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The Female Terminator Chronicles

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Day 165

0437 - 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. 1 x 1 min effort
f. 4 min jogging
Started out at what I thought was quite a nice leisurely pace, to get back into it again. First set of efforts was well done. Could have been a little faster, but were ok, and the pace was probably what allowed me to complete my second set at almost the same pace. Added in a longer effort to finish the session off, and to let out some of that anger and upset.

0510 - Stretch 27 min.

0604 - Shoulders (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 5 x 5, 6, 5, 5, 5 - 92.62lb for the first set; although I managed the 5 reps aimed for, the last rep or so were real battles, and I didn't want to risk doing the rest of my sets at that and dropping the BB when it was in the 'press' position. Went back to 87.12lb. Managed an extra rep on the first set at 87.12lb, but after that 5 reps became a battle. Struggled; I felt really WEAK today (GRRR). Really heady after every set, vision blurring, and I had to sit on the bench with my head between my knees between supersets.
2. DB LR 5 x 12 - Only used 15.4lb DBs. If I want strength gains here I'm going to need to do lower reps, or not superset. Forearms were screaming on the last two sets. Vascularity awesome though.
Superset B-
3. DB SP 5 x 6 - Stayed with 47lb DBs. I could've pushed it to 8 reps a set, but stayed at 6. I should have actually gone up to the 52lb DBs, but was playing it 'safe', I guess, after the BB Clean and Press. By the last set, the weight was definitely right.
4. Inc. DB RR 5 x 12 - Didn't go up in weight with these, because of how the rest of the session had gone. Stayed with the 15.4lb DBs. Feeling left wrist the tiniest during last few reps of last set.
Superset C -
5. s/b Leg Curls 5 x 15 - Time to start adding some hamstring work in. Even though only using b/w and a s/b, these are still good if supersetted with a weighted exercise.
6. BB RD 5 x 10 - Only 100.32lb. Done on the floor this time, going down until the plates touched the ground each rep. Feeling it in my glutes on the last set. Grip also slipping on the last set, but holding on.

1720 - 5.7km Run:
Ok, so no 'wow' with either HIIT or resistance training...Looked forward to getting back into the running. Started out well; VERY well, in fact. Had a pace of 3.8 min/km for the first TWO km (holding for two and not only one km is quite the progress). Albeit not very fast compared to what a marathon runner would hold for 42km, this is the fastest I have done a km in since early last year; so pleased. The music that I was listening to helped as well, as I was running to the beat of it; and after those first 2km, kept repeating the song, so that I would flick over on a faster cadence, and therefore pace. Tasting blood by the fifteenth minute, but kept the pace up, dropping back to 4.1 min/km pace for the rest of the run.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Yay, back to normal! Sleep deep. Dreams restless...

Mental Alertness/Focus: ~7 hours of study assessments today. Started and finished two assessments (and combined are supposed to take ~3 WEEKS to complete!) So, pleased there...

Energy: Has been pretty good today. There were quite a few moments during resistance training where I felt heady and like I could just fall over; but aside from that...Pm run was excellent...

Motivation: I've run out of chances; it's got to be IT now!

Mood/Aggression: Very up and down. Aggressive. Angry. Depressed. Emotional. Nothing makes me feel as COLD as you...

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

Libido: To be honest, I don't care if I NEVER have sex!

Joints: Wrists mostly good...However, since yesterday, left knee has been giving me problems and pain (but not when I'm exercising, but sitting, kneeling, getting up from sitting or walking; think it's from too much cross-legged sitting)...

Endurance: Excellent.

Strength: Maintaining.

Quality of Training: HIIT Run was good. Resistance training was a disappointment. PM run was where the sun started shining...

Pump and Vascularity: Pump, yes...Vascularity high...

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

Body Composition and Look: GRRRR...

Overall Sense of Feeling: Lots of thinking...I am hardening my heart...
 
nice clean and press rosie, thats awesome. Id like to see what you can get when your feeling strong! keep workin hard.
 
nycste said:
nice running pace, it will soon improve even more!
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Thanks, Ste. Aiming to be able to do that for the ENTIRE 5.7km (or long) run!


fightbackhxc said:
nice clean and press rosie, thats awesome. Id like to see what you can get when your feeling strong! keep workin hard.
Click to expand...

Cheers, Joe. Yeah, maybe I should start doing more strength/power rep and see what happens.
 
Guejsn said:
Thanks, Ste. Aiming to be able to do that for the ENTIRE 5.7km (or long) run!




Cheers, Joe. Yeah, maybe I should start doing more strength/power rep and see what happens.
Click to expand...

I always do strength power reps when I am cutting. I know many people do hypertrophy sets to get shredded but I wanna keep as much strength as possible and rely on my diet and cardio to get my cut. What do you think about that logic? Am I wrong to do that?
 
fightbackhxc said:
I always do strength power reps when I am cutting. I know many people do hypertrophy sets to get shredded but I wanna keep as much strength as possible and rely on my diet and cardio to get my cut. What do you think about that logic? Am I wrong to do that?
Click to expand...

If you've noticed, I generally do strength reps most of the time, but will go slightly higher depending on the bodypart (i.e. lat and rear delts and arms I go higher). Personally I think that the heavier you lift the better. It's not necessarily to "keep as much strength as possible", but because you actually can gain more muscle mass and strength training so (at least I do; I don't have to be doing 10-12 reps to gain mass). "Cutting" doesn't mean that you lose strength, and you shouldn't lose muscle mass.

However, the reps I was referring to when I said strength/power were 1-3 reps, as opposed to 3-8 reps. I prefer not to go lower than 3 reps because otherwise I don't feel like I've done anything.

You do whatever works best for YOU.
 
Guejsn said:
If you've noticed, I generally do strength reps most of the time, but will go slightly higher depending on the bodypart (i.e. lat and rear delts and arms I go higher). Personally I think that the heavier you lift the better. It's not necessarily to "keep as much strength as possible", but because you actually can gain more muscle mass and strength training so (at least I do; I don't have to be doing 10-12 reps to gain mass). "Cutting" doesn't mean that you lose strength, and you shouldn't lose muscle mass.

However, the reps I was referring to when I said strength/power were 1-3 reps, as opposed to 3-8 reps. I prefer not to go lower than 3 reps because otherwise I don't feel like I've done anything.

You do whatever works best for YOU.
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Thanks for your response Rosie, most of the times I do all my bigger movements heavier then my auxillary movements within the 10-15 rep range.
Enjoy your day! or night! or whatever it is in New Zealand lol
 
fightbackhxc said:
Thanks for your response Rosie, most of the times I do all my bigger movements heavier then my auxillary movements within the 10-15 rep range.
Enjoy your day! or night! or whatever it is in New Zealand lol
Click to expand...

Yes, well everyone trains differently. You should never compare how you train to someone else, since everyone should be training specific to them.

My day has really only just started. Got up an hour late, but it's still only 5.32 am and about to get on my rollers in the next few minutes.
 
Remember when you suggested changing power cleans to leg day?:lick:

bloody hell my legs were like jelly after my leg workout last night lol :D
 
I love leg training, except for hammy's. Its the only muscle group i can just throw more wieght on and know I can probably do it. Within reason of course. But my hamstrings get sore easy, mainly from leg curls, or stiff leg deads. But having some beef on the lower half is awesome. I can wear shorts in the gym and be proud, whereas some of the huge guys cant, because there so out of proportion. I think its funny.
BTW, why dont you (Guejsn) compete? Just from the avatar you would easily place/win. If I only had half the physique. And do you give classes on proper posting and smiley use? Ive never seen better written or colorful posts than yours. A+
 
Chub said:
Remember when you suggested changing power cleans to leg day?:lick:

bloody hell my legs were like jelly after my leg workout last night lol :D
Click to expand...

Some fun huh :D


HarryManback said:
...BTW, why dont you (Guejsn) compete? Just from the avatar you would easily place/win. If I only had half the physique. And do you give classes on proper posting and smiley use? Ive never seen better written or colorful posts than yours. A+
Click to expand...

I competed once for a laugh and bit of fun way back in the day when I was still cycling. I am considering it in the natural Federations in 2010 (I would have to be more permanently in the US before competing could be a serious consideration); but really I don't compete because my training in this area is for ME. It's not about getting up on a stage. If I compete it will only be because it was something different and to gain more exposure in this industry, not because it's something I particularly have an interest in.

And no I don't. You don't need a class. Just write as you would.
 
Day 166

0548 - Rollers:
5 min in 39x16 @ 80-84 bpm @ 103-105 rpm
10 min in 39x15 @ 80-85 bpm @ 109-112 rpm
5 min in 39x15 @ 86-100 @ 118-120 rpm
20 min in 39x15 @ 80-90 bpm @ 109-112 rpm
Fcuking FRUSTRATING session today. For some fcuked up reason my HR would NOT increase, and was ridiculously LOW (I mean, THAT is reason enough to STOP the session, as an indicator of overtraining or something wrong), even though my legs were not in a good place. Kept increasing gear and/or cadence for a while, but after 5 minutes at 118-120 rpm my legs were almost mash and didn't want to continue for another 20 minutes at that pace, so dropped back; and watched my HR with growing frustration and anger.

0657 - Arms:
Superset A (3 min recovery between supersets) -
1. CG PU 10 x 15, 15, 13, 11, 10, 9, 8, 8, 7, 6 - At 110% b/w. Aimed for at LEAST 15 reps the first set. Surprised when I made 15 on the second set as well. Pushed harder for the third set. And even more for the fourth. By the fifth set I was well pleased and quite elated at my results; soooo much better than last week (which has been the best post-injury). Decided to go for 6, possibly 8 sets. Got to the sixth set and wanted to keep going. Come the seventh set I realized I'd done 81 reps in total, and decided to keep going until I had done at least 100 reps total; which meant another 3 sets. Still tried not to stop until I could barely manage the sixth rep out, which occurred on the tenth set. Left wrist felt as if it was being wrenched out of the socket when I dropped down after the eighth set; dull ache remained for the following sets.
2. Weighted Dips 10 x 6 - An extra 47.52lb (so not quite as heavy as last week). First set was a bit shaky. Started finding my way a bit more as the sets progressed. Last few sets saw me struggle to get the last rep out. Quite a bit of strain on my wrist after the eighth set, but pushing through.
Superset B (i min recovery between supersets) -
3. V-Bar TPD 3 x 8, 6, 4 - Did the first set at 80lb. Since I wanted to see what I could go up to, increased it to 90lb for the second set and managed 6 reps. Increase again for the third set to 100lb, making out 4 reps. Quite pleased with myself, considering that last year, even doing these on a regular basis I would struggle with anything much more than ~50lb for 8 reps (although I was usually doing 12-15 reps per set).
4. E-Z Bar BC 3 x 21s -Not very heavy, but heavy enough. Left wrist aching a little during the sets, and wrists and grip adjusting slightly at times to allow for it. Forearms and biceps burning well after each set.

1735 - 5.7km Run:
First two km were ok, albeit quite a lot slower than last night at 4.2 min/km. At the 7-min mark started to falter, though; body slow and sluggish and not wanting to be out running at all. Feeling the pace slow even more up to the 13-min mark. Slowed right back to 4.5 min/km (felt MUCH slower than that, though). Not really too happy with it, but glad that it was over and done with.

1812 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0420 (waking at 0315), so ~5.25 hours sleep. When I woke at 0315 I just turned the alarm off, didn't even hear the 0325 alarm, and when I woke up later felt like I had only closed my eyes for a moment! Sleep deep. Dreams shattered....

Mental Alertness/Focus: Not really feeling like doing much today; tomorrow I'll start on another study assessment...

Energy: Very good during training...

Motivation: I don't care what you think; I'm doing this for ME!

Mood/Aggression: Aggressive. Angry. Depressed. Upset.

Stress: My stress levels have left the building...

Libido: None.

Joints: Pain in left wrist from the ninth set of CG PU and niggling away throughout the day...

Endurance: Excellent.

Strength: I don't make a note of when I reach new PRs here, but just know that 4/5 resistance sessions a week I set at least ONE!

Quality of Training: Rollers was bleh. Resistance training was awesome. I just wanted to keep going. So pleased with strength gains. Pm run was not the best.

Pump and Vascularity: Pump yeah, but not painful as it usually is on Arms' day...Vascularity only ok...

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

Body Composition and Look: Midsection looks flatter, but I still look soft (I HATE SOFT!) Harden up and get that body sleek and LEAN...

Overall Sense of Feeling: Not in the best of places.
 
My wrist sometimes feels that way too. Sometime I have to get like barbells and put them on the floor and then grip those when I do the pushups :/ I feel ya.
 
fightbackhxc said:
My wrist sometimes feels that way too...
Click to expand...

My wrist feels like that because it I broke it a few months ago and never really rehabilitated it properly (my rehabilitation was pretty much waiting a week after the cast was off and then doing what I could as I could in the gym, and pushing myself to do as much as I could).
 
Day 167

0448 - 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. 1 x 1 min effort
f. 4 min jogging
Started out as usual. First set of efforts was like DAYUM! Although strides were short cadence was fast, and I was feeling good, like I was flying over the ground. Since I decided that I'd rather do two sets of quality sprints than keep going and have the last half of my efforts mediocre, decided to stay with two sets with a REALLY easy jog between (so that I can do great efforts BOTH sets). 'Easy' between was hardly more than a walk. But sprints were great. And added in a last long one at the end, just to makes sure that I'd given it all I could.

0559 - Chest/Abs (1 min recovery between sets):
1. Flat B BP 4 x 6 - Same as last week. Struggled badly on the last set from the third rep.
2. Inc. DB BP 4 x 6 - Used 52lb DBs. Did these well. Had to really focus on form. Shaking a lot.
3. P/U (feet on bench, hands on s/b) 4 x 10 - Good. Keeping core tight.
4. Cable Crossovers 2 x 8 - 40lbs per arm, same as last week. Struggling a little as well here.
5. Abs 3 x [a. rope crunch x 15, b. weighted crunch x 10, c. straight-leg raises (on Dips bar) x 10, d. plank x 1 min] - Nice to be doing rope crunches again; missed them. REALLY feeling the burn by the end of weighted crunches. Shoulders feeling a little ache after the straight leg raises. Planks just finished it all off.

0707 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0315, so ~4.25 hours sleep. Didn't really feel like getting up this morning, and was a little shattered. However, started feeling ok after a few minutes of being up and about. Sleep deep. No dreaming...

Mental Alertness/Focus: Little study today (but I am on track for having it all done by the time I come over, so not letting it worry me too much)...

Energy: Fine...

Motivation: You CAN do this, girl! BELIEVE in yourself!

Mood/Aggression: Better...

Stress: A little calmer than yesterday...

Libido: Not concerning myself with this for some time...

Joints: Fine...

Endurance: Excellent.

Strength: Maintaining. With Chest days I have a good week and then a bad week and then a good week and so on (and to be honest, I'm not too concerned with the strength in my Chest right now; it took me at least 8 weeks to get back to decent strength with my other body-parts, 10-12 weeks to see real progress; and I've only been training my Chest again in the gym with weights for 6 weeks now).

Quality of Training: HIIT was EXCELLENT. Gym was ok...

Pump and Vascularity: Little pump...Vascularity was 'bubbles' in my veins in hands and forearms...

Muscle Hardness/Density: Really noticing how hard my arms are, even when I am not lifting (ever since been able to do higher reps and more of CG PU on Arms' day).

Body Composition and Look: So, all my top 6 abs have pretty much all come out to play (last week's easy re exercise and bad re diet, and then starting back into it hard this week was a gamble and is paying off). Just got to lose that last 2-4% BF...

Overall Sense of Feeling: I'm actually in a GOOD mood today (a bit of good professional news, feeling and looking better, training better, and closure)...Also, from today (yes, it was the eat what you want CHO load over 8 hours (meals outside those hours as normal) day today; how'd you guess :D) I am following a nutrition plan recommended by Christine (thank you :) Christine) for the next 4 weeks...
 
nycste said:
glad your feeling better and got good news!
Click to expand...

:)


crader said:
LOL you are welcome! Although see if you thank me when you have had to eat that for 4 weeks straight ;)
Click to expand...

Sure I will. Because being that lean will taste far better. I'm just going to have to do it one day at a time, baby steps.
 
Day 168

0748 - Rollers:
a. 10 min in 39x16 @ 70-80 bpm ~ 108-112 rpm
b. 30 min in 39x15 @ 85-105 bpm @ 108-112 rpm
Like on Tuesday, HR stayed RIDICULOUSLY LOW and would NOT rise, even though legs were not in much state to want to go faster. Quite frustrating; I KNOW that I'm NOT overtrained!!! WTF is it then???

0901 - Back:
1. CG PU (3 min recovery) 4 x 10, 8, 6, 6 - Good. Not better than this session last week, but no less either.
2. BB DL (2 min recovery) 5 x 6, 5, 3, 3, 1 - Instead of starting straight out by loading the BB up, eased into it, increasing the weight each set. Started with 133.76lb; easy. Moved to 155.76lb; good. Upped to 183.48lb; started noticing it, and left hand/grip giving (I shall definitely have to start using straps with the heavier weights if I want to do more reps with them). Last set at 194.48lb. Considering that I have only just started back at BB DL and for strength, can't be disappointed that I'm not really lifting that heavy.
3. WG LPD (1 min recovery) 4 x 3 - All sets at 158.4lb. Good. I'll keep working away at this weight until I can do 6 reps at it, and then 4 x 6.
4. CG TR (1 min recovery) 4 x 6, 4, 3, 3 - Started out with 110lb. Moved to 113.08lb. last two sets at 124.08lb.
5. CG SR (1 min recovery) 2 x 10, 20 - Last exercise, for some higher reps. First set at only 99lb. Second set burning biceps at a mere 66lb.

1735 - 5.7km Run:
Started out well. First 2.1km done averaging 4 min/km. Feeling myself slow at 10 min, with a stitch developing at 11 min. The rest of the run was me dragging myself around the loop, speeding up and slowing down, making for a very stilted session. Not feeling good at all, my body quite fatigued. Averaged 4.4 min/km overall.

1805 - Stretch 20 min.


Sleep - Time and Quality: ~2300-0624 (waking at 0315, 0325, and 0420), so ~7.3 hours sleep. Just went back into deep slumber after every alarm. Quite shattered, and not really in the mood for anything on waking. Dreaming vividly...

Mental Alertness/Focus: There...

Energy: Fine. Although not in the mood or wanting to go for a pm run went anyway (it's not about what my body wants to do, but what it HAS to!)

Motivation: I CAN DO THIS!

Mood/Aggression: Fine...

Stress: Still high as high...

Libido: Not really...

Joints: Both knees during rollers...

Endurance: Excellent.

Strength: Today I concentrated on doing strength and power reps (although having the longer recovery makes me antsy), and will continue to do so on Back days henceforth.

Quality of Training: Rollers were ok. Gym was fine; although because I had longer rests with some exercises and was doing low reps, walked out feeling like I hadn't really done much at all. Pm run was not the best...

Pump and Vascularity: Little pump (reps were not enough to induce it), except in CG SR...Vascularity not very much either...

Muscle Hardness/Density: Glutes. Arms.

Body Composition and Look: The higher calories yesterday did not affect me. The only thing I feel right now is quite water bloated (although hardly shows) from all the water I have been drinking (so thirsty; a galleon gone almost before lunch!)...

Overall Sense of Feeling: One step at a time, one day at a time...
 
Day 169

0438 - 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. 1 x 1 min effort
f. 4 min jogging
Can you say COLD??? Anyways, started out fine. Efforts were great, slowing quite a bit between them, to make sure that they were excellent. Pleased.

0516 - Stretch 20 min.

0603 - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB RD 4 x 10
2. s/b leg Curls 4 x 15
Superset B -
3. P/U (feet and hands on floor) 4 x 25, 20, 15, 10
4. BB BOR 4 x 10
Superset C -
5. DB SP 4 x 15
6. DB LR 4 x 10
Superset D -
7. V-Bar TPD 4 x 10
8. DB ZC 4 x 15
Superset E -
9. Rope Crunch x 15
10. Reverse Curl (on floor) x 10

1720 - Rollers:
20 min in 39x16 @ 64-85 bpm @ 103-107 rpm
Instead of going for a run sat on the rollers. Legs were just ticking over. HR was so low that I might have just as well have climbed a really long flight of stairs (almost pointless, honestly). Whole session was a bit of a joke re HR, when legs were aching.


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

Mental Alertness/Focus: Started report; will finish on the weekend...From ~1030, was drifting in and out of sleep until 1500 (waking only for supplements and food; that's how out of it I was today)...

Energy: Took a little while to 'wake up' this morning once out of bed. Energy during HIIT was fine. Gym was also good. Pretty much slept from 1030 t0 1500, so out of it and shattered I was (maybe it was the heavy training yesterday, or maybe it's something else?) Didn't want to do pm cardio, but did the rollers because I can't NOT do something (and running would have completely fatigued me; although maybe it was what I needed).

Motivation: GRRRRR; you CAN do this!!!

Mood/Aggression: Flat and tired...

Stress: High...

Libido: Some...

Joints: Left wrist a little 'achy' during the day (but not in training); doing random things like holding things in my left hand...

Endurance: Excellent.

Strength: Today's session was not about strength, but more about the pain.

Quality of Training: HIIT was awesome. Gym was pretty good (albeit painful). Rollers were recovery...

Pump and Vascularity: Huge pump in the gym...Vascularity more normal...

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

Body Composition and Look: Delts and arms are starting to look better. Need midsection to be FLATTER than flat!

Overall Sense of Feeling: This is starting to become an obsession...
 
Hey sexy lady! :smlove2:

Cheers Babe!:cheers:
 
HarryManback said:
I envy those who can work out in the morning. I tried a couple times and ended up falling asleep on the bench in between sets.
Click to expand...

LOL. Well, we're all different; some people are morning people and others aren't. Personally I do better with my weights if I do them first thing in the morning.


SamBoz19 said:
Hey sexy lady! :smlove2:

Cheers Babe!:cheers:
Click to expand...

:wavey: Hi you :wiggle:
 
Day 170 - Day 39 of DCP/Leviathan Reloaded, Day 20 of Dermatherm

0852 - HIT:
'Warm-up': Treadmill 4 min @ 4 min/km
1. PBJ (using bench) 1 min
2. Treadmill 1 min @ 4 min/km
3. Deadbug (with 5kg m/b) 1 min
4. Treadmill 1 min @ 4 min/km
5. Burpees (with P/U) 1 min
6. Treadmill 1 min @ 4 min/km
7. s/b crunch (270 to 180 degrees) 1 min
8. Treadmill 1 min @ 4 min/km
9. Plank 1 min
10. Treadmill 1 min @ 4 min/km
11. PBJ (using bench) 1 min
12. Treadmill 1 min @ 3.75 min/km
13. Deadbug (with 5kg m/b) 1 min
14. Treadmill 1 min @ 3.75 min/km
15. Burpees (with P/U) 1 min
16. Treadmill 1 min @ 3.75 min/km
17. s/b crunch (270 to 180 degrees) 1 min
18. Treadmill 1 min @ 3.75 min/km
19. Plank 1 min
20. Treadmill 1 min @ 3.75 min/km
'Cool-down': a. 1 min recovery, b. Treadmill 1 min @ 4.3 min/km
HIT I am going to move to Saturdays from now on and have Sunday as my day off (or maybe do something light)...Started out well. Feeling the impact in my shins a little for the first min (since started out faster than I normally would), but decreased after a while. I felt really good during this session. Pace was faster than I have been doing it on the treadmill, and I was managing fine, loping along more with each consecutive 1 min on. Definitely got a good workout; finished covered in sweat.

0938 - Stretch 22 min.


Sleep - Time and Quality: ~0000-0656 (waking at 0420), so nearly 7 hours sleep. Now the WEEKENDS are when it's ok to wake at 0700 (weekdays NEED to be 0315!) Sleep was deep as (didn't hear 0315 or 0325 alarms). Dreaming...

Mental Alertness/Focus: Early afternoon headache...Report assessment working on...

Energy: I didn't think that I would have any, given the way I have been feeling the last two weeks, but it was there in oodles in the gym; was just great. I considered doing pm cardio because I feel so good (but am sticking to only four of these; don't need more).

Motivation: Excellent.

Mood/Aggression: Calm. Maybe still a little tired, though ...

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

Libido: Some...

Joints: All good here.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Absolutely AWESOME!

Pump and Vascularity: Not much of a pump today...Vascularity was strong though...

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

Body Composition and Look: I'm getting more and more critical re my body and finding it less and less acceptable...

Overall Sense of Feeling: Still feeling some shatteredness, but pushing through it.

Notes on Fat Loss Stack: Dermartherm I have actually applied pre-bed a couple of times (instead of in the morning), and it has been ok...Leviathan Reloaded causes some sweating a little if I have a protein shake exactly 30 min post-pm dose (but not if before or after, which is interesting)...DCP is having some appetite suppression on some days (which is a good thing). I am definitely considering making this a staple supplement of mine, given what my diet has been like over the last 6 weeks and how I have continued to recomp (when most people would just get fat)...
 
Day 171

0835 - Rollers:
a. 10 min in 39x16 @ 14-18% HRmax @ 110-112 rpm
b. 10 min in 39x16 @ 18-22% HRmax @ 113-115 rpm
So, decided NOT to have a day off this week; I wanted to see what my HR would do on the rollers again. As it has all week, despite a cadence where it would be at LEAST 60% HRmax, HR barely responded at all, staying between 60-73 bpm (i.e. 14-22% HRmax). Legs were fine at the cadence set at, but HR was just not rising. This is BULLSH*T!!! WTF is HAPPENING???

0856 - Abs (no recovery between exercises):
1. s/b crunch (270 to 180 degrees) x 15
2. s/b crunch (feet on wall, knees at 90 degree flexion) x 15
3. s/b double-leg raise x 15
4. s/b roll-out x 15
5. s/b/ jackknife x 15
6. reverse curl (on floor) x 15
7. bicycle x 15 per side
8. plank x 1 min

0903 - Stretch 23 min.


Sleep - Time and Quality: ~2200-0700 (waking at 0328 and 0420), so ~9 hours sleep. Deep sleep. Dreaming...

Mental Alertness/Focus: This afternoon is finishing my report...

Energy: Despite how I've been feeling these last two weeks, had energy for the rollers this morning, and feel (like yesterday) like doing pm cardio as well (but I won't). Interesting...

Motivation: Take the opportunities presented...

Mood/Aggression: Calm...

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

Libido: Some...

Joints: No worries.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Good. Not sure WHAT kind of session to call it though (recovery?)

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

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

Body Composition and Look: I'm nowhere near as harsh on anyone else as I am myself...

Overall Sense of Feeling: Have had an upset stomach the last few days. Not quite sure why, but every time I start a new bottle of IGF-2, regardless of whether I have just finished one or am starting after a small break, I get this; and it goes away after the first week (still weird, though)...Aside from that, starting to feel a little better (although get a bit tired in the early to mid afternoons and want to sleep)...Going to change my training for the next 3-4 weeks, taking out the day off and replacing it with 20 min of recovery on the rollers (and if I feel like I need that day off, then I will have it). Also going to add in a fifth (and maybe sixth) pm cardio session when I feel like it. My body CAN do this; it's only for a short period...
 
Day 172

0646 - 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
An EXCELLENT session. My first effort was the BEST I have done to date; I felt like I was flying, and the energy seemed to be driving me along without fatigue. The first set of efforts was pretty awesome, the best yet; loved it. The second set of efforts were a little slower, but not by too much; still able to give it everything I had. Finished feeling quite exhausted though.

0721 - Stretch 23 min.

0804 - Shoulders/Hamstrings:
1. BB Clean and Press 6 x 4 (3 min recovery) - Only 97.02lb. Could only manage 4 reps per set this time. Feeling quite weak and shattered and wondering WTF was WRONG :sad2: Vision started getting blurry and it was a HUGE effort to concentrate from the fourth set, but kept pushing through. Despite the longer recovery period (don't like that) I just didn't have it in me today :yell:
2. BB Military Press (BB MP) 4 x 12 (1 min recovery) - A change from DB SP. Only used the 44lb BB, given how I'd been on the BB Clean and Press. Managed 12 reps the first set, and decided to stick at that for the rest of my sets. First six reps of each set were easy as, and I wondered if I'd gone too light. However, started feeling a huge burn on the second set. By the third set it was an effort to get the last twp reps out; and on the third the last four reps were a killer. Will stick with this for a few weeks, increase the weight, and decrease the reps.
Superset A (1 min recovery between supersets) -
3. DB LR 4 x 8 - Decided that it was time to increase the weight here (which meant less reps). Not much of an increase, only going to 17.6lb DBs, but it was enough for the moment. Should have tried for 10 reps a set; my lateral delts need MORE reps. Right biceps tendon/shoulder starting to hurt a little from the third set.
4. Inc. DB RR 4 x 8 - Used the 17.6lb DBs and matched each set with reps for what I had done with DB LR. Forearms and left wrist ok.
Superset C (30 sec recovery between supersets) -
5. BB RD 4 x 12 - Only 100.32lb; doesn't need to be heavy, so long as I can get a stretch. Did not feel the stretch though, or anything else in my hamstrings until the last set.
6. s/b Leg Curl 4 x 15 - Good. Feeling hamstrings from the first set (really wish i could use the Leg Curl machine).


Sleep - Time and Quality: ~2300-0525, so nearly 6.5 hours sleep. Deep sleep, unbroken. Dreaming...

Mental Alertness/Focus: Finished report; started 3 other assessments (and will have finished by Wednesday), and got so caught up in them that didn't end up doing pm cardio (will do on Wednesday instead). Had a migraine from late morning to mid afternoon (this is NOT the time to be doing any study for me); starting to come more alive from ~1630...

Energy: HIIT was great. A different story in the gym though.

Motivation: YES!!!

Mood/Aggression: Ok mood :indifferent: Still rather tired :burnout:

Stress: High...

Libido: None...

Joints: Left wrist fine...Right biceps tendon causing some aggravation...

Endurance: Excellent.

Strength: Gaining.

Quality of Training: HIIT was fanfrickingtastic! Resistance training was ok; although felt blah :sigh1: increased weights; got to start using lower reps for shoulders...

Pump and Vascularity: Pump from after the BB MP...Vascularity was nothing special, although there were quite a few lumps in my hand and forearm veins...

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

Body Composition and Look: A little soft today :banghead:

Overall Sense of Feeling: Still feeling quite fatigued (NOT good). Need to start KICKING myself more! :drillsergeant: :AR15firing:
 
HarryManback said:
Why cant you? Injury?
Click to expand...

No, no injury. I have mentioned several times that the leg curl machine in the gym I use is NOT adjustable re the ankle roller, and is too far out for me to do this exercise properly on the machine.
 
Day 173

0439 - Rollers:
a. 10 min in 39x16 @ 8-11% HRmax @ 105-110 rpm
b. 10 min in 39x15 @ 10-16% HRmax @ 107-110 rpm
Using the rollers gets more and more frustrating. Today my HR would barely rise above 60 BEATS PER MINUTE!!! :omfg: :wtf: There has got to be something WRONG!!! :saeek: This is getting BEYOND RIDICULOUS!!! After increasing the gear and staying around the same cadence (legs were not comfortable at anything more) and HR refusing to move past 63 bpm (staying mostly between 53-58 bpm) I decided to stop after 20 minutes (instead of doing 40 minutes), since MORE time of frustration and anger and legs aching was NOT the best idea.

0501 - Stretch 25 min.

0552 - Arms:
Superset A (3 min recovery between supersets) -
1. Supinated CG PU 6 x 17, 17, 15, 12, 10, 9 - At 110% b/w. Determined to do better than last week, really digging it in. Managed two more reps per set today than I did for the first THREE sets last week (huge smile). Started struggling a little more in consecutive sets, but still managed ok. No cheating. Decided after four sets to go for at least 100 reps today.
2. Weighted Dips 6 x 6 - Used an extra 46.2lb today. The heavier DBs between my feet are becoming more manageable (I remember when I struggled to hold a 34.1lb DB between my feet because they weren't strong enough, although I could do the exercise with the added weight easily). Left wrist ached from the first set, and became more achy and lingering once I'd finished each set. Last rep of the last set was very slow.
Superset B (3 min recovery between supersets) -
3. Neutral CG PU 4 x 8, 8, 7, 6 - The only reason that I changed my grip is because an old man started using the bench that I had set up beneath the pull-up bar, and so I went and use the neutral grip pull-up bar. Stayed at 110% b/w. Neutral grip (although still close-grip) was different to supinated grip, but was ok. Did well for my last four sets of pull-ups. Will start alternating between supinated and neutral grip (and even do some pronated grip) with pull-ups from now on.
4. Weighted Dips 4 x 6 - Stayed with an extra 46.2lb. Starting to feel it a little from the
Superset C (1 min recovery between supersets) -
5. V-Bar TPD 3 x 6 - First set was at 90lb and managed easy. Increased the weight to 100lb for the second set and was happily surprised that I managed six reps at that weight. Form was good, so stayed with 100lb for the last set.
6. E-Z Bar BC 3 x 21s - This was done for the burn. Same weight as last week. Left wrist wasn't an issue on this exercise. However, feeling the painful pump and burn in my biceps (and forearms a little) for the last seven reps of each set.

0643 - Treadmill:
4km @ 4.3 min/km
Since I only did 20 minutes on the rollers pre-gym, I decided to do more cardio post-gym, to 'make-up' for it :rant2: Set myself at a pace, and felt myself struggling within the first km. Had to really focus on just running and not on how my legs felt like they might collapse from under me any moment :irked: Finished a wreck and had to sit on the edge of the treadmill for a while to compose myself. Running on the treadmill is completely different to running outside and I prefer the latter any day.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. No problems waking or getting up. Deep sleep. Dreaming...

Mental Alertness/Focus: Passed out ~0820-0920, having had a migraine since I finished at the gym :headache: Completed those 3 assessments (done in 1-2 days and supposed to have taken 3 weeks) until just after lunch. Passed out quite soundly again from ~1500-1756, waking quite disorientated and COMPLETELY shattered ;arg:

Energy: Rollers, fine. Was fine in the gym. After the gym have had next to no energy and not wanting to do anything :slap: The treadmill after the gym (not sure how people manage cardio at a decent pace POST-gym if they have given their ALL in a resistance session; then again, I do all my am cardio and weights on an empty stomach first thing in the morning, as opposed to doing weights later in the day and then cardio afterwards, and that may have some effect on why I don't do so well) serves as my second cardio for today, since I am in no state to be doing a pm run (although if I pushed my body to do it :hammer: I know that it would, no matter how slow).

Motivation: Searching to find it today :speechless:

Mood/Aggression: I am absolutely ready for a break NOW! :yikes:

Stress: High...

Libido: None.

Joints: Left wrist quite achy in the gym...

Endurance: Excellent.

Strength: Excellent.

Quality of Training: Rollers were ok, but frustrating (see notes above); hence why I decided on only 20 minutes (no use beating a dead horse). Resistance training was great; pleased with the progress being made.

Pump and Vascularity: Pump from the first set of CG PU...Vascularity nothing special to report (and since it was bitterly cold, even though I was warm, it didn't show much)...

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

Body Composition and Look: Midsection starting to look better. However, I don't just want "toned" or "flat" :sigh1: I want an 8-pack and concave! :damnit: girl; control your diet and you will get what you want!

Overall Sense of Feeling: 100% FATIGUED and wanting a week OFF right NOW!!! Hang in there for another 4 weeks :twisted: you CAN do it!!! :buttkick:
 
HarryManback said:
Could be the high stress you mentioned, affecting your HR? I know stress messes with me, but im just lethargic at the gym.
Click to expand...

No, it's not the stress affecting my HR, as I'm almost ALWAYS HIGHLY stressed. I think it's just my body's way of telling me that I need a break; and it's going to have to toughen up and handle it, because it's not getting one for another 3.5 weeks.
 
Guejsn said:
No, no injury. I have mentioned several times that the leg curl machine in the gym I use is NOT adjustable re the ankle roller, and is too far out for me to do this exercise properly on the machine.
Click to expand...

Tried Glute-Ham raise Rosie? Those always hit my hamstrings in a big way.
 
Day 174

0839 - HIIT Rollers:
a. 5 min in 39x16 @ 3% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 4-6% HRmax, rpm N/A)
c. 4 min in 39x15 @ 4% HRmax @ 110-112 rpm
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 6% HRmax, rpm N/A)
4. 4 min in 39x15 @ 6% HRmax @ 110-112 rpm
Since it was a bit later today, decided to do the rollers; I also wanted to see what my HR would do during a HIIT session. I used BOTH HR monitors today, just in case I had been getting faulty readings over the last week. However, both read the SAME. My HR was 42 bpm when I started out, and stayed between 42-43 bpm (so the % HRmax you read IS correct; there's not a 0 missing off the end of it!); WTF??? During my first set of efforts my HR barely rose to 45-48 bpm! This is absolutely CRAZY stuff!!! HR hardly moved during the 'easy' period between effort sets. Increased the gear for the second set of efforts, but my HR refused to rise to the party, and stayed at a measly 48-49 bpm. The HIGHEST that my HR got to during the entire session was 50 bpm, and that was at the END of the session!!! Seriously, WTF is going on??? My legs were fine (and actually felt better in the latter part of the session); I was spinning like mad, and had no joint or muscular issues. My HR was just NOT there!

0905 - Stretch 22 min.

0956 - Chest (1 min recovery between sets):
1. Flat BB BP 6 x 6 - Same weight last week. However, unlike last week I didn't struggle today, managing 4 x 6 easily. Instead of increasing the weight I decided to do two more sets. The last rep on the last set was a definite effort. Pleased with this exercise, though; strength is slowly getting back to where it should be. Definite weight increase next week.
2. inc. DB BP 6 x 6 - Same weight as last week here as well. 4 x 6, like with Flat BB BP, were done well, and not with the struggle that they were last week. Decided to do another two sets. Definitely my limit; the last couple of reps on the last set were almost not done. Will be moving up to 57.2lb DBs next week.
3. P/U (feet on bench, hands on s/b) 4 x 10 - Core tight. Wrists mostly ok. The last couple of reps on the last set were slower and I almost collapsed.

1026 - Treadmill:
a. 1km @ 4 min/km
b. 1 min break
c. 500m @ 4 min/km
d. 1 min break
e. 500m @ 4 min/km
f. 1 min break
g. 500m @ 4 min/km
h. 1 min break
i. 500m @ 4 min/km
Decided to do some cardio after my weights. Started out relatively ok. Stopped after the first km, planning on doing 3-4km with a 1 min break between each km. However on the second km started feeling it after a few hundred metres, and adapted the plan to 500m before a 1 min break. Managed a bit better. Definitely tested the body.

1851 - 5.7km Run:
A little later than usual (I got caught up in study). Anyways, despite not really being 'in the mood' for it, went out (since doing a second cardio after weights is NOT the same as doing a second cardio in the pm). Pace was slow from the start. Developed a painful stitch in both sides quite early on. Just running, not really focusing on anything; just wanting to get home as fast as possible. My knees are definitely a lot better when I run in trackies (instead of shorts) now that it is colder. Averaged 4.5 min/km.


Sleep - Time and Quality: ~0000-0710 (waking at 0315), so nearly 7.25 hours sleep. Briefly heard my first alarm, waking as it ended, too tired to even move. Straight back into deep slumber. Dreaming...

Mental Alertness/Focus: 5-6 hours of study completed (4 weeks work (supposed to be) in a day). I am better pm when it comes to that stuff..

Energy: Had my moments of extreme fatigue and wanting to sleep, but resisting, since the 3 hours sleep yesterday afternoon had some role in not being able to sleep until later at night (and then getting up late). Found the energy required for training (although usually the best in the am)...

Motivation: Kicking myself in the head...

Mood/Aggression: Some frustration and aggression (re HR during HIIT). Calm and focused (re study). Relaxing doesn't happen...

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

Libido: None.

Joints: Fine.

Endurance: Excellent.

Strength: Improving.

Quality of Training: HIIT was excellent (HR aside). Resistance training was better than it has been on previous Chest days. Treadmill after weights was challenging (at the time). Pm run was more recovery.

Pump and Vascularity: Little pump until P/U...Vascularity better than it has been other days this week...

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

Body Composition and Look: Starting to see some more definition, but still a ways away from where I WANT to be...

Overall Sense of Feeling: I've done MORE exercise today than I have any day in the last 10 days and I feel the BEST that I have in the last 10 days. Not as shattered as I have been, although I still feel some fatigue. MIND OVER MATTER...The only thing I have some concern over is my HR during cardio. Maybe I just need a break (it HAS been 13 weeks since I started training (back in the gym) again post-injury, and I have been doing 5 resistance sessions and 7-10 cardio sessions a week); although I have NOT been either overreaching or overtraining. I might start wearing my HR monitor belt when I'm running to see what happens there (I usually don't wear the belt when I'm running, because no matter WHAT pace I run at or distance I run over my HR always ends up at >180-190 bpm within minutes)...Also feeling some DOMS in shoulders and arms (and haven't felt that in a while)...3.5 more weeks until I am in the US...
 
Day 175

0442 - Rollers:
40 min 39x15 @ 3-10% HRmax @ 107-110 rpm
Another frustrating session. HR started out at 40 bpm (I am NOT sh*tting you!) :Eyecrazy: The first 10 minutes it stayed between 40-43 bpm. After 10 minutes it started to rise a little higher, creeping towards 48-50 bpm, where it stayed for the rest of the session. Legs were definitely working today (rollers' sessions are actually starting to work them) :ouch: Sweating lots. I don't understand the inability of my HR to INcrease when my body is OBVIOUSLY working!!! :eek13:

0603 - Back/Abs (3 min recovery between sets, 1 min recovery between supersets):
1. CG PU 4 x 10, 8, 7, 6 - At 113% b/w. The same as last week. However, not seeming to struggle as much; calmer and not shaking as much. The last set done with a neutral grip (as the bench was once again taken over by an older member in the gym).
2. BB DL 6 x 6, 4, 3, 2, 1, 6 - Started out at an easy 140.36lb, just to do 6 reps, instead of going straight into the heavier sets. Moved up to 190.08lb; managed 4 sets with this weight, able to do a rep less in each consecutive set. Pleased though; this is the heaviest I have gone in my BB DL post-injury :whip: Went back to 140.36lb to flick out a final 6 reps.
Superset A -
3. WG LPD 4 x 6 - Only used 132lb, since I wanted more reps out today. Good.
4. CG TR 4 x 6 - Started out with quite a higher weight. However, since I was supersetting with WG LPD, each consecutive set I had to decrease the weight slightly (which was ok, since I was still working hard).
Superset B -
5. Rope Crunch 4 x 15 - All sets at 120lb. Felt good. Definitely notice the difference if I contract my abs to perform the movement as opposed to just doing the movement.
6. Straight Leg Raises (on Dips' bar) 4 x 10 - Anterior delts and arms looking very good, seeing the muscles ripple beneath the skin as was doing these :veryhappy: Becoming more of an effort during the last two sets, feeling my abs burn.

1718 - 5.7km Run:
Did it, despite not feeling like it. Legs and knees felt ok once got into it. Moving slowly though. I wore my HR belt for this session, since I wanted to see what my HR was doing on my runs. Started out at 35 bpm (???) and didn't rise higher than 40 bpm :yell: during the rest of the session (this is some FCUKED UP SH*T!!!) So, there's no fault with either of my HR monitors or my HR belt; is it ME??? :aargh: :ponder: Felt like I was barely moving faster than an old lady out for a walk :thumbsdown: Averaged 4.7 min/km over the session :disappointed:

1804 - Stretch 20 min.


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Deep sleep. Dreaming...Resting HR on waking 35 bpm...

Mental Alertness/Focus: Brief study today. Spent most of the rest of the time not asleep or training playing the playstation (this is going to become a source of relaxation for me over the next few weeks)...

Energy: Am training fine. Passed out from ~1305-1426; body completely exhausted :burnout: Energy was ok come time for the pm run, but body was not :zx11pissed:

Motivation: I'm doing the training, even though I DON'T want to right now! :buttkick:

Mood/Aggression: Starting to get quite aggressive over the whole HR issue. Also finding myself more short-tempered than usual :hammer: (and I'm not that patient to start with). Moods varying :hmmm:

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

Libido: No; too much else on my mind :dot:

Joints: Fine.

Endurance: Excellent.

Strength: Better...

Quality of Training: Rollers were good (despite lack of HR to RISE). Resistance session was good. Pm run was like a nana taking a walk...

Pump and Vascularity: Not much of a pump...Vascularity, while not as blue and high roped, was still knotted...

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

Body Composition and Look: Starting to look better. Feeling quite water bloated during the afternoon/evening though :ugh: (still VERY thirsty, and drank a galleon before lunch!)...

Overall Sense of Feeling: I actually have DOMS :no: (would you believe it!) in my anterior delts, arms, and lateral upper pectorals...This is BOOT CAMP :smite: You say "YES SIR!" and obey orders when you'd rather be punching your commanding officer square in the face! :jaw:
 
Current supplements I am using

urbanski said:
hi :)
what supps are you on?
Click to expand...

My current stack was detailed in post #405 (page 15):
Guejsn said:
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.
Click to expand...

I am however scheduled to start new supplement cycles (Anadraulic State, Speedv2, and LipoBURN) from the 28 June; I will detail as it comes.

Why do you ask?
 
thank you and sorry for not looking harder,
I'm gathering data from the female perspective on supps...for the wife :)
you stack quite a few thermogenics, i was more interested in T-boosters.
you're definitely a Terminator :)
 
urbanski said:
thank you and sorry for not looking harder,
I'm gathering data from the female perspective on supps...for the wife :)
you stack quite a few thermogenics, i was more interested in T-boosters.
you're definitely a Terminator :)
Click to expand...

I'm only using one "thermogenic" (i.e. Leviathan Reloaded) at the moment, since I am "cutting" (although have ended up doing more of a recomp).

However, I'm using quite a few testosterone boosters (i.e. Drive, RPM, IGF-2) as well. I've recently finished Activate Xtreme/Drive/IGF-2 stack (my review is in my log; EVERYthing I have done this year from supplements to training is in my log). And I will be using Anadraulic State and T-911 in the near future; as well as a few other testosterone/Growth Hormone boosters over the coming months (and yes, all will be recorded in THIS log).

If you're looking for your wife, make sure that she has a SOLID training history first and is well versed in and practiced with the staples. I wouldn't recommend using anything other than the staples if she has just started or is a recent beginner (i.e. less than a year) doing resistance training and wants to get more muscle mass faster, as she can do this easily enough with her diet.
 
Day 176

0438 - 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. 1 x 1 min effort
f. 4 min jogging
A bit slower today. Legs were a little fatigued. However tried the best I could and I can't ask for more than that.

0502 - Stretch 21 min.

0604 - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB RD 4 x 15
2. s/b leg Curls 4 x 15
Superset B -
3. P/U (feet and hands on floor) 4 x 15
4. BB BOR 4 x 10
Superset C -
5. BB MP 4 x 10
6. DB LR 4 x 10
Superset D -
7. V-Bar TPD 4 x 10
8. DB ZC 4 x 15
Superset E -
9. Rope Crunch x 15
10. Reverse Curl (on floor) x 15

0654 - Treadmill:
a. 500m @ 4 min/km
b. 1 min break
c. 500m @ 4 min/km
d. 1 min break
e. 500m @ 4 min/km
f. 1 min break
g. 500m @ 4 min/km
h. 1 min break
i. 500m @ 4 min/km
j. 1 min break
k. 500m @ 4 min/km
Decided to do some cardio after my weights. Used a similar protocol to the one I did after Wednesday's resistance session; however, instead of starting out with a km, only did 500m. Stayed at 4 min/km pace for the efforts. Legs were really feeling it and I had to use a song with a fast pace to manage. Started easing off my cadence as efforts went on, though, until the last I was just loping along. A good session. Finished shattered. I should have done another 500m. Next time...


Sleep - Time and Quality: ~2215-0315, so ~5 hours sleep. Deep. Dreaming...Resting HR is 30 bpm (was slightly elevated yesterday)...

Mental Alertness/Focus: Good.

Energy: HIIT was a little slower, but energy was there. Resistance training was good. Treadmill afterwards was fine; pushing myself through it...Quite exhausted between 0830-1130, lying down, and drifted to sleep between ~1030-1130. Legs almost collapsed out under me when got up (this happened last night as well before I went to bed), so there is SOME fatigue starting to show there (and which is why I am not doing a pm run, but staying with the treadmill as my second cardio session today, although it's not the same)...

Motivation: I haven't seen fast results re fat loss over the last 6 weeks; this is due to my diet; but they HAVE been happening. I AM getting leaner, and retaining my muscle mass (most LBM weight lost has been water and food). I kick myself knowing how shredded I could be NOW. However, I still have time to get to where I want and I'd rather do it more slowly and STAY there once there...

Mood/Aggression: Ok. Tired...

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

Libido: Yep, quite some this morning.

Joints: Good.

Endurance: Excellent.

Strength: Fine (although Full-Body sessions are NOT about strength, but more endurance/cardio/HIT).

Quality of Training: HIIT was ok. Resistance training was pretty good. Treadmill was REALLY pushing it, but was pleased when I'd finished (and I should have done another 2 x 500m).

Pump and Vascularity: Pump YEAH!...Vascularity was thin lines beneath my skin (think maybe it's because it's getting colder that they are not so prominent, because I AM getting leaner)...

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

Body Composition and Look: 52kg at 9% BF. So, SLOWLY losing the BF (-0.9% BF in 26 days). Got to SPEED it up a LITTLE, though...Delts and arms starting to look better...

Overall Sense of Feeling: DOMS. STILL! Knees have been feeling a little warm-icy (from the running), but there's no aches or pain, so that's good. I'm really going to find out what my body can handle over the next 3 weeks...
 
Day 177

0917 - HIT:
'Warm-up': Treadmill 1km @ 4.1 min/km
1. PBJ (using bench) 1 min
2. Treadmill 1 min @ 4 min/km
3. Deadbug (with 5kg m/b) 1 min
4. Treadmill 1 min @ 4 min/km
5. Burpees (with P/U) 1 min
6. Treadmill 1 min @ 4 min/km
7. s/b crunch (270 to 180 degrees) 1 min
8. Treadmill 1 min @ 4 min/km
9. Plank 1 min
10. Treadmill 1 min @ 4 min/km
11. PBJ (using bench) 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. 1 min recovery, b. Treadmill 2 min @ 4.3 min/km
The Leviathan Reloaded/RPM combo first thing had me ready...Started out at an easier pace today (didn't want to fall on my face (because that's what I felt like I was going to do) on the treadmill in the first few minutes). Although I was quite warm, I kept slapping my face, as my vision was blurring and my head was feeling like it does when I am so tired that if I just close my eyes I will pass out. I kept doing this throughout the entire session at intervals (people in the gym must have wondered wtf I was doing!) Started tasting blood during my first set of PBJ. Cadence in the treadmill periods was quite erratic, varying between short fast strides and loping, as I tried to keep with it. Was going to do 1km for the 'cool-down', but cut it short after 2 minutes. I was quite relieved when I was finished, to be honest, and knelt on the floor with my head down for a little while afterwards to gather myself before driving home.

0959 - Stretch 29 min.


Sleep - Time and Quality: ~2300-0726 (waking at 0315, 0325, and 0420), so ~8 hours sleep. I stayed awake for a while at 0420, feeling ready to get up, but not needing to. Sleep was DEEP. Dreaming...

Mental Alertness/Focus: Not really too there until mid-afternoon. As mentioned, I had to keep slapping my face to stay focused and make sure I didn't pass out during HIT. Was SHATTERED after HIT; migraine from hell kicked in while driving home; passed out between 1230-1315...

Energy: Not quite sure whether I had the energy for it, but I did HIT. Haven't had much for anything else all day.

Motivation: 2 weeks and no days off, even though my body is HATING me right now; THAT'S motivation!

Mood/Aggression: Shattered...

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

Libido: Some...

Joints: Fine.

Endurance: Excellent.

Strength: N/A.

Quality of Training: It was done and at a high intensity (albeit not sure how good it was for my body)!

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

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

Body Composition and Look: Was another high calorie/CHO day yesterday (I am only supposed to have one a week, but am finding that I do better with TWO - i.e. every 3-4 days). Feeling tighter...

Overall Sense of Feeling: I wanted to do a pm run, since I've only done two so far this week. However, I've done DOUBLE cardio on FOUR days already. Although double cardio is NOT the same as doing an am and pm cardio session, it almost evens out, so I can let it go tonight and just do it tomorrow...
 
I hope taking off that second cardio session allows your body to relax, repair, and recover and those headaches to go away. May your next workout be headache free!

good work
 
nycste said:
I hope taking off that second cardio session allows your body to relax, repair, and recover and those headaches to go away. May your next workout be headache free!

good work
Click to expand...

Thanks, Ste. I don't think that the headaches will go away though, since I have really low blood pressure; as well as getting slightly hypoglycemic during some of my sessions because I do all my am training on an empty stomach first thing in the morning.
 
Day 178

0843 - Rollers:
20 min in 39x15 @ 6-9% HRmax @ 107-110 rpm
Decided on the rollers this morning, since I planned a pm run. Started out at a steady pace, regular cadence that has my legs just ticking over. Slightly higher gear than normal. HR however, maintained what it's been doing lately and refused to rise (I have stopped trying to wonder WHY), staying between 39-44 bpm the entire session.

0909 - Abs:
4 rounds (no recovery between exercises or rounds) -
1. V-Sit x 15
2. s/b roll-out x 10
3. s/b jackknife x 10
4. Ab vacuum x 5

0921 - Stretch 23 min.

1731 - 5.7km Run:
Started out ok. 13 minutes in I could smell the rain. Fifteen minutes in I got the stitch beneath my ribs. Seventeen minutes in I felt myself slow considerably. Twenty-two minutes in it started to rain. I have noticed that when I run withOUT music my pace ends up being slower than when I run with it; even though it FEELS slow sometimes with it, I still maintain faster than 4.5 min/km. Only averaged 4.7 min/km over this session.


Sleep - Time and Quality: ~2300-0633 (waking at 0315, 0325, and 0420), so ~6.75 hours sleep (stayed awake for a while at 0420). Sleep deep. Dreaming pleasantly...

Mental Alertness/Focus: A 'nothing' day today. Watched a DVD. Passed out from a migraine at ~ 1400. Watched another DVD after pm run...

Energy: There.

Motivation: Definitely there!

Mood/Aggression: Fine...

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

Libido: Some...

Joints: No worries here.

Endurance: Excellent.

Strength: N/A.

Quality of Training: All sessions fine.

Pump and Vascularity: No pump...Vascularity reasonable...

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

Body Composition and Look: This last week has seen the most improvement so far; it's because I've hit the 8-week mark (anything before that and I don't notice much, but then on I seem to notice differences almost daily)...

Overall Sense of Feeling: Not feeling as shattered as I was, but still quite fatigued...Needing to have a very high calorie day every other day or third day...

Notes on Fat Loss Stack: Dermatherm I have a few more days of use left (great, since it said it would only last 27 days). Have been seeing some positive results (mentioned in my review on it once finished)...Leviathan Reloaded I finished my second bottle of today (review coming). Definitely noticed the sweating post-pm dose after I had eaten...DCP I have a few days left of. I am still extremely thirsty using this and the amount of water I am drinking is getting to be something. Definitely love the way I feel when I am using this though...
 
Your Avatars are always frikin sweet. And i found to that if I dont have music when I run my pace is always slower and I quit sooner. But I fixed that since I dont run anymore. Its way easier.
 
HarryManback said:
Your Avatars are always frikin sweet. And i found to that if I dont have music when I run my pace is always slower and I quit sooner. But I fixed that since I dont run anymore. Its way easier.
Click to expand...

LOL, cheers, Harry :D

Yes, well I've run twice in the last week without music and that's an observation made (although I have been pretty shattered, so that could be a reason as well). I would rather run than sit on my rollers; and I'm not the kind of person who goes to the gym to sit on the cardio machines.
 
Looking real hard Rosie, keep pushin! I wouldnt expect any less from you :)
 
fightbackhxc said:
Looking real hard Rosie, keep pushin! I wouldnt expect any less from you :)
Click to expand...

Thanks, Joe (you boys and I have VERY different opinions on what looks 'hard' and 'soft' on me). Will do; the next 2 weeks are going to be TOUGH :buttkick:
 
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