crader
Board Sponsor
LOL well if I know my sister they will be out until the bars close at 2:30AM. I'm hoping to wake up a bit before then. I loaded a 10ft U-Haul and then moved and unloaded it and did arm day and I'm ready to sleep now!!
The Female Terminator Chronicles
- Thread starter Rosie Chee
- Start date
- Status
LOL well if I know my sister they will be out until the bars close at 2:30AM. I'm hoping to wake up a bit before then. I loaded a 10ft U-Haul and then moved and unloaded it and did arm day and I'm ready to sleep now!!
Rosie Chee
The Female Terminator
Day 93
1010 - Rollers:
20 min in 39x16 @ 70-75% HRmax @ 112 rpm
Legs are still tender, especially calves (which is odd (but understandable since I have not done them in WEEKS) since no matter how painful they can be walking after a Legs session on my bike they are fine and I never notice). So, legs limiting what I did today. Still tried to keep the cadence at a reasonable level and legs were fine; starting to loosen back up a little from the 'sore' stiff that they have been the last two days. HR wasn't very high (which was expected). A recovery session.
1059 - Back (2 min recovery between sets CG PU; 1 min recovery between all other sets):
1. CG PU 5 x 6, 5, 4, 3, 3 @ 110% b/w - Started with these, since with Back this is the first exercise I lose strength on (and rapidly) if I'm not doing them 1-2 times a week. I was planning on doing 10x3, but once I started on the first set I changed my mind and decided to see how many I could get out before I didn't make the last rep. With the 10x3 I had planned on 1 min recovery between sets, but for the change decided on 2 mins; noticed the shorter recovery (usually I have 3 min recovery with CG PU, the only exercise to get >1 min recovery), and struggled the last two sets. All form was good: straight up and down, rigid body, no swinging or cheating.
2. BB BOR 5 x 3, 6, 5, 4, 3 - I decided that there was no point in pyramiding up my sets, and wanted to know where my strength was at from the word go; so I set the weight at only what I had been doing 6-8 reps with prior to my injury. Only managed 3 reps before my left wrist gave out. So dropped the weight by 16%, and left it there. 6 reps was done the second set. In each successive set my wrist started 'failing' me a rep earlier than the set before, and grip was slipping; and I almost dropped the BB on the last set. A lot to work on here as well.
3. BB DL 6 x 6, 6, 6, 5, 4, 3 @ 100.32lb - I haven't actually done BB DL in a long time (not since the 'Fitness Test' for work ~8 weeks ago, and before that only once since May 2006. Time to start adding these back into my training routine. Since I knew I would have quite some work to do, I put on a light weight that I though I might be able to do for 6x6. They were easy to get back into and didn't feel awkward (like they did that one time last year). Grip started slipping on the last 3 sets, and ended up with less reps than I wanted. Less than 50% of my 1RM, but strength will get back there.
1144 - Stretch 26 min.
Sleep - Time and Quality: ~0200-0834, so just over 6.5 hours sleep. Another late night and inability to sleep. Sleep deep. Dreams disturbing...
Mental Alertness/Focus: There.
Energy: Good.
Motivation: Good.
Mood/Aggression: Angry and aggressive. I'm in a killing mood...
Stress: VERY HIGH!
Libido: High early afternoon.
Joints: ROM better. Still twinges of pain with certain movements. Pain is more manageable with only ONE dose of paracetamol after the gym (no more a day, and certainly not before)...
Endurance: Excellent!
Strength: Down.
Quality of Training: Good.
Pump and Vascularity: No pump...Vascularity reasonable in the gym (and during the rest of the day), but not as good as it was (another indicator of some fat gain)...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Still the only mirror I've looked in all week is the ones in the gym (t-shirt and trackies today), and I just look soft (what I can (feel and) see)
I'm actually starting to feel bloated and like I'm holding water (interesting). On a random note, my hair is now so long that when I stand it reaches PAST my glutes..
Appetite: What I've had to (mostly)...Water intake good...
Overall Sense of Feeling:
[nomedia="http://www.youtube.com/watch?v=fM2tVZ0UtVc"]YouTube - Hatebreed - This Is Now[/nomedia]
1010 - Rollers:
20 min in 39x16 @ 70-75% HRmax @ 112 rpm
Legs are still tender, especially calves (which is odd (but understandable since I have not done them in WEEKS) since no matter how painful they can be walking after a Legs session on my bike they are fine and I never notice). So, legs limiting what I did today. Still tried to keep the cadence at a reasonable level and legs were fine; starting to loosen back up a little from the 'sore' stiff that they have been the last two days. HR wasn't very high (which was expected). A recovery session.
1059 - Back (2 min recovery between sets CG PU; 1 min recovery between all other sets):
1. CG PU 5 x 6, 5, 4, 3, 3 @ 110% b/w - Started with these, since with Back this is the first exercise I lose strength on (and rapidly) if I'm not doing them 1-2 times a week. I was planning on doing 10x3, but once I started on the first set I changed my mind and decided to see how many I could get out before I didn't make the last rep. With the 10x3 I had planned on 1 min recovery between sets, but for the change decided on 2 mins; noticed the shorter recovery (usually I have 3 min recovery with CG PU, the only exercise to get >1 min recovery), and struggled the last two sets. All form was good: straight up and down, rigid body, no swinging or cheating.
2. BB BOR 5 x 3, 6, 5, 4, 3 - I decided that there was no point in pyramiding up my sets, and wanted to know where my strength was at from the word go; so I set the weight at only what I had been doing 6-8 reps with prior to my injury. Only managed 3 reps before my left wrist gave out. So dropped the weight by 16%, and left it there. 6 reps was done the second set. In each successive set my wrist started 'failing' me a rep earlier than the set before, and grip was slipping; and I almost dropped the BB on the last set. A lot to work on here as well.
3. BB DL 6 x 6, 6, 6, 5, 4, 3 @ 100.32lb - I haven't actually done BB DL in a long time (not since the 'Fitness Test' for work ~8 weeks ago, and before that only once since May 2006. Time to start adding these back into my training routine. Since I knew I would have quite some work to do, I put on a light weight that I though I might be able to do for 6x6. They were easy to get back into and didn't feel awkward (like they did that one time last year). Grip started slipping on the last 3 sets, and ended up with less reps than I wanted. Less than 50% of my 1RM, but strength will get back there.
1144 - Stretch 26 min.
Sleep - Time and Quality: ~0200-0834, so just over 6.5 hours sleep. Another late night and inability to sleep. Sleep deep. Dreams disturbing...
Mental Alertness/Focus: There.
Energy: Good.
Motivation: Good.
Mood/Aggression: Angry and aggressive. I'm in a killing mood...
Stress: VERY HIGH!
Libido: High early afternoon.
Joints: ROM better. Still twinges of pain with certain movements. Pain is more manageable with only ONE dose of paracetamol after the gym (no more a day, and certainly not before)...
Endurance: Excellent!
Strength: Down.
Quality of Training: Good.
Pump and Vascularity: No pump...Vascularity reasonable in the gym (and during the rest of the day), but not as good as it was (another indicator of some fat gain)...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Still the only mirror I've looked in all week is the ones in the gym (t-shirt and trackies today), and I just look soft (what I can (feel and) see)
I'm actually starting to feel bloated and like I'm holding water (interesting). On a random note, my hair is now so long that when I stand it reaches PAST my glutes..Appetite: What I've had to (mostly)...Water intake good...
Overall Sense of Feeling:
[nomedia="http://www.youtube.com/watch?v=fM2tVZ0UtVc"]YouTube - Hatebreed - This Is Now[/nomedia]
Rosie Chee
The Female Terminator
Day 94
0911 - Rollers:
a. 23 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 17 min in 39x16 @ 75-80% HRmax @ 130 rpm
Wasn't really in the mood for this (a little upset stomach). Calves were still tender, so let legs pick the pace. HR fine. After ~20 minutes I started getting angry; and started spinning faster, as if I could drive all the anger and frustration and disgust out through the pedals. Legs didn't even notice the difference (mind over matter most definitely). Finished soaked in sweat, and aching to get into the gym to tear myself apart.
1030 - Arms (1 min recovery between sets):
1. Dips 1 x 6 @ 110% b/w - Although the pain attempting only ONE rep sent me through the roof on Monday, I was determined to see how many I could do today (and take my chances). From the first rep my left wrist was tender. I was favouring my left wrist a lot, very unbalanced, as my right side took all the weight/movement. By the third rep there were sharp pains shooting through my left wrist. Doggedly (and foolishly) I kept on, determined to get out 6 reps, ignoring the pain that made me want to cry.
2. Flat CG BB BP 2 x 8, 6 - Although I knew that it might not be ok, I decided to do these anyway. Using only 60% of pre-injury lifting weight for the first set, I had to concentrate really hard to try and keep my wrists straight (instead of slightly extending). Decided to increase the weight to 80% of the weight I was using pre-injury. I definitely noticed the increase in weight. On the second rep my left wrist clicked loud and painfully, and I almost dropped the BB. Gritting my teeth I got out another rep, before I put the BB back in the rack, moved the weight back to 60%, and determinedly got out 3 more reps (I shouldn't have). Afterwards I was nearly in tears from the pain.
3. DB FP 3 x 8 - Seeing what other exercises I could do for triceps. Started off with a 24.86lb DB, since wasn't sure how left wrist would take it (considering the position it's required to be in); 8 reps was easy (but I didn't want to push it). Went up to 30.8lb for the second set, and wrist was still handling ok; but more right than left 'supporting' the DB. Last set used a 44.44lb DB, and was ok; last rep was almost not done, but struggled for it. So, can do this, but will need to build up a bit more.
4. TPD 3 x 10 - Wasn't sure how well my left wrist would take this given the position it would need to be in. Decided to experiment with different bars/grips; used the same weight for all sets. First set used a slightly bent (dip in the middle of it) bar (but mostly straight), and was ok. Second set used an entirely straight bar; not as good. Last set used a v-bar, and that was almost the best/most comfortable for left wrist of them all. So, I can do these, so long as I keep my wrists straight.
5. EZ-Bar BC 3 x 21s - Haven't done 21s in a while and felt the desire to have a real burn and pump (to make me feel like I was doing something; since, even though my left wrist hurt during/after some exercises, and weights were for the most part as heavy as I could go at the moment, I didn't really feel like I was doing anything much). Just used the EZ-Bar. First set was easy. Right bicep was burning and pumped as halfway through the second set; and really pumped (noticeable difference to left bicep) on the third set. Feeling a little twinge in left wrist on the last set, and had to concentrate to keep wrists STRAIGHT.
6. Alt. DB HC 2 x 16 - Did these because wrists are straight, and not expected to move. Selected a lighter weight (I have been on some exercises to start, but not others). Was ok. Stayed at that weight, since the next DBs up were too much for my left wrist.
7. DB ZC 2 x 10 - Did a couple of sets with. Had to drop the weight considerably from pre-injury, as left wrist was far too weak to manage. Left wrist was failing on the second set, and I did them slower, to balance the pace between my wrists.
8. Cable BC 2 x 10 - Wasn't sure how this would work. Used a straight bar and set it at 40lb (I have never been able to go very heavy with Cable BC, but this is 50% of what I would have done pre-injury). Managed ok. Last few reps on the last set were a gritting of teeth though.
1141 - Stretch 23 min.
Sleep - Time and Quality: ~0000-0718, so ~8.25 hours sleep (daylight saving ended last night, and so the clocks went back an hour for this morning). Sleep deep. Dreams dark and disturbing...
Mental Alertness/Focus: After training, just been chilling with reading and movies. Not really in the mood to do much thinking; my brain is on overload...
Energy: Angry, driven energy during training.
Motivation: I made a promise to myself.
Mood/Aggression: Aggressive. Angry. Strong instinctive emotions that served me well in training. Very tense...
Stress: VERY HIGH!
Libido: A little in the afternoon.
Joints: Since the click during the second set of Flat CG BB BP my left wrist has been in dull pain, with even more limited ROM, and a kind of warm 'spreading' over my wrist. Took a codeine after the gym, hoping that that might do more than some paracetamol; no passing out (since took with food, and only a quarter of the regular daily dose), but not a lot of pain relief until much later in the afternoon (and provided I kept my wrist still)...
Endurance: Excellent!
Strength: Ok on some, down on most. Arms' day is where I will struggle the most, with exercises for triceps being the most painful out of any.
Quality of Training: I WILL keep pushing myself and asking more than my body wants to give!
Pump and Vascularity: Pump in legs after the rollers. And pump in triceps and biceps (painful pump in right bicep) in the gym...Vascularity starting to become stronger...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: No mirrors. Feeling uncomfortable in my body. I cannot wait until I 'own' it again...
Appetite: Good all day and had a roast meal for dinner...Water intake the usual...
Overall Sense of Feeling: The first week of being back in the gym is down. I now know what I can and can't do so well, and where my weaknesses (too many) lie. Bring on next week!
0911 - Rollers:
a. 23 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 17 min in 39x16 @ 75-80% HRmax @ 130 rpm
Wasn't really in the mood for this (a little upset stomach). Calves were still tender, so let legs pick the pace. HR fine. After ~20 minutes I started getting angry; and started spinning faster, as if I could drive all the anger and frustration and disgust out through the pedals. Legs didn't even notice the difference (mind over matter most definitely). Finished soaked in sweat, and aching to get into the gym to tear myself apart.
1030 - Arms (1 min recovery between sets):
1. Dips 1 x 6 @ 110% b/w - Although the pain attempting only ONE rep sent me through the roof on Monday, I was determined to see how many I could do today (and take my chances). From the first rep my left wrist was tender. I was favouring my left wrist a lot, very unbalanced, as my right side took all the weight/movement. By the third rep there were sharp pains shooting through my left wrist. Doggedly (and foolishly) I kept on, determined to get out 6 reps, ignoring the pain that made me want to cry.
2. Flat CG BB BP 2 x 8, 6 - Although I knew that it might not be ok, I decided to do these anyway. Using only 60% of pre-injury lifting weight for the first set, I had to concentrate really hard to try and keep my wrists straight (instead of slightly extending). Decided to increase the weight to 80% of the weight I was using pre-injury. I definitely noticed the increase in weight. On the second rep my left wrist clicked loud and painfully, and I almost dropped the BB. Gritting my teeth I got out another rep, before I put the BB back in the rack, moved the weight back to 60%, and determinedly got out 3 more reps (I shouldn't have). Afterwards I was nearly in tears from the pain.
3. DB FP 3 x 8 - Seeing what other exercises I could do for triceps. Started off with a 24.86lb DB, since wasn't sure how left wrist would take it (considering the position it's required to be in); 8 reps was easy (but I didn't want to push it). Went up to 30.8lb for the second set, and wrist was still handling ok; but more right than left 'supporting' the DB. Last set used a 44.44lb DB, and was ok; last rep was almost not done, but struggled for it. So, can do this, but will need to build up a bit more.
4. TPD 3 x 10 - Wasn't sure how well my left wrist would take this given the position it would need to be in. Decided to experiment with different bars/grips; used the same weight for all sets. First set used a slightly bent (dip in the middle of it) bar (but mostly straight), and was ok. Second set used an entirely straight bar; not as good. Last set used a v-bar, and that was almost the best/most comfortable for left wrist of them all. So, I can do these, so long as I keep my wrists straight.
5. EZ-Bar BC 3 x 21s - Haven't done 21s in a while and felt the desire to have a real burn and pump (to make me feel like I was doing something; since, even though my left wrist hurt during/after some exercises, and weights were for the most part as heavy as I could go at the moment, I didn't really feel like I was doing anything much). Just used the EZ-Bar. First set was easy. Right bicep was burning and pumped as halfway through the second set; and really pumped (noticeable difference to left bicep) on the third set. Feeling a little twinge in left wrist on the last set, and had to concentrate to keep wrists STRAIGHT.
6. Alt. DB HC 2 x 16 - Did these because wrists are straight, and not expected to move. Selected a lighter weight (I have been on some exercises to start, but not others). Was ok. Stayed at that weight, since the next DBs up were too much for my left wrist.
7. DB ZC 2 x 10 - Did a couple of sets with. Had to drop the weight considerably from pre-injury, as left wrist was far too weak to manage. Left wrist was failing on the second set, and I did them slower, to balance the pace between my wrists.
8. Cable BC 2 x 10 - Wasn't sure how this would work. Used a straight bar and set it at 40lb (I have never been able to go very heavy with Cable BC, but this is 50% of what I would have done pre-injury). Managed ok. Last few reps on the last set were a gritting of teeth though.
1141 - Stretch 23 min.
Sleep - Time and Quality: ~0000-0718, so ~8.25 hours sleep (daylight saving ended last night, and so the clocks went back an hour for this morning). Sleep deep. Dreams dark and disturbing...
Mental Alertness/Focus: After training, just been chilling with reading and movies. Not really in the mood to do much thinking; my brain is on overload...
Energy: Angry, driven energy during training.
Motivation: I made a promise to myself.
Mood/Aggression: Aggressive. Angry. Strong instinctive emotions that served me well in training. Very tense...
Stress: VERY HIGH!
Libido: A little in the afternoon.
Joints: Since the click during the second set of Flat CG BB BP my left wrist has been in dull pain, with even more limited ROM, and a kind of warm 'spreading' over my wrist. Took a codeine after the gym, hoping that that might do more than some paracetamol; no passing out (since took with food, and only a quarter of the regular daily dose), but not a lot of pain relief until much later in the afternoon (and provided I kept my wrist still)...
Endurance: Excellent!
Strength: Ok on some, down on most. Arms' day is where I will struggle the most, with exercises for triceps being the most painful out of any.
Quality of Training: I WILL keep pushing myself and asking more than my body wants to give!
Pump and Vascularity: Pump in legs after the rollers. And pump in triceps and biceps (painful pump in right bicep) in the gym...Vascularity starting to become stronger...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: No mirrors. Feeling uncomfortable in my body. I cannot wait until I 'own' it again...
Appetite: Good all day and had a roast meal for dinner...Water intake the usual...
Overall Sense of Feeling: The first week of being back in the gym is down. I now know what I can and can't do so well, and where my weaknesses (too many) lie. Bring on next week!
UKStrength
Guest
Your determination is remarkable, I know what it's like to train during recovery from injuries and you're as tenacious as me 
Not caring if it hurts!
It's really motivating to read your log, keep pushing!
Not caring if it hurts!It's really motivating to read your log, keep pushing!
Rosie Chee
The Female Terminator
Your determination is remarkable, I know what it's like to train during recovery from injuries and you're as tenacious as me
It's really motivating to read your log, keep pushing!
Thank you. Just so long as the pushing doesn't result in a rebreak!
Rosie Chee
The Female Terminator
Supplements and Training
Supplements
I am only going to be using the basic staples again this week:
* Creatine - NeoVar Recomped
* Multivitamin/Antioxidant - Complete-Balance and Bio-Mend
* Good Fats - Omega-Essentials
* Proteon Powder/BCAAs - Leppin Pro 4
* Joint Support - OsteoSport
Training Schedule
Assigning training to a specific day right now means that I am changing the days around all the time. However, since I know what/how many of each session I want/will do a week, as long as they are done, what day they are done is not an issue.
So, training (for the next 4 weeks at least):
* 5 x Resistance sessions
* 3 x (20 min) HIIT sessions
* 3-4 x 20-40 min Cardio sessions
* 6-7 x 20-30 min Stretching sessions
* 1 x Day Off (if I feel like I need it)
Supplements
I am only going to be using the basic staples again this week:
* Creatine - NeoVar Recomped
* Multivitamin/Antioxidant - Complete-Balance and Bio-Mend
* Good Fats - Omega-Essentials
* Proteon Powder/BCAAs - Leppin Pro 4
* Joint Support - OsteoSport
Training Schedule
Assigning training to a specific day right now means that I am changing the days around all the time. However, since I know what/how many of each session I want/will do a week, as long as they are done, what day they are done is not an issue.
So, training (for the next 4 weeks at least):
* 5 x Resistance sessions
* 3 x (20 min) HIIT sessions
* 3-4 x 20-40 min Cardio sessions
* 6-7 x 20-30 min Stretching sessions
* 1 x Day Off (if I feel like I need it)
Rosie Chee
The Female Terminator
Day 95
A Day OFF. Just to let my body recover from a week of everything, when it has not been used to it for a while. Soft and weak on my part, and I shouldn't have (maybe I used it as an excuse), but I want to have 6 good days this week of HARD training!!!
Sleep - Time and Quality: ~2300-0751, so nearly 9 hours sleep. Deep; didn't even hear any of the alarms (set for 0315, 0325, and 0420). Body exhausted on waking, and NOT in the mood to be doing ANYthing...
Mental Alertness/Focus: Just been reading all day...
Energy: None. Every time I got up I got dizzy, like I was going to pass out (and had NO painkillers today!); wasn't very good when I got like that driving.
Motivation: Good.
Mood/Aggression: Aggression. Frustration. Anger.
Stress: VERY HIGH!
Libido: Some.
Joints: Some small pain when I move it into a position that doesn't agree with it; otherwise fine...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity has been good...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Still no mirrors. Still very UNcomfortable. NOT a happy girl...
Overall Sense of Feeling: Don't know what's up with me today; just didn't feel like training, and easily 'justified' a day off (not like me). Maybe the rest will do my body some good, though...
A Day OFF. Just to let my body recover from a week of everything, when it has not been used to it for a while. Soft and weak on my part, and I shouldn't have (maybe I used it as an excuse), but I want to have 6 good days this week of HARD training!!!
Sleep - Time and Quality: ~2300-0751, so nearly 9 hours sleep. Deep; didn't even hear any of the alarms (set for 0315, 0325, and 0420). Body exhausted on waking, and NOT in the mood to be doing ANYthing...
Mental Alertness/Focus: Just been reading all day...
Energy: None. Every time I got up I got dizzy, like I was going to pass out (and had NO painkillers today!); wasn't very good when I got like that driving.
Motivation: Good.
Mood/Aggression: Aggression. Frustration. Anger.
Stress: VERY HIGH!
Libido: Some.
Joints: Some small pain when I move it into a position that doesn't agree with it; otherwise fine...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity has been good...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Still no mirrors. Still very UNcomfortable. NOT a happy girl...
Overall Sense of Feeling: Don't know what's up with me today; just didn't feel like training, and easily 'justified' a day off (not like me). Maybe the rest will do my body some good, though...
UKStrength
Guest
You're welcome. I'm sure it won't
You seem very attentive in every aspect of your training, it comes through in your writing.
Rosie Chee
The Female Terminator
You're welcome. I'm sure it won't
It's the small details that matter (once the big things are taken care of).
I have a tendency to push myself to the limit, even if I may not be quite ready. So, fingers crossed.
UKStrength
Guest
So do I, it's a double-edged sword really. Somedays I wish I had some of my old training partners back (the ones that fell by the wayside...) to convince me not to stick that 'extra 10kg on' or 'do that extra set'...
...but 95% of the time they just held me back, I'll take the injuries over not progressing any day.
Rosie Chee
The Female Terminator
I don't have a trainng partner per se. I have someone who I go to the gym with, and if I need spotting or help with an exercise (and by 'help' I mean putting 51.7lb DB in my hands for say Inc. DB BP (I only ever really need 'help'/spotter on Chest days, when I go heavy, since I can handle heavy on other days) or DB SP, since I can't lift/swing that weight up by myself, although once up I can do the exercise easily enough). And I've always trained with males, since they have no qualms about it (and are generally stronger than me to do so). I've never had any of them tell me NOT to go heavier (and if they tried they would get a verbal lashing); usually I do anyway and they're just there if I need them. And it's nice to be able to push them as well (although sometimes me spotting a tall/strong guy is a disadvantage to HIM).
Rosie Chee
The Female Terminator
Day 96
0747 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x15 @ 75-80% HRmax @ 120 rpm
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75% HRmax @ 112 rpm
Started out a little slower than I have been, 'testing' my legs. Calves are not so tender anymore, and the 'fatigue' seems gone. First set of efforts were good, although it took a few efforts (and spinning hard and fast) for my HR to rise much. After first set of efforts, stayed in that gear, and spun a little harder, just to make sure that my HR stayed higher. Second set of efforts increased the gear again, and sweat was dripping off me as I tried to spin all the aggression and anger out. Very thirsty. Feeling like I had almost done nothing when I got off.
0810 - Stretch 22 min.
0917 - Legs/Abs (1 min recovery between sets, except BB BS and Abs - 30 sec recovery):
1. BB FS 4 x 6 @ 80% b/w - Started out with the focus on my quadriceps. Since they don't need to get bigger, settled with just 4 sets of 6 reps; enough to get the blood started and my heart going. First set was easy. The last set was a little harder, feeling it in my legs.
2. BB BS 4 x 8 @ 116% b/w - HR definitely got up during the first set of this. Again, not heavy, but done at a tempo and with a shorter recovery period to elicit a beating heart. Sweat was dripping down my face. After each set, although I felt like I had just done NOTHING, my heart was beating rapidly, reminding me that what I FELT was not an accurate reflection of the work I was doing.
3. Forward Alternate BB Lunges (onto box) 2 x 20 @ 80% b/w - Took the weight down for these. Focussed on a longer stride, to target glutes and hamstrings more (hamstrings are 'less' than my dominating quadriceps). Was breathing hard for the last few reps of the second set. Traps were starting to feel the weight of the BB as well.
4. Box Step-Ups (BB on back) 2 x 20 @ 80% b/w - Instead of doing SCR I decided on step-ups for my calves (well, it does more, but you know what I mean; AND they don't leave angry, red welts on my shoulders). Did these quite slowly, emphasizing the movement.
5. BB RD (on box) 4 x 10 @ 80% b/w - By now I was quite sweaty (gym has little air conditioning), and not sure how my grip would go. Nevertheless, set to it, doing them on a box to get that extra stretch (although not really feeling it). Lighter weights at 10-12 reps bring my hamstrings 'out' more I have found, so I stayed with that. Reps were limited by sweaty palms, and by the third set I wasn't sure I'd even get the 10 reps out before the BB slipped from my grip. However, I hung on, gritting my teeth, and managed (albeit at a slightly faster tempo). Forearms were starting to feel that.
6. Side-to-side PBJ 2 x 50 - Just because I could I added in a couple of sets of these. I felt swift and fast doing them, feet bouncing from the floor to the box rapidly. Legs didn't even seem to notice the effort. The pump in my arms (from BB RD probably) brought out my anterior deltoid and bicep definition nicely.
7. Abs 3 x [a. weighted crunches x 20, b. hanging knee raises x 7] - Weighted crunch with a 44.44lb DB; right anterior deltoid was starting to hurt a little on the 15th rep of the last set. Hanging knee raises were as many reps as I could do before my grip slipped (definitely earlier in the morning (like I would prefer) would help with grip).
8. Abs bicycle 1 x 50 - Finished off with one last set; abs feeling the burn from the 30th rep, but determined to complete 50 reps.
Sleep - Time and Quality: ~2300-0628 (waking at 0420 and 0425), so nearly 7.5 hours sleep. Read until I was too tired to keep my eyes open. Sleep was VERY deep. Dreams were strange...
Mental Alertness/Focus: Since training, after having done a little work, been reading. Every now and then my head will suddenly 'tighten' (as if someone is squeezing it really hard in a clamp), I will feel faint and my ears will block, and I have to close my eyes to steady myself (not pleasant)...
Energy: There for training; today I was a little soldier. Not feeling like doing much of anything else afterward...
Motivation: I am resisting the lure of Brumby's chocolate hot cross buns; that says something!
Mood/Aggression: Quite indignant really. And angry.
Stress: HIGH!!!
Libido: Getting back in the gym is seeing a rise in libido, especially in the hours immediately afterwards.
Joints: Wrist has been ok today. ROM still limited, but I can move it further without pain. Only going to take ONE dose of paracetamol every SECOND day...
Endurance: Excellent.
Strength: Legs' sessions are NEVER about strength, since I don't go heavy with them anymore (else my legs would bulk up like you wouldn't believe).
Quality of Training: Both HIIT and resistance session were excellent. I am pushing myself hard again, and loving not having to worry about my wrist!
Pump and Vascularity: Pump in legs in the gym (as well as arms)...Vascularity getting better; seeing my brachial veins in the gym...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Arms looked solid in the gym today, especially as I continued. I can't wait to have that definition and hardness back (all over). Breasts are still full and gaining size (not that I don't mind; but I would rather be LEANER)...
Overall Sense of Feeling: Aside from the 'headaches' I've been fine...Head is in a [mostly] good place...Been drinking water like it's going out of fashion...
0747 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x15 @ 75-80% HRmax @ 120 rpm
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75% HRmax @ 112 rpm
Started out a little slower than I have been, 'testing' my legs. Calves are not so tender anymore, and the 'fatigue' seems gone. First set of efforts were good, although it took a few efforts (and spinning hard and fast) for my HR to rise much. After first set of efforts, stayed in that gear, and spun a little harder, just to make sure that my HR stayed higher. Second set of efforts increased the gear again, and sweat was dripping off me as I tried to spin all the aggression and anger out. Very thirsty. Feeling like I had almost done nothing when I got off.
0810 - Stretch 22 min.
0917 - Legs/Abs (1 min recovery between sets, except BB BS and Abs - 30 sec recovery):
1. BB FS 4 x 6 @ 80% b/w - Started out with the focus on my quadriceps. Since they don't need to get bigger, settled with just 4 sets of 6 reps; enough to get the blood started and my heart going. First set was easy. The last set was a little harder, feeling it in my legs.
2. BB BS 4 x 8 @ 116% b/w - HR definitely got up during the first set of this. Again, not heavy, but done at a tempo and with a shorter recovery period to elicit a beating heart. Sweat was dripping down my face. After each set, although I felt like I had just done NOTHING, my heart was beating rapidly, reminding me that what I FELT was not an accurate reflection of the work I was doing.
3. Forward Alternate BB Lunges (onto box) 2 x 20 @ 80% b/w - Took the weight down for these. Focussed on a longer stride, to target glutes and hamstrings more (hamstrings are 'less' than my dominating quadriceps). Was breathing hard for the last few reps of the second set. Traps were starting to feel the weight of the BB as well.
4. Box Step-Ups (BB on back) 2 x 20 @ 80% b/w - Instead of doing SCR I decided on step-ups for my calves (well, it does more, but you know what I mean; AND they don't leave angry, red welts on my shoulders). Did these quite slowly, emphasizing the movement.
5. BB RD (on box) 4 x 10 @ 80% b/w - By now I was quite sweaty (gym has little air conditioning), and not sure how my grip would go. Nevertheless, set to it, doing them on a box to get that extra stretch (although not really feeling it). Lighter weights at 10-12 reps bring my hamstrings 'out' more I have found, so I stayed with that. Reps were limited by sweaty palms, and by the third set I wasn't sure I'd even get the 10 reps out before the BB slipped from my grip. However, I hung on, gritting my teeth, and managed (albeit at a slightly faster tempo). Forearms were starting to feel that.
6. Side-to-side PBJ 2 x 50 - Just because I could I added in a couple of sets of these. I felt swift and fast doing them, feet bouncing from the floor to the box rapidly. Legs didn't even seem to notice the effort. The pump in my arms (from BB RD probably) brought out my anterior deltoid and bicep definition nicely.
7. Abs 3 x [a. weighted crunches x 20, b. hanging knee raises x 7] - Weighted crunch with a 44.44lb DB; right anterior deltoid was starting to hurt a little on the 15th rep of the last set. Hanging knee raises were as many reps as I could do before my grip slipped (definitely earlier in the morning (like I would prefer) would help with grip).
8. Abs bicycle 1 x 50 - Finished off with one last set; abs feeling the burn from the 30th rep, but determined to complete 50 reps.
Sleep - Time and Quality: ~2300-0628 (waking at 0420 and 0425), so nearly 7.5 hours sleep. Read until I was too tired to keep my eyes open. Sleep was VERY deep. Dreams were strange...
Mental Alertness/Focus: Since training, after having done a little work, been reading. Every now and then my head will suddenly 'tighten' (as if someone is squeezing it really hard in a clamp), I will feel faint and my ears will block, and I have to close my eyes to steady myself (not pleasant)...
Energy: There for training; today I was a little soldier. Not feeling like doing much of anything else afterward...
Motivation: I am resisting the lure of Brumby's chocolate hot cross buns; that says something!
Mood/Aggression: Quite indignant really. And angry.
Stress: HIGH!!!
Libido: Getting back in the gym is seeing a rise in libido, especially in the hours immediately afterwards.
Joints: Wrist has been ok today. ROM still limited, but I can move it further without pain. Only going to take ONE dose of paracetamol every SECOND day...
Endurance: Excellent.
Strength: Legs' sessions are NEVER about strength, since I don't go heavy with them anymore (else my legs would bulk up like you wouldn't believe).
Quality of Training: Both HIIT and resistance session were excellent. I am pushing myself hard again, and loving not having to worry about my wrist!
Pump and Vascularity: Pump in legs in the gym (as well as arms)...Vascularity getting better; seeing my brachial veins in the gym...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Arms looked solid in the gym today, especially as I continued. I can't wait to have that definition and hardness back (all over). Breasts are still full and gaining size (not that I don't mind; but I would rather be LEANER)...
Overall Sense of Feeling: Aside from the 'headaches' I've been fine...Head is in a [mostly] good place...Been drinking water like it's going out of fashion...
Rosie Chee
The Female Terminator
Day 97
0432 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
It was raining when I set out (and only got harder and more vicious as I continued). Cold, windy, and wet did not make for a pleasant start; but I was determined to give this run my all. Started out easy, to get back into it. Sprints were not what I expected. I was angry at and disappointed in myself (because of last night), and I just wanted to make my body hurt to take it all away. Hurt was right; my thighs were burning, especially with the rain slapping against them as well. I found the will to do 24 efforts, although some were more me going as fast as I could, and not sprinting as I would like, near the end. It was a headwind back from 10 minutes, and not fun. I was cold, soaked, shivering, and gritting my teeth to keep pushing. Finished a bedraggled mess (but glad that I'd done it!)
0513 - Stretch 38 min.
0606 - Back (1 min recovery between sets, except CG PU - 3 min):
1. CG PU 4 x 6 - I was significantly weaker on these than last week. I had to do negatives for the last 2 reps of the last 3 sets to get out the minimum 6 reps I desired; all reps were done slow and controlled and [before the negatives] with excellent form all the way up and down to full elbow extension. Left wrist was also having a couple of twinges (not cool)
2. BB BOR 4 x 6 - At the weight I started at last week. Starting to feel a sharp twinge in my right shoulder on the third set (I think I impinged my right shoulder last year; just carrying on and hoping it goes away). Grip was giving on the last set, but I managed. Anterior delts looking ok during these.
3. WG LPD 4 x 6 - Not sure what the plates were on this; and went about getting the weight; turns out they are 13.2lb each (all the machine weights and cable weights are different in this gym; other machine plate weights are only 6.6lb). So 105.6lb was used. This is what I was using for 6-10 reps pre-injury, so was pleased that at least on ONE exercise my strength has not suffered too much. Had to grip tight, though.
4. CG SR 4 x 10 - This was the 6.6lb plates. I started off with 52.8lb, only 57-66% of what I was doing for the same number of reps pre-injury. Had to drop-set the second set after 7 reps back to 46.2lb (I hate being so weak!), and stayed there for the last 2 sets. Arms were burning afterwards, and arms were looking pumped and full.
5. One-Arm Dumbbell Row (OA DB R) 2 x 10 per arm - I haven't done these for ages (actually, never really ever used them, and I never really do 'isolation' exercises). Decided to add them in just because I was frustrated at my weakness with everything else and needed to punish my body with MORE. Selected a 14.96lb DB, and started with that. Did right arm first. By the 10th rep my triceps were burning (interesting); the same with my left side, although that was weaker than my right, and I had to go slower to get all the reps out. Only did another set, since on 7th reps this time I was struggling with both.
Sleep - Time and Quality: ~1915-2035 and ~2045-0315, so ~7.75 hours sleep. I took a couple of codeine at 1909 last night, because I leant on my left wrist and it sent me through the roof with the pain, and they knocked me out pretty fast. Only woke because my neighbours were banging on the window (they'd been drinking and yelling and carrying on since ~1200 and went on long after I'd fallen asleep again). Sleep was deep. I was pretty shattered and barely noticed anything. No dreams. Woke just before the 0315 alarm, feeling pretty GOOD...
Mental Alertness/Focus: I was ok, right up until ~1300. Not sure if it was from getting up so early (although I had ENOUGH sleep; and would like to be getting up that early) or from the hard training or from a major insulin spike (50 minutes of constant eating from 1200-1250); but I passed out from ~1300-1551. Took me a while to come to as well...
Energy: From the time I woke up until ~1300 I was fine. Quads are burning every time I kneel, bend down, or climb the stairs...
Motivation: More determined than ever now. I want to get back to being hard and lean!
Mood/Aggression:
[ame="http://www.youtube.com/watch?v=gfD26O4SCCY&feature=related"]YouTube - Rev Theory - "Broken Bones"[/ame]
Stress: HIGH!!!
Libido: Some after the gym.
Joints: Left wrist has been a little tender, especially in the gym; and I DID take some paracetamol afterwards (so wanted to take some codeine, but not such a great idea; good before bed to make me pass out and sleep well, but not during the day)...
Endurance: Excellent.
Strength: Quite down on most Back exercises. Damn, only being able to do 4 x 6 CG PU is almost humiliating, considering I was able to do at LEAST 4 x 15, 12, 18, 8 pre-injury! It's to be expected, but it doesn't mean I LIKE it!
Quality of Training: Considering the weather and the fact that I have barely done any running for the last few months, my HIIT was ok. With resistance training I was still seeing where my strength was at with some exercises; not good, but not bad.
Pump and Vascularity: Pump was strong in arms for some reason...Vascularity is starting to 'return' to strength; brachial veins are coming out again...
Muscle Hardness/Density: Glutes and legs. I am noticing that arms are starting to harden up again as well; amazing what being back in the gym can do
Body Composition and Look: Arms were starting to look better (what I could see in the gym; I am still refusing to look at myself naked in a mirror, or in mirrors in general aside from when I'm lifting).
Overall Sense of Feeling:
[nomedia="http://www.youtube.com/watch?v=z9hJ5dvQQOg"]YouTube - Broadcast Yourself.[/nomedia]
0432 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
It was raining when I set out (and only got harder and more vicious as I continued). Cold, windy, and wet did not make for a pleasant start; but I was determined to give this run my all. Started out easy, to get back into it. Sprints were not what I expected. I was angry at and disappointed in myself (because of last night), and I just wanted to make my body hurt to take it all away. Hurt was right; my thighs were burning, especially with the rain slapping against them as well. I found the will to do 24 efforts, although some were more me going as fast as I could, and not sprinting as I would like, near the end. It was a headwind back from 10 minutes, and not fun. I was cold, soaked, shivering, and gritting my teeth to keep pushing. Finished a bedraggled mess (but glad that I'd done it!)
0513 - Stretch 38 min.
0606 - Back (1 min recovery between sets, except CG PU - 3 min):
1. CG PU 4 x 6 - I was significantly weaker on these than last week. I had to do negatives for the last 2 reps of the last 3 sets to get out the minimum 6 reps I desired; all reps were done slow and controlled and [before the negatives] with excellent form all the way up and down to full elbow extension. Left wrist was also having a couple of twinges (not cool)
2. BB BOR 4 x 6 - At the weight I started at last week. Starting to feel a sharp twinge in my right shoulder on the third set (I think I impinged my right shoulder last year; just carrying on and hoping it goes away). Grip was giving on the last set, but I managed. Anterior delts looking ok during these.
3. WG LPD 4 x 6 - Not sure what the plates were on this; and went about getting the weight; turns out they are 13.2lb each (all the machine weights and cable weights are different in this gym; other machine plate weights are only 6.6lb). So 105.6lb was used. This is what I was using for 6-10 reps pre-injury, so was pleased that at least on ONE exercise my strength has not suffered too much. Had to grip tight, though.
4. CG SR 4 x 10 - This was the 6.6lb plates. I started off with 52.8lb, only 57-66% of what I was doing for the same number of reps pre-injury. Had to drop-set the second set after 7 reps back to 46.2lb (I hate being so weak!), and stayed there for the last 2 sets. Arms were burning afterwards, and arms were looking pumped and full.
5. One-Arm Dumbbell Row (OA DB R) 2 x 10 per arm - I haven't done these for ages (actually, never really ever used them, and I never really do 'isolation' exercises). Decided to add them in just because I was frustrated at my weakness with everything else and needed to punish my body with MORE. Selected a 14.96lb DB, and started with that. Did right arm first. By the 10th rep my triceps were burning (interesting); the same with my left side, although that was weaker than my right, and I had to go slower to get all the reps out. Only did another set, since on 7th reps this time I was struggling with both.
Sleep - Time and Quality: ~1915-2035 and ~2045-0315, so ~7.75 hours sleep. I took a couple of codeine at 1909 last night, because I leant on my left wrist and it sent me through the roof with the pain, and they knocked me out pretty fast. Only woke because my neighbours were banging on the window (they'd been drinking and yelling and carrying on since ~1200 and went on long after I'd fallen asleep again). Sleep was deep. I was pretty shattered and barely noticed anything. No dreams. Woke just before the 0315 alarm, feeling pretty GOOD...
Mental Alertness/Focus: I was ok, right up until ~1300. Not sure if it was from getting up so early (although I had ENOUGH sleep; and would like to be getting up that early) or from the hard training or from a major insulin spike (50 minutes of constant eating from 1200-1250); but I passed out from ~1300-1551. Took me a while to come to as well...
Energy: From the time I woke up until ~1300 I was fine. Quads are burning every time I kneel, bend down, or climb the stairs...
Motivation: More determined than ever now. I want to get back to being hard and lean!
Mood/Aggression:
[ame="http://www.youtube.com/watch?v=gfD26O4SCCY&feature=related"]YouTube - Rev Theory - "Broken Bones"[/ame]
Stress: HIGH!!!
Libido: Some after the gym.
Joints: Left wrist has been a little tender, especially in the gym; and I DID take some paracetamol afterwards (so wanted to take some codeine, but not such a great idea; good before bed to make me pass out and sleep well, but not during the day)...
Endurance: Excellent.
Strength: Quite down on most Back exercises. Damn, only being able to do 4 x 6 CG PU is almost humiliating, considering I was able to do at LEAST 4 x 15, 12, 18, 8 pre-injury! It's to be expected, but it doesn't mean I LIKE it!
Quality of Training: Considering the weather and the fact that I have barely done any running for the last few months, my HIIT was ok. With resistance training I was still seeing where my strength was at with some exercises; not good, but not bad.
Pump and Vascularity: Pump was strong in arms for some reason...Vascularity is starting to 'return' to strength; brachial veins are coming out again...
Muscle Hardness/Density: Glutes and legs. I am noticing that arms are starting to harden up again as well; amazing what being back in the gym can do
Body Composition and Look: Arms were starting to look better (what I could see in the gym; I am still refusing to look at myself naked in a mirror, or in mirrors in general aside from when I'm lifting).
Overall Sense of Feeling:
[nomedia="http://www.youtube.com/watch?v=z9hJ5dvQQOg"]YouTube - Broadcast Yourself.[/nomedia]
Rosie Chee
The Female Terminator
I'm getting there. Wish the depression would go away though. Strength to you as well. Hugs.
Rosie Chee
The Female Terminator
Day 98
0937 - Rollers:
a. 5 min in 39x16 @ 60-65% HRmax @ 104 rpm
b. 5 min in 39x16 @ 70-75% HRmax @ 110 rpm
c. 10 min in 39x16 @ 75% HRmax @ 116 rpm
d. 10 min in 39x15 @ 75-80% HRmax @ 110 rpm
Started off easy. HR too low, so upped the caence slightly, getting it into a more acceptable range (but not really). Even though quadriceps were burning on walking, on my bike I didn't notice it; and the faster the cadence the less noticeable any 'ache' in my legs. After another 5 minutes increased the cadence yet again. Wanted HR even higher, so increased intensity, and was able to get it to a semi-decent level for the last third of the ride. More of a 'recovery' session than anything.
1010 - Stretch 22 min.
1104 - Shoulders/Traps (1 min recovery between sets, except DB SP - 90 sec recovery):
1. DB SP 6 x 12, 12, 10, 10, 8, 8 - Had longer recovery periods with these, because my 'training partner' was doing his squats between my sets. Selected 34.1lb DBs, since I was going to use the same weight for all sets. (My training partner put the DBs into my hands and took the left DB out of my hands at the start and end of each set because a) to swing them up into the 'start' position causes my left wrist extreme pain at the moment, and b) to let the left DB down afterwards causes my wrist to invert and flex and means agony). All sets were done well. The first set I accidentally tilted my wrist as I was getting the DB into the 'start' position and got a shock. The last 2 reps on the last 4 sets were all painstakingly done, with much effort. Determined to get all 6 sets done to a standard I was ok with. Felt like I had worked for sure.
2. DB LR 4 x 15 - Started out with 15.4lb DBs. I was actually going to go UP in weight from last week, but decided instead to increase reps. On the second set I dropsetted to 13.2lb DBs after 10 reps, and although the weight I used was lighter it felt HEAVIER. so went back to initial weight. I must have used my traps some, because I was feeling them afterwards.
3. Bent Over DB RR 4 x 15 - My 'weakest' exercise now. Used 12.5lb DBs, really focussing and concentrating. On the last two sets after 8 reps I dropsetted back to 8.8lb DBs, and those felt like I was doing nothing (although to continue on with the 12.5lb DBs would have meant not as good form). So, definitely got to wrok more here.
4. DB Shrugs 3 x 10 - Grabbed 44.44lb DBs and slowly did the reps. (I don't really need to do a lot for my traps, and may just stop doing exercises specifically for them).
Sleep - Time and Quality: ~2300-0810 (waking at 0315, 0325, 0420, and 0620), so ~9 hours sleep. Woke absolutely SHATTERED; whole body ached all over, especially quadriceps and arms. No dreams last night...
Mental Alertness/Focus: Been there. Suddenly at ~1350 more fatigued than usual, and passed out for 40 minutes (and I could easily do so again)...
Energy: Had it in the gym. Now just feel like death; shattered and not sure why (maybe training is taking more out of me than I thought?)...
Motivation: I WILL be what I want!
Mood/Aggression: Flat.
[nomedia="http://www.youtube.com/watch?v=3J8q4cBSkTQ"]YouTube - 3DoorsDown - Here without you[/nomedia]
Stress: HIGH!!!
Libido: A little after the gym. But there's no outlet for it (and I'm not wanted).
Joints: Left wrist was a little achy in the gym today, and had to be especially careful with DB SP (and keeping my wrists STRAIGHT). Was extending all my fingers (like a starfish) and slightly extending wrist to give some relief to it in between all sets at the gym (and sometimes afterwards as well). Took 2 x paracetamol after breakfast; not dulling any pain.
Endurance: Excellent.
Strength: Still down a little. But I'm pushing as hard as I can.
Quality of Training: Good. Rollers was more just a 'recovery' session. Resistance session was ok; I walked out of the gym feeling like I HAD worked, so that was fine.
Pump and Vascularity: Pump in the gym for sure. Also after the gym, but in my biceps (not sure why)...Vascularity was strong in forearms in the gym...
Muscle Hardness/Density: Glutes and legs. Arms as well (lifting again is making a world of difference; and it's nice to have hard muscles all the time).
Body Composition and Look: Still no looking in a mirror except in the gym. However, arms are starting to look better, and the definition in my anterior delts is returning.
Overall Sense of Feeling: DOMS in quadriceps is bad (I must have got them more than my glutes and hamstrings on Lunges and Step-Ups on Tuesday; GRRR). And for some reason I have major DOMS in my arms, especially biceps. Next week back on IGF-2 and the DOMS will go (can't wait!)
0937 - Rollers:
a. 5 min in 39x16 @ 60-65% HRmax @ 104 rpm
b. 5 min in 39x16 @ 70-75% HRmax @ 110 rpm
c. 10 min in 39x16 @ 75% HRmax @ 116 rpm
d. 10 min in 39x15 @ 75-80% HRmax @ 110 rpm
Started off easy. HR too low, so upped the caence slightly, getting it into a more acceptable range (but not really). Even though quadriceps were burning on walking, on my bike I didn't notice it; and the faster the cadence the less noticeable any 'ache' in my legs. After another 5 minutes increased the cadence yet again. Wanted HR even higher, so increased intensity, and was able to get it to a semi-decent level for the last third of the ride. More of a 'recovery' session than anything.
1010 - Stretch 22 min.
1104 - Shoulders/Traps (1 min recovery between sets, except DB SP - 90 sec recovery):
1. DB SP 6 x 12, 12, 10, 10, 8, 8 - Had longer recovery periods with these, because my 'training partner' was doing his squats between my sets. Selected 34.1lb DBs, since I was going to use the same weight for all sets. (My training partner put the DBs into my hands and took the left DB out of my hands at the start and end of each set because a) to swing them up into the 'start' position causes my left wrist extreme pain at the moment, and b) to let the left DB down afterwards causes my wrist to invert and flex and means agony). All sets were done well. The first set I accidentally tilted my wrist as I was getting the DB into the 'start' position and got a shock. The last 2 reps on the last 4 sets were all painstakingly done, with much effort. Determined to get all 6 sets done to a standard I was ok with. Felt like I had worked for sure.
2. DB LR 4 x 15 - Started out with 15.4lb DBs. I was actually going to go UP in weight from last week, but decided instead to increase reps. On the second set I dropsetted to 13.2lb DBs after 10 reps, and although the weight I used was lighter it felt HEAVIER. so went back to initial weight. I must have used my traps some, because I was feeling them afterwards.
3. Bent Over DB RR 4 x 15 - My 'weakest' exercise now. Used 12.5lb DBs, really focussing and concentrating. On the last two sets after 8 reps I dropsetted back to 8.8lb DBs, and those felt like I was doing nothing (although to continue on with the 12.5lb DBs would have meant not as good form). So, definitely got to wrok more here.
4. DB Shrugs 3 x 10 - Grabbed 44.44lb DBs and slowly did the reps. (I don't really need to do a lot for my traps, and may just stop doing exercises specifically for them).
Sleep - Time and Quality: ~2300-0810 (waking at 0315, 0325, 0420, and 0620), so ~9 hours sleep. Woke absolutely SHATTERED; whole body ached all over, especially quadriceps and arms. No dreams last night...
Mental Alertness/Focus: Been there. Suddenly at ~1350 more fatigued than usual, and passed out for 40 minutes (and I could easily do so again)...
Energy: Had it in the gym. Now just feel like death; shattered and not sure why (maybe training is taking more out of me than I thought?)...
Motivation: I WILL be what I want!
Mood/Aggression: Flat.
[nomedia="http://www.youtube.com/watch?v=3J8q4cBSkTQ"]YouTube - 3DoorsDown - Here without you[/nomedia]
Stress: HIGH!!!
Libido: A little after the gym. But there's no outlet for it (and I'm not wanted).
Joints: Left wrist was a little achy in the gym today, and had to be especially careful with DB SP (and keeping my wrists STRAIGHT). Was extending all my fingers (like a starfish) and slightly extending wrist to give some relief to it in between all sets at the gym (and sometimes afterwards as well). Took 2 x paracetamol after breakfast; not dulling any pain.
Endurance: Excellent.
Strength: Still down a little. But I'm pushing as hard as I can.
Quality of Training: Good. Rollers was more just a 'recovery' session. Resistance session was ok; I walked out of the gym feeling like I HAD worked, so that was fine.
Pump and Vascularity: Pump in the gym for sure. Also after the gym, but in my biceps (not sure why)...Vascularity was strong in forearms in the gym...
Muscle Hardness/Density: Glutes and legs. Arms as well (lifting again is making a world of difference; and it's nice to have hard muscles all the time).
Body Composition and Look: Still no looking in a mirror except in the gym. However, arms are starting to look better, and the definition in my anterior delts is returning.
Overall Sense of Feeling: DOMS in quadriceps is bad (I must have got them more than my glutes and hamstrings on Lunges and Step-Ups on Tuesday; GRRR). And for some reason I have major DOMS in my arms, especially biceps. Next week back on IGF-2 and the DOMS will go (can't wait!)
Rosie Chee
The Female Terminator
Day 99
0441 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
Cold this morning, but no rain (thankfully). People out going home from last night...Legs felt surprisingly good, and since no DOMS in quadriceps, better. First few sprints were done at full speed and I felt exhilarated with the efforts afterwards. As the efforts continued my knees started dropping and my arms started pumping less, as I grew a little fatigued (got to build that speed endurance back up with running), but I still felt good...I want to be doing HIIT runs 3 times a week from next week (so that means I HAVE to get up at 0315!)
0505 - Stretch 28 min.
0543 - Chest/Abs (1 min recovery between sets):
1. P/U (feet on floor; on fists, palms facing my body) 12 x 10 - The first 6 sets were ok, with the last rep on the sixth set when I started shaking badly and it being an effort to get it out. Seventh to ninth sets the last few reps were slow efforts. Right up to the tenth set I went all the way down until my chest and belly touched the floor. The tenth set was still ok, with a few trembling and painstaking reps. Decided to continue for 120-150 reps in total. Headache started after the eleventh set. The twelfth set saw the last 5 reps very slow and feeling as if my arms would collapse (heart beating rapidly); so I left it at 120 total reps (aiming for 150 next week).
2. Abs 1 x [a. plank x 1 min, b. side plank (right) x 1 min, c. side plank (left) x 1 min, d. plank x 2 min] - Heart still beating I started on Abs (simple exercises). Anterior delts were screaming a little. An effort to keep my core tight, and I was breathing heavily throughout.
Sleep - Time and Quality: ~2300-0325 (waking at 0315), so ~4.3 hours sleep. Woke feeling bright and perky and ready for anything. DOMS from yesterday was all gone. Felt fresh. Interesting, considering I have been struggling to get up early for a while (and twice in a week; we're getting somewhere). Some dreams last night...
Mental Alertness/Focus: Been quite busy since I got up. As with the last few days, started feeling quite out of it early afternoon, and fell asleep from 1300-1526, giving me nearly another 2.5 hours sleep...
Energy: I was like the energizer bunny until 1300...
Motivation: Today has been good to me re motivation and goals. Thank you, Christine, for that this morning
Mood/Aggression: Good. Positive. Thinking ahead. Planning.
Stress: HIGH!!!
Libido: A little early afternoon.
Joints: Left wrist has been good for the most part today (although not had anything to aggravate it either, really).
Endurance: Excellent.
Strength: Still a little down. But getting there.
Quality of Training: Good. HIIT was better than on Wednesday. P/U are progressing.
Pump and Vascularity: Pump in anterior delts quite bad during P/U (and some in plank)...Vascularity ok...
Muscle Hardness/Density: Glutes and legs. Anterior delts and arms.
Body Composition and Look: Arms looking better. The mirror can tentatively come out next week.
Overall Sense of Feeling: This weekend has definite goals. The ball started rolling today. I can only look FORWARD and take the risks I need to...
0441 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
Cold this morning, but no rain (thankfully). People out going home from last night...Legs felt surprisingly good, and since no DOMS in quadriceps, better. First few sprints were done at full speed and I felt exhilarated with the efforts afterwards. As the efforts continued my knees started dropping and my arms started pumping less, as I grew a little fatigued (got to build that speed endurance back up with running), but I still felt good...I want to be doing HIIT runs 3 times a week from next week (so that means I HAVE to get up at 0315!)
0505 - Stretch 28 min.
0543 - Chest/Abs (1 min recovery between sets):
1. P/U (feet on floor; on fists, palms facing my body) 12 x 10 - The first 6 sets were ok, with the last rep on the sixth set when I started shaking badly and it being an effort to get it out. Seventh to ninth sets the last few reps were slow efforts. Right up to the tenth set I went all the way down until my chest and belly touched the floor. The tenth set was still ok, with a few trembling and painstaking reps. Decided to continue for 120-150 reps in total. Headache started after the eleventh set. The twelfth set saw the last 5 reps very slow and feeling as if my arms would collapse (heart beating rapidly); so I left it at 120 total reps (aiming for 150 next week).
2. Abs 1 x [a. plank x 1 min, b. side plank (right) x 1 min, c. side plank (left) x 1 min, d. plank x 2 min] - Heart still beating I started on Abs (simple exercises). Anterior delts were screaming a little. An effort to keep my core tight, and I was breathing heavily throughout.
Sleep - Time and Quality: ~2300-0325 (waking at 0315), so ~4.3 hours sleep. Woke feeling bright and perky and ready for anything. DOMS from yesterday was all gone. Felt fresh. Interesting, considering I have been struggling to get up early for a while (and twice in a week; we're getting somewhere). Some dreams last night...
Mental Alertness/Focus: Been quite busy since I got up. As with the last few days, started feeling quite out of it early afternoon, and fell asleep from 1300-1526, giving me nearly another 2.5 hours sleep...
Energy: I was like the energizer bunny until 1300...
Motivation: Today has been good to me re motivation and goals. Thank you, Christine, for that this morning
Mood/Aggression: Good. Positive. Thinking ahead. Planning.
Stress: HIGH!!!
Libido: A little early afternoon.
Joints: Left wrist has been good for the most part today (although not had anything to aggravate it either, really).
Endurance: Excellent.
Strength: Still a little down. But getting there.
Quality of Training: Good. HIIT was better than on Wednesday. P/U are progressing.
Pump and Vascularity: Pump in anterior delts quite bad during P/U (and some in plank)...Vascularity ok...
Muscle Hardness/Density: Glutes and legs. Anterior delts and arms.
Body Composition and Look: Arms looking better. The mirror can tentatively come out next week.
Overall Sense of Feeling: This weekend has definite goals. The ball started rolling today. I can only look FORWARD and take the risks I need to...
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
Day 100
0940 - Rollers:
20 min in 39x16 @ 75-80% HRmax @ 120 rpm
Started off the way I finished it: swift pace, eager to get it over with. HR rose rapidly, and kept rising towards the end. Sweaty afterwards. Good, quick ride.
1004 - Stretch 23 min.
1135 - Arms/Abs (1 min recovery between sets/supersets, except Abs - 30 sec recovery):
1. Dips 4 x 6, 10, 10, 6 @ 106% b/w - I started out with these, even though the last time I did them I was through the roof in pain, because I NEED to do whatever it takes to get my strength and form back as soon as possible. I braced myself for the first set, the pain hitting on the first rep, and my left wrist clicking loud and painfully. Each rep was very forced, with my right side taking most of it (not good). On the next set (yes, one is NOT enough) I put my left hand into a fist and placed it palm down on the bar; no pain for that set, and I did as many reps as I could before my right arm would not do any more. The third set saw the pain return, and the last rep was almost not got out at all. The last set saw the pain in full force again, and I only managed 6 reps before almost collapsing off the bar.
Superset A -
2. DB FP 4 x 8 - Selected a 38.5lb DB with this, since last time my right arm was taking most of the weight on the heavier DBs. Even so, on the last two sets my right arm was straight as I did them, with the left having a 'curve' in it, and not able to straighten completely out because of wrist pain.
3. DB ZC 4 x 12 - Went light on these, with only 13.2lb DBs. First set felt like nothing, but I had to keep reminding myself to keep my left wrist STRAIGHT. Right bicep started burning on the ninth rep of the second set; the pump becoming stronger with each successive set. Stayed with the 13.2lb DBs for each set.
Superset B -
4. V-Bar TPD 4 x 8 - Set the weight at 60lb, and did as many as I could before my form started to falter. Good weight.
5. Inc. DB BC - Stayed with 13.2lb DBs. Feeling the burn with each set.
Superset C -
6. O/H R/C T/Ext 2 x 12 - Left the weight at 60lb. The last rep of the first set was slowly got out, and I almost didn't make it at all on the second set. Left wrist twinging during these; ignoring it.
7. Alt. DB HC 2 x 12 - Used 16.5lb DB, since last time used 15.4lb and managed ok.
8. Abs 3 x [a. weighted crunch x 10, b. reverse curl (on bench) x 10, c. bicycle x 20] - Weighted crunch with a 45lb DB; easy. Feeling the reverse curls on my lower abs from the second set. Bicycle was fine, although a little bit of an effort on the last set.
Sleep - Time and Quality: ~0100-0722 (waking at 0315 and 0325), so ~6.25 hours sleep. I was quite drowsy on waking and couldn't get up until 0754. I had trouble getting to sleep last night from excitement; but sleep was deep when I did. Dreams, yeah, baby
Mental Alertness/Focus: It's been all go from the time I got off the rollers this morning (which is why the later resistance session, so that I could get things out of the way)...
Energy: A good mood gives me energy like nothing else. And when I'm excited, yeah, can barely keep still
Motivation: I DEFINITELY have to get back into shape as soon as possible now. However, I am going to do it primarily with my diet and training alone, with a few extra supplements (aside from my staples) over the next 8-12 weeks.
Mood/Aggression: Happy. Like an excitable little puppy in the park chasing a frisbee.
Stress: HIGH!!!
Libido: Definitely.
Joints: After Dips it has been a constant source of pain (despite the codeine I took after breakfast); the pain being a cold burning
Endurance: Excellent.
Strength: Room for improvement definitely. Arms day, triceps exercises in particular, is where I am starting to see the most weakness (due to wrist).
Quality of Training: I felt like I worked really hard this session. Walked out of the gym smiling.
Pump and Vascularity: Pump in biceps (right especially) was painful throughout most of my biceps' exercises...Vascularity in forearms was the strongest I have seen it in a while, all knotted and thick (again right moreso than left), and right brachial vein snaking down my biceps...
Muscle Hardness/Density: Glutes and legs. Anterior delts and arms.
Body Composition and Look: Arms looked good in the gym (now to get more definition BACK).
Overall Sense of Feeling: What is life without risks? Sometimes you just have to grab the opportunities that come your way with full force and not look back. That's what I'm doing. It's intoxicating!
0940 - Rollers:
20 min in 39x16 @ 75-80% HRmax @ 120 rpm
Started off the way I finished it: swift pace, eager to get it over with. HR rose rapidly, and kept rising towards the end. Sweaty afterwards. Good, quick ride.
1004 - Stretch 23 min.
1135 - Arms/Abs (1 min recovery between sets/supersets, except Abs - 30 sec recovery):
1. Dips 4 x 6, 10, 10, 6 @ 106% b/w - I started out with these, even though the last time I did them I was through the roof in pain, because I NEED to do whatever it takes to get my strength and form back as soon as possible. I braced myself for the first set, the pain hitting on the first rep, and my left wrist clicking loud and painfully. Each rep was very forced, with my right side taking most of it (not good). On the next set (yes, one is NOT enough) I put my left hand into a fist and placed it palm down on the bar; no pain for that set, and I did as many reps as I could before my right arm would not do any more. The third set saw the pain return, and the last rep was almost not got out at all. The last set saw the pain in full force again, and I only managed 6 reps before almost collapsing off the bar.
Superset A -
2. DB FP 4 x 8 - Selected a 38.5lb DB with this, since last time my right arm was taking most of the weight on the heavier DBs. Even so, on the last two sets my right arm was straight as I did them, with the left having a 'curve' in it, and not able to straighten completely out because of wrist pain.
3. DB ZC 4 x 12 - Went light on these, with only 13.2lb DBs. First set felt like nothing, but I had to keep reminding myself to keep my left wrist STRAIGHT. Right bicep started burning on the ninth rep of the second set; the pump becoming stronger with each successive set. Stayed with the 13.2lb DBs for each set.
Superset B -
4. V-Bar TPD 4 x 8 - Set the weight at 60lb, and did as many as I could before my form started to falter. Good weight.
5. Inc. DB BC - Stayed with 13.2lb DBs. Feeling the burn with each set.
Superset C -
6. O/H R/C T/Ext 2 x 12 - Left the weight at 60lb. The last rep of the first set was slowly got out, and I almost didn't make it at all on the second set. Left wrist twinging during these; ignoring it.
7. Alt. DB HC 2 x 12 - Used 16.5lb DB, since last time used 15.4lb and managed ok.
8. Abs 3 x [a. weighted crunch x 10, b. reverse curl (on bench) x 10, c. bicycle x 20] - Weighted crunch with a 45lb DB; easy. Feeling the reverse curls on my lower abs from the second set. Bicycle was fine, although a little bit of an effort on the last set.
Sleep - Time and Quality: ~0100-0722 (waking at 0315 and 0325), so ~6.25 hours sleep. I was quite drowsy on waking and couldn't get up until 0754. I had trouble getting to sleep last night from excitement; but sleep was deep when I did. Dreams, yeah, baby
Mental Alertness/Focus: It's been all go from the time I got off the rollers this morning (which is why the later resistance session, so that I could get things out of the way)...
Energy: A good mood gives me energy like nothing else. And when I'm excited, yeah, can barely keep still
Motivation: I DEFINITELY have to get back into shape as soon as possible now. However, I am going to do it primarily with my diet and training alone, with a few extra supplements (aside from my staples) over the next 8-12 weeks.
Mood/Aggression: Happy. Like an excitable little puppy in the park chasing a frisbee.
Stress: HIGH!!!
Libido: Definitely.
Joints: After Dips it has been a constant source of pain (despite the codeine I took after breakfast); the pain being a cold burning
Endurance: Excellent.
Strength: Room for improvement definitely. Arms day, triceps exercises in particular, is where I am starting to see the most weakness (due to wrist).
Quality of Training: I felt like I worked really hard this session. Walked out of the gym smiling.
Pump and Vascularity: Pump in biceps (right especially) was painful throughout most of my biceps' exercises...Vascularity in forearms was the strongest I have seen it in a while, all knotted and thick (again right moreso than left), and right brachial vein snaking down my biceps...
Muscle Hardness/Density: Glutes and legs. Anterior delts and arms.
Body Composition and Look: Arms looked good in the gym (now to get more definition BACK).
Overall Sense of Feeling: What is life without risks? Sometimes you just have to grab the opportunities that come your way with full force and not look back. That's what I'm doing. It's intoxicating!
Rosie Chee
The Female Terminator
Yes
The last couple of days have been good to me about getting my head in the right place and really deciding what I want and then giving me the chance to pursue those desires. I'm going to be bouncing around like a kid let loose in a candy store for the next few months :mischievous:
Rosie Chee
The Female Terminator
Day 101
0839 - Rollers:
20 min in 39x16 @ 80-85% HRmax @ 118 rpm
Wasn't really in the mood for training this morning; but I've already had my day off this week (and I have sufficient motivation for it), so it was on the rollers. Started out hard and fast, aiming for a higher intensity session, where I didn't have to think about too much but keeping my legs ticking over. Legs actually felt a little sluggish for the first few minutes, with some dull 'aching' in my quadriceps (but that soon passed). Finished all sweaty and glowing.
0901 - Stretch 20 min.
Sleep - Time and Quality: ~2200-0659 (waking at 0315), so nearly 9 hours sleep. Took a little while getting to sleep last night, since was so excited and mind was going at a million miles an hour. Dreams were great.
Mental Alertness/Focus: Haven't been in the mood for much thinking or doing anything that requires too much concentration today; just been reading...
Energy: Had it on the rollers. And bouncing around the room like a rubber ball, until I settled down with a book...
Motivation: Hell yeah, baby!!!
Mood/Aggression: Barely any aggression; it's being swept aside for something almost resembling 'happy'.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: This has been strong as today. If I was there...
Joints: Left wrist has been in a bit of pain; and earlier, leaning on my left wrist, it gave out on me. Took 60mg of codeine after breakfast, but it has done little. Dips affected it more than I realized. I DO need to be a bit more careful.
Endurance: Good.
Strength: N/A.
Quality of Training: A hard, fast ride to the finish.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms are starting to get a bit more definition (and 'shape) back to them now that I'm back in the gym...Mirror can come out again tomorrow...
Overall Sense of Feeling: The next few months can't pass quickly enough!
0839 - Rollers:
20 min in 39x16 @ 80-85% HRmax @ 118 rpm
Wasn't really in the mood for training this morning; but I've already had my day off this week (and I have sufficient motivation for it), so it was on the rollers. Started out hard and fast, aiming for a higher intensity session, where I didn't have to think about too much but keeping my legs ticking over. Legs actually felt a little sluggish for the first few minutes, with some dull 'aching' in my quadriceps (but that soon passed). Finished all sweaty and glowing.
0901 - Stretch 20 min.
Sleep - Time and Quality: ~2200-0659 (waking at 0315), so nearly 9 hours sleep. Took a little while getting to sleep last night, since was so excited and mind was going at a million miles an hour. Dreams were great.
Mental Alertness/Focus: Haven't been in the mood for much thinking or doing anything that requires too much concentration today; just been reading...
Energy: Had it on the rollers. And bouncing around the room like a rubber ball, until I settled down with a book...
Motivation: Hell yeah, baby!!!
Mood/Aggression: Barely any aggression; it's being swept aside for something almost resembling 'happy'.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: This has been strong as today. If I was there...
Joints: Left wrist has been in a bit of pain; and earlier, leaning on my left wrist, it gave out on me. Took 60mg of codeine after breakfast, but it has done little. Dips affected it more than I realized. I DO need to be a bit more careful.
Endurance: Good.
Strength: N/A.
Quality of Training: A hard, fast ride to the finish.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms are starting to get a bit more definition (and 'shape) back to them now that I'm back in the gym...Mirror can come out again tomorrow...
Overall Sense of Feeling: The next few months can't pass quickly enough!
Rosie Chee
The Female Terminator
The Next 30 Days - Supplements
Tomorrow will start my 'mass stack'.
I shall be using the following:
Muscle Growth Stack
* Activate Xtreme: 2 caps first thing in the morning, and 2 caps last thing at night.
* IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night.
* Drive: 2 caps 60-80 min pre-gym , and 2 caps 6-8 hours post-dose 1 (resistance training days); 2 caps first thing in the morning, and 2 caps 6-8 hours post dose 1 (non-resistance training days)
Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps last thing at night (resistance training days); 2 caps immediately post-cardio, and 4 caps last thing at night (non-resistance training days).
Energy
* RPM: 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning (non-resistance training days).
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Protein Powder/BCAA's
* Leppin Sport Pro4: 1 scoop (i.e. 40g) with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* Lipotropic Protein (when the Leppin Pro 4 runs out): 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
Tomorrow will start my 'mass stack'.
I shall be using the following:
Muscle Growth Stack
* Activate Xtreme: 2 caps first thing in the morning, and 2 caps last thing at night.
* IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night.
* Drive: 2 caps 60-80 min pre-gym , and 2 caps 6-8 hours post-dose 1 (resistance training days); 2 caps first thing in the morning, and 2 caps 6-8 hours post dose 1 (non-resistance training days)
Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps last thing at night (resistance training days); 2 caps immediately post-cardio, and 4 caps last thing at night (non-resistance training days).
Energy
* RPM: 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning (non-resistance training days).
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Protein Powder/BCAA's
* Leppin Sport Pro4: 1 scoop (i.e. 40g) with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* Lipotropic Protein (when the Leppin Pro 4 runs out): 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
Rosie Chee
The Female Terminator
Yes. I have used them all before, EXCEPT the Activate Xtreme. Aside from the basic staples I have just had 1-2 weeks off all of them as well, so that my body is 'fresh'. And since I am only 2 weeks back into resistance training after my injury, then it's time to see what the Activate Xtreme (since I know how my body reacts to the rest of the supplements) can do [with them].
Once the Activate Xtreme cycle is up, then I have a few other goodies I will be using in the coming months thereafter.
Rosie Chee
The Female Terminator
ooh Activate Xtreme! It will be interesting to see what results you get along with igf-2!
Yes (if I gain back the muscle mass that I lost (from pre-injury to now - stats in today's post) I will be happy). I have been looking forward to this stack for a while now (before I broke my left scaphoid I'd actually been planning on starting it the week after that).
nycste
Well-known member
i hope you gain that muscle back too buddy, my left leg is like half an inch smaller then my right leg and it bothers me soo much, i feel like i can see it in mirrors and it might be a mental thing, damn 2 surgeries on that knee heh
Rosie Chee
The Female Terminator
Surprisingly enough, my left bicep is only 1cm (unflexed AND flexed) than my right, and my forearms are the same; so not a lot of difference. The muscle I lost was from the general area of [both] deltoids and arms.
nycste
Well-known member
did u workout today or total slack, cuz i slacked ha
Rosie Chee
The Female Terminator
Day 102
PRE-Statistics
All of the listed statistics are as of today (taken this morning), and will be compared to POST statistics at the end of my 30 days of the Activate Xtreme/IGF-2/Drive stack.
Body Statistics
Body Mass: 50kg (i.e. 110lb) - I was 51kg pre-injury.
Body Composition: 11.3% BF - I was 10% BF pre-injury; this means that from my injury to now I have lost 1.55kg (i.e. 3.41lb) of LBM and gained 0.55kg (i.e. 1.21lb) of BF.
Fitness Statistics
Resting Heart Rate: 40 contractions per minute (cpm).
Blood Statistics
Results will be posted when I get them. Looking more at hormone levels though, to see what Activate Xtreme/IGF-2/Drive does to my Total Testosterone, Free Testosterone, and SHBG levels.
0440 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
Started out well. I felt strong and fast and like I had wings. Efforts were well done, from start to finish (although I was tasting blood in my throat from the second effort). I was 30 seconds faster than I was last Friday (and on Friday I was 30 seconds faster than I had been on Wednesday) to my turn-point; so I was pretty pleased. Bring on the early morning runs again!
0504 - Stretch 32 min.
Sleep - Time and Quality: ~2200-0315, so ~5.25 hours sleep (perfect). Sleep was deep. Full of dreams. I was alert and awake from the moment I got out of bed.
Mental Alertness/Focus: Been there...
Energy: Absolutely this morning; getting up early (0315 early) and exercise are like an energy-drug to me. I am a little spent now, though...
Motivation: I have my eye on the prize!
Mood/Aggression: Calm on the outside. Bouncing around like a kid at Christmas on the inside.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: OH MY!
Joints: Just one small twinge in my wrist during my run (I 'flicked' it); aside from that, nothing.
Endurance: Good.
Strength: N/A.
Quality of Training: Excellent; that was the BEST HIIT Run to date.
Pump and Vascularity: Pump in legs after the HIIT Run...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: A brief look in the mirror: Relaxed I can see my top 2 abs; flexed I can see the top 4; and always that groove down the middle of my torso. Anterior delts are a little more defined, and legs as usual. All going to get better over the next few months though...
Overall Sense of Feeling: Gooooood!
PRE-Statistics
All of the listed statistics are as of today (taken this morning), and will be compared to POST statistics at the end of my 30 days of the Activate Xtreme/IGF-2/Drive stack.
Body Statistics
Body Mass: 50kg (i.e. 110lb) - I was 51kg pre-injury.
Body Composition: 11.3% BF - I was 10% BF pre-injury; this means that from my injury to now I have lost 1.55kg (i.e. 3.41lb) of LBM and gained 0.55kg (i.e. 1.21lb) of BF.
Fitness Statistics
Resting Heart Rate: 40 contractions per minute (cpm).
Blood Statistics
Results will be posted when I get them. Looking more at hormone levels though, to see what Activate Xtreme/IGF-2/Drive does to my Total Testosterone, Free Testosterone, and SHBG levels.
0440 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 4 min jogging
Started out well. I felt strong and fast and like I had wings. Efforts were well done, from start to finish (although I was tasting blood in my throat from the second effort). I was 30 seconds faster than I was last Friday (and on Friday I was 30 seconds faster than I had been on Wednesday) to my turn-point; so I was pretty pleased. Bring on the early morning runs again!
0504 - Stretch 32 min.
Sleep - Time and Quality: ~2200-0315, so ~5.25 hours sleep (perfect). Sleep was deep. Full of dreams. I was alert and awake from the moment I got out of bed.
Mental Alertness/Focus: Been there...
Energy: Absolutely this morning; getting up early (0315 early) and exercise are like an energy-drug to me. I am a little spent now, though...
Motivation: I have my eye on the prize!
Mood/Aggression: Calm on the outside. Bouncing around like a kid at Christmas on the inside.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: OH MY!
Joints: Just one small twinge in my wrist during my run (I 'flicked' it); aside from that, nothing.
Endurance: Good.
Strength: N/A.
Quality of Training: Excellent; that was the BEST HIIT Run to date.
Pump and Vascularity: Pump in legs after the HIIT Run...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: A brief look in the mirror: Relaxed I can see my top 2 abs; flexed I can see the top 4; and always that groove down the middle of my torso. Anterior delts are a little more defined, and legs as usual. All going to get better over the next few months though...
Overall Sense of Feeling: Gooooood!
Rosie Chee
The Female Terminator
Day 103
1515 - Legs/Abs (1 min recovery between sets/supersets):
1. PBJ 2 x 100 - Since I wasn't still warm from having finished cardio ~60 minutes prior (as I usually am) I started out with some rapid PBJ. Got the heart going. Legs felt a little wobbly after so many reps (not used to that many at once), but was ok.
Superset A -
2. BB BS 4 x 10 @ 128% b/w - Still a light weight, but heavy enough for now (I actually probably won't go much heavier, since I don't need to). These were fine.
3. Jump Squats 4 x 20 @ b/w - Plyometrics thrown in to keep my HR up. Supersets as well. These were fine. All the way to the ground on each one. The last few reps on the last set were a bit slower, with laboured breathing.
Superset B -
4. BB Lunges (forward onto box) 4 x 20 @ 92% b/w - A little heavier than last week. Managed fine; better, actually. Feeling hamstrings and glutes a little in the last set.
5. Split Squat Jumps 4 x 10 @ b/w - Feeling like my legs were going to collapse under me by the time I was finished each set of these. Heart still pounding and sweating from the effort.
6. BB RD (on box) 4 x 10 @ 92% b/w - Again, heavier than last week. Grip was fine until the last set, when I did the last couple of reps slower (not sure why), trying to clench my hands to the BB as hard as possible. Feeling the stretch in my right hamstring on the last set also.
7. Box Jumps (double feet, side-to-side) 2 x 10 - Don't know why I did these. Added them in just because (I was going to do Bench Jumps, where I jump over 4-5 benches in a row, but decided against it). Slow. Just served to make my legs feel even more exhausted.
8. Abs 3 x [a. s/b crunch (feet on BB, knees at 90 degree flexion) x 20, b. s/d db-leg lifts x 15, c. reverse curl x 10] - Feeling the burn.
1645 - Stretch 20 min.
Sleep - Time and Quality: ~2215-0718 (waking at 0420), so ~9 hours sleep. Felt absolutely shattered on waking, and for some reason my glutes hurt. Because I had an early appointment there wasn't time to do my morning cardio, and I considered having a day off (however, ended up doing cardio/resistance in the one session). Sleep was some weird dreams.
Mental Alertness/Focus: Been there...
Energy: Haven't really had any much today. I felt like falling asleep even a few hours after getting up, and from 1300 to 1445 I felt like going back to be (but didn't). In the gym I was fine, though (must have been the RPM)...
Motivation: It wasn't a complete day off; Legs got done (and it was kind of like a cardio/resistance session).
Mood/Aggression: There's a small cloud on the horizon.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: YES!
Joints: Ever since I saw the doctor at the Stress Fracture Clinic today, my left wrist has been in dull, aching pain.
Endurance: Excellent.
Strength: Legs' day is NOT about strength.
Quality of Training: Great. I had my heart pounding from the word go, and kept it elevated throughout, keeping the intensity up by supersets and plyomtrics and pushing the pace. There were so many times when I thought I would fall over.
Pump and Vascularity: Pump hell yeah...Vascularity average...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Same as yesterday...
Overall Sense of Feeling: Ok, so today I had a visit from a couple of people from the MedLab here re my visit for PRE-bloods. Apparently I can't get my bloods done the way I have been for the last 6 years, unless I want to pay $300 per time. Um. So, sorry to disappoint, but bloods won't be being done; I was actually really interested in seeing what Activate Xtreme/IGF-2/Drive did in changing my hormonal levels.
1515 - Legs/Abs (1 min recovery between sets/supersets):
1. PBJ 2 x 100 - Since I wasn't still warm from having finished cardio ~60 minutes prior (as I usually am) I started out with some rapid PBJ. Got the heart going. Legs felt a little wobbly after so many reps (not used to that many at once), but was ok.
Superset A -
2. BB BS 4 x 10 @ 128% b/w - Still a light weight, but heavy enough for now (I actually probably won't go much heavier, since I don't need to). These were fine.
3. Jump Squats 4 x 20 @ b/w - Plyometrics thrown in to keep my HR up. Supersets as well. These were fine. All the way to the ground on each one. The last few reps on the last set were a bit slower, with laboured breathing.
Superset B -
4. BB Lunges (forward onto box) 4 x 20 @ 92% b/w - A little heavier than last week. Managed fine; better, actually. Feeling hamstrings and glutes a little in the last set.
5. Split Squat Jumps 4 x 10 @ b/w - Feeling like my legs were going to collapse under me by the time I was finished each set of these. Heart still pounding and sweating from the effort.
6. BB RD (on box) 4 x 10 @ 92% b/w - Again, heavier than last week. Grip was fine until the last set, when I did the last couple of reps slower (not sure why), trying to clench my hands to the BB as hard as possible. Feeling the stretch in my right hamstring on the last set also.
7. Box Jumps (double feet, side-to-side) 2 x 10 - Don't know why I did these. Added them in just because (I was going to do Bench Jumps, where I jump over 4-5 benches in a row, but decided against it). Slow. Just served to make my legs feel even more exhausted.
8. Abs 3 x [a. s/b crunch (feet on BB, knees at 90 degree flexion) x 20, b. s/d db-leg lifts x 15, c. reverse curl x 10] - Feeling the burn.
1645 - Stretch 20 min.
Sleep - Time and Quality: ~2215-0718 (waking at 0420), so ~9 hours sleep. Felt absolutely shattered on waking, and for some reason my glutes hurt. Because I had an early appointment there wasn't time to do my morning cardio, and I considered having a day off (however, ended up doing cardio/resistance in the one session). Sleep was some weird dreams.
Mental Alertness/Focus: Been there...
Energy: Haven't really had any much today. I felt like falling asleep even a few hours after getting up, and from 1300 to 1445 I felt like going back to be (but didn't). In the gym I was fine, though (must have been the RPM)...
Motivation: It wasn't a complete day off; Legs got done (and it was kind of like a cardio/resistance session).
Mood/Aggression: There's a small cloud on the horizon.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: YES!
Joints: Ever since I saw the doctor at the Stress Fracture Clinic today, my left wrist has been in dull, aching pain.
Endurance: Excellent.
Strength: Legs' day is NOT about strength.
Quality of Training: Great. I had my heart pounding from the word go, and kept it elevated throughout, keeping the intensity up by supersets and plyomtrics and pushing the pace. There were so many times when I thought I would fall over.
Pump and Vascularity: Pump hell yeah...Vascularity average...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Same as yesterday...
Overall Sense of Feeling: Ok, so today I had a visit from a couple of people from the MedLab here re my visit for PRE-bloods. Apparently I can't get my bloods done the way I have been for the last 6 years, unless I want to pay $300 per time. Um. So, sorry to disappoint, but bloods won't be being done; I was actually really interested in seeing what Activate Xtreme/IGF-2/Drive did in changing my hormonal levels.
nycste
Well-known member
i been waking up that way everyday lol
Rosie Chee
The Female Terminator
They said that the pain was normal, and would subside a little, but never ever really go away. Asked if I wanted a physiotherapist, but I'm doing my rehabilitation programme (albeit a little more aggressively than I should). Aside from that, not a lot else.
Not sure WHY I was so exhausted; I only did my HIIT Run the day before. But the no desire to train has been an issue lately, especially when I have all the motivation in the world and SHOULD be!
Maybe you need something to help get you OUT of bed
Chub
Well-known member
Rosie Chee
The Female Terminator
i laughed out loud and choked on my pasta when reading that!
Yeah well it's been pretty HIGH lately, to put it MILDLY...Why the UNhappy face?
Chub
Well-known member
because i choked on my pasta and it's not a nice feeling lol :surprised:
Rosie Chee
The Female Terminator
Not quite sure how I missed this, but yes I trained that day (post was below yours).
I see :mischievous:
Rosie Chee
The Female Terminator
Day 103
0433 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 90 sec effort
d. 4 min jogging
Started out ok. As I got a little further into my run I could smell fish and chips on the air (because I run past the hospital, and the chefs could be preparing such for the cafeteria?) Side/headwind out. First few efforts were the best. Slowed considerably though, in the last 8 sprints. Was feeling as if I couldn't breathe, like I didn't have enough oxygen in me, and had to keep gasping air (and drinking water, when I got home). Added in a longer sprint, just to make sure my body knew who was the boss. Right knee started aching a little during the 'cool-down', slowing me a little more. However, overall, an ok run.
0514 - Stretch 21 min.
0600 - Shoulders (1 min recovery between sets):
1. BB Clean and Press 4 x 10 @ 46% b/w - Decided that I am going to add this in on Shoulders' day. The first set was really me just making sure my technique was right. Just used the BB (which was 50.6lb), and that was enough for me. The first two sets were fine, and my heart was racing after only the first. The third set saw the last 4 reps a little slower, as it became more of an effort; and the last 3 reps on the last set were done slowly. Loved the way this exercise made me feel though. And seeing good definition in anterior delts in the mirror.
2. BB Military Press 1 x 6 @ 46% b/w- Instead of doing a BB SP seated, decided on this. Stayed at 50.6lb. Awkward it was, so decided to finish the rest of these sets as BB Push Press.
3. BB Push Press 3 x 6 @ 46% b/w - Same weight as the above. This was a little better for me, especially with the bent knees and 'push'. My legs were shaking at the end of every set, and I had to steady myself on a bench. The last 2 reps on the last set were a battle.
4. DB SP 2 x 15 - Selected 38.5lb DBs, but after 3 reps my arms were giving out (due to exercises 1-3), so went down to 22lb DB, and got out what I could before I almost dropped them. The second set was matching reps for what I'd done in total on the first set. Not great, but acceptable.
5. DB LR 4 x 12 - Weaker also on these after exercises 1-3. Dropsetted the first and third sets. Seeing great deltoid definition during.
6. Bent Over DB RR 4 x 12 - Same weight as last week for these. They were ok, but not great. Changing exercise for rear delts (maybe cables) next week.
7. BB Clean and Press 2 x 10 @ 46% b/w - Since I loved these so much, finished off the session with another couple of sets, struggling from the 5th rep of each set; but getting them done (I also feel that my form was the best in these last two sets than at the start; although I focussed on it in every set).
Sleep - Time and Quality: ~2200-0315, so ~5.25 hours sleep. Sleep was deep. Woke fresh and perky. Dreaming...
Mental Alertness/Focus: There this morning...
Energy: After yesterday, didn't really have a lot of energy (although I didn't do anything that much). Was good during training this morning. After my HIIT Run I felt as though I couldn't breathe, like I needed to be drinking lots of water, to get some oxygen into my system (not sure what's up with that), which made me feel a little fatigued. Passed out ~1330, until 1623 this afternoon, adding nearly 3 hours sleep to my day. Feeling absolutely shattered (and vastus medialis has serious DOMS and PAIN)...
Motivation: Yup.
Mood/Aggression: A little disappointment in self...Otherwise, pretty happy.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: Definitely! ESPECIALLY after the gym (not sure why it's higher then, but is is, particularly if I've had a good session).
Joints: Left wrist has been in pain since the gym (although it was mostly ok DURING resistance training).
Endurance: Excellent.
Strength: BB Clean and Press, BB Military Press, and BB Push Press are all exercises that I haven't done much of before (but will be adding in), so today wasn't really about strength, but making sure I had the technique right; and the weight I used was about perfect for what I did. I was a bit weaker on everything else afterwards, but that's ok.
Quality of Training: Brilliant. When you feel your heart pounding like a train's chasing you, and your legs feel like they're going to collapse at any minute if you don't grab a hold of something, then that's a good session!
Pump and Vascularity: Pump almost from the start...Vascularity strong, especially through biceps and forearms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Ok. It WILL get better, though...Delts and arms looking better every day in the gym. Chest is also leaner than it was (one of the most noticeable changes in the gym), and breasts are less full again...
Overall Sense of Feeling: Aside from the serious DOMS in my vastus medialis (which doesn't tempt me to want to move much), and feeling so very thirsty (had had 4.5 litres of water by 1200), I am good...The countdown until I enter the US summer has started...
0433 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 90 sec effort
d. 4 min jogging
Started out ok. As I got a little further into my run I could smell fish and chips on the air (because I run past the hospital, and the chefs could be preparing such for the cafeteria?) Side/headwind out. First few efforts were the best. Slowed considerably though, in the last 8 sprints. Was feeling as if I couldn't breathe, like I didn't have enough oxygen in me, and had to keep gasping air (and drinking water, when I got home). Added in a longer sprint, just to make sure my body knew who was the boss. Right knee started aching a little during the 'cool-down', slowing me a little more. However, overall, an ok run.
0514 - Stretch 21 min.
0600 - Shoulders (1 min recovery between sets):
1. BB Clean and Press 4 x 10 @ 46% b/w - Decided that I am going to add this in on Shoulders' day. The first set was really me just making sure my technique was right. Just used the BB (which was 50.6lb), and that was enough for me. The first two sets were fine, and my heart was racing after only the first. The third set saw the last 4 reps a little slower, as it became more of an effort; and the last 3 reps on the last set were done slowly. Loved the way this exercise made me feel though. And seeing good definition in anterior delts in the mirror.
2. BB Military Press 1 x 6 @ 46% b/w- Instead of doing a BB SP seated, decided on this. Stayed at 50.6lb. Awkward it was, so decided to finish the rest of these sets as BB Push Press.
3. BB Push Press 3 x 6 @ 46% b/w - Same weight as the above. This was a little better for me, especially with the bent knees and 'push'. My legs were shaking at the end of every set, and I had to steady myself on a bench. The last 2 reps on the last set were a battle.
4. DB SP 2 x 15 - Selected 38.5lb DBs, but after 3 reps my arms were giving out (due to exercises 1-3), so went down to 22lb DB, and got out what I could before I almost dropped them. The second set was matching reps for what I'd done in total on the first set. Not great, but acceptable.
5. DB LR 4 x 12 - Weaker also on these after exercises 1-3. Dropsetted the first and third sets. Seeing great deltoid definition during.
6. Bent Over DB RR 4 x 12 - Same weight as last week for these. They were ok, but not great. Changing exercise for rear delts (maybe cables) next week.
7. BB Clean and Press 2 x 10 @ 46% b/w - Since I loved these so much, finished off the session with another couple of sets, struggling from the 5th rep of each set; but getting them done (I also feel that my form was the best in these last two sets than at the start; although I focussed on it in every set).
Sleep - Time and Quality: ~2200-0315, so ~5.25 hours sleep. Sleep was deep. Woke fresh and perky. Dreaming...
Mental Alertness/Focus: There this morning...
Energy: After yesterday, didn't really have a lot of energy (although I didn't do anything that much). Was good during training this morning. After my HIIT Run I felt as though I couldn't breathe, like I needed to be drinking lots of water, to get some oxygen into my system (not sure what's up with that), which made me feel a little fatigued. Passed out ~1330, until 1623 this afternoon, adding nearly 3 hours sleep to my day. Feeling absolutely shattered (and vastus medialis has serious DOMS and PAIN)...
Motivation: Yup.
Mood/Aggression: A little disappointment in self...Otherwise, pretty happy.
Stress: About a 7 on the 1 to 10 'stress scale'.
Libido: Definitely! ESPECIALLY after the gym (not sure why it's higher then, but is is, particularly if I've had a good session).
Joints: Left wrist has been in pain since the gym (although it was mostly ok DURING resistance training).
Endurance: Excellent.
Strength: BB Clean and Press, BB Military Press, and BB Push Press are all exercises that I haven't done much of before (but will be adding in), so today wasn't really about strength, but making sure I had the technique right; and the weight I used was about perfect for what I did. I was a bit weaker on everything else afterwards, but that's ok.
Quality of Training: Brilliant. When you feel your heart pounding like a train's chasing you, and your legs feel like they're going to collapse at any minute if you don't grab a hold of something, then that's a good session!
Pump and Vascularity: Pump almost from the start...Vascularity strong, especially through biceps and forearms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Ok. It WILL get better, though...Delts and arms looking better every day in the gym. Chest is also leaner than it was (one of the most noticeable changes in the gym), and breasts are less full again...
Overall Sense of Feeling: Aside from the serious DOMS in my vastus medialis (which doesn't tempt me to want to move much), and feeling so very thirsty (had had 4.5 litres of water by 1200), I am good...The countdown until I enter the US summer has started...
Rosie Chee
The Female Terminator
You've got some nice compound movements in there, girl!
Yep, making sure that most of what I do is compound, multijoint now. Especially since I want back that muscle mass I lost (and to gain back strength to a decent level as well).
Rosie Chee
The Female Terminator
Day 105
1033 - Rollers:
60 min in 39x16 @ 65-70% HRmax @ 108 rpm
Not really in the mood for training at all. Got on and just let legs select a pace. Vastus medialis actually hurt a little, and medial right knee was aching some. Drinking lots of water and sweating profusely.
1137 - Stretch 20 min.
Sleep - Time and Quality: ~2330-0846 (waking at 0420 and 0746), so ~9.25 hours sleep. However, I kind of felt like I was semi-conscious since waking at 0746, drifting in and out of awake and sleep. Sleep was deep. Dreams were, um, interesting. Woke up aching all over, from legs to glutes to shoulders..
Mental Alertness/Focus: There...
Energy: My whole body has felt like one big bruise since I woke up. I had enough trouble getting up this morning as it was. Training was not really an effort, since I used it as a recovery session; but motivation to do it WAS. Not really had a lot of energy all day...
Motivation: There.
Mood/Aggression: Still got most of a smile on my face...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Up.
Joints: Left wrist only twinged a couple of times...Right medial knee was an issue (that I IGNORED) when cycling...
Endurance: Excellent.
Strength: N/A
Quality of Training: It was a nice, easy recovery session.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Looking a little slimmer...
Overall Sense of Feeling: Soooo tempted to make today my Day Off. Didn't (and glad I didn't). Feeling better pm than am...I can definitely tell when I'm using a product with Icariin in, and now I'm using THREE...
1033 - Rollers:
60 min in 39x16 @ 65-70% HRmax @ 108 rpm
Not really in the mood for training at all. Got on and just let legs select a pace. Vastus medialis actually hurt a little, and medial right knee was aching some. Drinking lots of water and sweating profusely.
1137 - Stretch 20 min.
Sleep - Time and Quality: ~2330-0846 (waking at 0420 and 0746), so ~9.25 hours sleep. However, I kind of felt like I was semi-conscious since waking at 0746, drifting in and out of awake and sleep. Sleep was deep. Dreams were, um, interesting. Woke up aching all over, from legs to glutes to shoulders..
Mental Alertness/Focus: There...
Energy: My whole body has felt like one big bruise since I woke up. I had enough trouble getting up this morning as it was. Training was not really an effort, since I used it as a recovery session; but motivation to do it WAS. Not really had a lot of energy all day...
Motivation: There.
Mood/Aggression: Still got most of a smile on my face...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Up.
Joints: Left wrist only twinged a couple of times...Right medial knee was an issue (that I IGNORED) when cycling...
Endurance: Excellent.
Strength: N/A
Quality of Training: It was a nice, easy recovery session.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Looking a little slimmer...
Overall Sense of Feeling: Soooo tempted to make today my Day Off. Didn't (and glad I didn't). Feeling better pm than am...I can definitely tell when I'm using a product with Icariin in, and now I'm using THREE...
Rosie Chee
The Female Terminator
Day 106
0431 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Raining. Windy. Whatever the weather from now on, though...Started out well. Efforts were fine; with the last few a bit of a battle. Aside from that, good...Finding it hard to breathe when I got home...
0500 - Stretch 30 min.
0559 - Back (1 min recovery between sets, except CG PU - 3 min):
1. CG PU 4 x 6 @ 106% b/w - The first set was ok. Struggling on each successive set, with the last rep of each set 'cheated'. My legs were shaking so badly after each set.
2. BB DL 4 x 8 @ 91.2% b/w - Same weight as last time I did these. However, managed 2 more reps per set. Grip was giving on the last 2 reps of the last 2 sets, and I did these a little more rapidly than the other reps. Left wrist was aching deeply after each set, from the effort of gripping the BB. Was feeling heady after each set, and had to lean against a machine to keep my balance.
3. BB BOR 4 x 8 @ 66% b/w - Lighter than last week (but also did more reps). My strength has decreased on this from pre-injury, and I'm working on getting it back to where it was. Palms were very sweaty by this stage and kept sliding in on the BB towards the end of each set, something that frustrated me. Anterior delts and arms looked good during sets. On the second rep of the second and third sets I felt the ligaments in my left shoulder click over each other with a loud click/pop; felt weird, but was not painful. Seeing stars after my sets, and sat down on a bench to catch my bearings.
4. BB T-Row 4 x 6 @ 190.96% b/w - Since there is no T-Bar Row device in this gym, improvised with the BB. The weight put on was experimental, based on what I had added to the T-Bar Row earlier in January. My quads were screaming during this, from the position my legs were in. 6 reps was a definite effort each set, but well done.
Sleep - Time and Quality: ~2045-0315, so ~6.5 hours sleep. The earlier bed (1930-2030) definitely works best for me (so long as I am asleep by 2215). Sleep was deep. No aches on waking. Don't remember any dreams...
Mental Alertness/Focus: A bit all over today. Since the gym I have felt like falling over and have been seeing stars and getting quite woozy whenever I get up from a sitting position. Not had to think much today...
Energy: Had it for training (despite the way I was feeling in the gym). Quite exhausted after the gym, though. Passed out ~1400 until 1522, adding another 1.3 hours sleep to today's total...
Motivation: I have set up a few photo shoots before I leave New Zealand (NZ), some for my time in the US, and more for when I return to NZ; so from now on I HAVE to be IN shape, NO excuses, and just keep getting BETTER for each successive one!
Mood/Aggression: Aggression. Disappointment. Apprehension. That which would usually calm me brings no pleasure...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Bit up and down.
Joints: Left wrist in pain AFTER my sets in the gym...
Endurance: Excellent.
Strength: Some exercises up since last week; some exercises down on last week; other exercises N/A.
Quality of Training: HIIT Run was an effort. So was the gym. However, I was pushing myself so hard that I felt like I was going to collapse after almost every set, and WANTED to KEEP going.
Pump and Vascularity: Not much of a pump...Vascularity thick lines on the top of my skin...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Even though I am nowhere near where I want to be, from what I've seen I'm still in as good condition as a competitive in-season US bikini or fitness model...
Overall Sense of Feeling: Some highs. Some lows...Not sure why I have been feeling so shattered lately (maybe the earlier mornings again, until I get used to them? Or training hard?) And not pleased with the disorientation I am experiencing in the gym (glad no painkillers pre-gym)...The last few days has also seen me struggling to breathe. As I mentioned in a previous post, it is if I am lacking oxygen, and am constantly gasping or drinking in an attempt to relieve the tight feeling in my chest...
0431 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Raining. Windy. Whatever the weather from now on, though...Started out well. Efforts were fine; with the last few a bit of a battle. Aside from that, good...Finding it hard to breathe when I got home...
0500 - Stretch 30 min.
0559 - Back (1 min recovery between sets, except CG PU - 3 min):
1. CG PU 4 x 6 @ 106% b/w - The first set was ok. Struggling on each successive set, with the last rep of each set 'cheated'. My legs were shaking so badly after each set.
2. BB DL 4 x 8 @ 91.2% b/w - Same weight as last time I did these. However, managed 2 more reps per set. Grip was giving on the last 2 reps of the last 2 sets, and I did these a little more rapidly than the other reps. Left wrist was aching deeply after each set, from the effort of gripping the BB. Was feeling heady after each set, and had to lean against a machine to keep my balance.
3. BB BOR 4 x 8 @ 66% b/w - Lighter than last week (but also did more reps). My strength has decreased on this from pre-injury, and I'm working on getting it back to where it was. Palms were very sweaty by this stage and kept sliding in on the BB towards the end of each set, something that frustrated me. Anterior delts and arms looked good during sets. On the second rep of the second and third sets I felt the ligaments in my left shoulder click over each other with a loud click/pop; felt weird, but was not painful. Seeing stars after my sets, and sat down on a bench to catch my bearings.
4. BB T-Row 4 x 6 @ 190.96% b/w - Since there is no T-Bar Row device in this gym, improvised with the BB. The weight put on was experimental, based on what I had added to the T-Bar Row earlier in January. My quads were screaming during this, from the position my legs were in. 6 reps was a definite effort each set, but well done.
Sleep - Time and Quality: ~2045-0315, so ~6.5 hours sleep. The earlier bed (1930-2030) definitely works best for me (so long as I am asleep by 2215). Sleep was deep. No aches on waking. Don't remember any dreams...
Mental Alertness/Focus: A bit all over today. Since the gym I have felt like falling over and have been seeing stars and getting quite woozy whenever I get up from a sitting position. Not had to think much today...
Energy: Had it for training (despite the way I was feeling in the gym). Quite exhausted after the gym, though. Passed out ~1400 until 1522, adding another 1.3 hours sleep to today's total...
Motivation: I have set up a few photo shoots before I leave New Zealand (NZ), some for my time in the US, and more for when I return to NZ; so from now on I HAVE to be IN shape, NO excuses, and just keep getting BETTER for each successive one!
Mood/Aggression: Aggression. Disappointment. Apprehension. That which would usually calm me brings no pleasure...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Bit up and down.
Joints: Left wrist in pain AFTER my sets in the gym...
Endurance: Excellent.
Strength: Some exercises up since last week; some exercises down on last week; other exercises N/A.
Quality of Training: HIIT Run was an effort. So was the gym. However, I was pushing myself so hard that I felt like I was going to collapse after almost every set, and WANTED to KEEP going.
Pump and Vascularity: Not much of a pump...Vascularity thick lines on the top of my skin...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Even though I am nowhere near where I want to be, from what I've seen I'm still in as good condition as a competitive in-season US bikini or fitness model...
Overall Sense of Feeling: Some highs. Some lows...Not sure why I have been feeling so shattered lately (maybe the earlier mornings again, until I get used to them? Or training hard?) And not pleased with the disorientation I am experiencing in the gym (glad no painkillers pre-gym)...The last few days has also seen me struggling to breathe. As I mentioned in a previous post, it is if I am lacking oxygen, and am constantly gasping or drinking in an attempt to relieve the tight feeling in my chest...
Rosie Chee
The Female Terminator
Chub
Well-known member
Yes. 19 July to 11 October
how you getting there? cycling? :arms:
Rosie Chee
The Female Terminator
- Status