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The Female Terminator Chronicles

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Supplements from 13 May 2009

A bit of deviation in plan (I was going to run Cre-02 solo once I'd finished my Activate Xtreme, but will now be doing this later).

For now:

13-31 May 2009

Fat Loss Stack
* DCP: 2 caps first thing in the morning, 2 caps 30 min pre-lunch, 2 caps 30 min pre-dinner, and 1 cap last thing at night.
* Leviathan Reloaded: 2 caps first thing in the morning, and 2 caps at 1-3pm (45 min pre-food, if applicable).

* IGF-2: 2 caps first thing in the morning, 2 caps 40 min pre-gym, and 2 caps last thing at night (resistance training days); 3 caps first thing in the morning, and 3 caps last thing at night (non-resistance training days).
* Drive: 2 first thing in the morning, and 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning, and 2 caps 6-8 hours post dose 1 (non-resistance training days)
* RPM: 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning (non-resistance training days).

Creatine
* NeoVar Recomped: 2 caps 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).

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 with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
 
crader said:
Looks like a solid plan! Hope you are having a great day..or night?
Click to expand...

Just starting out my day (yes, got up late; damn that has to stop, because it throws all my supplement dosing and eating timings out!)

So today starts my "cut". The next 6 weeks are going to be good (they better be!)

How's YOUR day going?
 
Day 132 - Day 1 of DCP/Leviathan Reloaded

0817 - HIIT Rollers:
a. 4 min in 39x16 @ 65% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 184 rpm
d. 4 x 60 sec effort/15 sec easy in 39x15 (Efforts: HR 90-95% HRmax, rpm N/A; Easy: HR drooped back to 90% HRmax, rpm 60 rpm)
e. 4 min in 39x16 @ 70-75% HRmax @ 108 rpm
Rollers today, since shoulders hurt quite a bit (and running with sprints would only exacerbate it). Started out nice and easy; HR low as well. First set of efforts saw HR rise rapidly, but I had to WORK to keep it high; legs aching a little (still from the squat jumps on Sunday). A bit of 'recovery' time after the first set. Longer efforts for the second set, with only half as much 'easy' time as what I would usually do for efforts of such length. HR shot up to 95% HRmax on the first effort and STAYED there pretty much, barely dropping in the 'easy' period. Legs were spinning and LOVING it (better than the 20 sec efforts; go figure). Absolutely dripping and smiling during the last 4 minutes.

0840 - Stretch 20 min.

1031 - Chest/Abs (1 min recovery between sets):
1. Flat BB BP 4 x 10, 6, 6, 6 - FINALLY, Chest again with WEIGHTS (although I must admit that the P/U over the last 6 weeks haven't been 'easy')...Since I was able to use 77lb for CG BB BP yesterday, started out at 93.72lb. I managed 10 reps before I decided to stop (pretty pleased, considering I was only aiming for 6-8 reps). Increased the weight ever so slightly to 99.22lb; only managed 6 reps this time, before I knew that to attempt another would mean I wouldn't be able to lift it. Dull ache in left wrist after the second set. Stayed at 99.22lb for the third set; the last rep was VERY slow, and several times I almost thought that I might not get it up (but I did). Since I wanted a MINIMUM of 6 reps, I decreased the weight back to 93.72lb for the last set; I struggled with the last rep here too. However, had a smile on my face, eager to see what I could do with Inc. DB BP, since my strength was almost at pre-injury level.
2. Inc. DB BP 4 x 10, 8, 8, 8 - Started out tentatively with 38.5lb DBs, easily making 10 reps. Went up to 44lb DBs on the second, and surprised myself with 8 reps. Stayed with the 44lb DBs for the third set (almost could have tried for 2 more reps, felt afterwards). Left wrist held out fine, right through the last set at 44lb DBs. More smiling.
3. P/U (feet on bench, hands on m/b) 4 x 10 - Not so much smiling. Left wrist hurt from the position it was in. However, persevered through. First two sets were not done so well. When I REALLY concentrated on keeping my core tight (i.e. pulling belly button into small of back), instead of on my wrists, during the last 2 sets, felt a lot better (and performed better as well).
4. Cable Crossovers 2 x 8 - Decided to go with 40lb today. Was ok.
5. P/U (feet and hands on floor) 2 x 20 - Since I wanted to finish the session off with a couple of high-rep sets, opted to do regular P/U. However, although I got the 20 reps out, my wrist was in AGONY with my palms flat on the ground, during the first set. Did the second set with my hands in fists (palms facing my body), and that was better.
6. Abs 1 x [a. plank x 1 min, b. side (right) plank x 1 min, c. side (left) plank x 1 min, d. plank 1 min) - Just because, added in a set of planks. Hurt shoulders each one. Right side plank saw right forearm become quite pumped and hard (???). Left side plank caused shooting pains down my left forearm and into my hands/fingers. The last plank was me being stubborn and refusing to let my body 'beat' me.


Sleep - Time and Quality: ~2115-0650 (waking at 0315, 0325, and 0420), so ~9.5 hours sleep. Disappointed and angry with myself for NOT getting up before 0330 (I NEED to' otherwise my supplement dosing/timing and meal schedule gets all out of whack)! Sleep was deep. Woke with deep shoulder pain. Dreaming some...

Mental Alertness/Focus: There...

Energy: HIIT was awesome. The gym was even BETTER! Don't need to do anything more...

Motivation: This is my first "real cut" (i.e. where I will be watching my calorie intake, and not just eating what (and when and how much) I want and exercising excessively to 'make up' for it), and I AM going to be successful. 6-8 weeks is the period I have given myself to get to <8% BF (if my body will go as low as that; and if not, as low as it will go)...

Mood/Aggression: All smiles in the gym (very understandable WHY). Thunderclouds not too many hours later...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: Not a chance today!

Joints: Small dull ache in left wrist after Flat BB BP. Too much extension of my wrist causes PAIN...Both biceps' tendons irritated (in AND out of the gym)...

Endurance: Excellent.

Strength: 6 weeks ago I could NOT do ANY chest exercises (I even struggled on simple P/U), because the pain in my left wrist was so bad. With Flat BB BP I still could barely do a few reps with ONLY the BB last week. Today was my FIRST day doing weighted (cable crossovers doesn't really count) Chest exercises, and I was capable of using weights that I was doing PRE-injury with no hassles (I would say that's pretty amazing, considering that I have NOT done a "real" Chest session since February 4, exactly 14 weeks ago!)

Quality of Training: 110% for effort, 110% for results!

Pump and Vascularity: Some pump...Vascularity fine...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: 6-8 weeks from now I am going to look VERY different NAKED...

Overall Sense of Feeling: First day on DCP and Leviathan Reloaded. Initial thoughts/impressions of each product...DCP: As soon as I took the lid off I was assaulted by the smell of raspberry (hmm, nice, although the smell became stronger and not as 'raspberry'-ish if sniffed closer); slight taste of raspberries on consumption...Leviathan Reloaded: No smell or taste to the caps; my stomach definitely noticed the Yohimbine. Didn't get much of a 'kick' (like I did from Hot Rox Extreme), nor any "stimulant" jitters. Only took 1 cap each dose today, but will go up to 2 caps each dose from tomorrow...
 
Day 133

0836 - Rollers:
a. 10 min in 39x16 @ 70-75% HRmax @ 106 rpm
b. 10 min in 39x15 @ 75% HRmax @ 106 rpm
c. 10 min in 39x14 @ 75-80% HRmax @ 106 rpm
d. 10 min in 39x13 @ 80% HRmax @ 106 rpm
Only TWO longer cardio sessions a week (if that; 20 minutes is honestly ENOUGH). Started out easy, and HR reflected that. 'Stepped' the session today, increasing the gear every quarter. Got a little harder in the last quarter, but managed fine. Sweat was clean and wet, leaving me feeling cold afterwards.

0920 - Stretch 20 min.

1002 - Back (1 min recovery, except CG PU - 3 min recovery):
1. CG PU 4 x 9, 6, 6, 3 @ 144% b/w - First set fine. Second set ok. Slow reps each time. Third set quite poor. Only managed 3 reps before having to resort to doing 3 negatives to complete 6 reps for the last set (NOT pleased at all).
2. BB DL 6 x 6, 6, 6, 5, 4, 3 @ 133.76lb - Same weight as last week. Form was better than last week. Fourth set saw my left wrist giving out on me on the fourth rep, but managed a fifth rep before almost dropping the BB. Decided to keep going for 6 sets, aiming to get as many reps as possible out in the last two sets as my wrist would allow. Wrist gave out after 4 and 3 reps respectively on the last two sets. Deep ache in left wrist after the last 3 sets.
3. WG LPD 4 x 8 @ 105.6lb - Since 118.8lb is too heavy for me to do 4 x 6-8 with, and since I didn't want to dropset this week, went with 105.6lb. Managed well. Grip started giving and wrist started aching on the last few reps of the last set.
4. CG TR 4 x 6 @ 99lb - Since I managed 6 reps at 99.88lb last week, but only 4 reps at 113.74lb, I decided to go with 99lb this week; and to do all sets at the same weight. Was fine. Right biceps tendon (???) started sending shooting pains on the third rep of the third set, and gritted teeth to ignore it to complete the set.

1936 - Rollers:
a. 10 min in 39x16 @ 75% HRmax @ 110 rpm
b. 10 min in 39x16 @75-80% HRmax @ 116 rpm
Dragging my feet a little in getting on my rollers this evening. However, once on I was ok. Legs were less 'tired' than they were this morning. Started out well. Increased the cadence in the second half, and legs loved this, actually. Sweat was pouring off by the end. Finished on a high. GOOD.


Sleep - Time and Quality: ~2215-0700 (waking at 0315, 0325, and 0420), so ~8.75 hours sleep. NOT cool (get up at 0315!!!). Sleep was deep. Dreams were not fun..

Mental Alertness/Focus: There...

Energy: Energy was fine today...

Motivation: I WILL be an example to show that you DON'T have to starve yourself or live on next to nothing or be ridiculous with your exercise to lose fat and/or STAY LEAN...

Mood/Aggression: Disappointed in myself for failing to get up before 0330...Scowl in the gym...Not much better afterwards (or for the rest of the day)...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: Body was responsive; head was NOT.

Joints: Left wrist aching after BB DL...Right biceps tendon painful from third set of CG TR...

Endurance: Excellent.

Strength: Mostly increasing on everything...

Quality of Training: Excellent.

Pump and Vascularity: Some pump...Vascularity good...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: To me I just look (and feel) FAT and I HATE it!!! I can't see anything but the flaws right now (and it's just depressing)...

Overall Sense of Feeling: How can I be beautiful to anyone else if I cannot be beautiful to MYSELF???
 
You are far from fat! Sadly I think we expect so much from the way we look. I have spent the last few months eating everything I wanted including desert. Now I feel guilty about it.

Who should be made to feel guilty about enjoying life now and then. My daughter knows she is not fat but she is noticing boys now so... But still I want to model a healthy lifestyle. My kids understand that exercise and clean eating is healthy. And that you can enjoy desert now and then.

Society needs more positive female role models!!
 
crader said:
You are far from fat! Sadly I think we expect so much from the way we look. I have spent the last few months eating everything I wanted including desert. Now I feel guilty about it.

Who should be made to feel guilty about enjoying life now and then. My daughter knows she is not fat but she is noticing boys now so... But still I want to model a healthy lifestyle. My kids understand that exercise and clean eating is healthy. And that you can enjoy desert now and then.

Society needs more positive female role models!!
Click to expand...

Somewhere I know, but I don't feel it (and every time I look in the mirror...) Anyways, yes, I have NEVER controlled my eating (which has been why I have been able to gain muscle as well as I can). However, now I want to see what I can REALLY do when I control ALL aspects of my fitness. I am sick of being mediocre and average, and want to be in that top 1-2%.

Sounds interesting. I can't comment, since I never really went through those stages as an adolescent (I was more interested in sport, and I was always "just one of the guys"). I think I have always been a bit obsessive compulsive when it comes to exercise (and trying to be "good" with food is becoming an issue, after only 3 days!)

Yes, society needs more positive female role models. There are a couple of females that I highly look up to re their outlook/example re diet and exercise, and I am trying to set such an excellent example myself. Sadly, whilst I have always been able to "do" what I "say" re training, come diet is a different story (it's always been more "do what I say, not what I do" in that department), but from now on I AM going to be BALANCED and be a role model all round (aiming to, anyways).
 
Review of Activate Xtreme (by Driven Sports)

I finished my bottle of Activate Xtreme on Wednesday. Thank you to Matt for letting me try it.

Please note that the circumstances under which I used Activate Xtreme were a little different than normal (and results were due to my particular experience): I broke my left scaphoid on 5 February, and was casted until 23 March (i.e. 6.5 weeks), during which time I could NOT do ANY resistance training. Because of the extreme pain in my left wrist I didn't start back in the gym until 30 March. I then gave myself 2 weeks to get 'reused' to lifting before I began using Activate Xtreme.


What is it?

Invalid Link Removed

* Increases Lean Mass
* Boosts Sex Drive
* Amplifies Testosterone
* Promotes Strength and Performance


For more information see: Invalid Link Removed.


Formula: 9/10. I have wanted to use Activate Xtreme for some time now, to do as I did: Stack with Drive and IGF-2, since the formula complements them perfectly re goals of increasing muscle mass and strength.

Taste: 9/10. There was no taste, per se. However, the first week using Activate Xtreme I noticed the aftertaste that I get when using products with Icariin in, and it was slightly stronger than usual (probably because I was using THREE products (Activate Xtreme, Drive, and RPM) with Icariin in).

Lean Mass: 9/10. Pre-injury I was 51kg (i.e. 112.2lb) at 10% BF; the first day I started taking Activate Xtreme I was 50kg (i.e. 110lb) at 11.3% BF. In the 9.5 weeks from injury to beginning Activate Xtreme I lost 1.55kg (i.e. 3.4lb) of LBM and gained 0.55kg (i.e. 1.21lb) of BF. After 30 days of Activate Xtreme I was 53kg (i.e. 116.6lb) at 10.5% BF; that means a total overall gain of 3.085kg (i.e. 6.787lb) in LBM and a LOSS of 0.085 (i.e. 0.187lb) of BF. This means that I actually have MORE LBM (and more BF) NOW than I did pre-injury, with an extra 1.53kg (i.e. 3.366lb) of LBM and 0.465kg (i.e. 1.023) BF. The extra 3kg (i.e. 6.6lb) LBM gain (although NOT ALL of it will be muscle mass) is noticeable, especially in my arms and legs. From the day I started taking Activate Xtreme to the end of the bottle, re girths: Arms (relaxed) - +2cm, arms (flexed) - +2.5cm, shoulders - +1cm, thighs (1cm below gluteal fold) - +2cm, calves (relaxed) - +0.7cm, calves (flexed) - +0.5cm (note that girths for chest, waist, and hips remained UNchanged).

Strength: 8/10. When I started back in the gym I had lost considerable strength on most exercises from pre-injury levels. Over the weeks my strength slowly progressed, until it was almost at pre-injury levels. On some exercises it SURPASSED pre-injury strength, and others it did not (primarily because of left wrist pain). Just to give an example of strength increases from the first week back in the gym (i.e. week 1), to the week starting Activate Xtreme (i.e. week 3), to the last week/finishing Activate Xtreme (i.e. weeks 5-6):
* Close-Grip Pull-Ups (all to fully extended elbows, no cheating): Week 1 - 6, 5, 3, 2; week 3 - 6, 5, 5, 4; weeks 5-6 - 12, 8, 6, 5.
* Barbell Deadlifts: Week 1 - 4x6 @ 100.32lb; week 3 - 4x8 @ 100.32lb; weeks 5-6 - 4x6 @ 132.44lb.
* Barbell Bench Press (BB BP): Week 1 - I could not even do BB BP even with a 44lb BB, due to the pain in my left wrist; Week 6 - From weeks 1-5 I did variations and progression of push-ups; in week 6 I attempted BB BP for the first time since my initial attempt in week 1, and managed to progress over 4 sets to using 99.22lb (although a little off pre-injury strength, still not bad for having NOT done the exercise in 6 weeks).
* Barbell Clean and Press: Week 3 - Started doing this exercise for the first time (since doing dummbell shoulder press still caused extreme pain in left wrist), and was only using the 50.6lb BB for 4x12; weeks 5-6 - I had progressed to doing 4x12-15 @ 64.24lb.
* Dips: Week 1 - Unable to do Dips, due to the excessive pain in my left wrist; week 3 - 3x12 @ b/w, but relying heavily on right side (i.e. left side contributing nothing to the movement whatsoever), and left hand 'fisted'; weeks 5-6 - 6-8x8-12 @ 114% b/w, and, although still in quite some pain, using left side more, no longer just using right side.

Performance: 7.5/10. Strength - Increased rather well, although I cannot say whether it was just natural progression and determination or the Activate Xtreme (and other supplements' help). Endurance - N/A, since endurance is pretty high already. Speed Endurance - N/A, since speed endurance is very high already. Speed - Got faster on the runs that I did do; but runs done WERE HIIT Runs, and speed hard to assess. Fitness - Resting Heart Rate (RHR) first day of using Activate Xtreme was 40 bpm, and is now 38 bpm; so a small increase in fitness (but this could also be because I am a highly conditioned athlete, and due to being able to train properly again).

Testosterone Levels: N/A. Although I would have liked to see the changes in my hormone levels from pre to post-Activate Xtreme, I was not able to get bloods done this time.

Sex Drive: N/A. My sex drive is NOT dependent upon a supplement, no matter WHAT I use. Period.

Overall: 8.5/10. Although I made some incredible progress over the 30 days of using Activate Xtreme, I stacked it with Drive and IGF-2, and I believe that my gains were a result of using all three products.

Would I use it again? Yes, because I want to see what Activate Xtreme can do when I am in my regular pattern of exercise/fitness, and not having just returned from 7.5 weeks of NOT being able to train because of a broken wrist. Next time I would take Activate Xtreme as either a standalone for one bottle; or use 2 bottles (i.e. 60 days), with 30 of those days stacked with other products, and 30 days used as a standalone, to compare results.

Would I recommend? Yes. Especially for females who are looking to gain muscle mass and strength and stay relatively lean at the same time. This is a much safer option that using hormonal products; and as long as they are not too concerned with birth control, then Activate Xtreme is an excellent choice. Stack it with products like Drive and IGF-2, and you'll see results.


This review is also available as a separate review in the Supplements Reviews/Logs subsection of the Supplements Forum: Rosie's Review of Driven Sports' Activate Xtreme.
 
Day 134

0433 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
It was VERY warm this morning. Warm and windy. Started out well. Feeling a little 'impact' on my shins for the first few minutes, but nothing major. First set of efforts were well done, concentrating on speed. Since I was tasting blood, had 4 min easy before doing a second set of efforts. Second set of efforts were almost better than the first. VERY pleased with this. (And it started raining ~10 minutes AFTER I got home, on a random note).

0508 - Stretch 23 min.

0610 - Full-Body:
Circuit (3 rounds/sets of 10 reps per exercise; no recovery between rounds/sets) -
1. BB RD (on box) - First set was fine. The stretch to the ground seemed higher than usual; which was weird, considering I did NOT feel the stretch at all! Second time around saw my left wrist starting to ache and give on the last few reps, gritting my teeth and trying very hard not to drop the BB. Last set was done with a slightly faster tempo than normal, as my wrist felt like it was being pulled off my arm (???).
2. BB BOR - Although at a light weight (used the same BB as BB Clean and Press, and so used the same weight), these were HARD. No slipping of hands in on the BB though.
3. P/U (feet on bench, hands on floor) - Easy. Doesn't feel weird anymore.
4. BB Clean and Press - Used only 57.64lb (but knew that I was going to be doing other exercises before and after with no recovery, and this was hard enough as it was on Shoulders' day). REALLY slowed down the second time around. The third time around breathing was heavy gasping between reps. Feeling quite faint after each set.
5. Dips @ 114% b/w - The first two rounds were excellent. No pain, and using left side (as well as right). The third time round, however, my left hand was slipping back on the bar, and the last half was done rather strongly more with my right side; with pain in my left wrist.
6. DB ZC - Did the first round with 17.6lb DBs. Since that was easy went up to 19.8lb DBs for the next round; it was a little bit more of an effort. Stayed with the 19.8lb DBs for the last round. Left wrist aching after the last two rounds though. Pump strong in biceps. Veins in forearms knotted.
7. Weighted crunch - Easily done with a 47lb DB.
8. Deadbug (on bench) - Feeling almost every rep each time round, the burn in my abs; felt good.
9. Hanging knee raises - Good.
Other (1 min recovery between sets) -
10. PBJ 2 x 100 - Decided, just for the hell of it to add in these. Did higher reps. Feeling the impact on my shins with almost every rep. NEEDED the min break between sets.
Superset (no recovery between sets) -
11. Double-Legged Side-to-Side Box Jumps 2 x 20 - These were hard, and much more of an effort than PBJ.
12. PBJ 2 x 30 - To complete 100 reps for this "set" finished with PBJ. Glad when all DONE.

1713 - Rollers:
a. 10 min in 39x16 @ 75-80% HRmax @ 112 rpm
b. 10 min in 39x15 @ 80-85% HRmax @ 112 rpm
EAGER to get on my rollers tonight. Started out fairly fast, and legs (surprisingly) felt FRESH (a completely different story to how they felt a few hours prior). I was quite warm during, and sweat was heavy. Increased the gear for the second half, legs feeling absolutely GREAT! I could have KEPT going (but there's no need to go overboard with the cardio; 2-4 x 20 minute extra cardio sessions on top of my "normal" training is quite ENOUGH).


Sleep - Time and Quality: ~2315-0315, so ~4 hours sleep. Took me ages to go to sleep last night (possibly the cardio finishing 30 min pre-bed?) Once asleep, deepness. Woke bright and alert at 0315 (just how it SHOULD be)...

Mental Alertness/Focus: There...

Energy: After the gym I thought that I might not have that much left for anything today. However, I did a 50 min hike (lots of uphill) with my aunt in the early afternoon; and then energy on the rollers in the evening was stunning (I could have KEPT going; the 'ache' and fatigue in my legs from the hike was GONE)...

Motivation: Highly motivated!

Mood/Aggression: Started out the day with a smile (especially since I was able to get up at the time I want to be getting up at every day!) Morning training just made my mood better. A few frustrations later in the day, but choosing to look past them. Excellent pm training has me in good spirits...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: I know all the things I want to do to you ;)

Joints: Left wrist aching after BB RD, Dips (last round/set) and DB ZC...

Endurance: Excellent.

Strength: It was a circuit; this session is NOT about strength.

Quality of Training: Excellent.

Pump and Vascularity: Pump all over today (well, duh)...Vascularity pretty strong all day...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: 53kg (i.e. 116.6lb) at 10.5% BF; I made some excellent progress over the last 30 days. The extra 3kg (i.e. 6.6lb) LBM gains are noticeable in my shoulders, arms, and legs. Especially shoulders and arms; there are lots of fresh stretch marks (NOT cool) from the growth.

Overall Sense of Feeling: Counting down the days!
 
Day 135

Saturday is my scheduled day COMPLETELY OFF...


Sleep - Time and Quality: ~2200-0642 (waking at 0315 and 0420), so ~8 hours sleep. Took me AGES to get back to sleep after waking at 0315; my body was ready to get up THEN (but back to bed, because it's the day OFF today, so no need to get up that early)! Ended up not getting out of bed until 0720, though, enjoying the warmth...

Mental Alertness/Focus: Spent some time working on an article today; will finish later or tomorrow...

Energy: I actually feel pretty GOOD. I WAS going to go for a 60-90 minute walk this afternoon; but since it IS a "rest" day, I am resisting the urge to do SOMEthing. It's HARD, NOT doing anything!

Motivation: High.

Mood/Aggression: Mood has been fairly average...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: There COULD be...

Joints: No pain...

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump...Vascularity the usual...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Breasts are still fuller than usual (when I am this body composition); not that I mind...A few days of no binging definitely makes a difference...

Overall Sense of Feeling: Noticing a small increase in body heat after taking Leviathan Reloaded. Still no "stimulant" jitters, etc., as experienced on Hot Rox Extreme. Too soon to notice any other effects...
 
Day 136

0824 - 5.7km Run:
I went to the gym at 0800, but got there, and realized that it didn't open until 0900, so went back home and decided to just go for a run...Sunny. Windy. Mostly warm with a small nip in the air...Headed out at a steady pace; one that I intended on keeping for the entire run. Wasn't really concerned with my speed; it actually felt rather SLOW. Didn't take km splits this time; it was more about getting it done (since the last time I did a longish run was 2 months ago, and it wasn't too great). Anyways, pace held throughout the run; no slowing down or anything. No aches or pains in left wrist, shoulders, hips, knees, or shins, either. Got home hot and sweaty. Ended up that I averaged 4.57 min/km; this is quite a bit faster than the 5-5.2 min/km I've been doing this year for longer runs (when I've managed them), so quite pleased. Be interested to see how much this improves when I am doing >5km runs 3-4 times weekly (which I plan on doing).

0905 - Abs (no recovery between sets):
Set A -
a. s/b crunch (270 degrees to 180 degrees) 3 x 20
b. s/b wall crunch (knees at 90 degree flexion) 3 x 15
c. s/b db-leg raise 3 x 10
Set B -
a. plank x 1 min
b. side (right) plank x 1 min
c. side (left) plank x 1 min
d. plank x 1 min

0920 - Stretch 22 min.


Sleep - Time and Quality: ~2300-0657 (waking at 0315), so ~7.75 hours sleep. Like yesterday, woke at 0315, and was alert and awake, taking some time to get back to sleep. Deep sleep. Dreaming rather vividly...

Mental Alertness/Focus: Finishing my article today...

Energy: Despite moving to what felt to me slowly during run, was ok; it was a pace I could have held easily for a lot further...Energy has been fine throughout the rest of the day...

Motivation: High.

Mood/Aggression: Mood has been calm...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: Possibly...

Joints: No pain...

Endurance: Excellent.

Strength: N/A.

Quality of Training: Good. Going to be running a lot more from now on (pm cardio), if not raining.

Pump and Vascularity: No pump...Vascularity the usual...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Angle and pose definitely make a difference...

Overall Sense of Feeling: The aftertaste of raspberry from DCP lingers for up to 2 hours post-dose...Leviathan Reloaded starts to kick in ~80-90 minutes post-dose...Noticing the effects of being more alert and awake at 0315 waking and on less sleep again (gooood). Could be that I missed stronger stimulants...
 
DCP tastes like raspberry?!

a nice sorta taste?
 
Day 137

0810 - HIIT Rollers:
a. 4 min in 39x16 @ 70% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70-75% HRmax @ 106 rpm
Started out steady. First set of efforts saw me attempting to get my HR as high as possible as soon as possible, spinning hard. Since legs were noticing the efforts, took a small 'easy' period to tick them over, before heading into second set of efforts. Some of the best efforts done in a while. Finished well.

0831 - Stretch 26 min.

0930 - Shoulders (1 min recovery between sets/supersets, except BB FS - 30 sec recovery):
1. BB FS 4 x 6 - Easy at 100.32lb. Didn't really feel like much of an 'effort' at all, even with the shorter recovery period. Will have to increase the weight next week.
2. BB Clean and Press 6 x 6 - Added 36.52lb to the 50.6lb BB instead of only 14.52lb. I wanted to go heavier today, but miscalculated (it was supposed to be +20.02lb), not intending the 87.12lb I ended up doing (no wonder the first set was a bit of a shock). The first rep surprised me a little at the weight (since I'd thought I'd only added a little more from last week); however I managed to get through 6 reps before I had to finish. Managed a second set, before I couldn't manage the "press" after a sixth rep. Already feeling shattered to pieces by this stage, breathing heavily, decreased the weight to 81.62, and did the third and fourth sets with that. Decided to add in another couple of sets to really wreck me, and had to go down to 76.12lb for them. Really grunting with the effort. A bit disorientated afterwards, but headed straight into the rest of the session.
3. DB SP 4 x 8 - Used 41.8lb DBs. A bit of an effort.
Superset -
4. DB LR 4 x 12 - Started with 17.6lb DBs and used them for each set (determined to). Right biceps tendon was aching from the first set (especially after BB Clean and Press). Loving the vascularity and definition of deltiods and biceps during these.
5. Inc. DB RR 4 x 12 - Decided that it was time for an increase in weight, so started out with 16.5lb DBs. Had to stop after 5 reps (because left wrist hurt so much), and dropset to 15.4lb DBs. Stayed with the 15.4lb DBs for the last 3 sets. Left wrist feeling like it as being wrenched from my arms after the third or fourth rep of the last 3 sets, but digging my teeth in and grunting the reps out.

1636 - 5.7km Run:
How this turned out is actually rather interesting, considering that from ~1300 all I felt like doing was going to sleep (but I didn't; trying to stay AWAKE ALL day, so I can sleep at night)...Side/tailwind out. Body felt ok. Surprisingly coming alert as I set off. Pace was steady. No aches or pains anywhere, except in my left shoulder (damn nagging injuries). Ignoring, continued. Slowed a little coming into the headwind; but picked up the pace again ~1km from home, lengthening my strides. Averaged 4.33 min/km; that's 14.4 seconds FASTER per km than I did yesterday!!! For not having been consistently running, and considering how poorly I have been doing re pace on the runs that I HAVE done, this is a real shock. The only thing that is different is that I am now using a stimulant (I don't consider RPM a "stimulant", although it gives smooth energy) with Leviathan Reloaded.


Sleep - Time and Quality: ~2300-0630 (waking at 0315, 0325, and 0420), so ~7.5 hours sleep. Body was wrecked on the early awakenings, and didn't take much convincing to turn the alarm off and go back to sleep. Woke eventually with a dry, scratchy throat (that I've had all day), and ready for training...

Mental Alertness/Focus: Been there. Since ~1300 haven't wanted to think about anything much though...

Energy: HIIT Rollers were good. The gym was ok (the BB Clean and Press REALLY took it out of me). Felt like absolute shite right up until my pm run. Felt good as afterwards...

Motivation: 6-8 weeks will fly by...

Mood/Aggression: Mood has been all over the place today: Good after am training; depressed and angry before pm run; happy smiles after pm run...

Stress: A 7 on the 1 to 10 'stress scale'...

Libido: Possibly...

Joints: A little left wrist pain in the gym. As well as biceps tendon irritation in both sides...

Endurance: Excellent.

Strength: I just chuck myself in there, re strength increases these days (despite some left wrist pain still lingering). Excellent progress, though!

Quality of Training: HIIT was good. Resistance training really saw me take it up a notch. 5.7km run pace set expectations for further runs.

Pump and Vascularity: Pump strong in the gym...Vascularity was also strong, with knots and bulges in my hands and forearms, and a blue line snaking up my biceps, across anterior delts and chest...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Got told that you can see my deltoid and bicep definition better...

Overall Sense of Feeling: It's up to ME to make my breaks!
 
you have some of the most amazingly detailed logs I have seen. You enjoy reading and writing as well as lifting and training dont you?

BTW crazy intensity
 
Zero V said:
you have some of the most amazingly detailed logs I have seen. You enjoy reading and writing as well as lifting and training dont you?

BTW crazy intensity
Click to expand...

Thank you.

Yes, reading and writing have been major passions of mine ever since I was little. Since I did my degree I haven't done much reading for leisure, aside from research, etc., but I still enjoy that. As for the writing, when I was younger I always wanted to "grow up and be an author"; whilst not a full-time occupation, I would still like to write for something (hence why I do quite a bit of stuff for AN; why not combine my passions), and am working on getting some fiction published.

Training is a LIFESTYLE for me (I honestly don't know what I would do if I couldn't do it; and last year when I had chronic fatigue it was HELL); has been for a looong time. Lifting was something that I started 7 years ago for my cycling, and when I retired 2.5 years ago, I started focussing more on the "bodybuilding" aspect. However, regardless, training will always be something that I do; it's my way of "relaxing" and another world (aside from writing) that I can lose myself in.
 
Day 138

0442 - Rollers:
a. 20 min in 39x16 @ 65-75% HRmax @ 102-104 rpm
b. 20 min in 39x15 @ 65-75% HRmax @ 100-102 rpm
Recovery ride today; time really went fast. Started out easy. Legs just settled at a pace for them. Since HR wasn't really going up much, upped the gear. However, legs weren't too much for upping the pace, and HR stayed about the same. It's ok, though; a couple of recovery rides a week are fine (between HIIT days).

0603 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 13, 9, 7, 6 - This is the best since I started lifting post-injury. Really pleased; I was SMILING after each set. Getting back there re strength.
2. Dips 4 x 10 - Left side was working today. Left wrist had MINIMAL pain; I didn't even notice it until the last set (which is AMAZING progress).
Superset B -
3. Flat CG BB BP 4 x 6 - Since I did so well last week, increased weight to 93.72lb for the first set. However, wrist screamed and nearly gave out and I had to steady myself after the first rep. After 3 reps I couldn't lift any more, and dropsetted down to 77lb. I stayed at 77lb for the rest of the sets. Left wrist was in agony for most sets/reps, regardless of how well I concentrated on keeping my wrists straight. Left wrist was also clicking very badly.
4. CG BB BC 4 x 6 - Stayed with the 38.5lb BB. Left wrist was in pain at the top of most reps on the first couple of sets. REALLY struggling with these today. Biceps looking good was a small consolation.
Superset C -
5. DB FP 4 x 10, 8, 6, 8 - Started out with a 47lb DB. Since the first set was managed easily, went up to a 52lb DB; was a bit heavier, but was a good thing. Barely got the last rep out on the third set, so dropped back down to 47lbs for the last set.
6. DB ZC 4 x 10 - Used 17.6lb DBs. Left wrist was painful on the first set. Started concentrating more on my wrists for the other sets, and the pain decreased. Forearms feeling it afterwards though.
Superset D -
7. V-Bar TPD 4 x 12 - Used 70lbs, dropsetting down to 60lbs after 8 reps. Did this for all sets. Feeling core tight during.
8. Inc. DB BC 4 x 12 - Used 15.4lb DBs. Quite a burn after the third set.

0716 - Stretch 20 min.

1706 - 5.7km Run:
Started out faster today, but pace slowed a bit after 15 minutes. Averaged 4.43 min/km overall.


Sleep - Time and Quality: ~2300-0330, so ~4.5 hours sleep. Good. Was quite awake when I woke up (although thought for some reason that it was a lot later). Dreams were like wow...

Mental Alertness/Focus: Haven't been too focussed on much; need a few days off thinking hard...

Energy: Energy ok. Like yesterday, started feeling like I needed sleep (but earlier), and passed out ~1330-1430, not getting up until 1500. Was ok for my run, but feeling a little fatigued now (eyes and head feeling like they do when I am doing an all-nighter I shouldn't be doing)...

Motivation: Seeing all the areas I need to lean up in makes me determined to be able to look in that mirror in 6-8 weeks and see NONE of those imperfections...

Mood/Aggression: Was good after the gym (because it was a good session, mostly). Got quite depressed and emotional in the afternoon though, not wanting to do much...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: None.

Joints: Pain and excessive clicking in left wrist in the gym (with it continuing to click all day whenever I move it)...Shoulders a little during run...Left wrist feeling icy sensations through after run...

Endurance: Excellent.

Strength: Getting somewhere!

Quality of Training: Arms' day keeps getting better; Dips are starting to not ache so much (now to work on decreasing pain in Flat CG BB BP)...Cardio fine (good to be running again).

Pump and Vascularity: Wicked pump in the gym (as always doing Arms, from the first set)...Vascularity was strong through arms, delts, and chest...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: "You're looking leaner" I got told this morning...

Overall Sense of Feeling: I have to STOP being so self destructive. I don't need enemies when I have MYSELF in my head.
 
Day 139

0438 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 106 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75% HRmax @ 106 rpm
f. 1 x 1 min effort in 39x15 (HR 90-95% HRmax, rpm N/A)
g. 1 min in 39x16 (HR dropped back to 70% HRmax)
As soon as I headed out the door for a HIIT Run the heavens opened up; unlike the past, when I would have just gone out in it anyway, I went back inside and sat on the rollers...Started out very slowly; legs were a little 'achy'. First set of efforts was ok; HR was 90% HRmax by the third effort, and stayed there. Relaxed a little after 8 efforts, giving my legs some time to spin over. Second set of efforts was awesome, with legs flying and gasping for breathing. After another easy 4 min, decided to do a longer effort. Heart/chest were aching/sharp pain by 40 sec, and I had to make the last minutes very easy to ease it away.

0501 - Stretch 25 min.

0559 - Chest/Abs (1 min recovery between sets, except Abs - 30 sec):
1. Flat BB BP 4 x 6 - Started at 93.72lb, since I managed so well last week. However, getting 6 reps out for the first set was a battle in itself. By the third set my last two reps were VERY slow, and I was almost in angry, frustrated tears on the last set because of the pain in my left wrist and my weakness.
2. Inc. DB BP 4 x 6 - Started out with 52lb, since 47lb last week was fine. However, barely managed to get ithe fourth rep out, struggling badly for the rest of the set. Went down to 47lb for the second set, staying there. Right biceps tendon was aggravated throughout this entire exercise.
3. P/U (feet on bench, hands on s/b) 4 x 10 - Quite aggressive from my lack of strength thus far, decided to make P/U harder, by using a s/b beneath hands (instead of a m/b), to force me to focus more, and balance harder. First set was ok; left wrist was aching a little. Second set barely managed the tenth rep out. Third set almost fell on my face after the last rep. Last set saw a swift few reps, and then slowing down. Really concentrating on stabilizing myself. A bit wobbly on my feet afterwards.
4. Cable Crossovers 4 x 12 - Seeing stars by this time. Wanting to get more reps out and punish my body by making it hurt more. Triceps were burning by the second set. Last set was JUST done. Having to kneel down between sets to stop the room from spinning.
5. Abs 2 x [a. plank x 1 min (alternating opposite arm/leg every 15 sec), b. side (left/right) plank x 30 sec, c. side (right/left) plank x 30 sec]
6. Plank x 1 min


Sleep - Time and Quality: ~2300-0330, so ~4.5 hours sleep. Took quite a while to get to sleep last night. Woke alert and perky. Dreams no fun...

Mental Alertness/Focus: Done what I have to. Feeling quite mentally drained...

Energy: Energy on rollers was great. Not so great in the gym, and anger coupled with frustration and aggression and pushing myself harder because of it saw me nearly falling walking between sets. Glad that I don't have to do a pm cardio session today...

Motivation: One week down...

Mood/Aggression: Lots of aggression and frustration in the gym (and afterwards)...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: Not a chance...

Joints: Quite a bit of pain in left wrist in the gym (and afterwards). Today is the last day of paracetamol (I have been taking 2 tabs with breakfast every morning since starting back in the gym)...Right biceps tendon irritated...

Endurance: Excellent.

Strength: Really struggled today.

Quality of Training: HIIT was good. Resistance session was another story.

Pump and Vascularity: Pump strong from P/U on, more in triceps than chest (burn)...Vascularity was knots and lines...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: My measurements are hourglass, and yet I never look it (and I'm starting to want to)!!!

Overall Sense of Feeling: I want to binge!!!
 
crader said:
Hang in there!! Only a little longer and you get to come over here for a vacation!
Click to expand...

Yeah, I was weak yesterday and ended up having ~3200 calories for dinner (GRRRR); I "justified" it by saying that if I could schedule in a day off training I could schedule in a cheat day. Unfortunately, that's NOT so great for me, so from now on I am kicking myself and am going to be DISCIPLINED...I now have 3 photoshoots the week before I come over and I want to be in a condition that I am happy with...Yes, looking forward to coming over; only 8.5 weeks now...
 
Guejsn said:
Yeah, I was weak yesterday and ended up having ~3200 calories for dinner (GRRRR); I "justified" it by saying that if I could schedule in a day off training I could schedule in a cheat day. Unfortunately, that's NOT so great for me, so from now on I am kicking myself and am going to be DISCIPLINED...I now have 3 photoshoots the week before I come over and I want to be in a condition that I am happy with...Yes, looking forward to coming over; only 8.5 weeks now...
Click to expand...

Hang in there, rosie! :D
 
Day 140

0438 - Rollers:
a. 15 min in 39x16 @ 70-75% HRmax
b. 25 min in 39x15 @ 70-75% HRmax
Got on and just let my legs choose their pace (so long as it was >100 rpm). Wasn't so much about anything but keeping my HR between 70-75% HRmax today (I know; I don't usually do recovery rides by CHOICE; this is an exception). Was an ok session.

0604 - Back (1 min recovery between sets - except CG PU - 2 min recovery):
1. CG PU 4 x 8, 6, 6, 6 - At 111% b/w. First set was ok, although I paused slightly at the bottom after my sixth rep. Second set was also fine. Third set saw me start struggling on the last rep, but managed to get it out. Last set was a growl, having to do 2 negatives to get out 6 reps (since I only managed 3/4 of a rep on my fifth rep).
2. BB DL 6 x 8, 6, 4, 3, 2, 2 - Really surprised myself here. Started out with 133.76lb and got out 8 reps easy; I could have kept going, but don't really need to do high reps for BB DL. Increased the weight to 155.76lb, and again, managed easily 6 reps. On the third set palms were sweaty, and BB almost slipped from my hands on the fifth rep, so had to let it down. Not to be deterred, increased the weight to 166.76lb; however, sweaty palms were slipping, and I had to end the set at 3 reps before I dropped the BB. Left the weight as it was, and decided to do 2 more sets, getting out as many reps as possible before the BB slipped. To clarify, it wasn't my grip giving, but my hands slipping from being too hot and sweaty; so from next week, I am going to perhaps use straps on later, heavier sets, since I want to be doing 4-6 reps without frustration (and since I CAN be going heavier now). Also, NO wrist pain after sets!
3. WG LPD - 4 x 8, 7, 6, 6 - Did first set at 105.6lb, and managed 8 reps easy; I should have kept going, but capping Back sets at 8 reps (unless it's either CG PU or the last exercise and I'm doing it for higher reps). Went up to 118.8lb, and managed 7 reps; good. Thought why not and went up to 132lb and managed 2 x 6. STOKED. This is the best I have ever done on WG LPD, and considering I was struggling only 2 weeks ago on anything >105.6lb, it's quite something!
4. CG TR 4 x 6 - Started at 99.88lb; did 6 reps easy. Stayed at that weight for the second set, since right biceps tendon was aggravating badly; but the exercise itself at that weight was definitely easy. Went up to 110.88lb; managed fine. Went up to 116.38lb and used that for the last set.

0707 - Stretch 35 min.

1945 - Rollers:
a. 2 min in 39x15 @ 75% HRmax @ 100 rpm
b. 18 min in 39x16 @ 75% HRmax @ 102 rpm
Since too uncomfortable (from all the food from 1200-1330) to be running, did this on the rollers. As with this morning, was more about trying to just maintain ~75% HRmax (but at >100 rpm). Started out in a slightly higher gear than I normally would, just to get HR up a bit faster. VERY thirsty.


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. Sleep deep. Alert on waking. Dreams disturbing...

Mental Alertness/Focus: Actually felt pretty out of it for the most part today...

Energy: Energy fine in the morning. Starting to fade at ~ 1330; passed out at ~1430 for 2 hours...

Motivation: I've had a bad couple of days re eating, but now am completely put OFF cheating or the desire to be bad. It's all about getting lean now, as fast as I can without losing any hard-earned muscle...

Mood/Aggression: REALLY GOOD in the gym (because it was a good session)...Good mood dissipated mid-morning...Feeling very uncomfortable and disappointed in myself right now...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: It was there a little after the gym (yes, good sessions tend to get me in the mood). However, I turn on and off, hot and cold, in the blink of an eye, and these days it's not taking much (fro you) to turn me icy...

Joints: No pain in left wrist (and NO painkillers either)...

Endurance: Excellent.

Strength: WOW. Leaps and bounds improvement. Taking 2 caps of IGF-2 with my NeoVar Recomped 40 min pre-gym definitely makes a difference re strength! From now on I will be increasing the weight on EVERY set if I can; no excuses.

Quality of Training: Two unbelievably good am sessions today.

Pump and Vascularity: Pump excellent...Vascularity excellent...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: It's not good enough until there is no excess to my curves when I twist and bend, and my midsection is flatter than flat! However, regardless of what I think about my body, it feels good to know that I "look good" AND are strong and athletic (re speed and endurance), whereas many females in the gym who 'look good" and are "in shape" lift next-to-nothing and are far from fit.

Overall Sense of Feeling: So I gave in to the binging later on yesterday. And again today. However, it wasn't really about the food (definitely "emotional eating" both days). So, feeling quite disappointed in myself. SELF-CONTROL! DISCIPLINE! KNOW WHAT YOU CAN ACHIEVE WITHOUT DOING THAT!...Other than that, got my study stuff today; from next week my schedule is going to be wake, training, work/study, study/work, training, bed...AND it has been SNOWING in parts of Christchurch today (never lived anywhere with snow before; actually never been IN the snow, only seen it from a distance). Should do some walks in the Port Hills and experience it in the coming weeks...
 
Snow, yuck! We get tons of it here, while my kids like it, I hate the stuff.

Sounds like you had a good back day. Hope you are having a good day today.
 
You can do it Rosie :) Days where the diet goes to pot are annoying but I know you can make that photoshoot in top condition, you've got it....

Invalid Link Removed​
 
crader said:
Snow, yuck! We get tons of it here, while my kids like it, I hate the stuff.

Sounds like you had a good back day. Hope you are having a good day today.
Click to expand...

I've never been IN it, so not sure; but being wet and cold, the novelty may wear off. It's not snowing down in the city or where I live, but in other parts.

Yes, yesterday was good. Today I feel shattered and got up late. Full-Body circuit in the gym in 90 minutes...


UKStrength said:
You can do it Rosie :) Days where the diet goes to pot are annoying but I know you can make that photoshoot in top condition, you've got it....

Invalid Link Removed​
Click to expand...

Thanks, Rick. I really, REALLY want to have NO cheat days whatsoever, though. A BIG ask for me. I will beat myself up so badly if I'm NOT where I WANT to be in 6 weeks (although, if my diet stays good I KNOW I will be there).
 
Enjoy your circuit!

I think I'm going to take a day off. I looked at pics of myself and I'm bigger than I want to be. So I can afford to do it. I'll go in tomorrow instead!
 
crader said:
Enjoy your circuit!

I think I'm going to take a day off. I looked at pics of myself and I'm bigger than I want to be. So I can afford to do it. I'll go in tomorrow instead!
Click to expand...

I'll try. Last week I was so shattered when it came to my circuit that it wasn't as good as I wanted it to be (then again I've never done longer than 3 weeks of 5 resistance training days per week before until my body has said 'enough", and this is my EIGHTH week, with 8 more to go!)

Tomorrow is my day off (looking forward to that). I can't not NOT afford to go, given the last two days of food (KICK).

I'm bigger than I want to be re fat, and muscle in legs (but the fat will go, and hoping I can "slim" my legs up a little over the coming weeks).
 
Day 141

0907 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70-75% HRmax @ 106 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70-75% HRmax @ 108 rpm
f. 1 x 1 min effort in 39x15 (HR 90% HRmax, rpm N/A)
g. 1 min in 39x16 @ 66 rpm (HR dropped back to 70% HRmax)
Started out easy. First set of efforts took some getting into (almost served as a 'warm-up' for my second set). Had a 'recovery' period between going easy. Then it was balls to the wall for the second set of efforts; legs spinning and gasping breath. LOVING the efforts, despite the taste of blood from going so hard. Finished off again with a longer effort, really spinning my legs out. Felt good when finished.

1008 - Full-Body:
Circuit (3 rounds, 1 min recovery at the end of each round) -
1. BB RD (on box) x 10 - Same weight as last week (not too concerned with weight; more with the stretch for these). Going quite low, but not really feeling the stretch (???)
2. BB BOR x 10 - 20% increase from last week's weight. Managed fine. Last set was quite painful re right biceps tendon, but slogged it out.
3. P/U (feet on bench, hands on floor) x 10 - Although my left wrist was clicking on almost every rep on every set, there was NO pain, and these were far too easy. Next week use m/b under hands.
4. BB Clean and Press x 6 - Used same BB/weight as did for BB BOR. First set was manageable. Second set started struggling, breathing heavily. Last set almost came apart, REALLY slowly done.
5. Dips x 10 - At 114% b/w. NO wrist pain, and left side working evenly with right.
6. DB ZC x 10 - Used 17.6lb DBs. No wrist (or forearm) pain. Easy. Weight increase next week.
7. Weighted crunch x 20 - With 47lb DB. Good.
8. Straight-Leg Raises x 10 - Instead of doing these hanging (so that slipping grip from sweaty hands wasn't an issue), did these on the Dips' bars, with elbows fully extended, holding self upright. Feeling it a little in anterior delts on the last few reps of each set. Vascularity was the BEST ever, with veins looking like they were trying to burst out of my skin!
9. Plank (on bench) x 1 min - Keeping the core tight. Anterior delts a little achy.
10. Burpees (with P/U) x 10 - Good. P/U were done on fingertips; right wrist clicking on almost every rep of every set.

1105 - Stretch 23 min.


Sleep - Time and Quality: ~2300-0716 (waking at 0420), so ~8.25 hours sleep. Still taking me quite some time to get to sleep (the Leviathan Reloaded dose 2). Sleep is deep and quality, though. Woke feeling quite shattered this morning at 0420 (and so tired did not hear the 0315 and 0325 alarms!) Didn't get up until 0728. Dreams were something else...

Mental Alertness/Focus: As with the last few days, feeling quite out of it early afternoon (however, no sleeping today)...Started studying (I am going to aim to get all my assessments done BEFORE I go to the US, so that I can enjoy the time over there more)...

Energy: Fine on rollers and in the gym (better than last week's circuit session, where I was slowing down and almost collapsing). Not needed for much else...I am really quite INactive aside from training these days; need more "lifestyle activity"...

Motivation: Back in business...

Mood/Aggression: Good mood most of the day (squashing any doubts or fears)...

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: Has been quite high today...

Joints: Minimal pain in left wrist...BOTH wrists clicking in the gym...Right biceps tendon causing MORE pain than wrist at the moment...

Endurance: Excellent.

Strength: Full-Body Circuits are NOT about strength.

Quality of Training: Pleased with them.

Pump and Vascularity: Pump excellent...Vascularity amazing, especially when doing straight-leg raises (I want like that ALL the time!)...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Delts and arms looked good in the gym; getting that hardness back. Looking forward to being lean and defined again without needing to have a pump for it.

Overall Sense of Feeling: Having a night off pm cardio; done 3 pm sessions already this week. From next week though, I will be doing 4 pm cardio sessions, continuing for the next 6 weeks...Coming to the US is the first step in setting the blueprint for the direction of decisions that will determine future action...
 
Day 142

Scheduled day off :yikes: (and I am a little relieved, to be honest; because I am starting to feel fatigued towards the end of the week).


Sleep - Time and Quality: ~2300-0714 (waking at 0330 and 0428) so ~8 hours sleep. Was alert and perky at 0428, but since no gym today, stayed in bed. Sleep was deep, and dreams were pleasant last night...

Mental Alertness/Focus: Spent most of the morning studying, continuing on this afternoon. Definitely more focussed than I have been the last couple of days...

Energy: I have energy, but I'm letting my body rest and recover (ready for a SEVERE beating :drillsergeant: next week)...

Motivation: Definitely there...

Mood/Aggression: Good mood has carried over :silly:

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: The high never left :wiggle: :speechless:

Joints: NO pain :woohoo:

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump...Vascularity not a lot today, because it's cold and I'm all covered up...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Just get LEANER and I'll be better.

Overall Sense of Feeling: More optimistic. Really looking forward to being in the US :unitedstates: (only 7 weeks left)! :dance:
 
WhatsaRoid? said:
Nice use of smileys :) Also the rest you put between your sets and lack of it is intense, my hats off to you. I need to step my game up as I'm noticing your training harder then me haha great job :wave2:
Click to expand...

Thanks, Anthony (in the mood for smileys today, and they ARE FUN to play with, LOL :D).

Yes, I rarely use more than 60 seconds rest between sets/supersets/circuits, etc. (the only exercise I DO have longer recovery with is CG PU). The shorter the better; just means that I can train harder. And it's time to REALLY step up the pace now, especially since I can almost get back to training as I was pre-injury! :)
 
i dont like long breaks inbtw sets either, also nice because helps with the cardio and makes workouts faster!
 
nycste said:
i dont like long breaks inbtw sets either, also nice because helps with the cardio and makes workouts faster!
Click to expand...

LOL. Well, my strength doesn't really suffer (except for CG PU) with shorter breaks, and I'm not one for spending hours in the gym when I can be just as effective in 30-40 minutes.
 
Day 143

0849 - Rollers:
a. 5 min in 39x16 @ 75-80% HRmax @ 112 rpm
b. 5 min in 39x15 @ 80-85% HRmax @ 125 rpm
c. 5 min in 39x14 @ 85-90% HRmax @ 118 rpm
d. 5 min in 39x13 @ 90% HRmax @ 118 rpm
e. 1 min in 39x16 @ 118 rpm (HR dropped back to 80% HRmax)
Started out well, forcing legs to pick up the pace from what they have been starting at. Legs felt fresh. 'Step' protocol today, increasing gear with each 5 min period. Increased cadence quite a bit as well on the second step, just to get my HR up more. Loving it. cadence dropped a little on the third step (harder gear), but was ok, as it was still fairly high. Considered going for another 20 min, but decided that I'd had a good session already, finishing easy, smiling.

0911 - Floor/Abs (no recovery between exercises/sets):
4 rounds of 20, 15, 10, 5 reps -
1. P/U (feet on floor, hands on floor)
2. s/b crunch (270 degrees to 180 degrees)
3. Burpees (with P/U)
4. s/b wall crunch (knees a 90 degree flexion)
5. s/b leg curl
6. reverse curl (on floor)
7. s/b roll-outs
Once completed the last round, went straight in to 8. Plank x 3 min.

0938 - Stretch 22 min.


Sleep - Time and Quality: ~2300-0706 (waking at 0315, 0325, 0420, and 0602), so ~7.75 hours sleep (since was awake for a little at 0420 and 0602). Quality of sleep was deep and excellent. Dreams were hard and fast...

Mental Alertness/Focus: 7 hours of study yesterday. Today holds about the same...

Energy: If I could I would be bouncing off the walls...

Motivation: YES!!!

Mood/Aggression: Mood still high and fine...

Stress: A 7 on the 1 to 10 'stress scale'...

Libido: It won't take me much to get "in the mood"...

Joints: NO pain in left wrist. However, clicking in right wrist during Burpees...

Endurance: Excellent.

Strength: N/A.

Quality of Training: Pretty good. Got and kept HR high today. Body feeling great.

Pump and Vascularity: Pump during floor/abs circuit...Vascularity good whilst training...

Muscle Hardness/Density: Glutes and legs. Shoulders and arms.

Body Composition and Look: Rear delts and upper back starting to look leaner again. Chest is also leaning out more noticeably, with that small dark hollow just above my breasts.

Overall Sense of Feeling: It's a conscious decision to LIVE and not just be in some farce of living. NO regrets! This is what it has to be like from now on:

[nomedia="http://www.youtube.com/watch?v=fl4PrljQdeA"]YouTube - Nickelback - If Today Was Your Last Day FFVII[/nomedia]
 
"It's a conscious decision to LIVE and not just be in some farce of living."

kickass girl, nice work
 
nycste said:
"It's a conscious decision to LIVE and not just be in some farce of living."

kickass girl, nice work
Click to expand...

Sure is :booty: :shock:

:thanks: Ste :hug:
 
Day 144

0431 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
No rain this morning (about time), so it was out for a run. A little chilly, but at least I was RUNNING...Started off easy. Surprised myself on the first few efforts by the intensity and speed of them (and also the EASE). Jogged for 4 min before doing another set of efforts. Last three efforts I noticed a decrease in pace, but still trying hard to keep it up there. No pain in shoulders. Finished well.

0502 - Stretch 23 min.

0605 - Shoulders (1 min recovery between sets/supersets - except BB FS - 30 sec):
1. BB S 4 x 6 - Since last week's weight was a little too easy, so used 120.56lb today. Noticed the difference, and the 30 sec recovery seemed shorter than usual. However, was done well.
2. BB Clean and Press 6 x 6 - Since last week I barely managed 1x6 at 87.12lb, set the weight at 81.62lb today, determined to do this for ALL sets! First set was ok. Second saw the third rep a little effort required. By the third set I was hammered, but not willing to give in. Tasting blood (had this last week as well on this exercise) from the effort during the fourth set. Last rep slow on the last two sets, breathing in gasps between reps. Needing the recovery time between sets. Vascularity incredible.
Superset -
3. DB LR 6 x 12 - 17.6lb DBs in each hand. From the first few reps of the first set my right biceps tendon started aching. The sharpness crept up to my shoulder joint on successive sets. Gritted my teeth and bore it; adding in two extra sets from last week.
4. Inc. DB RR 6 x 12 - Only used 15.4lb DBs. Left wrist didn't start aching until the second set (eighth rep). From then on it started aching earlier, feeling as if it was being wrenched from my body. Swearing, got through. Veins knots and rivers of blue throughout my arms and delts.
5 DB SP 4 x 6 - Used 47lb DBs. Was a little wary, considering how my body was feeling, and from the effort I had put into the BB Clean and Press. However, first set was good. Left DB was not sitting properly in palm for most of the sets, which wasn't the safest (but I had a spotter for this exercise, just to be sure). Second set was still ok. Last set I really started struggling from the third rep; but was not going to accept anything LESS than 6 reps.

1740 - 5.7km Run:
Dark out (how I prefer it, actually). Did the Hagley Park loop (it's actually pretty well lit for the most part, and there were lots of people out running; I won't do it in the early morning, though, just to be on the safer side)...Started out well. I felt fresh and strong (the complete OPPOSITE of how I've been feeling since ~1230) :261: Having other people out running brought out the competitive streak in me, and I was passing people without hesitation. I felt fast, the pace at 4.09 min/km :silly: (Drive definitely having effect there). Didn't slow throughout the run, even when I started getting that blood taste in my mouth from the eighth min in. No aches or pains in shoulders, legs, or knees. Finished high and happy. I don't know whether or not it's a psychological thing, but I always feel like I run FASTER when it's dark :think: Anyways, 4.09 min/km is the fastest pace I have run in a LONG time :pat: Keep bringing it ON!!!


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. DEEP sleep. Dreaming...

Mental Alertness/Focus: Was pretty there this morning. Head started hurting at ~1230 :headache: Passed out ~1330 for 90 minutes...

Energy: Earlier today, yes. Upset/uncomfortable stomach hasn't make me feel very energetic since the gym. Still did my pm run in spite of it, and feeling fantastic afterwards (the endorphins)...

Motivation: 110%! :buttkick:

Mood/Aggression: Calm...

Stress: An 8 on the 1 to 10 'stress scale'...

Libido: Easily awakened...

Joints: Pain in left wrist during Inc. DB RR...Right biceps tendon/shoulder in sharp agony from the first set of DB LR (continuing on throughout the day)...

Endurance: Excellent.

Strength: Better every week. I DEFINITELY notice better strength when I dose IGF-2 2/2/2 (first thing/pre-gym/pre-bed), as oppose to 3/3 (first thing/pre-bed)! :approve:

Quality of Training: HIIT Run was good. Gym was excellent re pushing myself and seeing what I could handle. Despite not being in the mood or feeling like pm cardio, still did it, and it was fcuking AWESOME!!! :veryhappy: :dance2:

Pump and Vascularity: Pump amazing in gym...Vascularity just awesome (I want that 24/7/365!) :yeah:

Muscle Hardness/Density: Glutes and legs. Delts and arms.

Body Composition and Look: Delts and legs seeing more definition and separation in.

Overall Sense of Feeling: Start off how I want to finish: STRONG! I WILL OVERCOME!!!

[ame="http://www.youtube.com/watch?v=KdUWzBZcLUM"]YouTube - Underworld - World so Cold ( 12 Stones Soundtrack )[/ame]
 
nycste said:
glad the workout was excellent and the run far surpassed your expectations always a great thing!
Click to expand...

Yup, training was excellent yesterday :approve: Run was good; getting back up to speed (hasn't taken long either; only really done a few runs this year, and more in the last week than all year put together), so hoping to be averaging < 4 min/km by the time I come over :)
 
Day 145

0550 - Rollers:
a. 4 min in 39x16 @ 60-65% HRmax @ 104 rpm
b. 36 min in 39x15 @ 70-75% HRmax @ 104 rpm
Recovery session today (Tuesday and Thursday am). HR wouldn't rise in first few minutes; and, although it was still recovery acceptable, for me it WAS TOO low, so I increased the gear. HR went up slightly. Legs were fine, just ticking over. Cadence wasn't very fast at all, legs dictating it. Listening to music definitely passes the time (although any more than two 40-min sessions weekly would bore me). Nice, easy, good session.

0707 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 13, 11, 8, 7 - At 111.2% b/w. Really surprised myself with what I was able to manage today. However, I knew what I did last week in this session and I was determined to BETTER it. Progress is definitely being made, and doing this exercise twice weekly is making all the difference.
2. Dips 4 x 8 - Focussing today on doing reps slowly and using both sides. Although putting more pressure on my left wrist, it was better for my head to work through it. No pain during these sets.
Superset B -
3. Dips 4 x 8 - Decided to stay with Dips, since they're the exercise that I can technically go the heaviest on (>b/w), and heavier is better. Left wrist started aching on sixth rep of the third set, and was the same on the last set.
4. CG BB BC 4 x 8 - Started off with the 38.5lb BB; managed ok, but left wrist was quite painfully twinging at the top of the movement from the fourth rep on. Went down to 33lb, and focussed on doing slower reps. Pump was quite painful in biceps, especially right.
Superset C -
5. Dips 4 x 8 - Slow. Noticed on these sets, in the mirror, that my right shoulder was noticeably higher than my left. Although my right shoulder IS higher than my left (due to the scoliosis caused by my back injury in 2004), it was more because my left elbow wasn't fully extending on the concentric part of the movement. All sets painful for left wrist (but well worth it).
6. EZ-Bar BC 4 x 21s - Started out with only the EZ-bar, since this exercise was more for the burn (than the weight). However, first set was a little easy, so added weight. Kept increasing the weight for each set. Biceps were burning and so pumped by the last seven reps of each set.
Superset D -
7. V-B TPD 2 x 20 - Needed to finish off with a couple of high-rep sets. Set the weight at 60lb, since I wanted to do all reps without dropsetting. First set was ok; actually thought that I had misjudged the weight. However, feeling the burn and pump in my triceps by the fifteenth rep of the second set. Didn't go on to do the four sets I was going to (still, enough).
8. Cable BC 2 x 20 - Set the weight at 40lb (since wanted to do all at the same weight without dropsetting). However, biceps were hammered, and had to dropset down to 30ln 3/4 through the set. Second set saw dropset after ten reps. Finished with a huge pump.

1754 - 5.7km Run:
Started off as usual. Didn't feel particularly fast today; nothing like yesterday. Rolled my left ankle twice in the first few minutes; and for the rest of the run the mid-lateral edge of my left foot hurt on every contact with the ground (causing a slight favouring of left foot). Started tasting blood from the sixth minute, the taste getting stronger as continued. Feeling core tight. Averaged out at 4.3 min/km.

1822 - Stretch 22 min.


Sleep - Time and Quality: ~2300-0420 (waking at 0315 and 0325), so ~5.25 hours sleep. Woke at 0315 and 0325, both times going back to sleep (is ok at 0315, since can get up at 0325 alarm if need be). However, it only felt like I'd just closed my eyes when the 0420 alarm went off. Sleep was DEEP. No dreaming; just endless blackness...

Mental Alertness/Focus: Finished the last of the unit standards that I have, ready for assessments to be sent away next week (since I don't "officially" start until 1 June). Head started hurting, the pain like that I get when I have been awake for nearly two days. Gave into the need for sleep at ~1400, waking at 1502 and 1542 (from now on I AM going to take a nap early to mid-afternoon if I need it; and it will help with recovery as well)...

Energy: Good for am training. Feeling the effort of the gym later in the morning, the shatteredness catching up with me, and me passing out at ~1400...

Motivation: Someone told me last night, "you won't be able to get the muscle mass that you want there" (there being upper body), and that I would never get my body to the condition that I want it to be/ Well, FCUK them; you DON'T tell me what I can and can't achieve with my body. The last time someone said that to me they were proved WRONG. I CAN AND WILL BE WHAT I WANT (WHEN I WANT)!!!

Mood/Aggression: Been up and down today...

Stress: An 8 on the 1 to 10 'stress scale'...

Libido: Lurking below the surface...

Joints: Someone bent my left wrist back last night, and it's been aching since. Hurt a bit in the gym (but manageable) and on and off throughout the day. Bearing it...

Endurance: Excellent.

Strength: Every week just gets better!

Quality of Training: Rollers were recovery. Resistance training was good; progress every week (can't ask for much more than that!) 5.7km was ok, considering how I felt prior.

Pump and Vascularity: Pump from word go (love that feeling)...Vascularity still awesome (I have noticed that my vascularity is slightly better when I'm in a t-shirt (even with the sleeves tucked up under my bra straps) compared to when in a tank top)...

Muscle Hardness/Density: Glutes and legs. Delts and arms.

Body Composition and Look: Chest continuing to noticeably lean.

Overall Sense of Feeling: Positivity towards my future blueprint...
 
LOL as far as your motivation statement goes, I'm as thick in my upper body as some guys. You can get as big as you chose to be :)
 
crader said:
LOL as far as your motivation statement goes, I'm as thick in my upper body as some guys. You can get as big as you chose to be :)
Click to expand...

YES. My back is relatively "thick", but my shoulders and arms need more muscle mass; I'll focus on this after my cut, since my legs are starting to overpower my body again (NOT cool). With enough committment, discipline, and consistency (as well as knowing what you're doing) one can achieve ANYTHING!!!
 
Day 146

0447 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
Cold (but no rain; good). Started out a little tenderly, since mid-lateral left foot is still quite sore on ground contact (even walking). First set of efforts was amazing; the fastest I have done so far, and almost every effort was as good as the first (and the faster pace meant not noticing foot pain). REALLY pleased. Did 4-min easy and then did another set of efforts. Almost as good as the first; but pace slowing a little in the efforts in the last half of the set. Best HIIT Run to date.

0517 - Stretch 25 min.

0603 - Chest/Abs (1 min recovery between sets):
1. Flat BB BP 4 x 8, 8, 6, 6 - Since I struggled so badly last week, I used 93.72lb this week. However, unlike last week, managed to get 8 reps out on the first two sets, before strength started giving, and I could only manage 6 reps. Last rep on the last two sets was quite a lot slower than the rest. But pleased; that's an improvement.
2. Inc. DB BP 4 x 8 - Since I wanted 8 reps per set, selected the 47lb DBs. Managed all sets well. Definitely will be attempting all sets with 52lb DBs next week.
3. P/U (feet on bench, hands on s/b) 4 x 10 - Progress has definitely been made here. s/b forces me to focus more on keeping my core tight, and today was a lot better than last week. Didn't start faltering until the last set, where the last 2 reps were quite slow and laboured.
4. Inc. DB Flyes 3 x 20 - Have not done these in a LONG time (and really just doing them as a change from Cable Crossovers, to do a few high-rep sets to finish the session). Since not sure what I could do, only used 11lb DBs for the first set; was easy. Went up to 13.2lb DBs for second set, and that weight actually felt LIGHTER than the 11lb DBs. Last set went up to 15.4lb DBs, and started struggling a little from the tenth rep. Each set was stretching out my shoulder joint, and really feeling the pull through upper chest/anterior delts.
5. P/U (feet and hands on floor) 1 x 20 - Since only did 3 sets of Inc. DB Flyes, threw in a set of these. 20 reps was about my limit.
6. Abs 2 x [a. weighted crunch x 20, reverse curl (on bench) x 15, c. straight-leg raises (on Dips bar) x 10, d. plank x 1 min] - Good. Last set saw shoulders start hurting a little with the weighted crunches from the weight of the DB (52lb). Planks feeling core tight and hard.


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. Seems that no matter what time I go to bed lately, I can't get to sleep until ~2300; I think that the pm cardio is contributing to this. Sleep was deep. Dreams were good...

Mental Alertness/Focus: Wasn't really in the mood for study today, since got a migraine early on (~0800); although I did a couple of assessments in the later morning. Migraines are really starting to become an issue, the pain in my head, and feeling like I do when I haven't slept for a couple of days...

Energy: Training was awesome, and pretty on to it. However, not a lot of energy afterwards. Got told that I looked really tired. Passed out ~1400 until 1545. So, afternoon naps are a part of the routine now...

Motivation: Training has been awesome and really taking it up a level. Diet has been the same as usual for the most part (although I am trying to control myself more, since it really IS the key to fat loss). The extra cardio and intense training has been what has been getting the results (since I AM leaning). However, diet MUST be DISCIPLINED (you've done this before, girl; you know you can do it!)

Mood/Aggression: Pretty happy after training. Been a bit blah since then. I will be happy when I am finally over and can relax with you...

Stress: An 8 on the 1 to 10 'stress scale'...

Libido: All it takes is a word (although I AM in a teasing mood)...

Joints: A little wrist pain today, but not a lot...

Endurance: Excellent.

Strength: Progress.

Quality of Training: HIIT Run was the best yet (they keep getting better, which is how it should be). Resistance training was also good; completely different from last week...Also noting that from now on I will be adding Abs in on Wednesday and Sunday.

Pump and Vascularity: Pump in chest and upper arms in gym...Vascularity nothing special today (a bit too cold)...

Muscle Hardness/Density: Glutes and legs. Delts and arms.

Body Composition and Look: So, my legs are not any leaner, and yet the definition keeps getting better (extra muscle there). I am losing fat from my upper body before my lower this time around, and the loss from my chest is the most noticeable (although delts and arms are starting to look better in the gym). Obliques were really prominent this morning, and looked tight.

Overall Sense of Feeling: Glad that I didn't have to do pm cardio tonight. REALLY looking forward to my day off on Saturday (never thought I'd hear myself say THAT), although quite sure that come Saturday I will want to be training...
 
Day 147

0556 - Rollers:
a. 15 min in 39x15 @ 65-70% HRmax @ 100 rpm
b. 15 min in 39x15 @ 70-75% HRmax @ 110 rpm
c. 10 min in 39x15 @ 75-85% HRmax @ 118 rpm
Started out rather slowly today, legs easing into it. HR was ok, and gear was slightly higher than normal for starting. HR seemed ok, but decided to up the pace when it started lagging towards the 65% HRmax end. Pace was a little harder on legs, but since they're been sufficiently warmed into it, managed. Sweat was a happening thing, especially when I increased the pace again at 30 min. Keeping legs at 118 rpm was ok, although wouldn't have wanted to do it for much longer. The session passed really slowly today and I felt quite uncomfortable throughout.

0614 - Back (1 min recovery, except CG PU - 3 min):
1. CG PU 4 x 8, 6, 6, 6 - Only at 116% b/w today, but feeling every extra lb for sure. Struggled badly on each set, and was in a severe mood :aargh4: between sets. Had to do one and two negatives on the third and fourth sets respectively to get the minimum of 6 reps out (thundercloud) :censored:
2. BB BOR 6 x 12, 8, 6, 4, 10, 6 - Started out reasonably light, but it was easy, so went up. Kept increasing the weight for each successive set until the fifth set. Hands were sweaty and grip was slipping in on the BB by the fourth set, so decreased the weight (so I could do more reps) for the last two sets.
3. CG TR 4 x 8 - Only 99Lb for all sets today. Concentrating on form and slow reps.
4. CG SR 4 x 12, 8, 6, 4 - Started at 79.2lb; got 12 reps out easy. Went up to 105.6lb for the second set, 118.8lb for the third set, and 132lb for the last set. Struggled on the last set.
5. WG LPD 2 x 6 - At 132lb. First set was fine. Second set struggled a bit on the last couple of reps.

0715 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. Was not as alert on waking, and took a few minutes of being up to wake me up properly. Sleep was deep. Dreams were something else...

Mental Alertness/Focus: NOT in the mood for study today. Actually feel quite mentally fatigued. Passed out ~1330 for 3 hours...

Energy: Ok for training...

Motivation: You CAN do this!!! Get your diet under CONTROL!!! :rant2:

Mood/Aggression: Pretty shitty from the word go. The gym did not help matters and I was like a stormcloud throughout the session. Just in a generally bad mood all day :gives:

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: None.

Joints: Fine.

Endurance: Excellent.

Strength: Getting better (although interesting session today).

Quality of Training: Rollers were fine. Resistance training was not that great :shocked: (bad mood didn't help either).

Pump and Vascularity: Pump definitely...Vascularity high...

Muscle Hardness/Density: Glutes and legs. Delts and arms.

Body Composition and Look: Yesterday I let loose re diet :banghead: :spank: today I am 4kg (i.e. 8.8lb) heavier :ouch: because of it, and feeling every bit of that extra weight (VERY uncomfortable) :yuck:...On another note, delts and arms looking better every day in the gym; and I got told that my arms were looking good...

Overall Sense of Feeling: Since I feel so shite, I haven't done pm cardio today; will do it on Sunday instead, or NOT have a day off :numbered:

Invalid Link Removed
 
Day 148

0539 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec efforts/10 sec easy
c. 1 x 60 sec effort
d. 4 min jogging
Fog and mist this morning. A little chilly, but I felt warm, only in a t-shirt...Started out well. Decided that it's time I picked up the pace and raised the bar again on my HIIT Runs. More efforts, in one long set this time, adding in a longer sprint after them all. Sprints were actually ok, with the pace only starting to fall in the last few efforts; and digging in as best I could for the last rep. Not bad :veryhappy:

0604 - Stretch 30 min.

0712 - Full-Body:
Circuit (4 rounds; 1 min recovery at the end of each round) -
1. BB RD (on box) x 10 - All good.
2. PBJ x 20 - A bit slower than usual. Head spinning after every set.
3. BB BOR x 10 - First couple of sets were fine. Hands started slipping in on the BB on the last 2 sets, but got all reps out.
4. P/U (feet on bench, hands on m/b) x 10 - Making it a little harder for this session. RIGHT wrist was hurting today and causing the problems :wtf:
5. DB LR x 10 - Good. Last set needed a bit more 'kick'.
6. Bench Jumps x 8 benches - Whew; got my HR going for sure. Almost stumbling and falling after the first set, and head spinning, seeing stars, after every other set :worried:
7. Dips x 10 - Right wrist crunching. Left wrist some small ache, but nothing major. Feeling the last set.
8. DB ZC x 10 - Good. No issues with wrists, etc.
9. Weighted Crunch x 15 - Need to lift higher with this.
10. Reverse curl (on bench) x 10 - Feeling the burn.
11. Knee Raises (on Dips' bar) x 10 - Not as good as they should have been :grumpy: Starting to really tire by this stage on each round. Vascularity excellent though.
12. Plank x 1 min - Really feeling core during these.

1722 - 5.7km Run:
Started out at a loping pace. Left foot still painful on ground contact, so favouring that a little (and the longer strides was easier on it). Not that cold, and warmed up quickly. Picked up the pace after ~4 min, my competitive drive edged on by the fact that there were so many other runners out tonight, and each time I caught and passed one I focussed on reaching the next one :numbered: Slowed down a little at ~12 min from a painful stitch in my right side, but, trying to ignore it, picked up the pace again at ~15 min. Feeling relatively good. Averaged 4.18 min/km :blink:


Sleep - Time and Quality: ~2300-0420 (waking at 0315 and 0325), so ~5.3 hours sleep. So, one day waking later (I must be training harder than I thought) during the week :sleeping: Sleep was deep. Dreaming...

Mental Alertness/Focus: Taking a day off study. Have been getting migraines predictably after the gym (not great that feeling heady IN the gym); maybe I am pushing myself TOO hard :dunno: (not that it would stop me if I were). Just felt like sleeping from early morning (but haven't) :headache: Had a migraine most of the day (went only just before my pm run)...

Energy: Not really been there. Still feeling absolutely shattered :banghead: (and didn't feel like doing my pm run, but pushing my body anyway)...

Motivation:

Invalid Link Removed

Mood/Aggression: Started out ok, albeit quite shattered and feeling rather flat :indifferent: Got disappointed and frustrated later in the morning :sigh: Aggressive a little later. Your card made my day, love :thanks: :love:

Stress: A 9 on the 1 to 10 'stress scale'...

Libido: I've been too tired for this

Joints: Some aches (right wrist more than left :question: :question: :question: ), but all good.

Endurance: Excellent.

Strength: Today's resistance session was not about strength.

Quality of Training: HIIT Run was excellent. Slowed down a little in the gym (and not feeling as if I was working very hard :angryfire: although I got told afterwards that I looked like I was). Pm run was good.

Pump and Vascularity: Pump definitely...Vascularity high...

Muscle Hardness/Density: Glutes and legs. Delts and arms.

Body Composition and Look: Arms looking better in the gym...Calves also looking defined as...

Overall Sense of Feeling:

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