been, so let it go)!!!


nycste said:
nice workout you got there
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Thanks.


nycste said:
lastly, whats your breakfast like? do you eat before cardio or after or after weight training etc? im just curious on the timing of your first 2 meals
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Breakfast is 1/2 cup oats + 40g protein powder (incl. 23-28g protein) + 1 tbsp flaxseed oil (and a calcium tablet after)...I eat at 0700, AFTER I've done all cardio and resistance sessions (you can see that from my log and the timing of my exercise, and the fact that I mention that I eat breakfast AFTER the gym)...Sometimes I will do a gym session in the afternoon; a lot depends on my schedule, really, but I prefer this; my body likes me better when it's done like this...My second meal is 2 hours after breakfast...You will see the timing of my meals in my other logs (in fact, ALL training, supplement dosing, and meal times are in the first entry of both of my previous logs...)
 
not to sound rude or perverted, but i now find myself not only logging onto here to read your log, but to check for updated avi's and they keep grabbing my attention more and more...

;)
 
tattoopierced1 said:
not to sound rude or perverted, but i now find myself not only logging onto here to read your log, but to check for updated avi's and they keep grabbing my attention more and more...

;)
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I thought I was the only one.

One day we'll come in to check out the avatar 'slide-show' and it'll be a picture of a big COQ....













....Diesel.
 
Force of Green said:
I thought I was the only one.

One day we'll come in to check out the avatar 'slide-show' and it'll be a picture of a big COQ....

....Diesel.
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LOL...Not a chance in hell of THAT ever happening; I can guarantee you that I AM a female (isn't that right, Craig, honey? :P)...
 
Day 18

GRRRRR...So, today is the Day Off this week...


Sleep - Time and Quality: ~2343-0743 (waking at 0315, 0327, 0357, 0423, and 0657), so ~8 hours sleep. I was going to get up at 0315 (planned on it, do a run and then the gym), but never happened...

Mental Alertness/Focus: Very there. OVERthinking things a bit today, especially when it comes to study...

Energy: Been enough to get through, once up and about...

Motivation: Yeah, there...

Mood/Aggression: Not quite sure, to be honest. Had a bit of a bad run at school today, and then problems with Customs, and well, probably a little pissed off, really (ok, so a LOT pissed off), and need to do something other than eat to "settle" down (a boxing session perhaps? Nah, let the body rest today, since it obviously wants to...)

Libido: Kicking this man way back into the corner; I don't want to see or hear or feel him for some time, thanks...

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump (what did you expect?)...Awesome vascularity, though...

Muscle Hardess/Density: Same old, same old...

Body Composition and Look: Breasts are fuller (and tender; grrr)...Still leaning (faster...)

Overall Sense of Feeling: Ok...I guess...
 
Day 19

0430 - HIIT Run:
a. 4 min jogging
b. 24 x 25 sec work/5 sec easy
c. 1 x 60 sec work
d. 5 min jogging
Cold again today (but warmed up fairly well by the end). Was pleased with my effort today. No taste of blood. No nausea. Small strides, fast cadence. Halfway through my sprints, both my anterior delts began to feel tight, but not a big issue...Sprints went well, and decided near the end that I'd do a LONG one, and that seemed not to take too much out of me, so all good...

0520 - Stretch 25 min.

0600 - Back/Abs (1 min recovery between sets, except after Abs - 30 sec):
1. BB BOR 1 x 8, 5 x 6
2. WG LPD 4 x 6
3. CG SR 4 x 6
4. CG TR 6 x 6
5. Abs 4 x [a. rope crunch x 15, b. s/b jackknife x 10]
Good session today. Strength gains are still being made, so did lower reps on all sets and just kept pushing the weight up so that 6 was the maximum number of reps I could get out for each set (and boy did I struggle for a bit on some of them, especially the last set of CG TR!). All worth it, though! No DOMS after. Was pretty knacked after, however.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Good. Very deep and dark.

Mental Alertness/Focus: Good. Been doing client programme prescription (I so do like working with males moreso than females; you can be straight to the point and no pussyfooting round in case you offend them!). Going to keep at it until they're finished (well, maybe a break soon, and go into town and get some shopping...)

Energy: Nice, so far. There was a while, after I went for a brief 25 minute walk after breakfast and a shower, when I needed to lie down for a bit (and I think, possibly I fell asleep for 30 minutes), but all good now

Motivation: Doing ok. Sean, babe, you can aim a good kick in my direction, and make sure that I stay on track, LOL...

Mood/Aggression: Definitely better than yesterday (not even sure what was up with that, but ah well, we all have bad days sometimes, LOL)! So, smiling today...Happy-ish...

Libido: He can come out now, if he feels like it...If I get "tired" later, he'll definitely make an appearance, as he has been doing, when I've already been in bed for an hour or so at night and should be going to SLEEP...

Endurance: Good. As always.

Strength: ~7% increase on all my lifts, by the end of each exercise, and for at least the last 2 sets, so pretty happy with that...Keep it up, girl...

Quality of Training: Pretty good.

Pump and Vascularity: Pump was fairly average today...Vascularity started coming out to play by 6-8th set into the session, with knots appearing up my arms and on top of my hands...

Muscle Hardess/Density: Ok. Not a lot of change from the last few days.

Body Composition and Look: Definitely leaner upper back and chest. Odd that my breasts aren't losing size (not that I'm complaining, LOL...)

Overall Sense of Feeling: Yeah, good. Is nice to be getting back into routine as I like it.
 
Craigmatthew said:
List, what are you talking about you crazy lady :P the shopping list I gave you? Yeah, go get it :P
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'S not me, LOL...And by "list" the boys were referring to the fact that I made a comment to you in an earlier post :P..."Go get the shopping"...Pfft...
 
t3stxlr4titud said:
Looks like you are still doing good. Let me know if you need any help

-TF
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Thanks, but it would be a very icy day in hell if you ever heard me ask for help (isn't that right, Sean?) LOL...

...And what's "you must get lots of presents?" supposed to mean?...
 
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Day 20

1000 - Rollers:
a. 4 min @ 60-65% estimated [est.] HRmax* (118-120 rpm)
b. 26 min @ 85-90% est. HRmax* (115-120 rpm)
Decided on the rollers today, since didn't feel like going for a run. Started off pretty easy. It's good these days, being able to get my HR up; not so long ago my legs were screaming STOP! and my HR wouldn't even get close to 140 bpm! Now, though, it goes up fairly quickly and I can keep it there, spinning away as though I were time-trialling. So, yeah, I have a very HIGH anaerobic threshold (I could sit all day at 85-90% HRmax). No muscular aches; legs were all good...
* Using Karnoven Formula, which uses age-predicted est. HRmax. (NB: My actual HRmax (from training in the last few months) is 209 bpm, which is 12 bpm HIGHER than age-predicted HRmax).

1100 - Chest (1 min recovery between sets):
1. Flat BB BP 4 x 6
2. P/U (feet on bench) 4 x 10
3. Inc BB BP 4 x 6
4. Inc DB BP 4 x 6
5. Cable Flyes 2 x 12
All good, today. Lifts all increased from last week: Flat BB BP by 5%, Inc BB BP by 16%, Inc DB BP by 20%, and Cable Flyes by a whopping 50% (what's up with THAT?! Maybe I wasn't trying as hard the last time I did them!) So, seeing strength increases, even though I am "cutting" (diet would NOT suggest that; but hey, I don't follow the "rules", and so I get results, LOL). Well pleased with the session. No headaches or pains, and no DOMS.

1200 - Stretch 20 min.


Sleep - Time and Quality: ~2315-0848 (waking at 0315), so ~9.5 hours sleep. Very deep. No dreams this time.

Mental Alertness/Focus: Yep, there.

Energy: Like an energizer bunny, today. Energy has been smooth; no "jitters" or shaking, which has been good.

Motivation: Thanks for the boot, Sean :P

Mood/Aggression: Pleased...Happy...

Libido: Maybe later...

Endurance: Excellent.

Strength: Improving in leaps and bounds, even moreso over the last couple of weeks. My training partner made the comment today that it would be interesting to see what my lifts would be like if I was actually training for STRENGTH and not "cutting", seeing as how they are getting BETTER each week as it is!

Quality of Training: Awesome. Loving it!

Pump and Vascularity: Really felt the pump in my chest today. Also in triceps and biceps, in the latter especially after the Cable Flyes...Vascularity is still strong; still got knots for veins...

Muscle Hardess/Density: Legs are hardening up more...

Body Composition and Look: Looking lean and muscular in upper body. My right shoulder and arm is finally "catching up" to my left in terms of seeing the muscular development and leanness...Also seeing vastus lateralis and teardrop stronger than before.

Overall Sense of Feeling: Brilliant...My boys beat COB! Stokage; it's a big thing, since it was the Captain's 100th game for the Club today, and COB have only been beaten once in like forever! :)
 
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Awesome details! By the way, you almost always wake up at 0315! Any particular reason? Or is it just a habit?
 
Its a foreign concept!

Guejsn said:
Thanks, but it would be a very icy day in hell if you ever heard me ask for help (isn't that right, Sean?) LOL...

...And what's "you must get lots of presents?" supposed to mean?...
Click to expand...

Rosie asking for help? MMM...thats like a sign that the end of world is near!...LOL :rofl:. Honestly though, asking for help is definitely a foreign concept to you Rosie...:p

Cheers Rosie Babe! :cheers:
 
That's the START of Rosie's day (mostly...)

strategicmove said:
Awesome details! By the way, you almost always wake up at 0315! Any particular reason? Or is it just a habit?
Click to expand...

Been doing that for the last 6 years! (LOL) That's when I get up (or try to, for the most part); my body wakes up then (well before my alarm most days!).
 
Day 21

1100 - Rollers:
a. 4 min @ 75-80% HRmax (115-118 rpm)
b. 16 min @ 85-90% HRmax(115-118 rpm)
c. 10 min @ 85-90% HRmax (118-120 rpm)
So, another rollers session today. Did good. At the 20 min mark, my HR started dropping, so I had to spin a little harder to keep it up. AND I was starting to almost get "bored" about the same time; sometimes I wonder how on earth I ever used to spend 3-5 HOURS all at once on them!!! Good session, though. Body is getting used to the bike again.

1200 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0857 (waking at 0315 and 0618), so ~10 hours sleep. Sleeping for long hours, lately. Think maybe I'm training harder than usual?

Mental Alertness/Focus: Good. Got to finish a couple of client programmes today...

Energy: So far, is all right. Like an energizer bunny...

Motivation: Yep, sweet.

Mood/Aggression: Interesting, at any rate...

Libido: Was pretty high when I woke up...And then someone came in and I ended up staying in bed for almost an hour after waking...(Starting to get "curious", Sean, LOL; but yes, she'll wait just a bit longer...Not just ANYONE will have THAT priviledge!)...

Endurance: Still strong.

Strength: N/A.

Quality of Training: Good job, today.

Pump and Vascularity: Strong pump in the quads after getting off the rollers; kind of made me feel like I was walking round on air for a bit...Vascularity prominent in calves, hands, and forearms...

Muscle Hardess/Density: Same...

Body Composition and Look: Not a lot of difference from the last few days...

Overall Sense of Feeling: Yep, good...Big night for the boys last night (there'll be a few sore heads this morning, no doubt)...Looking forward to next weekend and seeing my mates. It will be the first time in 10 years that my best friend and I have have done a "joint" birthday thing, and mates are coming from all over the place (some I haven't seen since I left school!), so should be loads of fun (and a great way to get away from the stress of things here for a bit)...Guess I best get used to Saturday nights out...
 
Overview of Week 3

BODY STATISTICS

Body mass: 53 kg (i.e.116.6 pounds)
Body composition: 11% BF

Comments: No WEIGHT change (yet again, which is good; means I'm KEEPING my muscle!)...At 53kg and 11.3% BF I had 47.011kg LBM and 5.989 kg BF. At 53kg and 11% BF I have 47.17kg LBM and 5.83 kg BF. That's an INcrease of 0.159 kg (i.e. 0.3498 pounds) of LBM and a DEcrease of 0.159 kg (i.e. 0.3498 pounds) of BF...So, lost a little less BF this week than last, but I'm still LOSING, so that's all that matters, really...


BLOOD STATISTICS

RBC: 5.3 x 10E12/L (Normal range 3.9-5.5)
Hb: 107 g/L (Normal range 115-155)

Comments: BIG drop in Hb from last week! Strange; could be that the harder training efforts took MORE out of me than I thought (since the amount of TIME that I spent training wasn't really that high)...RBC has decreased to compensate (so normal there)...Would like my Hb to at least get into the "normal" range...Low Hb could also have been contributing to why I have been sleeping so much this last week...

Other Notes:

Phosphate: 0.78 mmol/L (Normal range 0.85-1.50) - So, low here. Not sure what's up with that, since there has been nothing in my diet to suggest any "why"...Maybe it will correct itself next week?...

...It will also be interesting to see what effects NeoVar 2.0 has on my Creatinine and eGFR levels...


RESTING HEART RATE: 33 bpm.


DIET

Has been ok. Not great, I will admit, but better than last week, at least. Instead of "forgetting" to eat, I have done a little OVERcompensating (which is probably why I didn't lose as much BF as last week; but then that was weird, too). But is still all good. As I mentioned in a previous post a few days ago, I've never been one to follow the "rules", and when cutting it's no different. I listen to my body a lot more than I used to, and that has made a great deal of difference. I must also have expended a fair amount of calories to be able to get away with 4 x 4000 calories/day this week and STILL have LOST BF (especially for someone my size)...On another note: I have just completed 8 weeks of using IGF-2, so for the next 2-4 weeks I am going to take a break from them before starting another cycle...


TRAINING

All planned sessions were done this week (not on the days that I wanted to be doing them, more the gym than the cardio, but that's ok; they got done, and that's all I care about at the moment). A bit more variety in training than in previous weeks, so that's good, too. Gym sessions have all been the best so far; strength has improved in leaps and bounds this week, so keep bringing it, girl!...


...For some reason this morning, after the rollers, I suddenly recalled a comment that one of my clients made during the submaximal VO2max test I did on him last Thursday (and you'll laugh, Sean; I did too!). He was on his last stage, and I'd just increased his workload by twice as much as he had previously been on, and he was struggling just a bit (but he could handle it), and I made some random comment about the VO2max test I did a few weeks ago, and he said: "but you're like the female terminator" (you can see why it made me laugh)...Hmmm; do I come across as so relentless and ruthless?...Anyways, just a random though to finish off with...
 
Guejsn said:
So, I have successfully completed 12-13 weeks of bulking (and made some nice gains from what I can see so far and the comments I have been receiving of late).

For those who are new to joining me so late in the game, a brief introduction:
Name: Rosie
Age: 23
Training Status: Highly Trained/Ex-Elite Athlete
Goal (of this phase): Cut to 8% bodyfat, while maintaining as much lean muscle mass as possible.


CURRENT STATISTICS

Height - 156.6cm - i.e. 5'2"
Body mass - 54kg - i.e. 118.8 pounds
Bodyfat – ~14.2%


DIET

Macronutrient ratios will be around 40:30:30. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4, tuna, chicken breast, and lean beef, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed or hempseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds). I use a calorie/CHO cycling method, so no specific diet as such (I listen to my body).


SUPPLEMENTS

I will be using the following supplements (Thanks to Jammie for helping me with my supplement dosing and schedule):
Drive - 2 x 2 per day.
RPM – 1-2 x 1-2 per day.
NeoVar - 3 x 1-3 per day.
IGF-2 - 3 x 2 per day.
Lipotrophin-PM - 2 x 2 per day.
Posiedon-BA – 2-3 serves per day.
Calcium supplement – 1 x per day.


TRAINING

Monday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Shoulders/Abs
Tuesday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Arms
Wednesday: 20 min HIIT (either run or rollers) + 20-30 min Stretch
Thursday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Back/Abs
Friday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Chest
Saturday: 5.5km Run (or 30-40 min rollers, depending on the weather)
Sunday: DAY OFF (optional; I may do a light run or something)


Daily comments will be made on the following:
Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Libido
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardess/Density
Body Composition and Look
Overall Sense of Feeling
Click to expand...

Now thats a bad ass chick!
 
Day 22

0430 - HIIT Run:
a. 4 min jogging
b. 22 x 20-25 sec efforts/5-10 sec easy
c. 3 x 60 sec efforts/10 sec easy
d. 4 min jogging
GOOD session, today! Was a little cold when started out, but nothing compared to what it has been. I decided this morning NOT to take anything, except for the NeoVar, L-PM, and P-BA, and see what happened re: nausea, since it has been most unpleasant lately, and I wasn't in the mood for that this morning...And...NO nausea. Which was bloody fantastic! All my sprints were good as. I did 3 longer efforts at the end, since my body was taking them so well (even if I WAS tasting blood after the 8th sprint)...So, next session will try for more variety of short and long efforts...

0518 - Stretch 20 min.

0600 - Shoulders/Abs (1 min recovery between sets, except Abs - 30 sec):
1. DB SP 4 x 8
2. BB SP 4 x 8
3. DB LR 4 x 10
4. Inc DB RR 4 x 10
5. Abs 3 x [a. weighted crunch x 15, b. rope crunch x 10, c. hanging knee raises x 10]
As I mentioned, no supplements except for NeoVar (2 caps at 0535, and 3 caps straight after my gym session), just to see what would happen. No nausea, headaches, migraines, pain in the head, or dizziness...And a few surprises! My weights went UP on EVERY exercise (and that to me is definitely SOMETHING, since shoulders is the bodypart I have the HARDEST time with in increasing weights lifted, especially with DB LR and Inc DB RR!) But one step at a time (LOL)...For DB SP and BB SP I decided on the weight that I finished with last time (bearing in mind that I only managed 6 reps for my last 2 sets of each of these exercises at these weights last week), with the intention of STAYING at that weight and doing 4 x 8; which I managed reasonably well (in fact, I probably could have done 4 x 10 of each...Or upped the weights a little!...) As for DB LR and Inc DB RR; these are my two most "pathetic" lifts (to my mind), and are two exercises that I struggle to really INcrease weight on. Today, however, after the first set feeling like I was lifting feathers, I went up...And for the next...And the next...And yet again; so that in the end I'd managed to increase both of these lifts by 50%! Even increased the weight for my weighted crunches, and am adding DB to the cable stack for rope crunches! So, all good here; despite being told after my first set of BB SP that my eyes were "all bloodshot again"...Strength is improving, and I was happy as I could be with the session (should have pushed myself a little harder on the DB SP and BB SP, though, perhaps lifted a little heavier...Ah well, next time...)


Sleep - Time and Quality: 2315-0315, so ~4 hours sleep. Slept like a log. Was very refreshed on awakening!

Mental Alertness/Focus: Great. Been working with clients most of the day.

Energy: Still bouncing off the walls like the energizer bunny...

Motivation: AWESOME! Getting happy!

Mood/Aggression: No aggression; just determination. Smiling to myself, LOL...

Libido: Boy, this little soldier was through the roof last night (how I ever managed to go to sleep was beyond me!), and this morning, well...Let's just say that Rosie will be on a high again tonight!

Endurance: good. Looks like it's improving, some...

Strength: INCREASING!!!

Quality of Training: I can't ask for much more than what I did today (although I will most definitely TRY!)...To make EVERY session as intense and as focussed and as hard as that...

Pump and Vascularity: Good pump in delts today...Definitely noticed the lack of taking RPM before the gym (and even the run) with regards to vascularity; my veins were not as strong, except in my hands.

Muscle Hardess/Density: Butt and legs getting harder. So are biceps.

Body Composition and Look: Breasts are even FULLER than they were the last time I commented on them being huge. (And yes, big breasts look nice, but they're certainly a nuisance when it comes to training (especially running; and when they're as tender as what they have been the last few days...)...But enough about that)...Someone noted this morning that my abs are starting to look better and are more noticeable than they have been lately...

Overall Sense of Feeling: My presents from AN have FINALLY arrived (only about ~10 minutes ago, actually!)...I am so very looking forward to starting using NeoVar 2.0 tomorrow (such pretty colours...)...
 
Guejsn said:
......I am so very looking forward to starting using NeoVar 2.0 tomorrow (such pretty colours...)...
Click to expand...
Sounds exciting. :)
 
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