DreamWeaver
Legend
My favorite is "Pain is fear leaving the body." don''t know who said that...
The Female Terminator Chronicles: The Ultimate Muscle and Physique Stack (2012)
- Thread starter Rosie Chee
- Start date
My favorite is "Pain is fear leaving the body." don''t know who said that...
Rosie Chee
The Female Terminator
Well, all the more reason to be proud of yourself and happy with what you are accomplishing so far, knowing that you are only going to get BETTER! The will is definitely STRONGER than anything - BELIEVE you can do it, put in the hard work to get to where you want, and you WILL!
I'll have to chime in on the great work out, I've set personal records two days in a row. I still think there may be some undiscovered strength and beauty in this old body yetYesterday I smashed my squat workout and today I had such a pump in my lats and bi's I thought my skin would rip, Maxed out a couple more machines at the gym today(I love that when there are no more plates to add in the stack) I had to pin on extras WHOOOO AAAAHHH!!!
Breaking and setting new PRs, finding out that you're MORE than you thought you were, feeling AWESOME about it and afterwards - EXCELLENT, David
There truly is almost no greater feeling - show the world that there are NO limits on what we can accomplish if we want to!It is indeed, Tommy! Thank you for your kind words
Yes, sometimes we try and complicate what what never complicated and end up making a mess of things, but there is always hope that we will come out the other side victorious if we are determined enough!Thanks, it feels almost family like doesn't it? Yes the last two workouts were truly joyous, I was squatting 375 and mind you I'm 6' 1" and long legged. I take it below parallel and that is a long way down and up on my creaky knees. But I got five, I never get five usually I try for a triple. One of my friends came over and said "man you were killing it and you know what you were smiling! How do you do that?" I know I was smiling I was passing my limits I was beating my former self and replacing it with a new stronger better self. Who wouldn't smile? The pain, that kind of pain was welcome
For sure - I have met and made some great friends here on AM, some very dear to my heart. We are born into a family, but the one we CREATE can often be so much more precious.
"I know I was smiling I was passing my limits I was beating my former self and replacing it with a new stronger better self. Who wouldn't smile? The pain, that kind of pain was welcome." YES! YES! YES!
I know what you mean, Tommy!
It's a US Marine quote, Doug.
~Rosie~
DreamWeaver
Legend
Makes sense... good imagery...
Rosie Chee
The Female Terminator
I still believe the best is yet to come...I'm never backing down... (Part I)
MOTIVATIONAL QUOTE OF THE DAY
"I try to run, but the warrior in me won't run away. I try to hide, but the soul inside of me want to stay. A million times or more I thought it was the end, but here I am still standing the lion roars again. Many trials and tribulations along the way. My faith is stronger than my fears!" - Avadean Lewis
For the complete Motivational, review Invalid Link Removed.
TRAINING
Training was back on track as it should be this week. Definitely started feeling it come Friday, but it was well worth it, and I refused to give in to my body begging for even a single session's grace!
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 13
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Seated DB Shoulder Press 2 x 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm
Stretch 24 min
Session 2
Run 7 miles @ 4.7 min/mile pace
Only had a small ~30 minute catnap last night (well, this morning), since I was wide awake from rising so late yesterday (and the change in time, ahead by an hour as well). But, I was ready to go with training, and headed off, despite the painful left knee, on my HIIT Run early. Wore a beanie - (and kept it on throughout my entire training until post-weights cardio) during my HIIT Run, to cover my ears, since the last few days I've had what feels like a headcold, my ears hurting and little bit of a sore throat. My knees "loosened" up a little as I went along and my sprints were fine, quick on the way out, slowing a little on the last few...Wet and windy heading to the gym, so walked briskly. Started straight into the weights with little pause after arriving. Feeling it in my right anterior delt and biceps tendon from the first set of Behind-the-neck BB Military Press, but pushed through it. Skipping after each set to make a superset, feeling quite nauseous from the second superset on. Strength coming along with Rear Delt Flyes - possibly because it is in a different plane than Behind-the-neck BB Military Press. More skipping. BB Military Press was ok, although done at a much slower pace than usual, my LEFT tendons "popping" over each other with each rep. More skipping - really enjoying doing this "between" sets. Increased weight for Seated DB Shoulder Press, which was fine, but I was feeling it, and had to "swing" the dumbbells up BEFORE sitting down (since I didn't ask anyone to put them in my hands). Had to take a few moments after skipping each time to "catch" myself, because of the nausea. Nausea continued into Single-Arm DB Lateral Raises, placing a hand over my stomach when lifting to "help" it, not to much avail. Skipping a little slower between sets. Right side is still weaker than my left with this, but it WILL get back up to par - I will MAKE it! Finished off with Stiff-Legged BB Deadlifts on one of the benches, reaching down several inches below my feet, to feel the pull and stretch in my hamstrings - not much felt until on the Recline Bike afterwards though. Finished again, each "superset" skipping...At the completion of weights, 20 minutes dripping and spinning on the Recline Bike…Got approached as I was getting ready to head back to the hotel (for stretching) and asked what was training for, surprise at my reply: "To stay functional and essentially be alive", because apparently, to the observer, my training is so very INTENSE that I "must be training for something". Sorry to disappoint, but nope, I'm not training for anything - it's just a LIFESTYLE that I would not give up for ANYthing!..."Made up" an hour of sleep at ~1100, but still not really feeling it until ~1500. Shattered, took me longer to "wake up" and work myself into some energy to go for a run. Left anterior clavicle/shoulder was sharply painful for the first few minutes into the run, which was odd (but something I have experienced before when running, so not out of the ordinary). Finding it hard to breathe - been having that a lot the last few days, which is not cool - and my breathing was shallow gasps. Felt like I was crawling, but overall average pace was reasonable...
Tuesday
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 10, 10, 10
5. V-Bar Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 100-102 rpm
Stretch 30 min
Since I was shattered yesterday, I went to bed way earlier than usual at ~2036, and lay there half-awake-half-asleep for ~2 hours, before waking up and not being able to turn my mind off, eventually drifting off to sleep at ~0100, waking just before my 0330 alarm...No run this morning - instead 1,000 skipping revolutions as soon as I got to the gym to "warm" me up, before heading straight into my resistance training...Struggled badly with Close-Grip BB Bicep Curls today, my left wrist very painful, and the last two sets I had to do LESS reps. Left wrist continued to hurt ridiculously doing Dips, even though I forced each rep out, going low-low on them to make my body scream. However, it was fine during the skipping at the end of each re TriSet A. Upped the weight by five pounds per side for Incline DB Hammer Bicep Curls, dropsetting each set when I couldn't lift any more with good form, to complete each set. Vascularity was excellent, veins popping, my forearms looking as dry as dry (this is how I want ALL of me to be and look!), little blue ropes snaking over gold. V-Bar Tricep Push-Downs I started shaking on during the third set, but kept going. Skipping to finish off each TriSet B was done slowly, as I started getting light-headed and feeling like I was going to fall over. Used the same weight as last week for DB Zottoman Curls, not feeling the pump as painful as it was last week, but vascularity and definition just as good. Increased the weight for DB French Press, and managed ok. Started feeling a little nauseous during skipping of TriSet C, slowing myself down to "manage" it. My entire body was shaking by the end of each TriSet D, feeling my abs quake from the effort, as I almost collapsed on the floor after each one...Slower on the Recline Bike post-weights today, as my legs just did NOT want to spin...Wore my beanie again today until post-weights cardio, which probably didn't help re the feverish and light-headed feeling that I had throughout the majority of my training. Feeling the fatigue set in on my way back to the hotel from the gym, relieved to be able to stretch and then eat...NO second cardio session tonight, giving my body a chance to recover, since it obviously needs it...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Stretch 20 min
Session 2
Run 7 miles @ 4.9 min/mile pace
Even after going to bed early again last night, I still did not fall asleep until late, although got a little more sleep than I normally do. Although I woke refreshed, my left hip was aching and painful when walking. Regardless, headed out for my HIIT after an hour or so post-waking. Sprints were a HUGE effort today, and right from the first, I felt like 20 seconds was a lifetime, so completely opposite to Monday's session, where the time passed like it was the blink of an eye. Decided to allow today to be the "easier" day re efforts, given the 7-mile run on the agenda for this evening, and left it at that. After ~12 minutes, the pain experienced in my left anterior clavicle/shoulder on Monday night's run presented itself for the duration of the run, even though I slowed down to "accommodate" it...Energy wasn't as dead today as it has been, and only slept for about half an hour at ~1000. For some reason, mood was rather elevated today, and for the first time in months, I actually wore a skirt, LOL (albeit one I've had had for ~6 years - bought on a random whim - and never worn until TODAY). That aside, managed to get a reasonable amount of work done today, but starting to feel mentally drained by early evening. Closed my eyes at ~1800 and the next thing I knew it was 1850, so my body is definitely feeling the exhaustion. Still, I pushed myself to go for my 7-mile run. My body was dragging, and it felt slow because it WAS slow, albeit glad I did, since it helped me clear my head a little, and was perfect to get me ready for bed (I am trying to go TO bed earlier, since I don't seem to fall asleep until late, in the hopes that I can drift off earlier - not that I mind getting only 2-3 hours sleep a night, since my body usually makes up for it with a nap most days and 5-6 hours sleep on Saturday/Sunday, but I would like to be able to NOT make a habit of burning the candle at ALL ends)...
Thursday
CrossTrainer 10 min
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 10 per side
2. Push-Ups (feet on bench, hands on DB) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 100-102 rpm
Stretch 20 min
Again, went to bed at ~2100, shattered, but could NOT fall asleep, not drifting off until close to 0100. Woke with bloodshot eyes and stuffy head, feeling like death warmed over, but about half an hour after taking my "first thing" supplement doses and green tea, started to get bright-eyed...Headed off to the gym, relieved that at least today is my SHORT resistance session (and no evening cardio). After 10 minutes on the CrossTrainer, where I was finding it difficult to breathe, I began on the weights...Continued on starting with the Single-Arm DB Bent Over Rows that I've been doing the last couple of weeks, since I think they have actually been doing me some good (and it's a nice change) - left side, once again, did not deal as well with them as my right, which is interesting. Push-Ups went back to doing them elevated - feeling it through my left deltoid, a dull aching, doing them slowly. Skipping was slow today. Noticed during Bent Over BB Rows that my RIGHT side looks more defined than my left now, which is another interesting thing, given that my left is the side with more muscle mass - maybe the injury has meant that it is going to be a little easier to gain lean mass there as I'm building back up? Incline BB Bench Press was ok - pushing the last rep out on the last two sets. Glad when the last lot of 100 revolutions re skipping was done. My delts are starting to look more "capped" when I am NOT lifting or flexing now, which is very welcome...Recline Bike was done at a sedate pace, enough for my legs to notice the spinning, but not so much that I felt shattered afterwards, even though I walked slowly back to the hotel...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15, 15, 10
2. Reverse Curls (on bench) 3 x 10
3. Pikes (on bench) 3 x 10, 10, 15
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rear Flyes 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. Supinated Lat Pull-Down 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
Post-Weights Cardio:
CrossTrainer 10 min
Post-Weights Cardio:
Recline Bike 10 min @ 100-102 rpm
Stretch 23 min
Session 2
Recline Bike 20 min @ 104-108 rpm
Stretch 5 min
Went to bed a little later last night, but still could not go to sleep until ~0230, waking to my 0430 alarm, so up an hour late...Felt like I had had NO sleep, just exhausted, evidenced by more bloodshot eyes...Ended up only doing EIGHT sprints during HIIT, because my body just did not want to go at a pace faster than it was, like it was set in one gear only today...Prepared myself for resistance training, even though I knew I might suffer badly. Surprised myself with the Pikes this morning, able to do more, and better quality than those the last couple of weeks - maybe my body is just getting used to them, or maybe they're just better on the bench than the floor; either way, enjoyed them today (about the ONLY thing I enjoyed). Used a heavier weight than I did the last couple of weeks for my DB Bicep Curl 21s, my left wrist suffering throughout each set, as I gritted my teeth and pushed through. Arms (and left wrist) were burning during DB Hammer Curls and Alternate DB Hammer Bicep Curls, and I had to dropset the weight for the former. Vascularity, pump, and definition in delts and arms excellent during all TriSet B though - what they need to look like when RELAXED! TriSet C was a challenge, having to "click" my neck back "into" place (having to do this a lot lately) after each set. Push-Ups were a little bit of a battle, although not as bad as they were last week. Feeling the last few reps on each set of Supinated Lat Pull-Downs, making my forearms tight for the Stiff-Legged DB Deadlifts, where I just had to suck it up and hold on as tight as possible to stop from dropping the weight towards the end of each set because of that forearm pain/pump...Because the Recline Bike was in use when I was finished with my weights, got on the CrossTrainer. My body did NOT want to move, the pace the slowest I have ever done on it, my legs just Unresponsive to my desire to go HARDER. Left hip started aching in the joint after ~4 minutes. Got off after 10 minutes, when the Recline Bike was free, cadence slow again today, to help my legs recover - had a few sharp pains in my chest during, which made breathing a little difficult, but carried on...Walking back to the hotel from the gym, it felt like and reminded me of summer mornings in Taupo, when I used to get up early to go to the gym or do an 80 km training ride around the lake and through the pines. Beautiful feeling and brought back some good memories to make me smile…Relieved to be able to get to my room and stretch, my legs like lead going up the stairs...I ended up sleeping for a little between 1130 and 1400, then went out for a walk - too humid for me outside during the day (which I am going to have to get used to, especially if I want to spend the summer in the Mediterranean, because it’s going to be worse than this). Decided, since I felt so shattered, to make TODAY a "refeed/cheat" day, since it IS my Full-Body day AND I am at the point where my energy levels are "I barely want to move", albeit NOT feeling so great afterwards, but knowing I'll be ok tomorrow. After a brief half hour nap in the evening, listening to classical music to help calm me down, I went downstairs to the hotel Fitness Room and did 20 minutes on the Recline Bike, just ticking my legs over, since an evening cardio session was called for tonight. Feeling how exhausted my legs are, aching even when I sit down at my desk and put them up afterwards...
Saturday
Session 1
Run 5 miles @ 5.7 min/mile pace
Stretch 32 min
Session 2
Recline Bike 20 min @ 112 rpm
Ended up downing the galleon of ice-cream I got at the supermarket yesterday an hour before bed - not the smartest idea and I highly regretted it afterwards (not just because it was OUTside the Lean Gains 8-hour feeding window), going to bed later than usual, but able to go to sleep within half an hour of it...Woke feeling like crap this morning (no surprises there), but headed out for a run regardless. I definitely feel better when I have a COMPLETELY EMPTY stomach when training (to me, "empty" is at LEAST eight hours since my last solid food meal). Had a little more energy starting out, but once I hit the 3-mile mark and it was all uphill, I noticed myself slowing down considerably - evidenced by the slowest pace I've done over the last few weeks for one of my runs (still uncomfortable from all yesterday’s food not helping either, LOL)...Exhausted from my morning run (yes, the running is taking a lot more out of me, even at slower paces), I dozed off for about half an hour, woken by the phone. Ended up allowing one of the guys to invade my space and therefore more chocolate and pizza was had in the afternoon (I know - save the spankings for the physical beating I will give myself next week in training). Passed out for a couple of hours ~1800, and then set myself for training after "waking up" more, legs spinning easily over, although my chest was quite tight and I found it hard to breathe...
Sunday
Day OFF
Body glad for the day off, after everything this week. It likely needs it too, if next week is going to continue with this intensity!
MOTIVATIONAL QUOTE OF THE DAY
"I try to run, but the warrior in me won't run away. I try to hide, but the soul inside of me want to stay. A million times or more I thought it was the end, but here I am still standing the lion roars again. Many trials and tribulations along the way. My faith is stronger than my fears!" - Avadean Lewis
For the complete Motivational, review Invalid Link Removed.
TRAINING
Training was back on track as it should be this week. Definitely started feeling it come Friday, but it was well worth it, and I refused to give in to my body begging for even a single session's grace!
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 13
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Seated DB Shoulder Press 2 x 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm
Stretch 24 min
Session 2
Run 7 miles @ 4.7 min/mile pace
Only had a small ~30 minute catnap last night (well, this morning), since I was wide awake from rising so late yesterday (and the change in time, ahead by an hour as well). But, I was ready to go with training, and headed off, despite the painful left knee, on my HIIT Run early. Wore a beanie - (and kept it on throughout my entire training until post-weights cardio) during my HIIT Run, to cover my ears, since the last few days I've had what feels like a headcold, my ears hurting and little bit of a sore throat. My knees "loosened" up a little as I went along and my sprints were fine, quick on the way out, slowing a little on the last few...Wet and windy heading to the gym, so walked briskly. Started straight into the weights with little pause after arriving. Feeling it in my right anterior delt and biceps tendon from the first set of Behind-the-neck BB Military Press, but pushed through it. Skipping after each set to make a superset, feeling quite nauseous from the second superset on. Strength coming along with Rear Delt Flyes - possibly because it is in a different plane than Behind-the-neck BB Military Press. More skipping. BB Military Press was ok, although done at a much slower pace than usual, my LEFT tendons "popping" over each other with each rep. More skipping - really enjoying doing this "between" sets. Increased weight for Seated DB Shoulder Press, which was fine, but I was feeling it, and had to "swing" the dumbbells up BEFORE sitting down (since I didn't ask anyone to put them in my hands). Had to take a few moments after skipping each time to "catch" myself, because of the nausea. Nausea continued into Single-Arm DB Lateral Raises, placing a hand over my stomach when lifting to "help" it, not to much avail. Skipping a little slower between sets. Right side is still weaker than my left with this, but it WILL get back up to par - I will MAKE it! Finished off with Stiff-Legged BB Deadlifts on one of the benches, reaching down several inches below my feet, to feel the pull and stretch in my hamstrings - not much felt until on the Recline Bike afterwards though. Finished again, each "superset" skipping...At the completion of weights, 20 minutes dripping and spinning on the Recline Bike…Got approached as I was getting ready to head back to the hotel (for stretching) and asked what was training for, surprise at my reply: "To stay functional and essentially be alive", because apparently, to the observer, my training is so very INTENSE that I "must be training for something". Sorry to disappoint, but nope, I'm not training for anything - it's just a LIFESTYLE that I would not give up for ANYthing!..."Made up" an hour of sleep at ~1100, but still not really feeling it until ~1500. Shattered, took me longer to "wake up" and work myself into some energy to go for a run. Left anterior clavicle/shoulder was sharply painful for the first few minutes into the run, which was odd (but something I have experienced before when running, so not out of the ordinary). Finding it hard to breathe - been having that a lot the last few days, which is not cool - and my breathing was shallow gasps. Felt like I was crawling, but overall average pace was reasonable...
Tuesday
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 10, 10, 10
5. V-Bar Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 100-102 rpm
Stretch 30 min
Since I was shattered yesterday, I went to bed way earlier than usual at ~2036, and lay there half-awake-half-asleep for ~2 hours, before waking up and not being able to turn my mind off, eventually drifting off to sleep at ~0100, waking just before my 0330 alarm...No run this morning - instead 1,000 skipping revolutions as soon as I got to the gym to "warm" me up, before heading straight into my resistance training...Struggled badly with Close-Grip BB Bicep Curls today, my left wrist very painful, and the last two sets I had to do LESS reps. Left wrist continued to hurt ridiculously doing Dips, even though I forced each rep out, going low-low on them to make my body scream. However, it was fine during the skipping at the end of each re TriSet A. Upped the weight by five pounds per side for Incline DB Hammer Bicep Curls, dropsetting each set when I couldn't lift any more with good form, to complete each set. Vascularity was excellent, veins popping, my forearms looking as dry as dry (this is how I want ALL of me to be and look!), little blue ropes snaking over gold. V-Bar Tricep Push-Downs I started shaking on during the third set, but kept going. Skipping to finish off each TriSet B was done slowly, as I started getting light-headed and feeling like I was going to fall over. Used the same weight as last week for DB Zottoman Curls, not feeling the pump as painful as it was last week, but vascularity and definition just as good. Increased the weight for DB French Press, and managed ok. Started feeling a little nauseous during skipping of TriSet C, slowing myself down to "manage" it. My entire body was shaking by the end of each TriSet D, feeling my abs quake from the effort, as I almost collapsed on the floor after each one...Slower on the Recline Bike post-weights today, as my legs just did NOT want to spin...Wore my beanie again today until post-weights cardio, which probably didn't help re the feverish and light-headed feeling that I had throughout the majority of my training. Feeling the fatigue set in on my way back to the hotel from the gym, relieved to be able to stretch and then eat...NO second cardio session tonight, giving my body a chance to recover, since it obviously needs it...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Stretch 20 min
Session 2
Run 7 miles @ 4.9 min/mile pace
Even after going to bed early again last night, I still did not fall asleep until late, although got a little more sleep than I normally do. Although I woke refreshed, my left hip was aching and painful when walking. Regardless, headed out for my HIIT after an hour or so post-waking. Sprints were a HUGE effort today, and right from the first, I felt like 20 seconds was a lifetime, so completely opposite to Monday's session, where the time passed like it was the blink of an eye. Decided to allow today to be the "easier" day re efforts, given the 7-mile run on the agenda for this evening, and left it at that. After ~12 minutes, the pain experienced in my left anterior clavicle/shoulder on Monday night's run presented itself for the duration of the run, even though I slowed down to "accommodate" it...Energy wasn't as dead today as it has been, and only slept for about half an hour at ~1000. For some reason, mood was rather elevated today, and for the first time in months, I actually wore a skirt, LOL (albeit one I've had had for ~6 years - bought on a random whim - and never worn until TODAY). That aside, managed to get a reasonable amount of work done today, but starting to feel mentally drained by early evening. Closed my eyes at ~1800 and the next thing I knew it was 1850, so my body is definitely feeling the exhaustion. Still, I pushed myself to go for my 7-mile run. My body was dragging, and it felt slow because it WAS slow, albeit glad I did, since it helped me clear my head a little, and was perfect to get me ready for bed (I am trying to go TO bed earlier, since I don't seem to fall asleep until late, in the hopes that I can drift off earlier - not that I mind getting only 2-3 hours sleep a night, since my body usually makes up for it with a nap most days and 5-6 hours sleep on Saturday/Sunday, but I would like to be able to NOT make a habit of burning the candle at ALL ends)...
Thursday
CrossTrainer 10 min
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 10 per side
2. Push-Ups (feet on bench, hands on DB) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 100-102 rpm
Stretch 20 min
Again, went to bed at ~2100, shattered, but could NOT fall asleep, not drifting off until close to 0100. Woke with bloodshot eyes and stuffy head, feeling like death warmed over, but about half an hour after taking my "first thing" supplement doses and green tea, started to get bright-eyed...Headed off to the gym, relieved that at least today is my SHORT resistance session (and no evening cardio). After 10 minutes on the CrossTrainer, where I was finding it difficult to breathe, I began on the weights...Continued on starting with the Single-Arm DB Bent Over Rows that I've been doing the last couple of weeks, since I think they have actually been doing me some good (and it's a nice change) - left side, once again, did not deal as well with them as my right, which is interesting. Push-Ups went back to doing them elevated - feeling it through my left deltoid, a dull aching, doing them slowly. Skipping was slow today. Noticed during Bent Over BB Rows that my RIGHT side looks more defined than my left now, which is another interesting thing, given that my left is the side with more muscle mass - maybe the injury has meant that it is going to be a little easier to gain lean mass there as I'm building back up? Incline BB Bench Press was ok - pushing the last rep out on the last two sets. Glad when the last lot of 100 revolutions re skipping was done. My delts are starting to look more "capped" when I am NOT lifting or flexing now, which is very welcome...Recline Bike was done at a sedate pace, enough for my legs to notice the spinning, but not so much that I felt shattered afterwards, even though I walked slowly back to the hotel...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15, 15, 10
2. Reverse Curls (on bench) 3 x 10
3. Pikes (on bench) 3 x 10, 10, 15
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rear Flyes 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. Supinated Lat Pull-Down 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
Post-Weights Cardio:
CrossTrainer 10 min
Post-Weights Cardio:
Recline Bike 10 min @ 100-102 rpm
Stretch 23 min
Session 2
Recline Bike 20 min @ 104-108 rpm
Stretch 5 min
Went to bed a little later last night, but still could not go to sleep until ~0230, waking to my 0430 alarm, so up an hour late...Felt like I had had NO sleep, just exhausted, evidenced by more bloodshot eyes...Ended up only doing EIGHT sprints during HIIT, because my body just did not want to go at a pace faster than it was, like it was set in one gear only today...Prepared myself for resistance training, even though I knew I might suffer badly. Surprised myself with the Pikes this morning, able to do more, and better quality than those the last couple of weeks - maybe my body is just getting used to them, or maybe they're just better on the bench than the floor; either way, enjoyed them today (about the ONLY thing I enjoyed). Used a heavier weight than I did the last couple of weeks for my DB Bicep Curl 21s, my left wrist suffering throughout each set, as I gritted my teeth and pushed through. Arms (and left wrist) were burning during DB Hammer Curls and Alternate DB Hammer Bicep Curls, and I had to dropset the weight for the former. Vascularity, pump, and definition in delts and arms excellent during all TriSet B though - what they need to look like when RELAXED! TriSet C was a challenge, having to "click" my neck back "into" place (having to do this a lot lately) after each set. Push-Ups were a little bit of a battle, although not as bad as they were last week. Feeling the last few reps on each set of Supinated Lat Pull-Downs, making my forearms tight for the Stiff-Legged DB Deadlifts, where I just had to suck it up and hold on as tight as possible to stop from dropping the weight towards the end of each set because of that forearm pain/pump...Because the Recline Bike was in use when I was finished with my weights, got on the CrossTrainer. My body did NOT want to move, the pace the slowest I have ever done on it, my legs just Unresponsive to my desire to go HARDER. Left hip started aching in the joint after ~4 minutes. Got off after 10 minutes, when the Recline Bike was free, cadence slow again today, to help my legs recover - had a few sharp pains in my chest during, which made breathing a little difficult, but carried on...Walking back to the hotel from the gym, it felt like and reminded me of summer mornings in Taupo, when I used to get up early to go to the gym or do an 80 km training ride around the lake and through the pines. Beautiful feeling and brought back some good memories to make me smile…Relieved to be able to get to my room and stretch, my legs like lead going up the stairs...I ended up sleeping for a little between 1130 and 1400, then went out for a walk - too humid for me outside during the day (which I am going to have to get used to, especially if I want to spend the summer in the Mediterranean, because it’s going to be worse than this). Decided, since I felt so shattered, to make TODAY a "refeed/cheat" day, since it IS my Full-Body day AND I am at the point where my energy levels are "I barely want to move", albeit NOT feeling so great afterwards, but knowing I'll be ok tomorrow. After a brief half hour nap in the evening, listening to classical music to help calm me down, I went downstairs to the hotel Fitness Room and did 20 minutes on the Recline Bike, just ticking my legs over, since an evening cardio session was called for tonight. Feeling how exhausted my legs are, aching even when I sit down at my desk and put them up afterwards...
Saturday
Session 1
Run 5 miles @ 5.7 min/mile pace
Stretch 32 min
Session 2
Recline Bike 20 min @ 112 rpm
Ended up downing the galleon of ice-cream I got at the supermarket yesterday an hour before bed - not the smartest idea and I highly regretted it afterwards (not just because it was OUTside the Lean Gains 8-hour feeding window), going to bed later than usual, but able to go to sleep within half an hour of it...Woke feeling like crap this morning (no surprises there), but headed out for a run regardless. I definitely feel better when I have a COMPLETELY EMPTY stomach when training (to me, "empty" is at LEAST eight hours since my last solid food meal). Had a little more energy starting out, but once I hit the 3-mile mark and it was all uphill, I noticed myself slowing down considerably - evidenced by the slowest pace I've done over the last few weeks for one of my runs (still uncomfortable from all yesterday’s food not helping either, LOL)...Exhausted from my morning run (yes, the running is taking a lot more out of me, even at slower paces), I dozed off for about half an hour, woken by the phone. Ended up allowing one of the guys to invade my space and therefore more chocolate and pizza was had in the afternoon (I know - save the spankings for the physical beating I will give myself next week in training). Passed out for a couple of hours ~1800, and then set myself for training after "waking up" more, legs spinning easily over, although my chest was quite tight and I found it hard to breathe...
Sunday
Day OFF
Body glad for the day off, after everything this week. It likely needs it too, if next week is going to continue with this intensity!
Invalid Link Removed
Rosie Chee
The Female Terminator
I still believe the best is yet to come…I'm never backing down… (Part II)
OTHER NOTES
Body Composition
8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!
Supplements
Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...(All supplement changes noted in post #1)...
April MuscleBombshell Contest
Two more weeks to go - all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled Invalid Link Removed (in the Photos section), clicking on my image (first on the bottom row) to "Like" and "Share" it. Thank you
Lyle MacDonald's Rapid Fat Loss Crash Diet
So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...
Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!
OTHER NOTES
Body Composition
8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!
Supplements
Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...(All supplement changes noted in post #1)...
April MuscleBombshell Contest
Two more weeks to go - all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled Invalid Link Removed (in the Photos section), clicking on my image (first on the bottom row) to "Like" and "Share" it. Thank you
Lyle MacDonald's Rapid Fat Loss Crash Diet
So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...
Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!
Invalid Link Removed
RickRock13
Well-known member
Very nice progress Rosie! I know all too well as you get to a very lean bodyfat that the progress does slow a lot, and listing a couple tenths of a percent in a week is pretty commendable. Once I got under 7% it took forever to get to 6% it seemed.
I will give you support on Facebook for sure. Keep up the great work!!
I will give you support on Facebook for sure. Keep up the great work!!
Rosie Chee
The Female Terminator
:cheers: I know it can be a little disappointing seeing such minimal progress, but I have to remind myself of the overall picture (and remember that every time I have gotten to this point, it HAS only been losing 0.1-0.2% bodyfat a week). I don't know if my body can physiologically get to 7% bodyfat (given that essential bodyfat for a female is 8-12% bodyfat, although some can get under), but I DO I know I can get to 7.8% - I just want to take it that step further, know what I mean. Anyways, it's all about improving on what we are, and this is one way of doing it.
Thank you
~Rosie~
truthornothin
Well-known member
Rosie, you know you can't be beatenOTHER NOTES
Body Composition
8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!
Supplements
Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...(All supplement changes noted in post #1)...
April MuscleBombshell.com Contest
Two more weeks to go - all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled Invalid Link Removed (in the Photos section), clicking on my image (first on the bottom row) to "Like" and "Share" it. Thank you
Lyle MacDonald's Rapid Fat Loss Crash Diet
So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...
Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!
Invalid Link Removed
Today is my day off too, it was supposed to be yesterday but I couldn't bear to take it off. I am having a hard time with today, feel like I should work out. I am going back on the GAME OVER diet, starting Monday, bye bye carbs for a bit so today I am Pigging out!! I'm nowhere close to 7% body fat, maybe in three weeks. that's the plan. Soothing music to me is Bullet For My Valentine, Killswitch Engage, Silent Civilian or Disturbed or maybe some COLD..I saw they were one of your faves mine too. Hate that they broke up. I have some unreleased material by them too....good stuff. Come on week I got your number.
taman6886
Well-known member
A common variation (and what I think you likely meant) is often seen on wrestling team apparel (the REAL deal, not WWE BS) is "Pain is weakness leaving the body" Another variation also common to the wrestling culture (and trust me, "culture" is not a misnomer, I was part of it) is "Pain is temporary, PRIDE is Forever!"
Rosie Chee
The Female Terminator
Rosie, you know you can't be beaten
We can all be beaten, David - just depends what we DO about it when it happens! Sundays are my SCHEDULED day OFF ALL training - I have learnt to have them, and ALLOW it (the hardest part, because your mind always thinks that doing nothing is detrimental - when in fact, doing nothing IS doing SOMEthing, and that something is helping with RECOVERY!), my body thankful for it.
I couldn't do NO carbohydrates - even as I am with Lyle's "diet", I am still having them, and my "refeed/cheat" days have been my usual high-high carbohydrate intake. As has been reiterated by me (and others TO me) many times in the past, I am one of those people who does WELL on high carbohydrates and NOT so great withOUT them! But, if that's what YOUR body needs, you have my full support!
As I mentioned, I don't know if my body can physiologically get to 7% bodyfat, but I'll damn well try my hardest to get it AS LOW AS I CAN!
Yes, some of that is "soothing" to me as well - in fact, almost anything can be "soothing" to me; it all depends on my mood on any given day
Definitely - bring on next week. There are BIG changes just around the corner!!!
I like the second one.
~Rosie~
truthornothin
Well-known member
I shouldn't have said no carbs, it is a reduced carb diet, 7 small meals a day, every 21st meal is a 120 gram carb up. As far as music I do find odd songs soothing, its more cathartic than soothing I guess, as they help me work my feelings out there by soothing them. I also like classical music, and Nora Jones or Sade are very soothing in their own rightWe can all be beaten, David - just depends what we DO about it when it happens! Sundays are my SCHEDULED day OFF ALL training - I have learnt to have them, and ALLOW it (the hardest part, because your mind always thinks that doing nothing is detrimental - when in fact, doing nothing IS doing SOMEthing, and that something is helping with RECOVERY!), my body thankful for it.
I couldn't do NO carbohydrates - even as I am with Lyle's "diet", I am still having them, and my "refeed/cheat" days have been my usual high-high carbohydrate intake. As has been reiterated by me (and others TO me) many times in the past, I am one of those people who does WELL on high carbohydrates and NOT so great withOUT them! But, if that's what YOUR body needs, you have my full support!
As I said to Rick, "I don't know if my body can physiologically get to 7% bodyfat (given that essential bodyfat for a female is 8-12% bodyfat, although some can get under), but I DO I know I can get to 7.8% - I just want to take it that step further, know what I mean. Anyways, it's all about improving on what we are, and this is one way of doing it."
Yes, some of that is "soothing" to me as well. It all depends on my mood as to what I find "soothing" on any given day
Definitely - bring on next week. There are BIG changes just around the corner!!!
I like the second one.
~Rosie~
truthornothin
Well-known member
Regarding being beaten, to me being beaten doesn't mean you have lost, it means you have given up, I will never give up, therefore I cannot be beaten. Cannot see you giving up either therefore...... you get the idea
Rosie Chee
The Female Terminator
packers6211
Well-known member
I don't know all this dang cardio has me feeling like Jim Carey in Liar Liar in the bathroom scene. "What are you doing???" "I'm beating the hell out of myself" love it.
truthornothin
Well-known member
I start my cardio again tonight, After the hellacious leg workout I had it won't be easy. More pr's broken getting stronger every work out. I have a love hate relationship with leg day. Oh my how it hurts and oh my how I enjoy the pain. Long squat workout today. But a joyous one, the squat rack is the least used piece of equipment in my gym. Oh it it used but not for its intended purpose. Its used to hold the bar for curling or to lean on. But almost never for squatting. So many top heavy guys walking around big arms and big chests no legs. Like living Johnny Bravo's. I don't mean sissy quarter and half squats I mean breaking parallel feeling all of the weight crushing you and you pushing it back, showing it you cannot be crushed despite its relentless onslaught. Yeah workouts can be a battle Squats are a freaking war.
packers6211
Well-known member
I haven't done squats in a while due to shoulder surgery 7 weeks ago. I did legs today after 2.3 miles on treadmill. 6 plates on leg press then leg ext then lying leg curls. Im could barley walk in the front door of my house, but wouldn't trade that feeling for anything.
Rosie Chee
The Female Terminator
"Beating the hell out of myself" is something I am used to, LOL - but hey, if it works, it works!
Nice, David! Breaking PRs - you're doing a great job! Yeah, I don't miss doing Legs, LOL - and I have learnt how to manipulate my training so that I can get growth withOUT doing them, which is cool. Many males like that, but, if they don't want balanced physiques, who are we to judge - after all, not everyone is in the gym to take it SERIOUSLY. "Crushed despite its relentless onslaught...a battle...a freaking war" - those are FIGHTING words, my friend, and BRING IT ON!!!
Yeppers!!!
~Rosie~
taman6886
Well-known member
:werd: My attitude is that it is the movements that are the hardest on me and that I hate the most that do me the most good. This is my feelings about squats and deads. Especially hitting those Boring but Big (running 5/3/1) 5x10's after going heavy.
Rosie Chee
The Female Terminator
Never Surrender
MOTIVATIONAL QUOTE OF THE DAY
"You've got the power to make choices… Your life is the manifestation of the choices you make each moment and each day. When you use this awesome gift to your best advantage, there is nothing you can't do." - Donna Fargo
For the complete Motivational, review Invalid Link Removed.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 20 x 20 sprint/10 sec easy
c. 4 x 50 sec sprint/10 sec easy
d. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Plate Lateral Raises 6 x 15
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 25 min
Session 2
Recline Bike 20 min @ 110-112 rpm
NO sleep last night - given that Sunday is the ONLY day I "allow" myself to "sleep in" or my body to "catch up" on any sleep it "misses" throughout the week, I didn't get up for almost half a day later than I usually would, LOL, enjoying the feeling of waking and just lounging and drifting back in and out of sleep (a rarity for me, since most Sundays my body still wakes on the clock to 0330 and won't go back to sleep)...Anyways, ready as anything for HIIT this morning. No beanie today, since it’' been so humid the last week (think wearing it was contributing a little to my light-headedness during training last week, too). Sprints were good, albeit not as explosive as they were in starting off last week, but endurance was definitely there and I ended up doing several longer sprints towards the end of the session...Brisk walk to the gym and straight down to business, wanting to get resistance training over as fast as possible, since I was feeling a little nauseous after HIIT (and had a first training session with a new client about the time I got back to the hotel after my own training). Behind-the-neck BB Military Press was painful for me today, so not a lot of changes here from last week, although I was not able to do as many for the first set as I was last week. Skipping after sets of the former was fine - calves looking decently defined. To "make up" for my lack of strength with Behind-the-neck BB Military Press, I upped my Rear Delt Flyes weight by 15 pounds. BB Military Press was a little better than its rear counterpart, but "matched" the reps to the latter. Skipping fine, delt definition coming out nicely. Did Plate Hammer Raises today, to hit my lateral delts a little more (as well as anterior), and also because I was getting light-headed about this time - painful, but manageable. Almost tripped on one set of skipping here, but "caught" myself. Instead of doing Single-Arm Lateral Delts today, just did them together, with a little lighter weight than last week (and plates, not dumbbells), but with a faster tempo, to feel more of a burn. Having to really concentrate on my skipping after each set, slower and then faster to keep myself "on my toes". Stiff-Legged BB Deadlifts were fine - stretching down lower, with no sore mid to lower back as there was last week. Relieved to finish and just get on the Recline Bike for 20 minutes...Slept for an hour from ~1030 and that was it for the day. After last week's evening cardio sessions, knowing how much the 7-mile runs took out of me, decided to make those ones on Wednesday and Saturday - when no resistance training in the morning, and do 20 minutes on the Recline Bike on Monday and Friday evenings pre-bed. As it was, when it came time to do my evening cardio session, it was raining outside, so down to the hotel Fitness Room it was anyways. Wore a hoodie, to make sure I got and stayed hot (instead of a beanie). Right from the start, right superiomedial knee was very painful and throbbing (even afterwards - for quite a long time), and it was just determination NOT to not do it and keep going that got the session done...NEVER SURRENDER!!!
MOTIVATIONAL QUOTE OF THE DAY
"You've got the power to make choices… Your life is the manifestation of the choices you make each moment and each day. When you use this awesome gift to your best advantage, there is nothing you can't do." - Donna Fargo
For the complete Motivational, review Invalid Link Removed.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 20 x 20 sprint/10 sec easy
c. 4 x 50 sec sprint/10 sec easy
d. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Plate Lateral Raises 6 x 15
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 25 min
Session 2
Recline Bike 20 min @ 110-112 rpm
NO sleep last night - given that Sunday is the ONLY day I "allow" myself to "sleep in" or my body to "catch up" on any sleep it "misses" throughout the week, I didn't get up for almost half a day later than I usually would, LOL, enjoying the feeling of waking and just lounging and drifting back in and out of sleep (a rarity for me, since most Sundays my body still wakes on the clock to 0330 and won't go back to sleep)...Anyways, ready as anything for HIIT this morning. No beanie today, since it’' been so humid the last week (think wearing it was contributing a little to my light-headedness during training last week, too). Sprints were good, albeit not as explosive as they were in starting off last week, but endurance was definitely there and I ended up doing several longer sprints towards the end of the session...Brisk walk to the gym and straight down to business, wanting to get resistance training over as fast as possible, since I was feeling a little nauseous after HIIT (and had a first training session with a new client about the time I got back to the hotel after my own training). Behind-the-neck BB Military Press was painful for me today, so not a lot of changes here from last week, although I was not able to do as many for the first set as I was last week. Skipping after sets of the former was fine - calves looking decently defined. To "make up" for my lack of strength with Behind-the-neck BB Military Press, I upped my Rear Delt Flyes weight by 15 pounds. BB Military Press was a little better than its rear counterpart, but "matched" the reps to the latter. Skipping fine, delt definition coming out nicely. Did Plate Hammer Raises today, to hit my lateral delts a little more (as well as anterior), and also because I was getting light-headed about this time - painful, but manageable. Almost tripped on one set of skipping here, but "caught" myself. Instead of doing Single-Arm Lateral Delts today, just did them together, with a little lighter weight than last week (and plates, not dumbbells), but with a faster tempo, to feel more of a burn. Having to really concentrate on my skipping after each set, slower and then faster to keep myself "on my toes". Stiff-Legged BB Deadlifts were fine - stretching down lower, with no sore mid to lower back as there was last week. Relieved to finish and just get on the Recline Bike for 20 minutes...Slept for an hour from ~1030 and that was it for the day. After last week's evening cardio sessions, knowing how much the 7-mile runs took out of me, decided to make those ones on Wednesday and Saturday - when no resistance training in the morning, and do 20 minutes on the Recline Bike on Monday and Friday evenings pre-bed. As it was, when it came time to do my evening cardio session, it was raining outside, so down to the hotel Fitness Room it was anyways. Wore a hoodie, to make sure I got and stayed hot (instead of a beanie). Right from the start, right superiomedial knee was very painful and throbbing (even afterwards - for quite a long time), and it was just determination NOT to not do it and keep going that got the session done...NEVER SURRENDER!!!
Invalid Link Removed
packers6211
Well-known member
Never Surrender!!! DANG Straight girl!! Awesome post as always. I don't see how you have the energy for your volume of cardio! I'd have to take a hit of crack to do half that jk haha.
Rosie Chee
The Female Terminator
It's not that much - just intense, LOL. Whether energy or not though, it just gets done because it HAS to be! NO excuses!
Tryin' to, bud! Tryin' to make sure I can SLEEP tonight!
~Rosie~
truthornothin
Well-known member
I hear you on the energy or not. I was not at all in the mood for legs today I was tired and unmotivated, somehow after the first set of warm ups the motivation hit me. The energy I didn't have was all of a sudden available and with reserves. That is why I always go to the gym even on days I really don't want to and sometimes it is on those days that my workouts really shine.
And Rosie, regarding judging the top heavy guys that never work legs....I know that its not my place to judge, I just feel that they do not work them because it is hard. If it were easy I am sure that they would have legs that balanced out their upper bodies. I mean seriously chest and arms are fun to work compared to squats. I'll withhold my judgement from here on in. I am just all about the aesthetic, but that is me. I shouldn't pass judgement because they don't see it that way.
truthornothin
Well-known member
Changed
The iron sits there in silent opposition
Unchanging in position
Its challenge ever present
To my will it won't be bent
I push and strain, I grunt and groan
But the iron still sits there like a stone
No matter how vicious my assault may be
I cannot change the iron the iron changes me
By me Yesterday
The iron sits there in silent opposition
Unchanging in position
Its challenge ever present
To my will it won't be bent
I push and strain, I grunt and groan
But the iron still sits there like a stone
No matter how vicious my assault may be
I cannot change the iron the iron changes me
By me Yesterday
MrKleen73
Legend
Rosie sounds like you are having some good weeks. I can't even imagine how lean you are right now. I bet you look AMAZING!!!!
I need to get myself back down around 7, and am starting it now. Here is a link to my new log for Fat Free, I know you wanted a link when I started it.
Come and support me as I FORCE MYSELF TO GET LEAN AGAIN with the help of AppNut Fat Free! I haven't had a serious plan to cut like this one in quite some time expecting great things here.
http://anabolicminds.com/forum/applied-nutriceuticals/196900-kleen-gets-lean.html
Thanks,
KLEEN!
I need to get myself back down around 7, and am starting it now. Here is a link to my new log for Fat Free, I know you wanted a link when I started it.
Come and support me as I FORCE MYSELF TO GET LEAN AGAIN with the help of AppNut Fat Free! I haven't had a serious plan to cut like this one in quite some time expecting great things here.
http://anabolicminds.com/forum/applied-nutriceuticals/196900-kleen-gets-lean.html
Thanks,
KLEEN!
Rosie Chee
The Female Terminator
Funny how it works like that - the days you're not "feeling it" and do it anyway are sometimes the day you can have the best sessions!
Re the "top heavy" guys, sometimes, yes, it can be because they do not like training legs because it is too hard. Or it could be that they are simply training for something different altogether. That said, you never know what a person's body has been through or their story, and some may not be able to do it because of past injuries or other such issues. In the end though, their choices are their own, just as ours are.
Powerful and profound!!!
"Good" weeks may not be quite the right word, Chris, but things are slowly starting to happen, yes. Thank you
I'm lean, but not lean to me, and I know you know what I mean - I guess when I am finally satisfied with my waist to iliac spine, then I will be "adequate" for me...I KNOW you can and WILL get back there and you know I'm in there supporting you. FAT FREE is something I have [silently - for the most part] observed - anything from Dirk works, so will be interesting to see how it treats you, since I know your nutrition and training are already "perfect" for you.
~Rosie~
John Smeton
Legend
Keep up the good work Rosie. Your stuff on facebook is motivating
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
My Body WILL Fall In Line!
MOTIVATIONAL QUOTE OF THE DAY
Catch Your Star by Shannon M. Dickinson
Catch the star that holds your destiny -
the one that forever twinkles in your heart
Take advantage of precious opportunities
while they still sparkle before you
Always believe that your ultimate goal
is attainable as long as you
commit yourself to it
Though barriers may sometimes
stand in the way of your dreams
remember your destiny is hiding behind them
Accept the fact that not everyone
is going to approve of the choices you make
but have faith in your judgement
Catch the star that twinkles in your heart
and it will lead you to your destiny’s path
Follow that pathway and uncover the
sweet surprises that await you
Take pride in your accomplishments
as they are steppingstones to your dreams
Understand that you may make mistakes
but don’t let them discourage you
Value your capabilities and talents
for what they are make you truly unique
The greatest gifts in life are not purchased
but acquired through hard work
and determination
Find the star that twinkles in your heart
for you are capable of making
your biggest dreams come true
Give your hopes everything you’ve got
and you will catch the star
that holds your destiny
TRAINING
Tuesday
Skip x 1,200 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 10, 8, 6, 6
2. Dips 4 x 10, 8, 8, 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12
5. V-Bar Tricep Push-Down 4 x 8, 8, 6, 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12, 10, 10, 10
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 20, 15, 15, 10
11. Ab Rollout 4 x 15
12. Pikes (on bench) 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stretch 20 min
Surprising turn of events today. At 0140 I was STILL NOT asleep, although I felt like I was close, so took half a scoop of G8 then (all other "pre-bed" supplements taken well earlier on Monday - before I had >4,500 calories because for some random reason I was STARVING and CRAVING like no one's business, which was well outside my Lean Gains 8-hour feeding window, yes, but eh; spankings later). Don't remember too much not long after that, knowing I passed out before 0200! Anyways, I slept solidly through to 1536, when I was woken by a text - so an UNinterrupted ~13.5 hours sleep! CanNOT even remember the last time that happened! Awesome in that I got the sleep - body must have needed it desperately after last week (and rightly so), but NOT awesome in that it kind of screwed up my day as far as training (good thing it wasn’t a day where I have scheduled a pm cardio session) and supplement doses, etc. Not to be deterred, I decided to wait until a LOT later on to do my training, and headed to the gym ~2200 for it...There were still quite a few people there at that time, although it was nearly empty by 2300 (and far less people than at ~0530 in the morning!). Anyways, started out with skipping, adding to what I did last week, ignoring my right ankle, which felt tender and like it was going to roll...Then onto the weights - what I was looking FORWARD to. Able to do more reps today on Close-Grip BB Bicep Curls, which was good, since I have been struggling with these badly the last few weeks. Dips I just went low on, and stopped when the pain in my right anterior delt became TOO sharp. Skipping fine between, although finding my feet were "dragging" a little. Used the weight I STARTED at last week re Incline DB Hammer Bicep Curls and was able to do 12 reps on all four sets, so stoked about that! Vascularity by this point was like wow, my delts and arms - forearms especially - looking DRY and covered in blue spider lines. Despite that, I found myself getting quite frustrated during the skipping, coming close to growling aloud at one point, so annoyed was I at myself. Increased the weight on V-Bar Tricep Push-Downs and managed well there. Increased my weight from last week re DB Zottoman Curls by five pounds, managing six reps on each set before having to dropset down to last week's weight, forearms so pumped and tight that it was an effort even at the lighter weight! DB French Press was fine, although the last rep on the last couple of sets was an effort. The way my delts look when I'm skipping gives me something to aim for when I am RELAXED. Abs' triset was effective - changed the Plank for Pikes, feeling every single one, my left hip POPPING in and out terribly each time I lowered my legs though, which is NOT cool (that hip has been bad for a long time, but been gradually getting worse over the last few weeks, so much so that it affects me when doing Rope Crunches!) I was sweating a lot almost from the start, especially since I chose to wear a beanie throughout my resistance training, but didn't let it bother me...Finished off on the Recline Bike, legs surprisingly fresh and able to spin a little faster. Walking around afterwards, I felt like I was walking on air!...The walk back to the hotel was pleasant. I definitely prefer walking in the dark with the roads almost deserted to during the day. Calming and peaceful on the mind...Stretched when I got back to the hotel...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 4 min jogging
Stretch 10 min
Session 2
Run 7 miles @ 5.3 min/mile pace
Stretch 10 min
All-nighter from Tuesday (since I was only walking home from the gym after Tuesday's training not long after midnight!)...Had to walk back to the gym for a client at 0500 and felt completely shattered when I got there, just wanting to be curled up in bed asleep. But, got through, and on the way back to the hotel did my HIIT - albeit only eight sprints today, not managing them well, my right ankle giving me a little issue (from all the skipping on Tuesday), cutting it short instead of going for 20 minutes, figuring it'd be ok (and probably help with recovery a little too)...Closed my eyes at ~1745 and slept for an hour, woken by a text. Just feeling so completely shattered, my body aching all over, going for a 7-mile run is the LAST thing I wanted to do, but damn it, I WILL do what I have to. Besides, it's a beautiful day outside. So, headed off for my run, legs dragging, breathing shallow. At the 11-minute mark my right knee started seizing up on me, but I kept on going, trying to push myself HARDER, only to have my left shin start with shooting pains not too long after I'd turned at the half-way mark. Assaulted by things I would rather forget, I forced my body to a faster pace, but was only able to manage it for a while, angry at myself for not being able to hold it. VERY relieved to see the hotel and, if you can fall UP stairs, that's what I did back to my room, my legs screaming for the relief that stretching brought, my right knee in agony all over by then...
MOTIVATIONAL QUOTE OF THE DAY
Catch Your Star by Shannon M. Dickinson
Catch the star that holds your destiny -
the one that forever twinkles in your heart
Take advantage of precious opportunities
while they still sparkle before you
Always believe that your ultimate goal
is attainable as long as you
commit yourself to it
Though barriers may sometimes
stand in the way of your dreams
remember your destiny is hiding behind them
Accept the fact that not everyone
is going to approve of the choices you make
but have faith in your judgement
Catch the star that twinkles in your heart
and it will lead you to your destiny’s path
Follow that pathway and uncover the
sweet surprises that await you
Take pride in your accomplishments
as they are steppingstones to your dreams
Understand that you may make mistakes
but don’t let them discourage you
Value your capabilities and talents
for what they are make you truly unique
The greatest gifts in life are not purchased
but acquired through hard work
and determination
Find the star that twinkles in your heart
for you are capable of making
your biggest dreams come true
Give your hopes everything you’ve got
and you will catch the star
that holds your destiny
TRAINING
Tuesday
Skip x 1,200 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 10, 8, 6, 6
2. Dips 4 x 10, 8, 8, 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12
5. V-Bar Tricep Push-Down 4 x 8, 8, 6, 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12, 10, 10, 10
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 20, 15, 15, 10
11. Ab Rollout 4 x 15
12. Pikes (on bench) 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stretch 20 min
Surprising turn of events today. At 0140 I was STILL NOT asleep, although I felt like I was close, so took half a scoop of G8 then (all other "pre-bed" supplements taken well earlier on Monday - before I had >4,500 calories because for some random reason I was STARVING and CRAVING like no one's business, which was well outside my Lean Gains 8-hour feeding window, yes, but eh; spankings later). Don't remember too much not long after that, knowing I passed out before 0200! Anyways, I slept solidly through to 1536, when I was woken by a text - so an UNinterrupted ~13.5 hours sleep! CanNOT even remember the last time that happened! Awesome in that I got the sleep - body must have needed it desperately after last week (and rightly so), but NOT awesome in that it kind of screwed up my day as far as training (good thing it wasn’t a day where I have scheduled a pm cardio session) and supplement doses, etc. Not to be deterred, I decided to wait until a LOT later on to do my training, and headed to the gym ~2200 for it...There were still quite a few people there at that time, although it was nearly empty by 2300 (and far less people than at ~0530 in the morning!). Anyways, started out with skipping, adding to what I did last week, ignoring my right ankle, which felt tender and like it was going to roll...Then onto the weights - what I was looking FORWARD to. Able to do more reps today on Close-Grip BB Bicep Curls, which was good, since I have been struggling with these badly the last few weeks. Dips I just went low on, and stopped when the pain in my right anterior delt became TOO sharp. Skipping fine between, although finding my feet were "dragging" a little. Used the weight I STARTED at last week re Incline DB Hammer Bicep Curls and was able to do 12 reps on all four sets, so stoked about that! Vascularity by this point was like wow, my delts and arms - forearms especially - looking DRY and covered in blue spider lines. Despite that, I found myself getting quite frustrated during the skipping, coming close to growling aloud at one point, so annoyed was I at myself. Increased the weight on V-Bar Tricep Push-Downs and managed well there. Increased my weight from last week re DB Zottoman Curls by five pounds, managing six reps on each set before having to dropset down to last week's weight, forearms so pumped and tight that it was an effort even at the lighter weight! DB French Press was fine, although the last rep on the last couple of sets was an effort. The way my delts look when I'm skipping gives me something to aim for when I am RELAXED. Abs' triset was effective - changed the Plank for Pikes, feeling every single one, my left hip POPPING in and out terribly each time I lowered my legs though, which is NOT cool (that hip has been bad for a long time, but been gradually getting worse over the last few weeks, so much so that it affects me when doing Rope Crunches!) I was sweating a lot almost from the start, especially since I chose to wear a beanie throughout my resistance training, but didn't let it bother me...Finished off on the Recline Bike, legs surprisingly fresh and able to spin a little faster. Walking around afterwards, I felt like I was walking on air!...The walk back to the hotel was pleasant. I definitely prefer walking in the dark with the roads almost deserted to during the day. Calming and peaceful on the mind...Stretched when I got back to the hotel...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 4 min jogging
Stretch 10 min
Session 2
Run 7 miles @ 5.3 min/mile pace
Stretch 10 min
All-nighter from Tuesday (since I was only walking home from the gym after Tuesday's training not long after midnight!)...Had to walk back to the gym for a client at 0500 and felt completely shattered when I got there, just wanting to be curled up in bed asleep. But, got through, and on the way back to the hotel did my HIIT - albeit only eight sprints today, not managing them well, my right ankle giving me a little issue (from all the skipping on Tuesday), cutting it short instead of going for 20 minutes, figuring it'd be ok (and probably help with recovery a little too)...Closed my eyes at ~1745 and slept for an hour, woken by a text. Just feeling so completely shattered, my body aching all over, going for a 7-mile run is the LAST thing I wanted to do, but damn it, I WILL do what I have to. Besides, it's a beautiful day outside. So, headed off for my run, legs dragging, breathing shallow. At the 11-minute mark my right knee started seizing up on me, but I kept on going, trying to push myself HARDER, only to have my left shin start with shooting pains not too long after I'd turned at the half-way mark. Assaulted by things I would rather forget, I forced my body to a faster pace, but was only able to manage it for a while, angry at myself for not being able to hold it. VERY relieved to see the hotel and, if you can fall UP stairs, that's what I did back to my room, my legs screaming for the relief that stretching brought, my right knee in agony all over by then...
Invalid Link Removed
truthornothin
Well-known member
Rosie, Rosie, Rosie, I applaud and respect your warrior spirit, yet I worry for you at the same time. You push through pain I wish you wouldn't. Pushing through excruciating muscle pain, here, here I am all for it and all on your side. Pushing through Knee and shoulder pain, any joint and tendon pain. That is a dangerous choice to make(I know, I have the scars re-attached bicep and titanium button to prove it). Careful with those knees. And Good Job on the workout..Great and impressive gains..Now take care of yourself dammit!
Rosie Chee
The Female Terminator
Don't worry about me, David. Physical pain I am used to and pushing through it is nothing, so much more preferable to other pain. I have dealt with my knee pain for years now - it is something that will never go away, and since I can do nothing about the condition of my knees (except, if I want no pain, to avoid exercise that causes it - which is NEVER going to happen), I soldier through. My shoulders I have been ignoring since 2006, but after last year, I am a little more careful with them (since I do not want what happened to my right to happen to my left and put me out of training for more time!), but that is a small concession...Thanks
Today is going to be another finishing around midnight training session and all-nighter...~Rosie~
packers6211
Well-known member
Rosie for some odd reason I kept seeing spankings in your post lol. I feel yah on the shoulder. I had knee pain couple years back, and when I started loosing weight it vanished. My shoulder though is no where near back to normal.
truthornothin
Well-known member
I don't know how you do it, but keep on keeping on. No nothing that will keep you out of training that is no fun at all. I look forward to your update. I am still trying to figure out why my bicep it sore after a push work out chest shoulders and tri's ? Makes not sense. Perhaps it is having sympathy pains for my triceps which I totally fried! Do what you do and tell us all about it. Worrying is what I do bestDon't worry about me, David. Physical pain I am used to and pushing through it is nothing, so much more preferable to other pain. I have dealt with my knee pain for years now - it is something that will never go away, and since I can do nothing about the condition of my knees (except, if I want no pain, to avoid exercise that causes it - which is NEVER going to happen), I soldier through. My shoulders I have been ignoring since 2006, but after last year, I am a little more careful with them (since I do not want what happened to my right to happen to my left and put me out of training for more time!), but that is a small concession...Thanks
~Rosie~
Rosie Chee
The Female Terminator
Maybe because I mention them, LOL...I feel ya, bud. My shoulder/s will never be "normal", I don't think - all I can do is try to remember to be "nice" to them...
I don't know how you do it, but keep on keeping on. No nothing that will keep you out of training that is no fun at all. I look forward to your update. I am still trying to figure out why my bicep it sore after a push work out chest shoulders and tri's ? Makes not sense. Perhaps it is having sympathy pains for my triceps which I totally fried! Do what you do and tell us all about it. Worrying is what I do best
There's nothing ELSE to do, David!...Perhaps you used it during an exercise and didn't realize it? Or it could be an effect from an injury...DON'T worry! STOP worrying! But yes, I will - headed to the gym in a few minutes!!!
~Rosie~
Rosie Chee
The Female Terminator
I'm standing on the outside...looking in...
MOTIVATIONAL QUOTE OF THE DAY
"Even the strongest looking men and women fall sometimes!...Reality hits, we have to look deep inside and face realities and truths that are hard to swallow...you begin to find yourself, your purpose on this earth and it is most likely going to get harder before you break through. But when that shift happens the sheer strength in freedom, peace, and serenity is breath taking...Thank you God for sending me to that place so I can see the beauty in this one!" - Ben Booker
For the complete Motivational, review Invalid Link Removed.
TRAINING
Thursday
CrossTrainer 10 min
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 5 x 12, 12, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on DB) 5 x 8
3. Skip 5 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Supinated Lat Pull-Downs 2 x 12, 8
8. Cable CrossOvers 2 x 12
9. Skip 2 x 100 revolutions
TriSet D -
10. Single-Arm Bent Over DB Rows 1 x 8 per side
11. Cable Flyes 1 x 10
12. Skip 1 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stretch 20 min
Dosed G8 at 0029 this morning and was asleep by 0200. Woke once mid-morning to a text and then was instantly back out until another text at 1426. Like Tuesday, it took me quite a while to "wake up", not even wanting to get out of bed, my head feeling like someone was playing drums in it, stuffy, ears hurting, not great. However, after ~12.5 hours of sleep, it was definitely time to get UP. Also on waking, SHARP pain DEEP in my LEFT shoulder, a little like my right was back in late November (please let it be nothing serious!). As with Tuesday, decided to do my training later on at night, not walking up to gym until close to 2230...Started off with 10 minutes on the CrossTrainer. Beanie on again today, making my head feel even warmER. Legs ok, but right shoulder/arm was in pain during, even keeping it in an invisible sling across my stomach...Started off the same as last week re Single-Arm Bent Over DB Rows, with LEFT side this time, to give my right a chance to "recover" some - used the same weight as last week to start, not managing as many on the first set, but fine the second, going up by five pounds for the last three sets (and yes, adding in a fifth set from last week), managing ok, although feeling sharp pain in my shoulders on the last couple of reps on each of the last two sets; vascularity DRY ROPES, particularly through/in my left delt and bicep. Push-Ups were ok - used a higher bench than last week re feet on, and went down slower as well, my shoulders feeling EVERY rep. Skipping to finish off each triset was fine. Used the same weights as last week re TriSet B. Did BB Bent Over Rows at a tempo of 1-1-1 this time, making it harder, trying as hard as possible to keep my right elbow in, but failing miserably. Incline BB Bench Press wasn't difficult until the last rep of the last set, so will up the weight next week - strength improving here, which is good. Added in Supinated Lat Pull-Downs and Cable CrossOvers today - wanting to do MORE for my back and chest. Plus an additional triset incorporating another set of Single-Arm Bent Over DB Rows (since I have seen the best increases in my arms since including these in my training) and Cable CrossOvers (since I want to include more of these in my training henceforth), loving the definition and vascularity each brought out. Favouring right knee (which has superiomedial swelling) during all skipping for TriSets B through D, painful still from yesterday...Finished with 20 minutes on the Recline Bike, trying to spin a little faster, limited by the pain in my right knee, but digging in regardless...
Friday
Session 1
Recline Bike 20 min @ 108-112 rpm
Stretch 28 min
Session 2
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15
2. Reverse Curls (on bench) 3 x 15
3. Pikes (on bench) 3 x 21
Skip x 300 revolutions
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. Rear Flyes 3 x 10
8. Plate Lateral Raises 3 x 15
9. Plate Hammer Raises 3 x 10
Skip x 300 revolutions
TriSet D -
10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
Skip x 300 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stopped by the supermarket on my way home from the gym (from Thursday's training, since I left the gym just after midnight). Ended up devouring ~4,500 calories from 0100-0200, I was that hungry (although, after training, it's not UNusual and quite "normal" for me to do this)...Was still wide awake at 0330, which is when I would normally "get up", but no way was I going to get ready for training having eaten all that not so long ago, deciding to wait until a similar time to do my weights tonight. At 0440 though, I took half a scoop of G8 and sat back in my desk chair to watch the second episode of Missing. Dozed off lightly for ~2 hours, which can't really be counted as a "night's sleep" (even though, until recently, it WAS what my "night's sleep" mostly WAS), more of a "nap". Wide awake, up it was again, to continue on my "day", eating some more. And then some more. Seriously, what is WITH the even MORE pronounced appetite than usual (especially on the heels of me wanting NOT to be like this)?!...Anyways, since today is a "double" training day, I did what SHOULD be my "evening cardio" late morning (since I planned on doing my weights later tonight), after that wolfing down close to another 4,000 calories (I know, just after CARDIO!), not really caring about it by that point. Left shoulder IN the shoulder still hurting sharply, even at rest, doing NOTHING?...After spending the mid-afternoon a bit lacklustre re energy, surprised myself when it came to HIIT, my sprints fast and explosive! Right knee was a small bother starting out, but the heat seemed to "take away" the pain - until after I'd finished my sprints (when my left arch was also causing issue). On my return, I weighed myself (not something I usually do at the "end" of the day), just to see what was what, and no wonder my knees are in pain, LOL - I am just over 10 pounds heavier (although, granted, the majority of that is food and water weight from my eating this week, hopefully with some muscle mass, and no doubt a little bodyfat) than I was when I did this very training session last week!...Headed off to the gym in high spirits, looking forward to hammering my body into submission! Started out with TriSet A - weight a little more than last week, adding more reps to each exercise, loving the Pikes especially. No beanie for this session - my body has been like a FURNACE all day and didn't need any MORE heating! On a whim I decided after my last set of Pikes to do 300 skipping revolutions between each change of trisets (since today they were not a part of the triset) - noticed the pain in my right knee from the start, and ended up favouring it badly from there on. Not to worry, during TriSet B I just stood with more weight on my left leg. Left the weights the same as this session last week - my left wrist in quite the agony, deep in the bone, the pain located where I've fractured it twice, gritting my teeth and pushing through it. Had to "shake" my left wrist a little between exercises to help me manage. Loving the "dry" vascularity I could see from the first set of 21s, seeing that double vein separation in my biceps (actually noticed fresh stretch marks on my biceps today, indicating muscle growth, so pleased with it). Biceps were pumped and painful by the end of the last set of Alternate DB Hammer Bicep Curls. Skipping was a hodgepodge of favouring my right knee, but still done to par. Rear Flyes were an effort, particularly on the last set, feeling it in my traps, my neck "clicking" and "creaking" back into place when I turn-twisted it after each set. Used plates instead of dumbbells for Lateral Raises today, to help my wrists a little re less pain, doing them at a fast tempo to keep the intensity up. Plate Hammer Raises were painful, but worth it. Decided to do something different re Back that I haven't done before (with Clients yes, but not personally in my own training): Neutral Grip Seated Cable Rows, but each arm with its own handle, bringing my elbows back as far as I could - increased the weight on the second set, but lowered it slightly for the third. Side-to-side DB Push-Ups were interesting, and on the eighth rep of the second set there was a loud crack in my right shoulder, followed by pain, that I ignored and pushed through. Finished off weights with a very FAST final 300 skipping revolutions...Onto the Recline Bike for post-weights cardio. I knew my right knee was NOT going to like it, but I did it anyway. Right now my body is my ENEMY and it MUST be brought to SUBMISSION and just DO as it's TOLD! Kept the pace "reasonable" - fast enough, but not too fast to aggravated my knee further (although anything would, really)...Limped on home, my left shoulder in sharp pain as well, LOL. Walking home made me suddenly miss doing long walks alone in the dark, the stars twinkling overhead, with barely another soul around to "disturb" me. It's so peaceful, so calming, still...
MOTIVATIONAL QUOTE OF THE DAY
"Even the strongest looking men and women fall sometimes!...Reality hits, we have to look deep inside and face realities and truths that are hard to swallow...you begin to find yourself, your purpose on this earth and it is most likely going to get harder before you break through. But when that shift happens the sheer strength in freedom, peace, and serenity is breath taking...Thank you God for sending me to that place so I can see the beauty in this one!" - Ben Booker
For the complete Motivational, review Invalid Link Removed.
TRAINING
Thursday
CrossTrainer 10 min
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 5 x 12, 12, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on DB) 5 x 8
3. Skip 5 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Supinated Lat Pull-Downs 2 x 12, 8
8. Cable CrossOvers 2 x 12
9. Skip 2 x 100 revolutions
TriSet D -
10. Single-Arm Bent Over DB Rows 1 x 8 per side
11. Cable Flyes 1 x 10
12. Skip 1 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stretch 20 min
Dosed G8 at 0029 this morning and was asleep by 0200. Woke once mid-morning to a text and then was instantly back out until another text at 1426. Like Tuesday, it took me quite a while to "wake up", not even wanting to get out of bed, my head feeling like someone was playing drums in it, stuffy, ears hurting, not great. However, after ~12.5 hours of sleep, it was definitely time to get UP. Also on waking, SHARP pain DEEP in my LEFT shoulder, a little like my right was back in late November (please let it be nothing serious!). As with Tuesday, decided to do my training later on at night, not walking up to gym until close to 2230...Started off with 10 minutes on the CrossTrainer. Beanie on again today, making my head feel even warmER. Legs ok, but right shoulder/arm was in pain during, even keeping it in an invisible sling across my stomach...Started off the same as last week re Single-Arm Bent Over DB Rows, with LEFT side this time, to give my right a chance to "recover" some - used the same weight as last week to start, not managing as many on the first set, but fine the second, going up by five pounds for the last three sets (and yes, adding in a fifth set from last week), managing ok, although feeling sharp pain in my shoulders on the last couple of reps on each of the last two sets; vascularity DRY ROPES, particularly through/in my left delt and bicep. Push-Ups were ok - used a higher bench than last week re feet on, and went down slower as well, my shoulders feeling EVERY rep. Skipping to finish off each triset was fine. Used the same weights as last week re TriSet B. Did BB Bent Over Rows at a tempo of 1-1-1 this time, making it harder, trying as hard as possible to keep my right elbow in, but failing miserably. Incline BB Bench Press wasn't difficult until the last rep of the last set, so will up the weight next week - strength improving here, which is good. Added in Supinated Lat Pull-Downs and Cable CrossOvers today - wanting to do MORE for my back and chest. Plus an additional triset incorporating another set of Single-Arm Bent Over DB Rows (since I have seen the best increases in my arms since including these in my training) and Cable CrossOvers (since I want to include more of these in my training henceforth), loving the definition and vascularity each brought out. Favouring right knee (which has superiomedial swelling) during all skipping for TriSets B through D, painful still from yesterday...Finished with 20 minutes on the Recline Bike, trying to spin a little faster, limited by the pain in my right knee, but digging in regardless...
Friday
Session 1
Recline Bike 20 min @ 108-112 rpm
Stretch 28 min
Session 2
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15
2. Reverse Curls (on bench) 3 x 15
3. Pikes (on bench) 3 x 21
Skip x 300 revolutions
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. Rear Flyes 3 x 10
8. Plate Lateral Raises 3 x 15
9. Plate Hammer Raises 3 x 10
Skip x 300 revolutions
TriSet D -
10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
Skip x 300 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Stopped by the supermarket on my way home from the gym (from Thursday's training, since I left the gym just after midnight). Ended up devouring ~4,500 calories from 0100-0200, I was that hungry (although, after training, it's not UNusual and quite "normal" for me to do this)...Was still wide awake at 0330, which is when I would normally "get up", but no way was I going to get ready for training having eaten all that not so long ago, deciding to wait until a similar time to do my weights tonight. At 0440 though, I took half a scoop of G8 and sat back in my desk chair to watch the second episode of Missing. Dozed off lightly for ~2 hours, which can't really be counted as a "night's sleep" (even though, until recently, it WAS what my "night's sleep" mostly WAS), more of a "nap". Wide awake, up it was again, to continue on my "day", eating some more. And then some more. Seriously, what is WITH the even MORE pronounced appetite than usual (especially on the heels of me wanting NOT to be like this)?!...Anyways, since today is a "double" training day, I did what SHOULD be my "evening cardio" late morning (since I planned on doing my weights later tonight), after that wolfing down close to another 4,000 calories (I know, just after CARDIO!), not really caring about it by that point. Left shoulder IN the shoulder still hurting sharply, even at rest, doing NOTHING?...After spending the mid-afternoon a bit lacklustre re energy, surprised myself when it came to HIIT, my sprints fast and explosive! Right knee was a small bother starting out, but the heat seemed to "take away" the pain - until after I'd finished my sprints (when my left arch was also causing issue). On my return, I weighed myself (not something I usually do at the "end" of the day), just to see what was what, and no wonder my knees are in pain, LOL - I am just over 10 pounds heavier (although, granted, the majority of that is food and water weight from my eating this week, hopefully with some muscle mass, and no doubt a little bodyfat) than I was when I did this very training session last week!...Headed off to the gym in high spirits, looking forward to hammering my body into submission! Started out with TriSet A - weight a little more than last week, adding more reps to each exercise, loving the Pikes especially. No beanie for this session - my body has been like a FURNACE all day and didn't need any MORE heating! On a whim I decided after my last set of Pikes to do 300 skipping revolutions between each change of trisets (since today they were not a part of the triset) - noticed the pain in my right knee from the start, and ended up favouring it badly from there on. Not to worry, during TriSet B I just stood with more weight on my left leg. Left the weights the same as this session last week - my left wrist in quite the agony, deep in the bone, the pain located where I've fractured it twice, gritting my teeth and pushing through it. Had to "shake" my left wrist a little between exercises to help me manage. Loving the "dry" vascularity I could see from the first set of 21s, seeing that double vein separation in my biceps (actually noticed fresh stretch marks on my biceps today, indicating muscle growth, so pleased with it). Biceps were pumped and painful by the end of the last set of Alternate DB Hammer Bicep Curls. Skipping was a hodgepodge of favouring my right knee, but still done to par. Rear Flyes were an effort, particularly on the last set, feeling it in my traps, my neck "clicking" and "creaking" back into place when I turn-twisted it after each set. Used plates instead of dumbbells for Lateral Raises today, to help my wrists a little re less pain, doing them at a fast tempo to keep the intensity up. Plate Hammer Raises were painful, but worth it. Decided to do something different re Back that I haven't done before (with Clients yes, but not personally in my own training): Neutral Grip Seated Cable Rows, but each arm with its own handle, bringing my elbows back as far as I could - increased the weight on the second set, but lowered it slightly for the third. Side-to-side DB Push-Ups were interesting, and on the eighth rep of the second set there was a loud crack in my right shoulder, followed by pain, that I ignored and pushed through. Finished off weights with a very FAST final 300 skipping revolutions...Onto the Recline Bike for post-weights cardio. I knew my right knee was NOT going to like it, but I did it anyway. Right now my body is my ENEMY and it MUST be brought to SUBMISSION and just DO as it's TOLD! Kept the pace "reasonable" - fast enough, but not too fast to aggravated my knee further (although anything would, really)...Limped on home, my left shoulder in sharp pain as well, LOL. Walking home made me suddenly miss doing long walks alone in the dark, the stars twinkling overhead, with barely another soul around to "disturb" me. It's so peaceful, so calming, still...
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Last edited:
packers6211
Well-known member
Haha good ole G8 I got to start taking mine again. I stop for a while but rememberd I had some.
truthornothin
Well-known member
Rosie,
I still don't know how you consume all those calories and stay so lean, you eat more than me. Of course I consider cardio a scourge, so I have to eat less as it is just too boring to do it. I'd like to report that my last weeks pr on squats is this week's normal squat routine. Adaptation is a beautiful thing. Mind those knees and shoulders. I'd like to leave you with a little motivational music for your next workout and for whoever else enjoys good Kick A$$ music
Invalid Link Removed
I still don't know how you consume all those calories and stay so lean, you eat more than me. Of course I consider cardio a scourge, so I have to eat less as it is just too boring to do it. I'd like to report that my last weeks pr on squats is this week's normal squat routine. Adaptation is a beautiful thing. Mind those knees and shoulders. I'd like to leave you with a little motivational music for your next workout and for whoever else enjoys good Kick A$$ music
Invalid Link Removed
Rosie Chee
The Female Terminator
We'll see how it goes...To date, IGF-2 is the only natural Growth Hormone booster that has worked with (and not against) my body...Still early days with G8 yet (and not typical ones at that)...
I get that a lot - only today from someone almost three times my mass, I was told he only consumed ~2,700 calories a day to my ~4,300, and got the "how can you eat so much?" People need to realize that EVERYthing is INDIVIDUAL. It's not about comparing myself to anyone - my body is very difference (and I've accepted that), and I just eat for me, doing what I know works. It's not about doing cardio or anything else re my caloric intake - it's just how it is.
Excellent re your squats, David! :thumbsup:
Great song (and band)
Yes, I am about to update Friday night's training session now..."Minding" is NOT something I did with it...At all...
~Rosie~
Rosie Chee
The Female Terminator
Break Me Down
MOTIVATIONAL QUOTE OF THE DAY
"Walk your path one step at a time – with courage, faith, and determination. Keep your head up and cast your dreams to the stars. Soon your steps will become firm, and your footing will be solid again. A path that you never imagined will become the most comfortable direction you could have ever hoped to follow.
"Keep your belief in yourself and walk into your new journey. You will find it magnificent, spectacular, and beyond your wildest imaginings." - Vicki Silvers
TRAINING
Recline Bike 20 min @ 112 rpm
Stretch 30 min
Took half a scoop of G8 at 0432 and went to bed 10 minutes later. Asleep by 0500. Woke on the hour every hour from 1000-1300, and, feeling completely shattered, went back to bed at 1310, finally waking at 1510 (woken by a text). As with every other day this week I have slept, took a real EFFORT to NOT just lie back down and go back to sleep, getting up to start my "day"...Waited a couple of hours before doing cardio - decided to do the Recline Bike and leave my run until later (when it's dark and likely to be deserted out - I like it better that way). Right knee was really bad and every spin felt like someone was stabbing me with a very sharp knife in the superiomedial aspect of it. Regardless, I didn't want it to be a "slow" session and gritted my teeth, forcing my legs to spin. Right knee was NOT very happy afterwards, although relieved to be done, throbbing with both pain and heat...Stretching did little to "ease" anything today. Although my mind screams protest against the idea because this week has been so terrible with everything BUT training, I quickly made the SMART decision NOT to do a second cardio session and give my knees a chance to recuperate a little...
MOTIVATIONAL QUOTE OF THE DAY
"Walk your path one step at a time – with courage, faith, and determination. Keep your head up and cast your dreams to the stars. Soon your steps will become firm, and your footing will be solid again. A path that you never imagined will become the most comfortable direction you could have ever hoped to follow.
"Keep your belief in yourself and walk into your new journey. You will find it magnificent, spectacular, and beyond your wildest imaginings." - Vicki Silvers
TRAINING
Recline Bike 20 min @ 112 rpm
Stretch 30 min
Took half a scoop of G8 at 0432 and went to bed 10 minutes later. Asleep by 0500. Woke on the hour every hour from 1000-1300, and, feeling completely shattered, went back to bed at 1310, finally waking at 1510 (woken by a text). As with every other day this week I have slept, took a real EFFORT to NOT just lie back down and go back to sleep, getting up to start my "day"...Waited a couple of hours before doing cardio - decided to do the Recline Bike and leave my run until later (when it's dark and likely to be deserted out - I like it better that way). Right knee was really bad and every spin felt like someone was stabbing me with a very sharp knife in the superiomedial aspect of it. Regardless, I didn't want it to be a "slow" session and gritted my teeth, forcing my legs to spin. Right knee was NOT very happy afterwards, although relieved to be done, throbbing with both pain and heat...Stretching did little to "ease" anything today. Although my mind screams protest against the idea because this week has been so terrible with everything BUT training, I quickly made the SMART decision NOT to do a second cardio session and give my knees a chance to recuperate a little...
Invalid Link Removed
Rosie Chee
The Female Terminator
...need the danger...need the pain...mustn't fall behind...
MOTIVATIONAL QUOTE OF THE DAY
"Life is a journey, not a destination." - Ralph Waldo Emerson
For the complete Motivational, review Invalid Link Removed.
TRAINING
Day OFF
After the beating (not that I didn't ENJOY giving it!) my body has taken this week (particularly the screwed up schedule), I am glad to have today off from training. As it is, I have to take a client through a session later on this evening, so I'm still going to be doing SOMEthing. Anyways, today is the other end of my 1.5 days awake, and even though I actually took half a scoop of G8 and got INTO bed at 0304, come 0420 I was still wide awake, so I just got back up and continued on with some client portfolios. Feeling it a little now, the beginnings of a migraine dawning, but I'll soldier on through, hopefully with a nap sometime today and the ability to sleep tonight - to get up at 0330 tomorrow morning!
OTHER NOTES
Body Composition
8.5% bodyfat - disgusting INcrease by 0.5% bodyfat from last week (0.1% for each "bad" day of eating), ARGH! Believe me, I can definitely see AND feel (so VERY Uncomfortable and HATING every second of it!) it too, GRRR! That said there IS positive news in there: Although I gained bodyfat, I gained at a HIGHER rate re lean mass, adding 1.9 pounds of lean mass and 0.7 pounds of bodyfat, for a ratio of 2.6:1 re lean mass to bodyfat. The lean gains are noticeable in my shoulders and arms - especially given that they have been appearing more and more defined (and ARE bigger re girths) as the week continued, whilst increased bodyfat is noticeable in my "tyre" (sigh)...Vascularity has been getting noticeably better as the week has gone on as well (diet no doubt playing a role here, since my carbohydrate consumption has been through the roof - 2-3 times what my "usual" is!)...There can be NO more weeks like this one though, no more steps BACKWARDS, as I do NOT have the time to afford it! This coming week I had better LOSE that 0.5% bodyfat - or ELSE!
Supplements
This week has not been the best as far as waking and sleeping, so supplement dosage timing has been all over the place, adapting for the day on what time I get up, whether or not it’s an all-nighter or not, etc., since I have done an all-nighter one day then slept for 12-13 hours the next, and so on. The ONLY thing has been different is the inclusion of G8 - started on Monday (change reflected in post #1). Taste is terrible. But, was out like a light within ~20 minutes of dosing it each time I used it, sleeping for 12-13 hours, almost UNinterrupted each time. Woke feeling like crap the "next" day though, my head pounding like it was going to explode (could be from going so long without water), and really struggling to force myself to GET up. I am going to use G8 for another week before I decide to continue or stop - the deep and restful sleep aside, if it IS indeed the G8 that has disrupted my schedule so badly, then I WILL stop it, because I would rather have my not-so-great sleep and schedule on track and making progress, than sleeping awesome and having my entire body out of whack and going backwards!
Supplementary Notes
Appetite has been EXTREMELY HIGH this week, particularly from Friday LAST week, and I have not seemed to be able to STOP eating (or want to, even though I feel so UNcomfortable and hate myself after every meal)! Has been interesting considering there were no changes last week aside from adding in AAv2 (and I had no issues up to Friday), and this week, the only difference this week has been adding in G8 (which should not affect anything, and has only served in giving my body sleep, albeit screwing up all my sleeping patterns from even what they WERE)...My body has been like a FURNACE, and if it continues like this, the air conditioning in my suite is going to find a new home in the 40s (Fahrenheit)...Energy has been relatively high when finally "awake" and training has been going exceptionally well (despite being done late at night, finishing around midnight)...Joints have not been so great. Left wrist has been in agony during quite a few exercises, the pain as deep some days as when I fractured it. My knees have been suffering, particularly my right one, and by the end of the week I've been limping around. My LEFT shoulder/biceps' tendon has been experiencing sharp pain on and off...Stress has been high and it's not been the best of weeks (despite the moments of light throughout it)...
April MuscleBombshell Contest
With the last week left I am JUST ahead in this contest! All votes/"Likes" and "Shares" count, so if you have a Facebook account, please help KEEP me there by "Liking" the MuscleBombshell.com page, and under the folder titled Invalid Link Removed (in the Photos section), clicking on my image (second in the bottom row) to "Like" and "Share" it. Thank You and God Bless!
FitnessX Magazine
On Friday I received the awesome news that I am now the new Sports Columnist for Invalid Link Removed! Very Stoked - thank you, Kat FitnessX Magazine is published bi-monthly, the next issue coming out re May/June, so I am excited for it! The column will focus specifically on "Training for a Marathon", allowing me to share a different area of my training knowledge and experience, and provide me opportunity to continue building more of a platform to help in gaining exposure within the fitness industry and reach out to more people.
Lyle MacDonald's Rapid Fat Loss Crash Diet
Despite my intention to continue with my adaptation of Lyle's "diet", this week has been another like the one not so long ago, with every other day actually well ABOVE even my "normal" caloric intake (by ~1,500 calories a day re daily average over the entire week), for some reason my body RAVENOUS and CRAVING food, especially carbohydrates in ANY form, like starving is going to become the new "norm" (my sleeping and waking patterns not helping either, no doubt - although I have been like this since last Friday).
To recap the last four weeks of "attempting" Lyle's "diet":
Week 1 - training good (started skip trisets this week re 2 days, 3 days re pm cardio); one "bad" day (re Lyle and Lean Gains); no AnaBeta this week; lost 0.6% bodyfat (9.1% to 8.5%).
Week 2 - training good (albeit "backwards" and messed up, skip trisets 3 days, 4 days re pm cardio); four "bad" days (re Lyle and Lean Gains); started AAv2 on Monday and back on AnaBeta, ran out of Erase on Thursday; lost 0.2% bodyfat (8.5% to 8.3%).
Week 3 - training good (skip trisets 3 days, 4 days re pm cardio); two "bad" days (re Lyle and one re Lean Gains); started Erase again on Tuesday; lost 0.3% bodyfat (8.3% to 8%).
Week 4 - training good (skip 4 days, 3 days re pm cardio); five "bad" days (re Lyle and Lean Gains); started G8 on Monday; one day all-nighter and next 12-13 hours re sleep all week; gained 0.5% bodyfat (8% to 8.5%).
The notes above definitely indicate that yes, it IS easier to lose bodyfat at "higher" body compositions. But, it also indicates that as I get leaner NUTRITION definitely has a role in my progress. This last week has been the worst in a long time and by no means anything close to "normal", and it shows. That all said, the week I felt the BEST was actually Week 1 - despite the fact that I felt drained by ~1000 every day. So, ONE "bad" nutrition day only allowed for me from now on - at the END of my "training week", the day BEFORE my weekly scheduled day OFF ALL training. That's how it's got to be, nothing for it. I must NOT let another week like this one happen EVER again!
So, whilst my "experiment" - if you can call it that, given that I didn't really stick to it at all! - with Lyle's "diet" was a complete failure as far as me actually staying on track with it, I HAVE learnt from the last four weeks the role that nutrition plays in my progress (not to mention, confirming more than ever how certain things make me feel afterwards) and certainly what I PREFER it to be, especially as far as the Lean Gains 16-hour fast/8-hour feeding window nutritional protocol being the "best" for MY body...Sooo...Going to make sure from now on I GET IT RIGHT!!! ALL the time!!! About time...
This week has been very draining (yes, despite all the sleep I've had - which, in all truth, 12-13 hours is far TOO MUCH for me, given that my "optimal" sleeping period is 4-5 hours for "best" function!), more mental than anything else. Ironically, the things you wish most you could just take an eraser and wipe away are the things that take the LONGEST time to "sort" out and UNuncomplicate. On top of that, I feel like I am being pulled in so many different directions right now, pressure from all sides to do this or that, and I really need to STOP thinking about what everyone ELSE wants and focus on what is going to be best for ME (yes, I said it - it's time for me to start considering and taking care of ME instead of everyone else for a change, and I know I've said this in the past, but I've never really done it until NOW). I am DEFINITELY ready for a break NOW, but I WILL hang in there and fight through, because that’s what I do! One more week left to finalize any decisions I have to make, and then it's full steam ahead from there, NO looking back! In the meantime, come at me next week - let's see what you've got! I'm MORE than READY now - you ain't taking me down! Embrace the danger. Embrace the pain. There won't be any more "falling behind" from this Warrior!
MOTIVATIONAL QUOTE OF THE DAY
"Life is a journey, not a destination." - Ralph Waldo Emerson
For the complete Motivational, review Invalid Link Removed.
TRAINING
Day OFF
After the beating (not that I didn't ENJOY giving it!) my body has taken this week (particularly the screwed up schedule), I am glad to have today off from training. As it is, I have to take a client through a session later on this evening, so I'm still going to be doing SOMEthing. Anyways, today is the other end of my 1.5 days awake, and even though I actually took half a scoop of G8 and got INTO bed at 0304, come 0420 I was still wide awake, so I just got back up and continued on with some client portfolios. Feeling it a little now, the beginnings of a migraine dawning, but I'll soldier on through, hopefully with a nap sometime today and the ability to sleep tonight - to get up at 0330 tomorrow morning!
OTHER NOTES
Body Composition
8.5% bodyfat - disgusting INcrease by 0.5% bodyfat from last week (0.1% for each "bad" day of eating), ARGH! Believe me, I can definitely see AND feel (so VERY Uncomfortable and HATING every second of it!) it too, GRRR! That said there IS positive news in there: Although I gained bodyfat, I gained at a HIGHER rate re lean mass, adding 1.9 pounds of lean mass and 0.7 pounds of bodyfat, for a ratio of 2.6:1 re lean mass to bodyfat. The lean gains are noticeable in my shoulders and arms - especially given that they have been appearing more and more defined (and ARE bigger re girths) as the week continued, whilst increased bodyfat is noticeable in my "tyre" (sigh)...Vascularity has been getting noticeably better as the week has gone on as well (diet no doubt playing a role here, since my carbohydrate consumption has been through the roof - 2-3 times what my "usual" is!)...There can be NO more weeks like this one though, no more steps BACKWARDS, as I do NOT have the time to afford it! This coming week I had better LOSE that 0.5% bodyfat - or ELSE!
Supplements
This week has not been the best as far as waking and sleeping, so supplement dosage timing has been all over the place, adapting for the day on what time I get up, whether or not it’s an all-nighter or not, etc., since I have done an all-nighter one day then slept for 12-13 hours the next, and so on. The ONLY thing has been different is the inclusion of G8 - started on Monday (change reflected in post #1). Taste is terrible. But, was out like a light within ~20 minutes of dosing it each time I used it, sleeping for 12-13 hours, almost UNinterrupted each time. Woke feeling like crap the "next" day though, my head pounding like it was going to explode (could be from going so long without water), and really struggling to force myself to GET up. I am going to use G8 for another week before I decide to continue or stop - the deep and restful sleep aside, if it IS indeed the G8 that has disrupted my schedule so badly, then I WILL stop it, because I would rather have my not-so-great sleep and schedule on track and making progress, than sleeping awesome and having my entire body out of whack and going backwards!
Supplementary Notes
Appetite has been EXTREMELY HIGH this week, particularly from Friday LAST week, and I have not seemed to be able to STOP eating (or want to, even though I feel so UNcomfortable and hate myself after every meal)! Has been interesting considering there were no changes last week aside from adding in AAv2 (and I had no issues up to Friday), and this week, the only difference this week has been adding in G8 (which should not affect anything, and has only served in giving my body sleep, albeit screwing up all my sleeping patterns from even what they WERE)...My body has been like a FURNACE, and if it continues like this, the air conditioning in my suite is going to find a new home in the 40s (Fahrenheit)...Energy has been relatively high when finally "awake" and training has been going exceptionally well (despite being done late at night, finishing around midnight)...Joints have not been so great. Left wrist has been in agony during quite a few exercises, the pain as deep some days as when I fractured it. My knees have been suffering, particularly my right one, and by the end of the week I've been limping around. My LEFT shoulder/biceps' tendon has been experiencing sharp pain on and off...Stress has been high and it's not been the best of weeks (despite the moments of light throughout it)...
April MuscleBombshell Contest
With the last week left I am JUST ahead in this contest! All votes/"Likes" and "Shares" count, so if you have a Facebook account, please help KEEP me there by "Liking" the MuscleBombshell.com page, and under the folder titled Invalid Link Removed (in the Photos section), clicking on my image (second in the bottom row) to "Like" and "Share" it. Thank You and God Bless!
FitnessX Magazine
On Friday I received the awesome news that I am now the new Sports Columnist for Invalid Link Removed! Very Stoked - thank you, Kat
FitnessX Magazine is published bi-monthly, the next issue coming out re May/June, so I am excited for it! The column will focus specifically on "Training for a Marathon", allowing me to share a different area of my training knowledge and experience, and provide me opportunity to continue building more of a platform to help in gaining exposure within the fitness industry and reach out to more people.Lyle MacDonald's Rapid Fat Loss Crash Diet
Despite my intention to continue with my adaptation of Lyle's "diet", this week has been another like the one not so long ago, with every other day actually well ABOVE even my "normal" caloric intake (by ~1,500 calories a day re daily average over the entire week), for some reason my body RAVENOUS and CRAVING food, especially carbohydrates in ANY form, like starving is going to become the new "norm" (my sleeping and waking patterns not helping either, no doubt - although I have been like this since last Friday).
To recap the last four weeks of "attempting" Lyle's "diet":
Week 1 - training good (started skip trisets this week re 2 days, 3 days re pm cardio); one "bad" day (re Lyle and Lean Gains); no AnaBeta this week; lost 0.6% bodyfat (9.1% to 8.5%).
Week 2 - training good (albeit "backwards" and messed up, skip trisets 3 days, 4 days re pm cardio); four "bad" days (re Lyle and Lean Gains); started AAv2 on Monday and back on AnaBeta, ran out of Erase on Thursday; lost 0.2% bodyfat (8.5% to 8.3%).
Week 3 - training good (skip trisets 3 days, 4 days re pm cardio); two "bad" days (re Lyle and one re Lean Gains); started Erase again on Tuesday; lost 0.3% bodyfat (8.3% to 8%).
Week 4 - training good (skip 4 days, 3 days re pm cardio); five "bad" days (re Lyle and Lean Gains); started G8 on Monday; one day all-nighter and next 12-13 hours re sleep all week; gained 0.5% bodyfat (8% to 8.5%).
The notes above definitely indicate that yes, it IS easier to lose bodyfat at "higher" body compositions. But, it also indicates that as I get leaner NUTRITION definitely has a role in my progress. This last week has been the worst in a long time and by no means anything close to "normal", and it shows. That all said, the week I felt the BEST was actually Week 1 - despite the fact that I felt drained by ~1000 every day. So, ONE "bad" nutrition day only allowed for me from now on - at the END of my "training week", the day BEFORE my weekly scheduled day OFF ALL training. That's how it's got to be, nothing for it. I must NOT let another week like this one happen EVER again!
So, whilst my "experiment" - if you can call it that, given that I didn't really stick to it at all! - with Lyle's "diet" was a complete failure as far as me actually staying on track with it, I HAVE learnt from the last four weeks the role that nutrition plays in my progress (not to mention, confirming more than ever how certain things make me feel afterwards) and certainly what I PREFER it to be, especially as far as the Lean Gains 16-hour fast/8-hour feeding window nutritional protocol being the "best" for MY body...Sooo...Going to make sure from now on I GET IT RIGHT!!! ALL the time!!! About time...
This week has been very draining (yes, despite all the sleep I've had - which, in all truth, 12-13 hours is far TOO MUCH for me, given that my "optimal" sleeping period is 4-5 hours for "best" function!), more mental than anything else. Ironically, the things you wish most you could just take an eraser and wipe away are the things that take the LONGEST time to "sort" out and UNuncomplicate. On top of that, I feel like I am being pulled in so many different directions right now, pressure from all sides to do this or that, and I really need to STOP thinking about what everyone ELSE wants and focus on what is going to be best for ME (yes, I said it - it's time for me to start considering and taking care of ME instead of everyone else for a change, and I know I've said this in the past, but I've never really done it until NOW). I am DEFINITELY ready for a break NOW, but I WILL hang in there and fight through, because that’s what I do! One more week left to finalize any decisions I have to make, and then it's full steam ahead from there, NO looking back! In the meantime, come at me next week - let's see what you've got! I'm MORE than READY now - you ain't taking me down! Embrace the danger. Embrace the pain. There won't be any more "falling behind" from this Warrior!
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truthornothin
Well-known member
Congrats on your magazine gig, I am happy for you. Way to go on keeping up your training despite numerous obstacles in your path. That is the one thing that amazes me about people. They always find some excuse not to work, out when I make excuses so I can
And what was that I saw at the end of your post.......You are going to start taking care of you? GOOD and its about time Today is my day off too, though I feel the pull of the gym like gravity must avoid and heal. Have a relaxing day Rosie and good work.
Rosie Chee
The Female Terminator
Congrats on your magazine gig, I am happy for you. Way to go on keeping up your training despite numerous obstacles in your path. That is the one thing that amazes me about people. They always find some excuse not to work, out when I make excuses so I can
Thank you, David - it was definitely a nice surprise to come back to after Friday's training session
Yes, the majority of people will have an "excuse" as to why they "can't" do something, and it IS just that - an EXCUSE, because if they REALLY WANTED it, they would MAKE the time FOR it! That said, this lifestyle is not a priority to everyone. As they say, "Obsessed is what the lazy call the dedicated".
Yes, you read it right. There's a lot of people NOT very pleased to hear that, but they will just have to deal with it. I have been there for everyone else all my life, so I guess it's about time I was there for ME, because I know I NEED it right now.
I know what you mean and I WILL be heading to the gym ~2100.
I don't know if "relaxing" is what I would call it, but I likely won't be doing much for the REST of the day, I am that mentally exhausted...
Have a good Sunday yourself, my friend!
~Rosie~
packers6211
Well-known member
"No muscle will every be as strong as your mind. Control you mind, control you body" Bruce Lee. If we could all sit and take lessons from this man, we'd learn so much more of what we could really do with ourselves. I saw another one in Status fitness " You can't fake conditioning" If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control.
DreamWeaver
Legend
Yah Rosie G8 is powerful and I think for many must be used strategically....I am afraid to take it if I need to get up to work. I have to get id down to where I am sleeping more normally with it. That being said I think .5 scoop may be on the low side for me as I did not experience the knock out sleep some were talking about.
Rosie Chee
The Female Terminator
A great man, Bruce Lee - I have a lot of respect for him and what he believed in and lived. He was a true example to be emulated. "If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control." This is very true, Tommy. I point many guns at myself - I seem to have a sadistic need to shoot myself for the pain, LOL. Seriously though, I will beat myself to a pulp daily if I must, because I MUST!
Let's just say that the last week has been interesting, Doug. For example, I've used it twice now - on Friday morning and again this morning, and on the former only slept an hour, and today, none, so it does not "put me out" all the time. The fact that I have been awake for ~1.5 days when I HAVE slept for those 12-13 hours may have something to do with it, but, that said, I've never been like that before either and would normally still only get 2-5 (maybe even ~6) hours of sleep on such a timetable. But, we'll see what next week brings. If I have to stop it, I will, because progress is far more important to me than sleep, and my body has proved that it CAN make reasonable progress on little sleep.
~Rosie~
taman6886
Well-known member
Sometimes how we respond to the things we wish we could erase shows our core. My scars do not define me, but they certainly have had a roll in shaping who I am today. Ya gotta do what ya gotta do cause ain't nobody else gonna do it for you! Like one of my clients taught me lon ago (yes, I learn from them too) when I had to deliver an unpleasant decision: "Ain't nothing personal baby, it's just business!" Go get 'em!
Rosie Chee
The Female Terminator
I think that how we react to ANYthing in life reveals - or at the least, gives a glimpse of - who we truly are. That is why I believe that ACTIONS hold more value than words [from the majority]. Our scars most certainly do not define us, but yes, every experience, whether heartache or loss or not, helps shape and mould us into the person we ARE. Thank you
~Rosie~
DreamWeaver
Legend
I went up to 3/4 last night and did not get that knock out sleep again, I woke up a lot. I have to say though, I sure feel good today, energized... very alert ... almost euphoric...
Rosie Chee
The Female Terminator
I actually didn't use it last night. Just let my body fall asleep, and it did on its own - for ~4.5 hours, waking half an hour later than "normal", which I am ok with.
~Rosie~
Rosie Chee
The Female Terminator
Sometimes I can't be put back together...
MOTIVATIONAL QUOTE OF THE DAY
"If you believe in something then stand by it! Live it and let it represent you! Don’t let people, places and things define who you truly know you are!" - Ben Booker
For the complete Motivational, review Invalid Link Removed.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 10 x 20 sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm
Stretch 28 min
Session 2
Recline Bike 20 min @ 106-110 rpm
My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...
MOTIVATIONAL QUOTE OF THE DAY
"If you believe in something then stand by it! Live it and let it represent you! Don’t let people, places and things define who you truly know you are!" - Ben Booker
For the complete Motivational, review Invalid Link Removed.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 10 x 20 sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm
Stretch 28 min
Session 2
Recline Bike 20 min @ 106-110 rpm
My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...
Invalid Link Removed