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The Female Terminator Chronicles

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definitely too much duff on this page....I am banning myself from coming back until at least....tomorrow ;)
 
CTDeuce said:
definitely too much duff on this page....I am banning myself from coming back until at least....tomorrow ;)
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LOL...The lyrics were the reason for the inclusion :lick:
 
Day 149

0916 - 5.7km Run:
Started out nice and easy; this was a recovery run, and I wasn't going to push my body too much. As it was, just let it settle at a pace and went from there. Left foot still hurting on ground contact, so favouring that a little. Averaged 4.5 min/km.

0946 - Stretch 23 min.


Sleep - Time and Quality: ~2300-0700 (waking at 0428), so ~8 hours sleep. Stayed in bed until 0755, just enjoying the warmth, and feeling shattered. Deep sleep. Dreaming...

Mental Alertness/Focus: Haven't had the opportunity to study today, since been running scans and checks on my laptop, and it's been taking fcuking HOURS :cussing: (and fcuking me the fcuk off!) :banghead: and now my laptop is going slow as fcuk :damnit: (yes I've got my hackles up)...Anyways, migraine didn't start until a bit later today, and passed out from ~1450-1608...

Energy: Yeah, not really (despite the run, which WAS slower and 'recovery')...

Motivation: No day off this week (says it all) :buttkick:

Mood/Aggression: One VERY pissed off tiger today :rant:

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

Libido: Some early afternoon :eek:

Joints: No issues.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Supposed to be my day OFF, but since I didn't do pm cardio on Thursday all bets are off. A 'recovery' session (if you can have a 'recovery' run at >85% HRmax)...

Pump and Vascularity: No pump...Not a lot of vascularity either...

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

Body Composition and Look: Got told I'm looking leaner today (I think people just need their eyes CHECKED)...

Overall Sense of Feeling: I just wanted to CHILL today :mad:
 
Day 150

0853 - Rollers:
a. 5 min in 39x16 @ 75-80% HRmax @ 120 rpm
b. 5 min in 39x15 @ 80-85% HRmax @ 120 rpm
c. 5 min in 39x14 @ 85-90% HRmax @ 120 rpm
d. 5 min in 39x16 @ 80-85% HRmax @ 120 rpm
Started out hard and fast. 120 rpm is the perfect cadence for time-trialling, so decided to use it today. Used a 'step' protocol to increase intensity. Although HR was low to start with, the spinning made the session a little more intense. Instead of going up another gear after 15 min, went back down, and spun there (maybe SHOULD have gone UP again, but, shrug). It was a good session; need to do some more high-cadence work.

0917 - Abs (no recovery between rounds/exercises):
2 rounds -
a. s/b crunch to 180 degrees x 15
b. s/b wall crunch (knees at 90 degree flexion) x 15
c. s/b rollout x 15
d. s/b db-leg raise x 15
e. Plank x 1 min
f. Side (right) plank x 1 min
g. Side (left) plank x 1 min

0936 - Stretch 21 min.


Sleep - Time and Quality: ~2300-0700 (waking at 0420), so ~8 hours sleep. Sleep deep. Dreams were very vivid and very weird...

Mental Alertness/Focus: Small migraine early afternoon. Passed out ~1445 until 1600..

Energy: Good for rollers. I WAS going to do a 5.7km run this evening, but decided to just stick to my schedule (and not play 'catch up'), so that I am feeling a little more refreshed for training tomorrow..

Motivation: This is a BATTLE and I'm taking NO prisoners!!!

Mood/Aggression: Better. Flat most of the day.

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

Libido: Some.

Joints: No issues.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Rollers this morning was good...

Pump and Vascularity: Small pump from the spinning...Vascularity excellent while training...

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

Body Composition and Look: Hips/Adonis Belt staring to look a little leaner; veins snaking up the torso...

Overall Sense of Feeling: Bring on June!
 
Supplements and Training: 1-27 June 2009

SUPPLEMENTS

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 (30 min pre-protein shake/45 min pre-food, if applicable).
* Dermatherm: 4 pumps after post-gym shower (resistance training days); 4 pumps post-cardio/morning shower (non-resistance training days).

* IGF-2: 2 caps first thing in the morning, 2 caps 30-40 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 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).

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.


TRAINING

Monday
am
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
pm
20-30 min Cardio

Tuesday
am
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
pm
20-30 min Cardio

Wednesday
am
HIIT Cardio
Stretch 20-30 min
Gym - Chest

Thursday
am
20-40 min Cardio
Stretch 20-30 min
Gym - Back
pm
20-30 min Cardio

Friday
am
HIIT Cardio
Stretch 20-30 min
Gym - Full-Body
pm
20-30 min Cardio

Saturday
DAY OFF

Sunday
am
20-30 min Cardio
Stretch 20-30 min

As usual, my resistance training will vary week by week re exercises and order, sets and reps, always striving to increase weights/strength, and continually progress...Also going to STOP anything re Legs (except for hamstrings; these need to come out more) in the gym, since even with the small amount of work that I am doing for them they continue to GROW (seriously, I could do silly things like most females do for legs and mine would blow up; I'd hate to see what would happen is I WAS training for mass THERE!) Besides, they get worked enough in cardio (and I want to 'slim' them up).
 
damn thats a lot of cardio! :)
 
Chub said:
damn thats a lot of cardio! :)
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Not for me, LOL! It's only an extra 3-4 sessions (i.e. 10 instead of 6-7) a week from my regular "out of season/bulking/recomp" training (when I do 20-30 min every day). However, since I am taking this "cutting" seriously from now on I need that extra kick and something aside from being more strict with my diet to see the results I want (I only have 6 weeks now to get as lean and in the shape I want/need to be in for my photoshoots).
 
WhatsaRoid? said:
I like how you posted the videos in here and nice supp lineup btw you gotta love being a rep sometimes :)
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Thanks, Anthony.

Yes, being a rep has its perks. However, I DO buy my own supplements as well :)
 
Day 151 - Day 20 of DCP/Leviathan Reloaded, Day 1 of Dermatherm

0457 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Cold. Didn't take long to warm up though. Efforts blew me away with the speed and seeming effortlessness of them. When I started doing these more regularly a couple of weeks ago I was struggling to manage even 8 efforts; now I seem to breeze through them (this last week especially). All efforts were well done, barely slowing, even on the later sprints. Lateral left foot no longer hurt on ground contact (so it must have just been bruised). REALLY happy with the session; and hoping that the weather stays good (or at least no rain between 0430-0500) in the mornings for the next 6-7 weeks. Finished with hands like ice.

0519 - Stretch 20 min.

1027 - Shoulders (1 min recovery between sets/supersets):
1. BB Clean and Press 6 x 10, 8, 6, 6, 6, 6 - Started out at 76.23lb, since wanted to do a couple of 'warm-up' sets (because hadn't done cardio an hour before); was fine. Second 'warm-up' set increased weight to 81.62lb; good. Increased the weight to 87.12lb for my 'working' sets. Unlike 2 weeks ago, where I could only manage one set of 6 reps at this weight, I managed 4 x 6. Third set started becoming a battle, but I fought it out. The last half of the last set was quite slow though, with small pauses at the top of the clean. Successful, though.
2. DB SP 4 x 6 - With 47lb DBs. No spotter today. Did better than last week, where I was struggling a little here. Vision went blurry for a few moments after the third set, but shook myself out of it.
Superset -
3. DB LR 4 x 12 - 17.6lb DBs today. Managed better than I did last week, so improvement there.
4. Inc. DB RR 4 x 12 - Stayed with 15.4lb for today. NO pain in my left wrist during them (YAY!)
5. BB Military Press 2 x 12 - Since I hadn't done that much work this session, added these in. Only used a 50.6lb BB for these. Was shattered by the second set.


Sleep - Time and Quality: ~2200-0333 (waking at 0315 and 0325), so ~5 hours sleep. Fell straight back into slumber at both alarms, different dreams between each waking; and felt like I had been asleep for HOURS when rewoke. Sleep DEEP as deep. Dreaming explicitly...

Mental Alertness/Focus: Assessments today...

Energy: Energy good this morning. Starting to feel a little fatigued early afternoon, but pulled through with study.

Motivation: NO prisoners!!!

Mood/Aggression: Ok mood...

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

Libido: Some...

Joints: No pain...

Endurance: Excellent.

Strength: Goooood.

Quality of Training: HIIT Run was AWESOME! Gym was ok; really making some progress there (hard to believe that 8 weeks ago I could barely do anything!)

Pump and Vascularity: Pump straight away in the gym...Vascularity is REALLY strong, with thick ropes for veins in my forearms, knotted throughout...

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

Body Composition and Look: 54kg (i.e. 118.8lb) at 9.9% BF. So, in the last 20 days that is an INcrease of 1.219kg (i.e. 2.6818lb) of LBM and a LOSS of 0.219kg (i.e. 0.484lb) of BF. Means that instead of cutting I have done more of a recomp; which would have more to do with my diet than training (all good, though). Actually quite surprised with the results I have gotten over the last 8 weeks (+4.304kg LBM and -0.304kf BF); muscle mass and strength have improved at incredible speed (with gains like that of a newbie), even if strength is only back at pre-injury levels (I would have expected it to take LONGER). The extra muscle mass is DEFINITELY noticeable in my LEGS (sigh).

Overall Sense of Feeling: Even though I have lost very little BF, I have gained a fair amount of LBM, which I am quite happy with (more muscle = easier to lose BF). However, from now on it IS cutting (recomping can happen again later)...Had a meeting that went a little later than it was supposed to tonight, so pm cardio did not happen (which means that Saturday this week won't be off and will be cardio)...

Notes on Fat Loss Stack: First application of Dermatherm today. Smells like cinnamon/spicy; not unpleasant. No tingling or burning. The pumps are actually not as much as I expected (but will limit myself to only 4 and see how I go). Looking forward to see how this works over the next 27 days...DCP. Considering my diet, this has been helping in my recomping. No appetite suppression; but I am noticing an increased thirst...Leviathan Reloaded has been interesting. As noted lately I pass out early to mid-afternoon for a while. However, regardless of how I am on waking, after my pm dose of this I am fine for my pm cardio; and feel quite great afterwards. Maybe this is also having some effect on my not being able to go to sleep until ~2300 (along with the pm cardio)? On NON-resistance training days, when dosed with RPM, gives a definite KICK...So far liking these products. Planning on getting some fantastic results over the next 4 weeks!
 
Hope you don't mind if I steal some of the templates you use in your log in my own. Yours is by far the best I've read in terms of cleanliness and detail.
 
Grimninja117 said:
Hope you don't mind if I steal some of the templates you use in your log in my own. Yours is by far the best I've read in terms of cleanliness and detail.
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No worries (a lot of people do that).

Bear in mind though that everything I comment on has something to do with the products that I am using; so you should make notes on everything that each product you're using "claims" to do/affect.
 
Guejsn said:
No worries (a lot of people do that).

Bear in mind though that everything I comment on has something to do with the products that I am using; so you should make notes on everything that each product you're using "claims" to do/affect.
Click to expand...

Noted. Good advice too thank you.
 
Day 152

0630 - Rollers:
40 min in 39x16 @ 65-75% HRmax @ 110-116 rpm
Today was about recovery, and just keeping HR between those zones (I know; I don't usually do that, but sometimes I need it, too). HR was >70% for most of the session. Legs and hips and wrist were fine. Thirsty as. And very hot.

0734 - Arms (1 min recovery between supersets - except Superset A - 3 min recovery):
Superset A -
1. CG PU 6 x 15, 10, 10, 9, 7, 6 - At 110% b/w, this was by far the BEST session for CG PU since returning from injury :woohoo: Felt very strong in the first set, and kept pushing for one more rep. I was determined to keep doing sets until 6 was the minimum number of reps I could get out before I knew the next set I would have to use some negatives to complete 6 reps. Did far better than I expected. CG PU TWICE a week DEFINITELY gives me strength gains here (the longer rest helps too).
2. Weighted Dips 6 x 6 - Since most other exercises are either back at or better than pre-injury levels, I decided that it was time that I started doing Dips with a DB between my feet :buttkick: Selected a lighter weight than I would normally use, but reasoned that I didn't know how my left wrist would be with these and that I needed to 'ease' into them. Used an extra 33lb for all sets. Having only just now been able to do Dips without pain in my left wrist and using BOTH sides to do the movement, adding the DB meant that my left side wasn't working as much. There wasn't pain, per se, but rather an 'ache'. Left elbow didn't fully extend on the concentric phase (so will need to work on that); and couldn't manage as many reps as I used to be able to (but it will come back). But, progress.
Superset B -
3. Flat CG BB BP 4 x 8 - Only used 77lb. The first rep of the first set felt weird, and I had to remind myself to 'set' my wrists. Strange sensation (not pain) in my left wrist in the second and third sets. The last rep of the last set was a small struggle.
4. CG BB BC 4 x 8 - Done with a lighter BB. Pump in my biceps SO strong after the first set of these. Concentrating on keeping my form tight, and not 'rolling' my wrists at the top (to stop any pain occurring in my left wrist, since it has been an issue the last few weeks with this exercise).
Superset C -
5. DB FP 4 x 10 - All sets at 47lb. The first set felt easy. By the last set, the last rep was done slowly.
6. DB ZC 4 x 10 - Decided that it was time to go UP in weight for these. Selected 19.8lb DBs. However, I could only manage 5 reps before my forearms were screaming; so I dropsetted back to 17.6lb DBs for the last 5 reps (and did this for each set). Steps to improvement.
Superset D -
7. V-Bar TPD 3 x 21 - Since I was doing 21s with the E-Z Bar BC, thought to do 21 reps per set for this. Started out at 70lb, and had to dropset back to 60lb and 50lb each set when could do no more at that weight (until I reached 21 reps). Triceps were PUMPED and BURNING after every set :wiggle:
8. E-Z Bar BC 3 x 21s - Not very heavy at 25.52lb; however, this was more about getting that burn, and making sure that my biceps were well and truly worked over. Last 7 reps on the last two sets were slower than they should have been, and my arms were SCREAMING!

1709 - 5.7km Run:
Actually felt like I was going really slowly tonight :dunno: However, averaged 4.3 min/km, which is ok.

1739 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0507 (waking at 0315, 0325, and 0420), so ~6 hours sleep. Quite fatigued on waking at alarms this morning, and went instantly back to sleep :tired: Body woke by itself at 0507. So, a little later, but not too late (which is good). Sleep was as deep as. Dreams were different after every awakening...

Mental Alertness/Focus: Headache started ~1200. Worked in the morning. Slept a little from ~1405-1455. Finished study assessments in the afternoon...

Energy: Rollers was fine. Gym was good. Felt fcuked during pm run.

Motivation: I was once told that I should have been in the army :drillsergeant: Well, that's where my body is going to be for the next 6 weeks: BOOT CAMP!!! :smashfreakB:

Mood/Aggression: Mood so-so :sigh1: Flat most of the day. A little positive. A bit of a slap in the face this evening :disappointed:

Stress: A 9 on the 1 to 10 'stress scale' :aargh4:

Libido: Body has been quite responsive, even if my head isn't really in that place :smileysex5:

Joints: Sensations in my left wrist in the gym, especially during the Weighted Dips and Flat CG BB BP; but it wasn't PAIN :happysad:

Endurance: Excellent.

Strength: Improving heaps.

Quality of Training: Rollers, fine. Gym, great; and my grunted efforts in the gym I was later told sounded like "sex noises" (WTF???) Pm run better than it felt.

Pump and Vascularity: ALWAYS get a pump on Arms' day, pretty much from the start. It only got stronger as the session went on...Vascularity was knots through my arms, and I'm noticing that the "knots" in my forearm veins are getting BIGGER :approve:

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

Body Composition and Look: Got told that my breasts looked bigger in the gym (pfft)...Anyways, my reflection far from satisfies my mind :banghead: I DON'T want soft porn model :28: I want VERY lean, curvy, feminine muscle!

Overall Sense of Feeling: Things are falling into place nicely...
 
Subbed, I cant believe I missed this log and from what I've read so far this is the most detailed log I've ever seen and for lasting this long all I can say is that Rosie is a super log warrior :fing02:

I have a feeling I gonna learn a lot from this log! :thumbsup:
 
CTDeuce said:
Rosie, what does your username mean? Ive been curious to ask and keep forgetting!
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LOL (pretty sure I was asked this in my first log here).

Guejsn is a name that one of my best friends created and gave me back in the day. It means "Rosie kicks ass and she doesn't need a man to do it".


Delta Force said:
Subbed, I cant believe I missed this log and from what I've read so far this is the most detailed log I've ever seen and for lasting this long all I can say is that Rosie is a super log warrior :fing02:

I have a feeling I gonna learn a lot from this log! :thumbsup:
Click to expand...

Thanks :) Hopefully through my experiences with the products that I use, others can make an informed decision on whether or not they would be right for them.

I've been logging daily on AM since April 27, 2008. However, I decided that it was time to just run an epic log (and this is what this is) to last the entire year (and it's actually a little less detailed than previous logs, whilst still comprehensive enough).
 
Day 153

0434 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Started out fine. From the first effort I felt a little off re pace. Although trying as hard as I could, my efforts felt slow; I didn't have as much energy and oomph as I did on Monday. Regardless, I pushed on, completing 24 sprints. The pace of my sprints did not slow in consecutive efforts. However, it WAS quite a lot slower than Monday's sprints were. Good for being out there training, but not really that great as a HIIT session.

0500 - Stretch 21 min.

0554 - Chest/Abs (1 min recovery between sets):
1. Flat BB BP 4 x 6 - Same weight as last week. Not sure what happened today, as from the first rep of the first set I struggled. The first rep felt 'off', and I was like wtf??? Left the weight as it was, completing all sets with it. Got into it more from the second set, but still felt a little weird. The last 2 reps on the third set were quite slow, and the last rep on the last set I could barely manage.
2. Inc. DB BP 4 x 6 - Determined to make this better than last week (and because I'd had such a 'bad' run on the Flat BB BP), started out with 47lb DBs, just to 'ease' into it. Stopped at 6 reps, because I wanted to complete 6 reps for the rest of the sets with the 52lb DBs. Struggled a little on the second set. Third set finding my stride. Last set was good. The last three sets were huge efforts, and I was shaking quite badly on the last set (and got told afterwards that I was making "sex noises" again; who pays attention to the sounds of efforts of others in the gym?) So, strength gains slowly being made here.
3. P/U (feet on bench, hands on s/b) 6 x 10, 10, 8, 8, 8, 7 - Just to make it a little harder, decided to do 6 sets of these. First two sets were ok. On the third set, the last rep was very slow, and I stopped there, knowing that to attempt a ninth rep would mean I would fall on my face. Kept going. On the last set, didn't push it, as I didn't want to end up on my face after that either. Keeping my core tight on every set, and making them good.
4. Cable Crossovers 2 x 15 - Only used 30lbs each side. However, these were my high-rep exercise to finish the session, and were fine. By the last rep on the second set I was shot.
5. Abs 3 x [a. weighted crunch x 15, b. reverse curl (on bench) x 15, c. straight leg raises (on Dips' bar) x 10] - All good. Feeling the burn after the reverse curls on each set. Loving the look of my delts and arms in the mirror while doing straight leg raises.

2033 - Rollers:
20 min in 39x16 @ 70-75% HRmax @ 100 rpm
Decided to do pm cardio today since I didn't on Monday, and have Saturday OFF as scheduled...Really just a slow recovery ride. As long as my HR was >70% HRmax it was ok. Legs just ticking over, not in the mood for spinning at all. I actually should have probably stayed on for twice as long, but shammies are not being kind to me anymore.


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. Sleep was deep. Dreams were great..

Mental Alertness/Focus: There for the morning. Headache didn't start until quite a bit later, and drifted in and out of consciousness between 1405 and 1525...

Energy: Wasn't that great today. HIIT Run, although no slowing of efforts, was done at a slower pace. Gym was fine. didn't feel much in the mood for anything come the afternoon. Pm rollers were just recovery, ticking over.

Motivation: I need to be more RUTHLESS!

Mood/Aggression: Started out ok. Not so good after the gym kind of ended up flat...

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

Libido: Some late morning to early afternoon...

Joints: No pain...

Endurance: Excellent.

Strength: Got better on some exercises.

Quality of Training: A bit below standard today.

Pump and Vascularity: Not much of a pump...Vascularity excellent...

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

Body Composition and Look: Got told that I look leaner. However, still NOT close to happy with my reflection; NO excess!!!

Overall Sense of Feeling: Ok.

Notes on Fat Loss Stack: Dermatherm leaves my skin feeling warm after application, upwards of a few hours (interesting, considering my skin usually feels like ice)...DCP makes me VERY thirsty. I've been drinking between 1.5-2 galleons of water a day and still I feel like it's not enough (also feeling quite water bloated by the end of the day; no wonder)...Leviathan Reloaded still has not produced any "stimulant-like" effects, which is ok...It would actually be interesting to see how DCP and Leviathan Reloaded would work standalone for fat loss...
 
Im late in reply to all the good effort,and detail youve put in your review. Ive read some. Hows your wrist's doing? Is the pain still there? i had probs with my wrists, forarms they'de get a sharp pain when ide do BB curls.I had to stop for long time and switch to DB curls.

Also with your legs getting over powering your upper body that you metioned little ways back um, is actually a good thing.In what i mean is youve got a good foundation under you to help with your upper body to increase muscle. It'll help stabilize you when you do upper body exercises.At least thats my belief.I beleave building strong legs will help over all growth.
Also i think it's pretty cool that you like to keep track of your timing.I do the same. Even at home im like, if im cooking something ive got a self timer in my head.I can have 4 things going at once and have them all done around the same time.I get that from my job too etc..Any how good luck with your goals...
 
jef2007 said:
Im late in reply to all the good effort,and detail youve put in your review. Ive read some. Hows your wrist's doing? Is the pain still there? i had probs with my wrists, forarms they'de get a sharp pain when ide do BB curls.I had to stop for long time and switch to DB curls.
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All good.

Progress re my wrist is mentioned throughout my posts. It is better. Almost no pain now.


jef2007 said:
Also with your legs getting over powering your upper body that you metioned little ways back um, is actually a good thing.In what i mean is youve got a good foundation under you to help with your upper body to increase muscle. It'll help stabilize you when you do upper body exercises.At least thats my belief.I beleave building strong legs will help over all growth.
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Actually for ME, my legs overpowering my upper body is NOT a good thing. If I do ANYthing for my legs (even if it were with stupidly light weights) I gain muscle mass there (NOT wanted!) Last year I did 4x6 BB FS before Shoulders exercises, since I was concentrating on gaining mass in my shoulders, and it helped a little (then again, it could have been more my diet and training as well); but I also gained mass in my legs. Every individual is different with what works for them and how thei body is; this is how I am.


jef2007 said:
Also i think it's pretty cool that you like to keep track of your timing.I do the same. Even at home im like, if im cooking something ive got a self timer in my head.I can have 4 things going at once and have them all done around the same time.I get that from my job too etc..Any how good luck with your goals...
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It's called paying attention to the small things, since they're what make or break any effort in the end.

Cheers.
 
Actually for ME, my legs overpowering my upper body is NOT a good thing. If I do ANYthing for my legs (even if it were with stupidly light weights) I gain muscle mass there (NOT wanted!) Last year I did 4x6 BB FS before Shoulders exercises, since I was concentrating on gaining mass in my shoulders, and it helped a little (then again, it could have been more my diet and training as well); but I also gained mass in my legs. Every individual is different with what works for them and how thei body is; this is how I am.

I see more of a purportion thing.


It's called paying attentino to the small things, since they're what ake or break any effort in the end.

Cheers. True. Are you the type if someone is walking with a plate of food for example and something small falls on the floor you seem to catch it while everyone around doesn"t pay attention lol Im that way ha ha but i try and relax take a breath lol jk

But any how since i work out at home and if my weight isnt heavy enough i'll cut my timing into my sets of reps to make it more intense.It works for now, and its a challenge also in a way.
 
jef2007 said:
I see more of a purportion thing.
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Well, it's NOT a "proportion thing" if BOTH upper and lower are growing, but the lower at a faster rate and more muscle growth than upper.

Trust me; I KNOW my body (and I get tired of people telling me that I should be training my Legs as well).
 
Guejsn said:
Well, it's NOT a "proportion thing" if BOTH upper and lower are growing, but the lower at a faster rate and more muscle growth than upper.

Trust me; I KNOW my body (and I get tired of people telling me that I should be training my Legs as well).
Click to expand...

my upper grows fast for me, my biceps are 18" and pumped there over that, my triceps are slower to grow but there not small.My legs where thin when i first started out but now theyve thickened up over the years.

Its good to know how your body grows with certain lifts and what to train an what not. Thats a sign of paying attention to what your doing and yrs of training
 
jef2007 said:
Its good to know how your body grows with certain lifts and what to train an what not. Thats a sign of paying attention to what your doing and yrs of training
Click to expand...

Like I said, I know my body very well, and how it responds to EVERYthing, whether it be training, diet, or supplements.

Besides, when you're a top athlete and it's pretty much your LIFE you HAVE to know what (and WHY; this is important) you're doing and how it affects you. And if you're a decent trainer, you should know as well.
 
Guejsn said:
Like I said, I know my body very well, and how it responds to EVERYthing, whether it be training, diet, or supplements.

Besides, when you're a top athlete and it's pretty much your LIFE you HAVE to know what (and WHY; this is important) you're doing and how it affects you. And if you're a decent trainer, you should know as well.
Click to expand...

A good Positive attitude ,focus, determination,blood sweat and tears and have love for the sport. lol:nervous:
 
Day 154

0843 - Rollers:
a. 20 min 39x16 @ 70-75% HRmax @ 108-110 rpm
b. 20 min in 39x15 @ 70-75% HRmax @ 108-100 rpm
Started out fine, legs ticking over at a steady pace. When HR got to close to 70% HRmax, upped the gear. Quads were feeling it a little in the last 10 minutes. Vascularity was impressive, considering it was only a recovery cardio session. Got quite hot and thirsty.

0952 - Back (1 min recovery, except CG PU - 3 min recovery):
1. CG PU 4 x 10, 8, 7, 6 - Waaaay better than this session last week. Increased weight to 112% b/w. Reps were not as slow as last week either. Quite pleased with the progress making here.
2. BB DL 1 x 12, 6 x 6 - Started out with only 132.88lb, just to see how many reps I could get out. I stopped at 12 reps (although I could have done more), since BB DL is not really a high-rep exercise. Increased the weight to 154.88lb, deciding to do 6x6 at that weight. First set was fine, and the weight actually felt EASY. Grip was also fine re sweaty palms, and did not start to give until the last set, where my left hand almost slipped off the BB on the fifth rep; but I managed to get the last rep out before nearly dropping the BB to the floor. So, going to go up in weight again next week and do 3-6 reps.
3. BB BOR 4 x 10, 8, 6, 5 - Started out easy. Increased the weight for the second set, and again for the third. On the last set grip 'slipped in' on the BB, and I had to stop at 5 reps.
4. WG LPD 3 x 6 - All at 132lb; better than last time I did these.
5. CG TR 3 x 6 - Easily done at 99lb; need to increase the weight.

1839 - Rollers:
a. 3 min in 39x16 @ 60-65% HRmax @ 100 rpm
b. 17 min in 39x15 @ 70-75% HRmax @ 104 rpm
Body didn't feel like doing anything tonight. Thought that it would be better re recovery for it to do a rollers session than a run (since runs shatter me quite a bit). HR wasn't rising, and legs weren't too willing to go that much faster. Increased the gear after 3 min and got a better response, but still a 'slow' session.

1900 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0659 (waking at 0315, 0325, 0420, and 0600), so ~7.75 hours sleep. Really quite shattered each time I woke to an alarm, turning it off, intending to get up at the next one (but it never happened). My training regime is starting to affect my body (and the high calorie days do not help re fatigue the next morning). Sleep was deep though. Dreams were some...

Mental Alertness/Focus: A short break for a few days from study, and then back into it again. Today is more of trying to chill than anything...

Energy: Training was fine. Not really felt like doing much the rest of the day

Motivation: Regardless of what my body FEELS like, it's going to be pushed!

Mood/Aggression: Not much of anything...

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

Libido: Although my body may be responsive my libido is more dependent on my mind and mood...

Joints: No pain...

Endurance: Excellent.

Strength: Definitely going UP!

Quality of Training: Rollers were fine. Resistance session was EXCELLENT.

Pump and Vascularity: Not much of a pump...Vascularity was awesome...

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

Body Composition and Look: Hmmm, looked better today; the higher calories/CHO yesterday worked their "magic"...

Overall Sense of Feeling: Honestly, I am looking forward to having a WEEK OFF training in 6-7 weeks (never thought I would say THAT); come then, I will have been hammering my body relentlessly for 16 weeks, and it will need a break (although, when I get there, I may NOT want to take it off). Right now, however, I feel quite shattered most of the time. It will also give me a chance to settle into a new schedule re time etc. when I am in the US.
 
You'll probably need that week off if for no other reason than adapting to the time difference here. LOL it was hard for me when I go to Cali because they are 3 hrs behind me. I like my sleep :)
 
crader said:
You'll probably need that week off if for no other reason than adapting to the time difference here. LOL it was hard for me when I go to Cali because they are 3 hrs behind me. I like my sleep :)
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Agreed! When I get off the plane on the West Coast, I just wanna sleeeeeeeeeeeep. I cant imagine what it'll be like coming from overseas.
 
When i went to New York the first day i was just knackered! Was up most of the night lol
 
crader said:
You'll probably need that week off if for no other reason than adapting to the time difference here. LOL it was hard for me when I go to Cali because they are 3 hrs behind me. I like my sleep :)
Click to expand...

Well the time difference is quite something; Sean is 17 hours BEHIND me.

But yeah, my BODY will definitely need the break, just to have some time out, since training has been pretty full on since I started back in the gym. Besides, it will be good; allow me time to clear my head and get it prepped for the coming 12-16 weeks after that.


CTDeuce said:
Agreed! When I get off the plane on the West Coast, I just wanna sleeeeeeeeeeeep. I cant imagine what it'll be like coming from overseas.
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The trip alone is 22 hours from the time I leave Christchurch to the time I arrive in Chicago. So, will probably sleep on the flight over.


Chub said:
When i went to New York the first day i was just knackered! Was up most of the night lol
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LOL. I'll either be bouncing off the walls or like the walking dead when I get in.
 
Day 155

0438 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec efforts/10 sec easy
c. 4 min jogging
d. 8 x 20 sec efforts/10 sec easy
e. 4 min jogging
Cold out, but not really feeling it this morning. Started out well. First set of efforts was good, with the pace back up to usual standard. However, tasting blood from the second effort and feeling a burning, so had an easy period before doing another set of efforts. Second set of efforts was nowhere near the quality of the first, with me struggling a little in trying to push myself. Finished quite slowly.

0503 - Stretch 22 min.

0603 - Full-Body (1 min recovery between supersets):
Superset A -
1. BB RD (on box) 4 x 15 - Done well. Grip started giving on the tenth rep of the last set, but I held on.
2. s/b leg curls 4 x 15 - Since I can't use the Leg Curl machine at the gym (it's NOT adjustable re size, and I'm not tall enough), I did these instead. Feeling my hamstrings each time.
Superset B -
3. P/U (feet and hands on floor) 4 x 30 - A lot harder than I thought they would be. By the 20-25th rep each set I was struggling badly, and the last 5 reps were a slow effort.
4. CG SR 4 x 30 - PAIN. Started at a higher weight, but had to dropset it after 20 reps on the first set. Stayed at that weight for the rest of the sets. Forearms screaming and left wrist in some pain on the last 10 reps of almost every set.
Superset C -
5. DB SP 4 x 15 - I'd actually planned on doing 30 reps for each Shoulders' exercise, so I selected a weight that I have in the past managed 40-50 reps with. However, by the fifteenth rep my arms were shot, and although I felt like I was 'giving up' I let it go, because what I WAS doing was intense enough. Sharp pain in upper traps posterior right shoulder from the second set onwards.
6. DB LR 4 x 15 - Lighter weight here too. Face was a mask of pain in the mirror as I did these. Right biceps tendon starting to hurt after the second set.
Superset D -
7. V-Bar TPD 4 x 30 - I actually started out doing Dips, but after a few reps I was shot, so decided to change the exercise to V-Bar TPD. Again, weight was much lighter than I would normally use, but I was doing much higher reps than I would normally do. By the eighteenth rep on every set my triceps were BURNING, and the pump was so PAINFUL that I almost wanted to stop each time after 20 reps. My triceps have never been so pumped or so painful before. At least I know I worked them hard.
8. Alt. DB HC 4 x 30 - An easier exercise (although still lighter than usual).
Superset E -
9. Weighted crunch 4 x 15 - Good.
10. Reverse curl (on bench) 4 x 15 - Feeling the burn on every set.

1704 - 5.7km Run:
Started out ok, like any other day. However, at 7 min got quite a bad stitch in my right side, and at 11 min felt myself slowing. My legs felt like lead for almost the entire run from a few min in; and during the last two thirds of the run my ARMS were driving, my legs only moving in response. My feet were barely coming off the ground, and strides were very short and quick. Averaged 4.5 min/km. Glad when it was over.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Unlike yesterday I woke bright and perky this morning. Sleep was deep. Dreams were great...

Mental Alertness/Focus: Got my new study lot this evening, so will start on that tomorrow. Aside from that, not really felt like doing much today (although have been WANTING to have something to do, and trying to find ways to keep myself busy). Passed out ~1335-1425, with a headache. Watched 300...

Energy: Better, today. However, come pm run, I felt like I had nothing.

Motivation: NO prisoners! NO mercy!

Mood/Aggression: Straight, flat, calm mood ...

Stress: Creeping close to above 10 on the 1 to 10 'stress scale'...

Libido: A few moments here and there...

Joints: A teensy bit of pain in left wrist during the last 10 reps of each set of CG SR. Posterior right shoulder (pressure point in upper traps) sharp pain during DB SP. And right biceps tendon playing up during DB LR...

Endurance: Excellent.

Strength: Today's session was NOT about strength.

Quality of Training: HIIT Run was ok. Resistance session, albeit lighter than what I would usually do, was HARD; and had me grimacing for most of it, a scowl on my face and a growl in my throat. Pm run was blah.

Pump and Vascularity: Pump, hell YES...Vascularity was strong with knots and hoses...

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

Body Composition and Look: Still got the belly, and feeling far too fat (GRRR). However, it's obvious that I AM leaning up (good). Also, browner...

Overall Sense of Feeling: I keep telling myself that I CAN do this!...There is a sense of satisfaction that I have done ALL the training sessions I scheduled for this week. Diet has also been a whole lot better, with only ONE cheat day (where I give myself 60-90 minutes to inhale whatever I want in whatever quantities I want; and trust me, I easily get in excess of 4000 calories in that period!); but it's working...Looking forward to having tomorrow OFF...
 
gueisn ,are you training just for a fitness compatition, female body building, or just to look great? I havent read all the way from the beginning of your review just small bits.Just was wanting to know.
Yesterday i was training my back and i was warmed up but went to do my 2cnd set of DB rows and i tweaked my lower back,.ive been taken some pain pills , and icing it as i type here.Its a killer when i move feels like a nerve between 2 knives.May have to see the doc, see what tomorrow brings.Probably switch o heat pad in little while.
 
jef2007 said:
gueisn ,are you training just for a fitness compatition, female body building, or just to look great? I havent read all the way from the beginning of your review just small bits.Just was wanting to know.
Yesterday i was training my back and i was warmed up but went to do my 2cnd set of DB rows and i tweaked my lower back,.ive been taken some pain pills , and icing it as i type here.Its a killer when i move feels like a nerve between 2 knives.May have to see the doc, see what tomorrow brings.Probably switch o heat pad in little while.
Click to expand...

I'm not training for a fitness competition, female bodybuilding, or to look great. Training has been my lifestyle since I was an elite athlete, and since I retired it is still very much so.

This is NOT a review; it is my training/supplementation journal for the entirety of 2009. Therefore goals will change throughout the log, although I pretty much recomp all year round.

My goal at the beginning of the year was: Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).

However, since I broke my left scaphoid (i.e. left wrist) in early February, that changed things. Once I was able to train again, the goal was simply to rehabilitate my left wrist back to function, and regain the muscle mass and strength that I had lost while I could not train.

Right now though, I am doing my FIRST ever "cutting" cycle, 8-16 weeks, to get my BF% as low as physiologically possible for me. Strength, endurance, speed, speed endurance all get worked on as well (as always).

Since I am no longer a competitive athlete my training follows a non-linear periodization model: I do 6-7 days of 20-30 min cardio and 4-5 days of resistance training per week regardless, changing my exercises/sets/reps in the gym each session, so that it is almost never the same (although, reps are specific to the goal of that phase - i.e. hypertrophy and/or strength, etc.)

I love pushing my body to its limits, to see how far it will go. It hasn't broken yet, but I am (and I love it!) walking that very fine line between extreme and progress...
 
Guejsn said:
I'm not training for a fitness competition, female bodybuilding, or to look great. Training has been my lifestyle since I was an elite athlete, and since I retired it is still very much so.

This is NOT a review; it is my training/supplementation journal for the entirety of 2009. Therefore goals will change throughout the log, although I pretty much recomp all year round.

My goal at the beginning of the year was: Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).

However, since I broke my left scaphoid (i.e. left wrist) in early February, that changed things. Once I was able to train again, the goal was simply to rehabilitate my left wrist back to function, and regain the muscle mass and strength that I had lost while I could not train.

Right now though, I am doing my FIRST ever "cutting" cycle, 8-16 weeks, to get my BF% as low as physiologically possible for me. Strength, endurance, speed, speed endurance all get worked on as well (as always).

Since I am no longer a competitive athlete my training follows a non-linear periodization model: I do 6-7 days of 20-30 min cardio and 4-5 days of resistance training per week regardless, changing my exercises/sets/reps in the gym each session, so that it is almost never the same (although, reps are specific to the goal of that phase - i.e. hypertrophy and/or strength, etc.)

I love pushing my body to its limits, to see how far it will go. It hasn't broken yet, but I am (and I love it!) walking that very fine line between extreme and progress...
Click to expand...

Ya when i work out its not play time, I give it my all ,Cause i like to see myself increase in strength and endurance. I take it to the last push or pull that i can possably do.I dont half way it, or (( HALF ASS IT )), you could say.I was sitting in the living room with my wife just last night and she notice my triceps popping out under my t-shirt, and she was supprized how big that muscle was looking. I like it when things ive worked at get noticed, even more when i see it for myself. I record my workouts everytime, I write down my timing in between sets of reps,I watch my time in between each exercise too.I write down the amount of weight i lifted, the reps, my body weight that day, how i felt afterwards, and even how i felt the next morning.If my muscles felt full or sore.I look at my body see what has to be worked on, like Arnold said its like sculpting clay .Except you use the weights to sculpt your muscle's.Look in the mirror see what your weakness is and work on it.
Im with you on doing the cutting of BF% .to be honest this is the first time ive really been so serious of leaning down, and im going for it.Im going to do it. Ive got my mind set, and im going for it.ALSO i really appreciate your advice on the dieting etc , to be able to pin point my calorie intake is just as important if not more important.
 
jef2007 said:
Ya when i work out its not play time, I give it my all...
Click to expand...

Training should NEVER be "play time"; if it is you're not really serious about it and should find something else to do! And NOTHING is ever really "play time" to me, mate.


jef2007 said:
Im with you on doing the cutting of BF% .to be honest this is the first time ive really been so serious of leaning down, and im going for it.Im going to do it. Ive got my mind set, and im going for it.ALSO i really appreciate your advice on the dieting etc , to be able to pin point my calorie intake is just as important if not more important.
Click to expand...

Good for you.

You're welcome. So long as everything was taken on board. And yes, your DIET is the most IMPORTANT thing in achieving ANY body goal.
 
Day 156

Scheduled day OFF today...


Sleep - Time and Quality: ~2300-0636 (waking at 0315 and 0420), so ~7.5 hours sleep. Took ages to get to sleep last night, although I had a pain in my temples and felt tired. Sleep was deep. Dreams were there...

Mental Alertness/Focus: Some study to be done this afternoon...

Energy: Not required, since it's a day off, and pretty much doing NOTHING ALL day.

Motivation: Holding strong!

Mood/Aggression: Blank ...

Stress: Sitting between 9-10 on the 1 to 10 'stress scale'...

Libido: None...

Joints: No issues...

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump...Vascularity good...

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

Body Composition and Look: Improvement...

Overall Sense of Feeling: I want to be training, but forcing myself to be still and let my body have some recovery time.

Notes on Fat Loss Stack: Continuing to feel a warming sensation after application of Dermatherm that lasts several hours...DCP is making me VERY thirsty. I'm actually trying NOT to drink so much, since 2 galleons a day is starting to get excessive...Finished first bottle of Leviathan Reloaded yesterday...
 
Day 157

0911 - HIT:
'Warm-up': Treadmill 5 min @ 4.8 min/km
1. PBJ 1 min
2. Treadmill 1 min @ 4.3 min/km
3. Deadbug (with 5kg m/b) 1 min
4. Treadmill 1 min @ 4.3 min/km
5. Burpees (with P/U) 1 min
6. Treadmill 1 min @ 4.3 min/km
7. s/b crunch (270 to 180 degrees) 1 min
8. Treadmill 1 min @ 4.3 min/km
9. Plank 1 min
10. Treadmill 1 min @ 4.3 min/km
11. PBJ 1 min
12. Treadmill 1 min @ 4 min/km
13. Deadbug (with 5kg m/b) 1 min
14. Treadmill 1 min @ 4 min/km
15. Burpees (with P/U) 1 min
16. Treadmill 1 min @ 4 min/km
17. s/b crunch (270 to 180 degrees) 1 min
18. Treadmill 1 min @ 4 min/km
19. Plank 1 min
20. Treadmill 1 min @ 4 min/km
'Cool-down': a. Treadmill 1 min @ 3.75 min/km, b. Treadmill 4 min @ 4.6 min/km
HIT in the gym; I enjoy this type of cardio. Started out with a 'warm-up' since I wasn't already, setting the treadmill at an easy pace. Feeling my shins a little during the first few minutes, but not a bad thing (just getting used to the treadmill). PBJ were fine; calves looked good; and definitely noticing the effort in my legs. Added a weight to the deadbug to make it a little harder. Burpees were great; I love these, and 1 min passed by like nothing at all. s/b crunch, and I was feeling the burn in my abs by then. Plank seemed so much easier than they usually are (a good thing). I increased the pace on the treadmill for the second half of the session, and my body handled it rather well. The first time I was running a little fast, but as I went on, my body began to 'lope' along. Finished off with 5 min of REALLY easy running.

0957 - Stretch 25 min.


Sleep - Time and Quality: ~0000-0640 (waking at 0135), so ~6.6 hours sleep. Went to bed later last night (waiting for laptop to set-up), but still took a while to get to sleep. Sleep was deep; didn't even hear last two alarms. Dreaming took me back...

Mental Alertness/Focus: There...

Energy: Felt AWESOME in the gym during HIT!

Motivation: Excellent.

Mood/Aggression: Calm 'normal' ...

Stress: Between 7 and 8 on the 1 to 10 'stress scale'...

Libido: Some...

Joints: No issues...

Endurance: Excellent.

Strength: N/A.

Quality of Training: Fanfrickingtastic! Loved it. HIT is always good (and it's something different).

Pump and Vascularity: Awesome pump during HIT...Vascularity strong...

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

Body Composition and Look: High calorie/carbohydrate day yesterday; definitely looking better and leaner today...

Overall Sense of Feeling: Pretty good. Both diet and training have been great this week. A few more tweaks to diet, but training is perfect...Also, a little less stress taken away re study, since I ended up getting a new laptop yesterday (my current one crashed and refuses to restart even after 2 days); now I don't have to worry about my laptop suddenly giving out on me during an assessment and losing everything. The new one is several classes above the one I had, and it had better last a lot longer than the mere 18 months my last two lasted (i.e. that's 3 laptops in 3 years).

Notes on Fat Loss Stack: Dermatherm does not seem to be having a water retentive effect with me...Leviathan Reloaded gets me quite warm ~45-60 min post-pm dose (but not after my first thing dose); perhaps the fact that I eat 30-45 min post-pm dose (and nowhere near my first thing dose) has something to do with it?...Finished my first bottle of DCP today...
 
a good quality of training is key! you just keep on truckin along rosie

new laptop yippyyy, i can fix the old one if you want, hope you can find someone to backup all your data onto the new one its fairly easy that way you dont lose anything!
 
nycste said:
a good quality of training is key! you just keep on truckin along rosie
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Sure will. There's NO rest for THIS body :D


nycste said:
new laptop yippyyy, i can fix the old one if you want, hope you can find someone to backup all your data onto the new one its fairly easy that way you dont lose anything!
Click to expand...

I have most of it; just a couple of documents (I was able to remember the rest and redo them) that I don't have the latest versions of and they weren't that important (so not too worried).
 
Day 158

0816 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x15 @ 80-85% HRmax @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75-80% HRmax @ 110 rpm
Started out well. First set of efforts was quite an effort in an attempt to get my HR to rise, but not successful. HR stayed at the same level in the period between efforts. Took it up a notch for the second set of efforts, and did better. Just spun it out.

0907 - Shoulders (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 4 x 6 - Upping the intensity today. Started out at 86.02lb and managed 6 reps easy. Increased to 91.52lb, and managed the second set well. Started slowing on the third set. However, still ok, so increased the weight to 97.02lb for the last set. HUGE effort, and I could feel myself fatiguing. Hit my jaw (I can still feel the bruise at the end of the day, actually) with the BB on the last rep, giving me the taste of blood, and darkening my mood. I stopped at 4 sets (I was planning on 6 sets). However, slowly strength is improving. Soon will start doing power sets.
2. DB LR 4 x 12 - Started out with 17.6lb DBs. After the BB Clean and Press, though, had to dropset the second and third sets after 6 reps back to 15.4lb DBs. Last set saw forearms screaming. Vascularity awesome though (and better maybe because I am darker).
Supersets B-
3. DB SP 4 x 6 - Used 47lb DBs, determined to do better than last week. Managed fine.
4. Inc. DB RR 4 x 12 - Left wrist fine, without pain, at 15.4lb DBs. Last set was an effort to get through. Time to increase the weight here next week.

1000 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0655 (waking at 0325 and 0420), so nearly 8 hours sleep. Quite shattered on waking each time, and went straight back to sleep (the training is starting to take a small toll on me). Sleep VERY deep. Dreams like reality...

Mental Alertness/Focus: 8 hours of study and assessments today; and although had a bad migraine from ~1530, plugged away until I was finished. I was so focused (as I get), that afternoon mealtimes were forgotten until the end of the day (NAUGHTY; especially as I was bad to make up for the lack of calories)...

Energy: Great during HIIT...After finishing study, not really feeling too much like doing pm cardio (so will do this on Wednesday, like I did last week)...

Motivation: Been given another kick. I HAVE to do this!

Mood/Aggression: Ups and downs (especially during training). Mostly calm though, concentrated on study...

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

Libido: Body has been rather responsive (although head has been FAR from this)...

Joints: Fine...

Endurance: Excellent.

Strength: Better.

Quality of Training: HIIT was good. Started out well in the gym, but just ended up getting frustrated and wanting to throw the weights around in a tantrum...

Pump and Vascularity: Pump strong...Vascularity strong...

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

Body Composition and Look: Looking closer to my usual golden colour...Hamstring definition is coming out more...Veins up the side of my midsection starting to show...Need to be a whole lot LEANER though...

Overall Sense of Feeling: Actually feeling quite shattered. This week diet needs to be dialled in 110% and training needs to be perfect again. I just need to hold out 6 more weeks before I can have a break (although my body is saying that it wants one NOW).
 
Yea sorry I haven't done any research or lurking, but what was it you did as an elite athlete I've always been curios. If you don't mind me asking.
 
Grimninja117 said:
Yea sorry I haven't done any research or lurking, but what was it you did as an elite athlete I've always been curios. If you don't mind me asking.
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I was a track (and road) cyclist for New Zealand. See my BodySpace for more info: Invalid Link Removed


crader said:
Looks like you are doing awesome and getting the diet down!
Click to expand...

Training has been good. Diet has been better, but is still pretty bad (and more like "bulking" than "cutting", with 3-4 very high calorie/cheat days and 1-2 lower calorie/good days :frustrate); my training is carrying me through more than anything at the moment. But I AM going to get this right! More determined than ever now.
 
Day 159

0931 - Rollers:
40 min in 39x15 @ 65-75% HRmax @ 103-109 rpm
Just let my legs tick over at what they would, so long as my HR was ~70% HRmax (where it stayed for most of the session), since I wasn't really in the mood for training. A little hard on the legs at times.

1038 - Arms (1 min recovery between supersets, except Superset A - 3 min recovery):
Superset A -
1. CG PU 8 x 15, 13, 10, 7, 8, 8, 7, 6 - At 111.2% b/w, this is the best I have done on CG PU since I started back after my injury. I was determined to do better than last week. And better I DID. First set was great, same as last week. Second set was better. Third set the same. Fourth set a little less, but I had been working harder (and in Dips as well) than last week. I actually should have tried for one more rep on the fourth set, as I managed 8 reps on the next two sets (albeit not easily). I decided NOT to stop at either 4 or 6 sets, but to keep going for 8 sets. The last few reps on the last two sets were battles, and used knees a bit to get them out completely. 8 sets was about right, since my eighth set saw me only manage 6 reps.
2. Weighted Dips 8 x 6 - Decided to go quite a bit more than last week re weight of DB between my feet, and selected what I had been doing prior to my injury. At 49.72lb extra I was surprised that there was NO pain in my left wrist and that I was able to do the exercise using BOTH sides equally as well (goes to show the strength there now). 6 reps, though, was about the limit per set, with the last three sets almost barely getting the last rep out. I have come a long way on the last 10 weeks; proud of it.
Superset B -
3. Flat CG BB BP 4 x 12, 8, 8, 8 - Since I wasn't sure how my arms would handle this after having done 8 sets of Weighted Dips, was a little tentative with 66lb. However, reps were done easily, and stopped at 12 (although I could have gone on). Increased the weight slightly to 77lb, and, although not as heavy as I was able to do pre-injury, given what I had ALREADY done this session, found that to be about right for 8 reps.
4. CG B BC 4 x 8 - Only used the 33lb BB. Forearms were screaming, and left wrist was hurting on the last two sets (odd that it has started aching during BICEPS exercises).
Superset C -
5. V-Bar TPD 4 x 12 - 70lb was easy for the first set. Again, surprise, considering that last week after doing only 6 sets of Weighted Dips, all my other triceps' exercises suffered. Since that was easy went up to 80lb for the second set, managing 8 reps before having to dropset back to 70lb. Dropsetted for the last two sets as well, from 80lb to 70lb. My strength has improved here as well. if I keep going at this rate I'll be using the entire plate stack by the end of the next 8-12 weeks (not bad at all).
6. DB ZC 4 x 12 - Only used 17.6lb DBs. Biceps is something where my strength does not increase very fast (much like DB LR or Inc. DB RR). However, I also do higher reps for these exercises, which suits my body better.

1200 - Stretch 20 min.


Sleep - Time and Quality: ~0000-0700, so ~7 hours sleep. Didn't hear any alarms this morning; and didn't get up until 0753 (my body is telling me something). Sleep was as deep as death. Dreams were sexual and disturbing....

Mental Alertness/Focus: Did some study after training, and then been watching movies (since haven't felt like doing much else)...

Energy: Excellent in the gym (but maybe that was because it was such an awesome session)...Haven't had much energy for much else, and didn't do a pm cardio session (explained under 'Overall Sense of Feeling')...

Motivation: My head has been telling me what I need to do, but my body has had little motivation to do anything but my resistance training today...

Mood/Aggression: INTERESTING...Was in such a GREAT mood after the gym because my session went so well, being silly and bouncing off the walls...And then hating myself and having moments...

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

Libido: Body responding...

Joints: Some pain in left wrist during CG BB BC...

Endurance: Excellent.

Strength: EXCELLENT. This just keeps getting BETTER and BETTER!!!

Quality of Training: Rollers was ok. Resistance training was fcuking AWESOME, the BEST Arms' session I've had in almost ages! Because it was going so well I wanted to KEEP ON GOING (but I didn't)...

Pump and Vascularity: Pump swell from the get go...Vascularity blue lines across my body. My veins are more noticeable now, blue running through the gold...

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

Body Composition and Look: Breasts, surprisingly, looking fuller again...Chest leaning...Delts and arms showing more definition (and I want that, but BETTER and 24/7/365)...

Overall Sense of Feeling: I am SHATTERED. This is the eleventh week since I started back in the gym. My body is starting to feel the toll of the 5 resistance sessions and double cardio. It's actually a record for me re weeks at 5 resistance sessions, since until now, three was all my body used to be able to manage before it needed to cut back to three or four. I haven't scheduled in a week off until 20-26 July. Therefore, instead of taking a few days off, or even cutting back my resistance sessions this week, I am just going to do my am cardio session 6 days this week, as well as my 5 resistance sessions, and start back with the 4 days of pm cardio NEXT week. Although I feel GUILTY as hell for doing it, this way I shall get a small reprieve, and hopefully be able to go full steam ahead again from Monday...Also, as noted previously, although I have been attempting to "cut", my diet has still been rather bad, and more suited for "bulking" than cutting. However, thus far my training has carried me through and turned my results into a "recomp". I am pleased with the results, but I am also determined to get a handle on my EATING once and for all (and yes, I have struggled with this binge eating disorder for quite a while now). I REALLY DO want to get as LEAN AS POSSIBLE in the next few weeks. I HAVE to!
 
Day 160

0927 - HIIT Rollers:
a. 4 min in 39x15 @ 65-70% HRmax @ 100-102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75-80% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70% HRmax @ 108-110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70% HRmax @ 108-110 rpm
Slow start. First set of efforts were hard, HR barely rising at all, despite me trying. Eased back afterwards, before doing another set of efforts. Second set was better, but not by much. Legs were screaming afterwards...I want to be running more again (and that won't build as much mass in my legs, either...)

0949 - Stretch 24 min.

1038 - Chest/Abs (1 min recovery between sets, except Abs - 30 sec recovery):
1. Flat BB BP 4 x 6 - Only 100.32lb today, but it is heavier than anything done so far post-injury. Strength is up, as I managed all sets fine with this; and last week was struggling at a lighter weight for 4 x 6. Although far from what I was doing pre-injury, pleased that strength is getting better.
2. Inc. DB BP 4 x 6 - Used 50lb DBs for every set. While I struggled quite a bit last week, I managed fine this week, doing better. Still an effort, but not as much as it was.
3. P/U (feet on bench, hands on s/b) 8 x 10 - Managed 10 reps each set this week; the last two reps on the last two sets were done slowly and shakily though. Core nice and tight.
4. Cable Crossovers 2 x 12 - Went up to 40lb this week. Not a lot, but more than I have been doing for the same number of reps post-injury. So, strength slowly increasing here as well.
5. Abs 2 x [a. weighted crunch x 20, b. reverse curl (on bench) x 15, c. straight-leg raises (on Dips' bar) x 10, d. hanging knee raises x 5, e. plank x 1 min] - Good. The best exercise was the hanging knee raises; shall have to do more of them. Not as much of a burn as usual during reverse curls. Vascularity so strong during straight-leg raises. Feeling anterior delts aching a little during planks.


Sleep - Time and Quality: ~0000-0743 (waking at 0315), so ~7.6 hours sleep. Sleep was once again as deep as death. Soooo fatigued on waking, and not in the mood for anything. Dreams surprising and very lucid....

Mental Alertness/Focus: Have had a migraine for most of the day and feel like I do when done an all-nighter and then an exam and just want to sleep (except I can't sleep). Did some study; will work on another two assessments over the next few days...

Energy: Good during training. Haven't felt like doing much otherwise; although my body would do whatever it was told...

Motivation: Clear. Focused...

Mood/Aggression: High and silly after yet another excellent resistance session...Just tired the rest of the day...

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

Libido: Body responding...

Joints: Some minimal pain in left wrist during P/U...

Endurance: Excellent.

Strength: Everything is on the RISE! I shall just keep increasing the weight every week.

Quality of Training: HIIT was ok. Resistance session was awesome; strength is increasing weekly.

Pump and Vascularity: Quite a pump after P/U (and definitely feeling it a little in triceps)...Vascularity awesome, especially towards the end of the session...

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

Body Composition and Look: Noticed that the definition in my delts and arms are more noticeable today (maybe because I am browner, or because I am leaner, or a bit of both?)...You can definitely notice the extra muscle mass gained over the last 8-10 weeks. Measurements are all bigger than they were last time I was this body composition (some good, some not)...

Overall Sense of Feeling: Still feeling shattered...On another note, although it's nothing big, it's a small start in the right direction: Invalid Link Removed.
 
Didnt know you modeled too Rosie, thats awesome.

So your going for your pro card in 2010?
 
fightbackhxc said:
Didnt know you modeled too Rosie, thats awesome.

So your going for your pro card in 2010?
Click to expand...

I've only really just started being serious about doing some modelling. Right now it's more focus on building up a portfolio and experimenting with new things. Down the line I would like to cover for a company/product and get paid assignments, though.

Re competing; yeah, I figure why not. I'm not going to return to the cycling world, and I would love to get back into top competition again in something. Since bodybuilding is very much my lifestyle, it's a logical choice (and work in the modelling with it). I would be competing in the NATURAL Federations though (i.e. WNBF).
 
Guejsn said:
I've only really just started being serious about doing some modelling. Right now it's more focus on building up a portfolio and experimenting with new things. Down the line I would like to cover for a company/product and get paid assignments, though.

Re competing; yeah, I figure why not. I'm not going to return to the cycling world, and I would love to get back into top competition again in something. Since bodybuilding is very much my lifestyle, it's a logical choice (and work in the modelling with it). I would be competing in the NATURAL Federations though (i.e. WNBF).
Click to expand...

thats awesome! best of luck to ya.
 
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