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The Female Terminator Chronicles

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Day 318

0800 - 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. 5 min jogging

0825 - Stretch 25 min.

0913 - Full-Body (1 min recovery between sets/supersets):
1. Leg Press (feet high on the plate) 4 x 10
2. Plyometric Bench Jumps 2 x 40
3. BB Back Squat (wide-stance) 1 x 20
4. BB Good Mornings 1 x 20
5. BB Bent Over Rows 4 x 10
6. Push-Ups (feet and hands on floor) 2 x 20
Superset A -
7. BB Military Press 2 x 10
8. DB Lateral Raises 2 x 10
9. Dips 4 x 10
10. Alternate DB Bicep Curls 2 x 20
11. Alternate DB Hammer Curls 2 x 20
Superset B -
12. Rope Crunch 2 x 20
13. Weighted Crunch 2 x 20
14. Bicycle 1 x 40

1019 - Spin Bike:
20 min @ 42.24 km/hr pace


Sleep - Time and Quality: None; I was not able to sleep last night.

Motivation: Strong.

Mental Alertness/Focus: I have been highly alert and focused today.

Energy: Awesome; felt like I was on cloud 9 re energy. Started waning at ~1600, passing out for ~2.5 hours not long after.

Stress: VERY VERY HIGH.

Libido: High.

Joints: Left wrist aching. Right superiolateral knee sharp pain.

Endurance: Excellent.

Strength: Today's session was not about strength, but more an improvisation on high-reps...However, surprised at strength in Lower Body, especially since not been doing anything for it; Leg Press was easily doing 429lb.

Muscle Hardness/Fullness: Lower Body.

Recovery: Suffering still from Hamstrings on Wednesday and then after today's sessions.

Body Composition and Look: Upper midsection and legs looking the leanest. I am starting to get black marks that look like bruises but are not bruises appearing on my lower legs (seems to happen when I start getting leaner). My mind seems focused on the belly that I hate and want to see gone ASAP, displeased with anything else.

Appetite: High carbohydrates today.

Immune Function: Swollen glands on right side of neck.

Other Notes: Liposolv (sent Monday) has still not arrived. Therefore I will be giving a review on the product tomorrow.
 
Review of Better Body Sports' Liposolv

So ends a tube of Liposolv, the latest innovation from Better Body Sports. It was an interesting run to say the least...


What is it?

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* Blocks 11-HSD-1, the cortisol activating fat enzyme
* Four Synergistic boosters of cAMP
* Gets more to target sites

For more information see post #5 Liposolv "next generation spot fat reducer"- licensed from Patrick Arnold.


Smell: N/A. Liposolv smelt like alcohol; nothing else.

Feel: 10/10. A quick cool touch, like that you get when you get water sprayed on you. Liposolv is not greasy or sticky after application.

Spreadability: N/A. Liposolv is not a lotion, but a spray. Even if I try and spread it immediately after application to anywhere but the place where the spray hit my skin, it does NOT spread there.

Drying: 10/10. Liposolv was dry in mere seconds after spraying it on my skin.

Body Composition: 5/10. Pre-Liposolv I was 54.64kg (i.e. 120.2lb) at 11.8% bodyfat (BF). Post-Liposolv I am 54.09kg (i.e. 119lb) at 11.8% BF. Although I LOST 0.55kg (i.e. 1.21lb) my body composition did NOT change. This means that I lost BOTH BF AND lean body mass (LBM): 0.07kg (i.e. 0.154lb) of BF and 0.48kg (i.e. 1.056lb) of LBM...Skinfolds was an interesting mix of no change, decrease AND increase over the 8 skinfolds taken...Girths did not change much at all, with all but Shoulders and Thigh girths remaining UNchanged: Shoulders lost 2cm and Thighs gained 2cm...Despite the minor decrease in BF my forearms, upper midsection, and calves, all areas where I did NOT apply Liposolv gradually became more defined over the course of my use of Liposolv...Please note that all POST-measurements were taken three days after I had STOPPED use of Liposolv...

Other Effects: 5/10. From Day 2 to Day 13 I had a lot of water retention, with the scale climbing consistently until Day 13, before suddenly dropping back to my starting body mass...From Day 5 the areas where I applied Liposolv started becoming itchy; the itching went away when I started applying Liposolv ~2 hours post-shower/moisturizer, from Day 13...I did NOT experience the expected skin blanching or white spots or garlic odor.

Overall: 6.5/10. Liposolv produced a mixed bag of results for me, with some no change, decreases, and increases in both skinfolds and girths, and an overall NO change in body composition with a decrease in body mass. If I were going based on what I was on the day that I finished the tube of Liposolv, my body statistics did NOT change. Three days after use I lost 0.55kg (i.e. 1.21lb) of body mass; this coupled with the water retention experienced during my use of Liposolv causes me to believe that Liposolv causes water retention and that the results of the product cannot be assessed until a few days after STOPPING use of it.

Would I use it again? I would use another tube, and see what happened over 30 days, as opposed to only 16 days, seeing as results were not really definitive re loss or gains...And because the ingredient profile suggests something other than the results I got.

Would I recommend? Generally I would NOT recommend a topical fat loss product. I would recommend making sure that the key component to fat loss - DIET - was targeted at fat loss, and that training was structured appropriately, before I would even consider recommending a fat loss supplement/product (and unless you're relatively lean to begin with and just want to lose that last 1-2% BF, then I wouldn't recommend at all). But, in saying that, if diet and exercise are right, then just that little something extra can be recommended.


This review is also available in my sponsored log (post #22) in the Supplement Reviews/Logs subsection of the Supplements Forum: http://anabolicminds.com/forum/supplement-reviews-logs/139667-time-strip-female.html.
 
Day 319

Sleep - Time and Quality: ~0400-0953, so nearly 5 hours sleep. Took pre-bed supplements at 2220, since was hoping to fall asleep before 0000, as had only had 2 hours of sleep in over 24 hours prior. Didn't start getting remotely eyes-wanting-to-close until ~0330. Dreaming vividly...

Motivation: Fine.

Mental Alertness/Focus: The time has passed just like that since I got up.

Energy: Not much, especially with the pain my legs are in.

Stress: VERY VERY HIGH.

Libido: High.

Joints: Ok.

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Better on resistance training days.

Recovery: Hamstrings SORE.

Body Composition and Look: 119lb @ 11.8% BF. Losing some water weight. Down that body composition has NOT changed over the last 3 weeks, especially since diet and training has been ok.

Appetite: HUNGRY.

Immune Function: Glands still up a little...Sneezing a lot (happens any weather)...Eyes bloodshot...
 
Day 320

Sleep - Time and Quality: ~0200-2030 (waking 5-6 times), so ~18.5 hours sleep. On top of the 1800-2030 that I passed out last night, makes for ~21 hours in total. Saturday's training must have really taken something out of me, especially on no sleep for some time! Sleep deep. Dreaming vividly, returning after each wakening....

Motivation: Contacted Layne Norton last night; I will be working with him in preparation for my competitions next year. If you want to be the best you go to the best!

Mental Alertness/Focus: Took some time since waking to really get with it; just wanted to go back to sleep (but I will NOT sleep for over 24 hours!)

Energy: Not much, especially with the pain my legs are in.

Stress: HIGH.

Libido: N/A.

Joints: Only minor niggles in left wrist.

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Better on resistance training days.

Recovery: Like yesterday my body is aching and feels like one big bruise; Saturday's session took a lot more out of me than I realized. It hurts to stand, walk, do anything, really, except sit.

Body Composition and Look: Seeing top two abs really awesome! Now to get the rest like that!

Appetite: Been asleep almost all day.

Immune Function: Gland right side of neck finally gone down.

Other Notes: The second tube of Liposolv still has not arrived, so my review yesterday stands as my Final Review of the product.
 
Training and Supplements from now on...

TRAINING

Monday: HIIT Cardio + Stretch 20-30 min + Shoulders + pm Cardio

Tuesday: 20-40 min Cardio + Stretch 20-30 min + Hamstrings/Abs

Wednesday: HIIT Cardio + Stretch 20-30 min + Arms + pm Cardio

Thursday: 20-40 min Cardio + Stretch 20-30 min + Full-Body

Friday: HIIT Cardio + Stretch 20-30 min + Back/Chest + pm Cardio

Saturday: HIT Cardio + Stretch 20-30 min

Sunday: DAY OFF (or Cardio, if feel like it)

Note that if I feel like it I will also do ~20 minutes of post-weights cardio on any given day.


SUPPLEMENTS (in alphabetical order)

AlphaBurn: 1 cap first thing and 1 cap pre-bed.

BC+EAA: 3-6 scoops where needed.

Bio-Mend: 2 caps post-breakfast.

Combat Powder: 1 scoop where needed.

DCP: 2 caps first thing, 2 caps pre-lunch, 2 caps pre-dinner, and 1 cap pre-bed.

IGF-2: 2 caps first thing, 2 caps 30-40 min pre-gym, and 2 caps pre-bed (resistance training days); and 3 caps first thing and 3 caps pre-bed (non-resistance training days).

Lean Xtreme 2.0: 1 cap first thing, 1 cap 30-40 min pre-gym, and 1 cap immediately post-gym (resistance training days); and 1 cap first thing, 1 cap post-lunch, and 1 cap pre-bed (non-resistance training days).

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (resistance training days); and 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch, and 4 caps pre-bed (non-resistance training days).

OsteoSport: 4 caps first thing.

RPM: 2 caps first thing.
 
Day 321

0644 - 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. 6 min jogging

0712 - Stretch 24 min.

0800 - Shoulders (1 min recovery between sets/supersets):
1. Seated BB Shoulder Press 10 x 10
2. Seated DB Shoulder Press 4 x 12
Superset -
3. DB Lateral Raise 4 x 15
4. Incline DB Rear Raise 4 x 15

2110 - Gazelle 20 min.


Sleep - Time and Quality: None. I have not slept since getting up yesterday(feel like I need it though!); has been >24 hours now...

Motivation: Highly motivated. When everyone else is going out and letting other things get in the way I am going to be pushing myself to be training.

Mental Alertness/Focus: There until ~1930.

Energy: Actually, despite training, I have NOT had a lot of energy today...So wanted to be sleeping from ~1930, but forcing myself to stay up for pm cardio...

Stress: VERY VERY HIGH.

Libido: Some am.

Joints: Left wrist dull pain...Left shoulder has been giving me some issues, in the muscle and bicep tendon, since HIIT Run...

Endurance: Excellent.

Strength: Improving on Seated BB Shoulder Press. Going heavier each set there meant that I struggled with the rest of the session, though.

Muscle Hardness/Fullness: Can't wait until it is back to where my conditioning and definition comes out!

Recovery: My body still feels like a huge bruise and my glutes and hamstrings are suffering. Not as bad when I was running (seems that faster movement makes the pain go away).

Body Composition and Look: Looking leaner.

Appetite: Good girl.

Immune Function: I could be getting a few sniffles and issues from going outside (i.e. for my runs or for chores) and then coming back inside, as I rarely wear more than one short layer.

Other Notes: Since Monday was a day off because of circumstance this week's Monday to Friday will be Tuesday to Saturday, and on Sunday I will just do a cardio session (NOT HIT).
 
Day 322

0518 - Spin Bike:
40 min @ 41.1 km/hr

0559 - Stretch 20 min.

0624 - Abs/Hamstrings (1 min recovery between sets/supersets):
Superset -
1. Hanging Knee Raise 5 x 10
2. Rope Crunch 5 x 10
3. BB Stiff-Legged Deadlift 5 x 20
4. BB Romanian Deadlift (on box) 5 x 10
5. Leg Curl 5 x 10


Sleep - Time and Quality: ~2220-0259, so ~4.3 hours sleep. Had planned on waking and getting up at 0515, but woke at 0259 and was wide awake. Sleep dark. No dreams...

Motivation: >100%!

Mental Alertness/Focus: There.

Energy: I was actually shattered come the end of training (glad no pm cardio today)...

Stress: VERY VERY HIGH.

Libido: There.

Joints: Left wrist has been aching like a b*tch all day...

Endurance: Excellent.

Strength: The best way to bring out my hamstrings using weights is through high reps (weight whatever I can handle for set reps). Was struggling for Leg Curls after all the BB Deadlifts.

Muscle Hardness/Fullness: Legs.

Recovery: Hamstrings still hurt (and today's session is just going to compound on that). Worse than ever after the BB Romanian Deadlifts..Left hip having little niggly issues as well.

Body Composition and Look: Lost more water weight; dropped down to 117lb.

Appetite: Fine.

Immune Function: Bloodshot eyes and some sniffles.

Other Notes: Used a sample packet of Gaspari MyoFusion in Double Chocolate this morning. After being highly disappointed in all the flavours of the different protein powders that I have tried since I have been in the US, this was a breath of fresh air and something that I LIKED. It tasted like milo, but with a thicker, creamier texture (awesome, considering I only mixed it with water), and is to date the second best brand of protein that I have used re taste.
 
[Mini] Review of Gaspari Nutrition's MyoFusion (Double Chocolate Flavour)

MyoFusion in Double Chocolate...


What is it?

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* Cross-Flow Cold Process / Microfiltered Whey Protein Concentrate and Isolate, Egg Albumen, and Milk Protein Isolate
* Powerful Proteolytic GaspariZyme? Complex For Extreme Bioavailability and Maximum Amino Acid Levels In The Bloodstream
* Sugar-free
* Long-term taste satisfaction

For more information see Invalid Link Removed.


Formula: 9/10. I like that MyoFusion includes more protein sources than just whey (concentrate or isolate). The fat ingredients are quality as well, making up a little of my good fat intake for the day. And it contains very little sugar, which is perfect for me, as even the smallest amount of sugar (whatever it is from) is enough to have me bouncing off the walls and then severely crashing once the sugar high has worn off. Added vitamins and minerals top it off.

Smell: 10/10. Hmmmmm...Chocolate. I LOVE chocolate...

Taste: 10/10. MyoFusion in Double Chocolate tastes like milo (which is one of the few drinks that I will have outside of water and herbal tea). The chocolate taste was perfect: Not too watery and not sweet (I don't like sweet chocolate). To date MyoFusion is the second best brand of protein that I have used re taste, with the Double Chocolate Flavour being almost perfection.

Mixability: 10/10. My protein shakes consist of 300-500ml of water with the protein powder of choice mixed with. MyoFusion mixes quickly and easily, leaving no powder clumps and hardly any bubbles on top (and any that there were quickly went).

Texture: 9/10. MyoFusion in Double Chocolate has a thick, creamy texture (awesome, considering I only mixed it with water), almost like drinking a smoothie, or something mixed with milk. Filling, as well.

Overall: 9.6/10. I have just found the primary protein powder that I am going to be using whilst in the US.

Would I use it again? Yes.

Would I recommend? Yes.
 
Day 323 - Day 18 of Lean Xtreme 2.0

0703 - HIIT Run:
a. 8 min jogging
b. 16 x 20 sec effort/10 sec easy
c. 6 min jogging

0735 - Stretch 20 min.

0817 - Arms (1 min recovery between supersets/alternate sets):
Alternate Set -
1. Dips 5 x 10
2. Close-Grip Pull-Ups 5 x 10
Superset A -
3. Flat Close-Grip BB Bench Press 4 x 4, 3, 3, 3
4. DB Zottoman Curls 4 x 10
Superset B -
5. DB French Press 4 x 6
6. EZ-Bar Biceps Curls 4 x 10
Superset C -
7. V-Bar Tricep Push-Down 4 x 8
8. Alternate DB Hammer Curls 4 x 20

1650 - Gazelle 20 min.

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Sleep - Time and Quality: ~1730-2237 and ~0123-0520, so ~9 hours total. Passed out early last night (before dinner) and slept for ~5 hours. When woke was awake for a while and then back to sleep, my body waking on schedule. Sleep deep as. No dreams...

Motivation: Renewing it day by day!

Mental Alertness/Focus: Here and there.

Energy: My body has had NOTHING there today. Because I suffered so much to even get moving in HIIT I took a scoop of Purple InTrain pre-gym in the hope that it would help with energy (since RPM wasn't cutting it today), but all I got was a definite realization that I do NOT like ANYthing with either waxy maize or Beta-Alanine in...

Stress: VERY VERY HIGH.

Libido: The way I've been feeling I have had none.

Joints: Left wrist has been getting worse, especially during my resistance session, getting icy and then hot, as if my nerves were being affected somehow...

Endurance: There...Without the speed...

Strength: I struggled so badly through everything. Weights were lower than usual, or I couldn't get as many reps out as I normally could for a specific weight. Lots of growling and cussing going on as I got more and more frustrated. Kept on pushing through, though, as I was NOT going to leave until I had FINISHED what I had set out to do!

Muscle Hardness/Fullness: Arms by the end of the session.

Recovery: Hamstrings still feel 'stretched' out (which is a good and bad thing). Shoulders are a little sore if I put them back too far.

Body Composition and Look: Ok.

Appetite: After 3 days on lower calories/carbohydrates I am ready and ripe to let myself loose (damn, if I 'dieted' I would be the world's biggest b*tch to live with and like the living dead walking around).

Immune Function: Fine.
 
Hang in there. And on the diet after a few weeks you adapt and the bitchy part gets better ...lol well unless someone provokes you!
 
crader said:
Hang in there. And on the diet after a few weeks you adapt and the bitchy part gets better ...lol well unless someone provokes you!
Click to expand...

Thanks for the support, Christine...I have "dieted" twice to date, since I never do it well (one of the downsides to having a binge eating disorder). This is me preparing for competition preparation, which is going to be a whole lot harder. I definitely need to have that one day a week where I can throw the diet out the window, though, to keep sanity...Despite all that I am enjoying being back into the swing of things re training (even if my ego IS taking a thrashing from my loss of strength in the gym)...
 
Day 324

0659 - 5km Run.

0724 - Stretch 23 min.

0819 - Full-Body (1 min recovery between supersets/alternate sets):
Superset A -
1. BB Good Mornings 2 x 15
2. Lying Leg Curls 2 x 10
Alternate Set A -
3. Push-Ups (feet and hands on floor) 2 x 25
4. Close-Grip Seated Rows 2 x 25
Superset B -
5. BB Military Press 2 x 10
6. DB Lateral Raises 2 x 15
Alternate Set B -
7. Overhead Rope Tricep Extensions 2 x 25
8. Incline DB Bicep Curls 2 x 25
Superset C -
9. Rope Crunch 2 x 25
10. Reverse Curls (on bench) 2 x 25

0909 - Skipping:
a. 10 x 1 min effort/30 sec rest
b. 10 x 20 sec effort/30 sec rest

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Sleep - Time and Quality: ~2100-0140, so ~4.6 hours sleep. Again, didn't have my 'afternoon' nap and therefore passed out well before I had planned on going to bed. Which meant waking up early (4-5 hours sleep is what I usually get, before this all over the place happening over here). Lay on the couch (where I passed out last night) until 0230, but couldn't go back to sleep, so just got up for the day. Sleep was deep; I am OUT when I am out. No dreams...

Motivation: Lean and leaner...

Mental Alertness/Focus: Strong until ~1730, when started wanting to sleep (since that is technically 'naptime' if I have one).

Energy: Body still feels like I am running on nothing, even after yesterday's NORMAL eating (what I am currently trying to do is NOT normal for me, but more like living hell)...

Stress: VERY VERY HIGH.

Libido: The fatigue is not helping, as I'm too shattered to be bothered doing anything about it.

Joints: Left wrist NOT good...

Endurance: Excellent.

Strength: Today was not about strength. All the same, I STRUGGLED yet again, getting more and more frustrated with myself (made sure that I had a good skipping session afterwards to work out the aggression!)

Muscle Hardness/Fullness: I was hard and full all over by the time I was finished training today.

Recovery: Hamstrings are NOT recovering very well at all; Wednesday's session was brutal and I am feeling it. I could feel my hamstrings stretching on my run...My back has also been giving me some trouble since Sunday's session, and I can barely bend over (yes, forgot that when I decided on BB Good Mornings and remembered on the first rep of the first set when I nearly doubled over in pain; but gritted my teeth and got them out for the set reps)...Hips also niggling...I am walking like an OLD person (sigh)...

Body Composition and Look: Forearms and lower legs are looking lean as lean (I want everything ELSE with as little skinfolds!)

Appetite: Not really wanting to eat much (which is rare for me)...Definitely fruit after my training is the best time for me to have it...

Immune Function: A few sniffles when coming in from training, which is normal.

Other Notes: 300 was an AWESOME KICKASS movie!!! Loved it!...On that note, Sean and I saw New Moon this afternoon and enjoyed that. I loved the werewolves; they looked so soft and fluffy (awww)...
 
Day 325

1455 - HIIT Run:
a. 5 min jogging
b. 10 x 20 sec effort/10 sec easy
c. 5 min jogging
d. 10 x 20 sec effort/10 sec easy
e. 3 min jogging

1521 - Stretch 36 min.

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Sleep - Time and Quality: ~2010-0307 (this would be perfect if I was following the schedule I kept in NZ) and ~0615-1218, so ~13 hours sleep. Was so shattered yesterday that once I allowed myself to close my eyes I was OUT. Went back to bed and ended up passing out again. Slept like the dead. No dreams...

Motivation: Every day I am REanimated.

Mental Alertness/Focus: Been working more on something I started last year.

Energy: Better than it has been...

Stress: VERY VERY HIGH.

Libido: Not inspired at all.

Joints: Left wrist, minor ailments.

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: A little softer today.

Recovery: Hamstrings still tight...Back still an issue...

Body Composition and Look: A little bloated from not drinking or eating enough yesterday.

Appetite: Fine. Need to drink more water (didn't have enough yesterday).

Immune Function: Woke this afternoon with my eyes, head and throat feeling like sh*t.

Other Notes: Since my back is still giving me some grief I decided NOT to do a resistance session today (besides, my Back and Chest are areas that I don't need work). As it is I am fairly happy with the way I have trained this week, and next week it will just be BETTER.
 
Day 326

0654 - 5km Run.

0723 - Stretch 22 min.


Sleep - Time and Quality: ~2230-0333, so ~5 hours sleep. Loving that I am waking up at the right time now (although still a little too early for me to feel safe running outside in the dark in the morning here). Sleep deep. Dreaming vividly...

Motivation: :)

Mental Alertness/Focus: Strong.

Energy: Getting there.

Stress: VERY VERY HIGH.

Libido: Yes.

Joints: Fine.

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Legs.

Recovery: Hamstrings fine now. Day off gave Back time to recover as well...not as sore as I have been...

Body Composition and Look: Ok.

Appetite: Good.

Immune Function: Normal.

Other Notes: Feeling like chilling today. Doing not a lot. Preparing myself for next week. The following clip represents my slow, relaxed mood:

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Day 327

0648 - 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

0714 - Stretch 22 min.

0800 - Shoulders (1 min recovery between sets):
1. Seated BB Shoulder Press 10 x 10
2. DB Lateral Raise 4 x 12
3. Incline DB Rear Raise 4 x 12
4. Seated DB Shoulder Press 4 x 12, 10, 8, 6

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Sleep - Time and Quality: ~1800-0515 (waking at 1900), so ~11.25 hours sleep. So tired that I passed out on the couch. Deep sleep. A few dreams...

Motivation: Definitely there.

Mental Alertness/Focus: Spent most of the day reading.

Energy: Good for training.

Stress: VERY VERY HIGH.

Libido: Hell YES!

Joints: Left wrist minor ailments re resistance training.

Endurance: Excellent.

Strength: Better.

Muscle Hardness/Fullness: Legs.

Recovery: Recovery top notch...

Body Composition and Look: Top two abs looking better by the day...

Appetite: Fine.

Immune Function: Eyes sore...
 
Day 328

0718 - Spin Bike:
40 min @ 41.6 km/hr

0759 - Stretch 20 min.

0819 - Abs/Hamstrings (1 min recovery between sets):
1. Abs A - 3 x [a. knee-ups x 10, b. incline dragonflags x 10, reverse curls (on floor) x 10]
2. Stiff-Legged BB Deadlifts 4 x 10, 20, 30, 40
3. BB Good Mornings 4 x 10
4. Leg Press (feet high on plate) 4 x 10
5. Abs B - 2 [a. weighted deadbugs (on bench) x 10, b. rope crunches x 10]

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Sleep - Time and Quality: ~1945-0419 (waking at 0155), so ~8.5 hours sleep. Closed my eyes briefly, planning on getting up at ~2000 to do 20 minutes on the gazelle, but fell asleep hard. Sleep was DEEP. Dreaming...

Motivation: 2010 WILL be MY year. In the meantime, preparing for it is motivation enough.

Mental Alertness/Focus: Been completely focused since been up. Going to continue reading this afternoon.

Energy: There.

Stress: VERY VERY HIGH.

Libido: Yes.

Joints: Left wrist fine so far.

Endurance: Excellent.

Strength: I am not concerning myself with strength on Hamstrings' day; it's more about higher reps per set, since that's what's going to bring them out.

Muscle Hardness/Fullness: Legs.

Recovery: Feel fine.

Body Composition and Look: I know that it will take me until the end of the year to be back in the condition that I want to be in, but sometimes I wish I could make progress a little faster (don't let yourself get out of shape and then you wouldn't have this issue!)

Appetite: Fine.

Immune Function: Head felt a little stuffy when woke up. Got to be careful going in and out of the house in not a lot, even if I DO get heated easily training outside.

Other Notes: I have decided that from today I am no longer going to do ANY exercise aside from cardio that might possibly work my quadriceps and glutes, as I am gaining mass there and I do NOT want it!
 
Day 329

0713 - HIIT Run:
a. 5 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 5 min jogging

0738 - Stretch 21 min.

0809 - Arms (1 min recovery between alternate sets/supersets):
Alternate Set -
1. Close-Grip Pull-Ups 5 x 10, 9, 8, 7, 6
2. Dips 5 x 10, 9, 8, 7, 6
Superset A -
3. E-Z Bar Biceps Curls 5 x 15
4. Incline Dips 5 x 10
Superset B -
5. Incline Bicep Curls 5 x 15
6. Narrow-Stance Push-Ups (feet and hands on floor) 5 x 10

2200 - Gazelle 20 min.

[ame="http://www.youtube.com/watch?v=yHa9Yb9y84I"]YouTube- Five Finger Death Punch - No One Gets Left Behind (snowboard music video)[/ame]​


Sleep - Time and Quality: ~2130-0519 (waking at 0419), so just under 8 hours sleep. Passed out on the couch (I do that a lot). Sleep deep. Dreaming. Waking without alarms (body seems to be consistently waking around the same time (which is close to what I want to wake at) these days regardless of what time I fall asleep)...

Motivation: I am bombarded on all sides with motivation!

Mental Alertness/Focus: Strong since I woke up, right until going to bed at 2300. I have been working on my writing.

Energy: Good.

Stress: VERY VERY HIGH.

Libido: Certainly.

Joints: Left wrist aching so badly during resistance training.

Endurance: Excellent.

Strength: Strength is still suffering a bit.

Muscle Hardness/Fullness: Arms, especially once I had done resistance session!

Recovery: Pretty good...HIIT Run was first or second best re quality since I have been in the US. Hamstrings fine...

Body Composition and Look: Holding a little water (need to drink more).

Appetite: Good.

Immune Function: Issues on waking, but passing once been up for a while.
 
Day 330

0729 - Gazelle 40 min.

0817 - Stretch 35 min.

0857 - Full-Body (1 min recovery):
1. Stiff-Legged BB Deadlifts 1 x 50
2. Lat Pull-Down 1 x 50
3. Push-Ups (feet and hands on ground) 1 x 50
4. Lateral Raises 1 x 50
5. Incline Dips 1 x 50
6. E-Z Bar Bicep Curls 1 x 50
7. Rope Crunches 1 x 50
8. Reverse Curls (on floor) 1 x 50

[ame="http://www.youtube.com/watch?v=Y6obINPvZtg"]YouTube- Rebirthing - Skillet[/ame]​


Sleep - Time and Quality: ~2315-0537, so ~6.6 hours sleep. Mind felt refreshed on waking, although body said otherwise for a few minutes. Sleep was deep. Loving the dreaming...

Motivation: I have plenty to keep me motivated!

Mental Alertness/Focus: Eyes on the prize and head in the game!

Energy: So very there; lots of moments where I am bouncing around like the Energizer Bunny.

Stress: I'm putting this aside for today (I can stress again tomorrow).

Libido: Hell YES!

Joints: Left wrist been aching since yesterday.

Endurance: Excellent.

Strength: Today's session was NOT about strength.

Muscle Hardness/Fullness: Feeling and seeing it in legs, delts, and arms.

Recovery: Stretched for a bit longer today, to help legs recover some.

Body Composition and Look: Top two abs like bricks (now bring the rest of them back out!)

Appetite: It's this week's cheat day today (and I am going to ENJOY it!)

Immune Function: Same as yesterday.

Other Notes: Today is my FIRST Thanksgiving (Thanksgiving is not celebrated in New Zealand, like Guyfawkes is not celebrated in the US). It started out as a white morning, with a sprinkling of snow (now melted). Going to be spending time with my new family. Happy Thanksgiving to all! :)
 
Day 331

Sleep - Time and Quality: ~2030-0634, so ~10 hours sleep. Passed out during a movie. Deep sleep, undisturbed. Dreams VIOLENT...

Motivation: Reminded daily.

Mental Alertness/Focus: There in strength.

Energy: Can't be bothered doing anything today.

Stress: VERY HIGH.

Libido: Yeah, baby!

Joints: Left wrist a little achy.

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Delts and arms.

Recovery: Passing out early last night was testament to how much my training yesterday took out of me. Body felt fine though re muscles today, so recovery is definitely improving.

Body Composition and Look: Thanksgiving didn't make too much difference.

Appetite: Craving the carbohydrates...

Immune Function: Fine once woken up a bit this morning.

Other Notes: Since I was in a blah mood today I decided to make this week my Day Off this week, and will do today's training tomorrow...The perfect song for chilling and relaxing me out and getting me in a writing mood...

[nomedia="http://www.youtube.com/watch?v=e9PJqyb0cJ8&feature=related"]YouTube- Broadcast Yourself.[/nomedia]​
 
Day 332

2024 - HIIT Run:
a. 4 min joggin
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
f. 1 x 1 min effort/1 min recovery

2048 - Stretch 36 min.

2133 - Back/Chest:
Alternate Set -
1. Close-Grip Pull-Ups 6 x 6
2. Push-Ups (feet on bench, hands on DB) 6 x 10

2200 - Gazelle 20 min.

[nomedia="http://www.youtube.com/watch?v=IvKmMADJtr0"]YouTube- Broadcast Yourself.[/nomedia]​


Sleep - Time and Quality: ~2230-0637 (waking at 0316), so ~8 hours sleep. Deep. Violent dreams again...

Motivation: Strong.

Mental Alertness/Focus: Continued writing when not otherwise engaged.

Energy: Fine.

Stress: VERY HIGH.

Libido: Moments...

Joints: Left wrist aching during Pull-Ups.

Endurance: Good.

Strength: Still need to work on it.

Muscle Hardness/Fullness: Delts and arms.

Recovery: No DOMS, which is good.

Body Composition and Look: Softer.

Appetite: Do NOT let one day turn into an indefinite binge!

Immune Function: Head stuffy on waking, but passing soon enough.
 
Day 333

1007 - 5km Run.

1031 - Stretch 36 min.

[nomedia="http://www.youtube.com/watch?v=FqUCgD0FhLg&feature=related"]YouTube- Broadcast Yourself.[/nomedia]​


Sleep - Time and Quality: ~2330-0838 (waking at 0645 and 0717), so ~9 hours sleep. Deep. Dreaming...

Motivation: Renewed strength to strength.

Mental Alertness/Focus: Definitely there.

Energy: Feel energized and alive today!

Stress: VERY HIGH.

Libido: Later maybe...

Joints: Left wrist still achy...

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Delts and arms.

Recovery: No DOMS from resistance sessions this week, so am pleased about that. Sleep has been longer than usual, which makes sense, as I am not having a 1-2 hour nap in the afternoons and therefore add that time to my night sleeping. Recovery is back to normal.

Body Composition and Look: Getting better.

Appetite: Reigning myself in again...

Immune Function: Still waking feeling like crap, but it passes after I have been up for ~10-20 minutes.

Other Notes: Yes, another Five Finger Death Punch song. My husband introduced them to me recently and I have loved their work since!
 
crader said:
Have an awesome Monday..wait is that even possible?
Click to expand...

If I'm positive I just might...ANYthing is POSSIBLE! The same to you, Christine :)
 
rottie76 said:
Which contest are you preparing for? Are you taking any supplements to help with cutting/dieting?
Click to expand...

I'm not preparing for any contest...Yet...My supplements are pretty much my staples (they are listed in post #955). And I DON'T diet; I just increase my exercise levels if I want to lean up...
 
Day 334

0735 - 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
f. 1 x 80 sec effort/40 sec easy

0800 - Stretch 25 min.

0850 - Shoulders (1 min recovery):
1. BB Clean and Press 4 x 6
2. Seated BB shoulder Press 4 x 12
3. Seated DB Shoulder Press 4 x 6
Superset A -
4. BB Military Press 4 x 6
5. BB Push Press 4 x 6
Superset B -
6. DB Lateral Raise 4 x 12
7. Incline DB Rear raise 4 x 12

0944 - Skip:
a. 5 x 90 sec effort/30 sec rest
b. 10 x 20 sec effort/10 sec rest

1910 - Gazelle 20 min.

[nomedia="http://www.youtube.com/watch?v=5BAiDKOqfvc&feature=related"]YouTube- Five Finger Death Punch - The Bleeding[/nomedia]​


Sleep - Time and Quality: ~2100-0557, so nearly 9 hours sleep. Deep. Dreaming...

Motivation: There. HAD to be to do the session I did this morning.

Mental Alertness/Focus: More writing; I am getting lost in this and forgetting the time.

Energy: "Like the Energizer Bunny" I was called today.

Stress: VERY VERY HIGH.

Libido: It's got to be done...

Joints: Left wrist pretty bad most of the day, exacerbated by resistance session.

Endurance: Excellent.

Strength: Slowly building back up (ego has to be left behind, which is hard, as I do not like having to lift so much lighter than I am used to).

Muscle Hardness/Fullness: Delts and arms.

Recovery: DOMS is no more, which is good, because I am KILLING myself in the gym.

Body Composition and Look: I am now officially in the worst condition that I have ever been in my life and I HATE it! Making it better. I have a DEADLINE!

Appetite: Can I say that the food was winking at me? LOL

Immune Function: Every morning I wake feeling as if I spent the night in a toaster oven being dehydrated.
 
Day 335 - Day 30 of Lean Xtreme 2.0

0858 - Spin Bike:
a. 20 min @ 41.28 km/hr
b. 20 min @ 43.2 km/hr

0939 - Stretch 20 min.

1004 - Abs/Hamstrings (1 min recovery between sets):
1. Hanging Knee-Ups 2 x 15
2. Stiff-Legged BB Deadlifts 4 x 20
3. Rope Crunches 4 x 15
4. Lying Leg Curls 4 x 20
5. Weighted Crunches 2 x 15
6. BB Good Mornings 4 x 20

[ame="http://www.youtube.com/watch?v=joWRs7A5c3s"]YouTube- Five Finger Death Punch - War is the Answer (official song)[/ame]​


Sleep - Time and Quality: ~0030-0703, so ~6.5 hours sleep. Sleep deep and solid, Dreaming vividly...

Motivation: There is a deadline. Motivation is VERY HIGH!

Mental Alertness/Focus: There as much as ever.

Energy: Rockin' it out.

Stress: VERY VERY HIGH.

Libido: Good training = Hell yeah!

Joints: Left wrist not as bad today...Left hip niggling...

Endurance: Excellent.

Strength: Focusing on higher reps instead of strength for Hamstrings.

Muscle Hardness/Fullness: Legs.

Recovery: THIS is one of the reasons I love IGF-2!

Body Composition and Look: A work in progress.

Appetite: Fine.

Immune Function: Heated and dehydrated with dry throat on waking. Fine not too long after.

Other Notes: I only have three days of Lean Xtreme 2.0 left...Was asked at the gym if I wanted to play racquetball - a sport I have never done - post-weights sometimes. So, will make for a different kind of cardio, and a welcome new addition to the cardio line-up...Only 30 more days left until 2010. So begins the twelfth and last chapter of The Female Terminator Chronicles for 2009.
 
Day 336

0838 - 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
f. 1 x 1 min effort/1 min easy

0904 - Stretch 27 min.

0904 - Arms (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 6 x 12, 12, 10, 8, 6, 6
2. Weighted Dips 6 x 6
Superset B -
3. EZ-Bar Bicep Curls 4 x 12, 12, 10, 10
4. Close-Grip Push-Ups (feet on ground, hands on DB under chest) 4 x 12, 12, 10, 10
Superset C -
5. Incline DB Bicep Curls 4 x 10
6. v-Bar Tricep Push-Downs 4 x 6
Superset D -
7. EZ-Bar Bicep Curls 4 x 6
8. Close-Grip Push-Ups (feet on ground, hands on DB under chest) 4 x 10

1830 - Gazelle 20 min.

[ame="http://www.youtube.com/watch?v=Nfr_nWsXOBg&feature=related"]YouTube- Five Finger Death Punch "Never Enough" Official Music Video[/ame]​


Sleep - Time and Quality: ~2240-0703, so ~8.3 hours sleep. Sleep deep and full of dreams. Only waking when my body could...

Motivation: Better than ever!

Mental Alertness/Focus: It's been a busy day.

Energy: Strong.

Stress: VERY VERY HIGH.

Libido: Um, yeah...

Joints: Left wrist especially painful after Close-Grip Pull-Ups and after last few sets of EZ-Bar Bicep Curls. Pain, sharp, particularly on flexion and inversion, continued throughout the day...Right wrist also painful...

Endurance: Excellent.

Strength: Some improvement.

Muscle Hardness/Fullness: Delts and arms.

Recovery: I am sleeping all in one go, instead of 4-5 hours at night and 1-2 hours in the afternoon. Sleep is deep and I fall asleep fast on going to bed. Training is taking a lot out of me, especially pushing myself hard again. No DOMS, though, which is HUGE!

Body Composition and Look: Progressing...

Appetite: Good.

Immune Function: Feeling the same as I have the last few mornings on waking. Some sniffles when I went to bed last night and a few moments with difficulty breathing.
 
Day 337

0922 - Rower 10 min.

0934 - Skip 10 min.

0945 - Stretch 20 min.

1011 - Full-Body (1 min recovery between sets):
1. Stiff-Legged BB Deadlifts 1 x 50
2. Close-Grip V-Bar Seated Row 1 x 50
3. Push-Ups (feet on floor, hands on DB) 1 x 50
4. DB Lateral Raise 1 x 50
5. Incline Dips 1 x 50
6. EZ-Bar Bicep Curls 1 x 50
7. Crunch (knees at 90 degrees) 1 x 50
8. Knee-Ins (on bench) 1 x 50

1050 - Stepper 12 min.

[ame="http://www.youtube.com/watch?v=YhDp1HhVQ9k"]YouTube- Five Finger Death Punch "Death Before Dishonor" Slideshow[/ame]​


Sleep - Time and Quality: ~0100-0720 (waking at 0530), so ~6.3 hours sleep. Deep and dark and refreshing...

Motivation: Still high!

Mental Alertness/Focus: Today started off in a flurry and it will not stop until I decide to go to bed.

Energy: Not feeling it today. Training was me forcing myself to do it. Could tell that I was exhausted by the way I was skipping. So shattered that I stopped after 12 minutes (planned for 20 minutes) on the stepper post-weights, which was ok, as post-weights cardio is NOT necessary.

Stress: VERY VERY HIGH.

Libido: Maybe later...

Joints: Left wrist not really the issue today (although it's still aching in the background). Right biceps tendon has been aggravating me since the start of 2008. However, gradually it has gotten worse, and today was the worst it has ever been. I had to drastically drop my weights for a few exercises since I was nearly screaming in the pain (and determined to complete my session as PLANNED), and even at the low weights, especially with DB Lateral Raises, though the weight was easy, the MOVEMENT was a battle to do. Right biceps tendon a sharp pain afterwards, continuing through the day, even when arm is STILL..

Endurance: Excellent.

Strength: Injuries affecting it.

Muscle Hardness/Fullness: Delts and arms.

Recovery: Training hard is starting to catch up with me. Also, biceps tendons, especially right, have been giving me issues. Having no more DOMS, though...

Body Composition and Look: I've actually lost 7lb in 4 days (amazing how much water and food weight we have to lose sometimes, LOL). Next week the fat will start being lost (YAY)..

Appetite: Fine.

Immune Function: Same as have been lately.

Other Notes: I think that my aggravated biceps' tendons has turned into biceps tendonitis, especially on my right side...Walked to and from the gym in the falling snow today (winter has started to set in). On the way realized the irony that every time I lean up it is WINTER (ah, well, each to their own)...
 
Day 338 - Day 33/Last Day of Lean Xtreme 2.0

0951 - 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
f. 1 x 1 min effort/1 min easy

1017 - Stretch 29 min.

1114 - Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 6 x 6
2. Push-Ups (feet on ground, hands on DB) 6 x 10
Superset B -
3. BB Bent Over Rows 4 x 8
4. Push-Ups (feet on ground, hands on DB) 4 x 10
Superset C -
5. Lat Pull-Downs 4 x 10
6. Push-Ups (feet on ground, hands on DB) 4 x 10

1730 - Gazelle 20 min.

[nomedia="http://www.youtube.com/watch?v=JyXU6KqzfxU"]YouTube- Broadcast Yourself.[/nomedia]​


Sleep - Time and Quality: ~2230-0721, so nearly 9 hours sleep. Passed out on the couch last night. Sleep was deep. No dreams...

Motivation: I am EXCITED!

Mental Alertness/Focus: Top notch all day. I am soooo much better when I am training properly and I have been VERY productive over the last couple of weeks. Today has been busy and will keep being busy until I go to bed at maybe ~2330...

Energy: Recovered from yesterday. Energy has been high. Done a LOT today.

Stress: VERY HIGH.

Libido: Mind's been on OTHER things...

Joints: Left wrist continues to ache; it's like I've broken it all over again (NOT cool)...Right wrist also aches here and there...Did a few injury assessment tests; impingement in both shoulders (sigh)...

Endurance: Excellent.

Strength: My left wrist is affecting what I can do re Chest exercises (and weights), so I am going to go back to what I did when I could start training again after my cast came off, which is variations of push-ups until it is better enough to start doing my chest presses again.

Muscle Hardness/Fullness: Delts and arms.

Recovery: Pretty good (sleep helped)...

Body Composition and Look: I wish that I could hurry up the process, but all good things take time to be revealed...

Appetite: Fine.

Immune Function: I have to be careful that I don't get sick (which is weird, because I usually do not get sick in winter but in SUMMER if I do). Still not feeling great on waking. Eyes, especially right, have been bloodshot for the last few days...

Other Notes: Today is officially the coldest that I have EVER been in! I found out this morning doing my HIIT Run in -7 degrees Celcius WHY the Americans here are all bundled up in hats, jackets, gloves, and longs when they go outside, and I shall have to start wearing gloves and a sweatshirt when I go running from now on (I have been in t-shirts and shorts, LOL)...Last day of Lean Xtreme 2.0 today. Since I have used this AND the original Designer Supplements Lean Xtreme I was going to review and compare it to the latter. However, there are a few differences between the first time that I used it and now. The last time I used THREE bottles (review given after finishing two bottles); this time I only used ONE bottle. This could definitely have had some effect on both appetite suppression and body composition: I have not noticed the appetite suppression that I experienced last time (maybe it has not been long enough?); and my body composition has not changed at all from start to finish. The first time I had weekly bloods done (standard for me); this time I did NOT have weekly bloods done (since in the US) and so cannot comment and assess effects re thyroid and immune function other than what I 'feel'. The last time I used it I was recovering from Chronic Fatigue Syndrome; this time I was not. In saying that, I would definitely have had to run at LEAST two bottles before commenting further on effects...
 
Day 339

1020 - HIT:
1. Skip 1 min
2. Squat Jumps 1 min
3. Skip 1 min
4. Burpees (with Push-Up) 1 min
5. Skip 1 min
6. Deadbugs 1 min
7. Skip 1 min
8. Shadowbox 1 min
9. Skip 1 min
10. Plank 1 min
11. Skip 1 min
12. Squat Jumps 1 min
13. Skip 1 min
14. Burpees (with Push-Up) 1 min
15. Skip 1 min
16. Deadbugs 1 min
17. Skip 1 min
18. Shadowbox 1 min
19. Skip 1 min
20. Plank 1 min

1046 - Stretch 27 min.

[ame="http://www.youtube.com/watch?v=zvblW2Lr4bY"]YouTube- The Best You Never Had HQ - Leona Lewis[/ame]​


Sleep - Time and Quality: ~0100-0700, so ~6 hours sleep. Deep as night and full of incredible dreaming...

Motivation: There are NO LIMITS!

Mental Alertness/Focus: Took me about half an hour to fully wake today. Once up for good, though, mind has been on overdrive and not stopping...

Energy: Ok. Towards the end of the week I am finding that I have more energy between 1200 and 1700 than any other time of the day.

Stress: VERY HIGH.

Libido: Extremely high on waking...

Joints: Left wrist continues to ache with a sharp pain and I have to be careful how I hold it and move it...I definitely notice the difference when I am not using OsteoSport. My joints are still not the best when I am using it, but when I stop using it, even for a little while (waiting on another bottle) they get REALLY bad...

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Legs, delts and arms.

Recovery: I was fine for everything but the Squat Jumps (I should have known better), which had me slowing down after ~30 seconds each time (the PAIN). Aside from that, I have recovered pretty well from all my training this week...

Body Composition and Look: Got told that I look leaner this morning, even though I am actually gaining weight...

Appetite: Fine.

Other Notes: So, the FIRST week that I have managed to complete ALL of my training (and as planned). This is ~Maintenance for me, so it's just going to get tougher and BETTER!
 
Really like that 1020 Hit workout, I'm gonna have to give that a shot next week.

I think your one of the most motivated and dedicated athletes out there, with a very hard work ethic and an inspirtation to all of us here on AM. Keep up the good work!
 
JudgementDay said:
Really like that 1020 Hit workout, I'm gonna have to give that a shot next week.

I think your one of the most motivated and dedicated athletes out there, with a very hard work ethic and an inspirtation to all of us here on AM. Keep up the good work!
Click to expand...

Cheers, bud. I usually use a treadmill in the times that I did the skipping; but since I didn't feel like going to the gym improvised and did it at home. You can do whatever you want with HIT, really; all it is is just high intensity cardio. You can see more of my HIT sessions if you look back through my log.

Thank you. I attribute that to being an athlete for so long and competing at a high level and for just having the stubborn, willed, and determined trait that my parents passed down ") That and I'm not satisfied with being mediocre; I know what I want and what has to be done to get there!
 
Supplements until Competition Prep

Yup, I am going back to using only my STAPLES until it is time for my competition preparation.

Antioxidant
* Bio-Mend: 2 caps post-breakfast.

Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (resistance training days); and 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch, and 4 caps pre-bed (non-resistance training days).

Protein/BCAAs
* BC+EAA: 10.5g twice daily.
* MyoFusion: 1 scoop once daily.
* REAL MASS: 1 scoop as needed.

Joints
* OsteoSport: 4 caps first thing.
Note: I am currently out of OsteoSport, but will be using it again once I get some more.

Recovery/Sleep
* IGF-2: 2 caps first thing, 2 caps 30-40 min pre-gym, and 2 caps pre-bed (resistance training days); and 3 caps first thing and 3 caps pre-bed (non-resistance training days).
* Lipotrophin-PM: 2 caps pre-bed.

Preworkout
* RPM: 2 caps first thing.
 
Day 340

This week's Day OFF (and have I been looking forward to it!)

[nomedia="http://www.youtube.com/watch?v=zWFKNWI12zY"]YouTube- Broadcast Yourself.[/nomedia]​


Sleep - Time and Quality: ~2300-0737, so ~8.5 hours sleep. I needed that. Sleep was deepest ever. Dreams were vivid as...Woke with a sore, stiff neck, swollen glands and tongue, and with a fever (I am definitely going to have to start wearing more clothes and look after myself better)...

Motivation: Gets better by the day...As well as more POSITIVE...

Mental Alertness/Focus: Another full-on day today. I've had to take a few mental breaks...

Energy: Good. If I'd had to train I would have done it because NOT doing it isn't an option, but a day off a week I am thinking my body is definitely going to NEED.

Stress: VERY HIGH.

Libido: Body is exceptionally responsive and ready...

Joints: Left wrist = Sharp pain and aches all the time...

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Legs, delts and arms. Midsection feels hard again.

Recovery: Still no DOMS, which is pretty good. Recovering well (especially considering that I am NOT having afternoon naps)...

Body Composition and Look: Upper abs look hard and bricked again (now the rest of them, please). Confident that I will be where I want when I want...

Appetite: Good.
 
Day 341

0703 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
d. 4 min jogging

0736 - Stretch 27 min.

0825 - Shoulders (1 min recovery between sets):
1. BB Military Press 6 x 12, 10, 8, 8, 10, 12
2. DB Shoulder Press 4 x 8
Superset A -
3. BB Push Press 4 x 10
4. DB Lateral Raise 4 x 12
Superset B -
5. Close-Grip BB Upright Row 4 x 6
6. Bent Over BD Lateral Raises 4 x 12

0912 - Stepper:
20 min @ 8 floors/min

1603 - Gazelle 20 min.

Invalid Link Removed​


Sleep - Time and Quality: ~2130-0357, so just under 5.5 hours sleep. Didn't feel like getting up that early (especially since to go out running I prefer it to be light and that doesn't happen until ~0645-0700) and I felt like crap, so I lay in bed, eventually getting up at 0529, since I couldn't go back to sleep...Sleep when I was, was deep. Dreaming vividly...

Mental Alertness/Focus: I definitely notice when I need to have a refeed/cheat day. Not as alert as usual this morning, picking up on it later.

Energy: It was a real effort today.

Motivation: >100%. The more shattered I feel, the more motivated I am to KEEP going!

Mood/Aggression: A bit of everything. Chilled out after training. Got VERY aggressive and wanting to punch holes through things in the evening.

Stress: VERY VERY HIGH.

Libido: Body responding without my head.

Joints: Left wrist (sigh).

Endurance: Excellent, considering the way I was feeling.

Strength: Good.

Quality of Training: HIIT was the slowest I have ever done. However, in saying that I have to say that it was snowing and I was going a little slower to be careful not to slip on the ice beneath the snow...Resistance session was absolute agony, especially for my anterior delts and biceps' tendons; but I was determined to do what I went into the gym planning on doing and did not leave until I had done it...Even added the Stepper in as an extra measure, to make sure that I was EXHAUSTED when I left...

Pump and Vascularity: Pump was strong, especially through anterior and lateral delts...Vascularity started showing itself once I started on DB Shoulder Press...

Muscle Hardness/Density: Whole body is becoming harder (I definitely need 5 resistance sessions a week).

Body Composition and Look: Since this time last week I have gained 2lb and lost 0.2% BF. My shoulders have gained 1cm (i.e. 0.4 inches) and my chest (overbust), waist, hips and thighs (1cm below gluteal fold) have all lost 2cm (i.e. 0.8 inches); which means that I am ON track.

Appetite: The aggression in the evening, as well as the annoyance at making silly mistakes earlier in the day, definitely helped me shovel down the calories last night.

Overall Sense of Feeling: A mix of everything, to be honest.

Other Notes: I am certainly noticing the difference in being on only my staples; I am not popping as many pills (which is nice; 20 pills at a time can get a little tiring at times), nor having to set so many alarms for different dosing times...Also, have had several comments on what I listen to when training. Just so you know, the same songs that can fuel my anger and aggression in the gym and keep me going can ALSO relax and chill me out and I often use them not just for training, but as music to put me to sleep. Effects just depend on what MOOD I am in at the time...
 
Day 342

0913 - Gazelle 20 min.

0936 - Stretch 22 min.

1006 - Abs/Hamstrings (1 min recovery between sets):
1. Abs 2 x [a. plank x 1 min, b. side (right) plank x 1 min, c. side (left) plank x 1 min, d. plank x 1 min]
2. Stiff-Legged BB Deadlifts 10 x 20
3. Rope Crunches 4 x 25
4. BB Good Mornings 4 x 10
5. Deadbugs 2 x 10

Invalid Link Removed​


Sleep - Time and Quality: ~2130-0737 (waking at 0530), so ~10 hours sleep. Passed out on the couch last night (bedtime was planned for ~2330). Slept like the dead. Dreams so REAL...

Mental Alertness/Focus: There.

Energy: Pretty good (glycogen stores are high again).

Motivation: Striding forward!

Mood/Aggression: Good...So far...

Stress: STILL HIGH.

Libido: A good resistance sessions means a high libido later...

Joints: Left wrist exuding sharp pain, even on NO movement...

Endurance: Excellent.

Strength: Hamstrings' day is NEVER about strength, since to bring them out I need HIGH REPS at whatever weight I can do for said reps.

Quality of Training: Resistance session was EXCELLENT. I could feel my hamstrings stretch from the start (note that for Stiff-Legged BB Deadlifts I lower the BB right to touch the FLOOR).

Pump and Vascularity: Pump in hamstrings just got stronger and stronger...Vascularity was normal...

Muscle Hardness/Density: Upper body in particular.

Body Composition and Look: Midsection is leaning out.

Appetite: Fine.

Overall Sense of Feeling: Preparing myself for a busy afternoon and evening...
 
Day 343

0915 - HIIT Gazelle:
a. 4 min easy
b. 24 x 20 sec effort/10 sec easy
c. 4 min easy

0937 - Stretch 25 min.

1009 - Arms:
Superset A (3 min recovery between supersets) -
1. Close-Grip Pull-Ups 12 x 15, 15, 12, 12, 9, 9, 9, 8, 8, 8, 6, 6
2. Dips 12 x 8
Superset B (1 min recovery between supersets) -
3. Rope Tricep Push-Down 4 x 12
4. EZ-Bar Bicep Curls 4 x 12

1530 - Sledding/Snowboarding 80 min.

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Sleep - Time and Quality: ~2245-0659 (waking at 0257), so just under 8.25 hours sleep. Deep. Dreaming (no wonder I am having such inspiration for my writing these days...)

Mental Alertness/Focus: Been there completely ALL day.

Energy: Thought that I was whooped after training, but somehow I came through for everything and anything and had a blast today!

Motivation: SOOOOO THERE!!!

Mood/Aggression: Pretty damn GOOOOD :)

Stress: VERY VERY VERY HIGH (the red light is going off with the sirens blaring!!!!)

Libido: SOOOO high early afternoon!

Joints: Left wrist ached after Pull-Ups and Bicep Curls...Landed on my left wrist on my fourth attempt at snowboarding, and it twinged and not in a good way...Watching it...

Endurance: Excellent.

Strength: Blew myself away with what I was able to do re Pull-Ups today, especially considering up until now the entire time I have been in the US I have been struggling to do 4-6 x 3-6! Turning point!

Quality of Training: HIIT was good...Resistance training was better...Sledding/Snowboarding are both things that I have NEVER done before, but they were a lot of energy expended and a great lot of fun...

Pump and Vascularity: Pump not as good as last week's Arms' session...Vascularity ok...

Muscle Hardness/Density: Feeling that hardness...

Body Composition and Look: Although I have gained yet ANOTHER pound (yep, you heard that right) I LOOK leaner and FEEL tighter!

Appetite: HUNGRY when got home from Sledding/Snowboarding...Had a cappuccino after (I NEVER drink coffee)...

Overall Sense of Feeling: Pretty good.

Other Notes: There was a blizzard last night, with 17 inches of snowfall. I had a great time this morning taking pictures and shoveling snow. THIS is what I always imagined snow would look like: Like a Christmas card. Like a fairytale world: White and surreal. And not as cold as I've been told...This afternoon I went sledding/snowboarding with my nephews. Another first for me. I started off sledding. I enjoyed that. Decided that I wanted to snowboard. It wasn't as hard as I have been told. Still, took me five runs before I was able to make it to the bottom of the slope without wiping out half to three quarters of the way down; I was chuffed, to say the least. Had lots of fun. Looking forward to MORE...Decided that the Sledding/Snowboarding qualified as pm cardio today...
 
snow boarding is awesome, i've only been skiing though! i used to skateboard so i could imagine what its like!
 
Chub said:
snow boarding is awesome, i've only been skiing though! i used to skateboard so i could imagine what its like!
Click to expand...

Yeah, it was pretty cool. I didn't want to stop! I managed to get one pic of it (wish i had got a vid of the run where I made it to the bottom of the slope!) :)

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Day 344

Made today my day off, instead of Sunday (today will happen tomorrow and through to Saturday on Sunday)...


Sleep - Time and Quality: ~2130-0657 (waking at 0310), so nearly 9.5 hours sleep. Passed out on the couch (AGAIN). Deep. Dreaming amazingly again...

Mental Alertness/Focus: There from the get go.

Energy: It was there, but wanted to finish a few things today without having a crash...

Motivation: For some reason, didn't have any today (shrug)...

Mood/Aggression: Good.

Stress: HIGHER than high...

Libido: Rousing...

Joints: Neck is a little stiff and sore; much like I would expect after the way I landed several times yesterday...Left wrist is still in PAIN...

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump...Vascularity sweet...

Muscle Hardness/Density: Shoulders and legs.

Body Composition and Look: A little softer today (need to start drinking and eating MORE).

Appetite: Normal.

Overall Sense of Feeling: Fine. Trying to maintain positivity.

Other Notes: Nephews came over again and one came outside with me to show me how to make a snowman; but the snow was too powdery (I love it though; beautiful and light enough to give that magical fairyland feel and look). So I made a snowangel instead and we tried to have a snowball fight. I took lots more pictures again. LOVING the way the sun catches the icicles on the trees and glistens off the snow. BEAUTIFUL. This winter wonderland is stunning and I love observing it...

...A tree across the road (I love the shape it makes; wish the powerlines weren't there, though)...
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Day 345

1053 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
d. 8 min

1122 - Stretch 28 min.

1206 - Full-Body (1 min recovery between sets):
1. Stiff-Legged BB Deadlift (BB touch ground) 2 x 40, 20
2. Lat Pull-Down (in squat position, thigh parallel to ground) 2 x 40, 20
3. Push-Ups (feet on grounds, hands on DB) 2 x 40, 20
4. BB Military Press 2 x 40, 20
5. Dips 2 x 40, 20
6. EZ-Bar Bicep Curls 2 x 40, 20
7. Abs 2 x [a. crunches (feet at 90 degrees) x 40, b. reverse curls (on floor) x 20]

1809 - Gazelle 20 min.

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Sleep - Time and Quality: ~0030-0719 (waking at 0455), so nearly 6.6 hours sleep. Deep. Dreaming...

Mental Alertness/Focus: Strong.

Energy: Quite stiff, especially after the snowboarding on Wednesday and falling on the ice during my HIIT Run...

Motivation: There...

Mood/Aggression: Here and there.

Stress: ALERT! ALERT! ALERT!

Libido: There, especially in the evening...

Joints: Neck is still stiff; feels like I have whiplash from the snowboarding excursion...Left wrist throbbing in PAIN...

Endurance: Excellent.

Strength: Full-Body sessions are NOT about strength.

Quality of Training: Decided that since the sun was out to do my HIIT outside, running as I prefer to do it. Ran a little slower, wary of the ice (and soles of shoes wearing thin, too). However, I ended up slipping and falling on my left side, left arm outstretched (I am going to have to be VERY careful of my left wrist!) Three minutes later I twisted my left ankle in the uneven snow (GRRR). Some of the sidewalk was shoveled. However, most of it was NOT and I ended up running in nearly knee-deep soft snow, before taking my chances on the road. Felt like running in sand and definitely felt my calves...Resistance training was HARD. Taxing. My muscles, especially anterior and lateral deltoids and triceps were BURNING...

Pump and Vascularity: Pump was STRONG, especially in delts and triceps and forearms so pumped that they were hard as hard and ACHED...Vascularity was pretty high. Legs were covered in lines of blue...

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

Body Composition and Look: Still feeling and looking softer (STOP IT!)

Appetite: HUNGRY!

Overall Sense of Feeling: I have realized that the way I feel on waking is caused by me overheating while I sleep...

Other Notes: You don't realize how much you take for granted until it isn't there anymore...Although I like the snow, I much prefer my NZ winters (at least I am not in danger every time I want to go outside, such as I am here, especially if I want to run and exercise out on the roads...)
 
Day 346

0840 - HIIT Skip:
a. 4 min easy
b. 24 x 20 sec effort/10 sec break
c. 1 x 1 min effort
d. 4 min easy

0904 - Stretch 20 min.

0958 - Back/Chest (1 min recovery between sets):
Superset A -
1. Close-Grip Pull-Ups 4 x 8, 7, 6, 5
2. Push-Ups (feet on grounds, hands on DB) 4 x 10
Superset B -
3. Lat Pull-Down (in squat position, thigh parallel to ground) 4 x 10
4. Flat BB Bench Press 4 x 10
Superset C -
5. BB Bent Over Row 4 x 8
6. Incline Flyes 4 x 10

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Sleep - Time and Quality: ~2200-0637 (waking at 0357), so just over 8.5 hours sleep. Was REALLY tired last night, but managed to stay awake long enough to take my pre-bed supplement doses (I get irritated when I pass out on the couch and do not get them in) and actually go to BED...Sleep was deep and full of dreams...

Mental Alertness/Focus: On the ball...I am finding myself wanting to relax my mind (something that is not very easy to do)...

Energy: Certainly one up on yesterday...

Motivation: Back in strength...

Mood/Aggression: Fine...So far...

Stress: Let's face it: This is almost ALWAYS high for me...

Libido: Getting started early afternoon, for sure...Body responsive...

Joints: Neck still a little stiff...Left wrist (and right) twinging all day, especially sharp during resistance training...

Endurance: Excellent.

Strength: Getting there...

Quality of Training: HIIT Skipping was good; feeling the impact in my calves, though, on the concrete basement floor...Resistance session was fine...

Pump and Vascularity: Pump was pretty strong (as always after Close-Grip Pull-Ups and Push-Ups), almost painful in triceps...Vascularity knots in my arms...

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

Body Composition and Look: FORWARD!

Appetite: Fine.

Overall Sense of Feeling: Keeping busy is a GOOD thing for me...So is training as I want to be again. I definitely NEED at least four (five is optimal) resistance sessions a week and for my cardio to be as hard and intense as I can make it in 20 minutes...
 
On the sldl when i got up to heavy weights 275 plus pounds going down all the way seemed to effect my lower back.

when i do sldl I now do them Dorian Yates style which is about down to the knees maybe a tiny bit lower and it does not effect my back. it did not effect my back untill i started doing them with 225 lbs or more. I used to do them this way for years for heavy weight
 
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