The Female Terminator Chronicles
- Thread starter Rosie Chee
- Start date
- Status
Rosie Chee
The Female Terminator
Yes, only 12 short weeks until then. I plan on doing some travelling when I can. And the Olympia is on while I am over.
Rosie Chee
The Female Terminator
Day 107
0851 - Chest/Abs (1 min recovery between sets):
1. P/U (on fists) 10 x 10 - Did these with palms facing me. The first 5 sets were ok. On the sixth and seventh sets, the last 2 reps were slow. On the eighth, the last 3 reps were painstakingly slow. On the ninth the last 2 were a battle. On the tenth I barely managed the last 2 reps. Shaking after the last set. Heart going for sure.
2. Abs 3 x [a. s/b crunch (feet on wall, knees at 90 degree flexion) x 15, b. s/b db-leg raise x 15, c. reverse curl x 15, d. bicycle x 20] - Feeling my abs most definitely.
3. P/U (on fists) 5 x 10 - Because I wanted 150 reps today, did some more P/U. First set were fine. Second set a little slower, but still fine. Third set saw my head pounding afterwards and seeing stars a little. Fourth set was a mission of will, with the last 5 reps where I thought each rep was where I'd collapse. The last set saw me collapse after 7 reps; however, took a breath and went again, to get out 2 more reps before collapsing; took another breath, and slowly got out one more rep; collapsing on my face afterwards. I hit my target.
4. Abs 1 x [a. plank x 1 min, b. side (right) plank x 1 min, c. side (left) plank x 1 min, d. plank x 1 min] - Sweaty palms during these. Looked like I had lots of little droplets inside my veins in my forearms, with the knots.
0932 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 10 min in 39x16 @ 70-75% HRmax @ 112 rpm
b. 5 min in 39x16 @ 70-75% HRmax @ 114 rpm
Started out easy. HR rose ok, but wouldn't go much higher. Increased cadence after 5 minutes, and kept it there. Quite comfortable on the legs; how it was meant to be. Increased cadence a little more again after a while; but HR did not rise much more. Legs were smooth in ticking over.
0953 - Stretch 24 min.
Sleep - Time and Quality: ~2130-0720 (waking at 0315, 0325, and 0550), so ~10 hours sleep. I am noticing that after my resistance training days I am sleeping longer that night, and am more shattered the next day. Sleep was deep. Dreams throughout...
Mental Alertness/Focus: There...
Energy: Once training was done, I was pretty shot. Passed out from ~1450-1700, adding just over 2 hours to my total sleep. I actually wanted to pass right out again at 1700, but am forcing myself to stay awake and up, so that I can go to sleep tonight at a reasonable hour and get up early tomorrow...
Motivation: 100%!
Mood/Aggression: Flat...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: NONE.
Joints: Pain in left wrist after training this morning. I should be doing some proprioception exercises for it, but with the limited ROM, cannot start yet...
Endurance: Excellent.
Strength: Up a little. Still got a long way to go, though.
Quality of Training: Good. I pretty much went to failure with my P/U. And the rollers made a nice 'recovery' session afterward.
Pump and Vascularity: Small pump during P/U...Vascularity knots through my arms though, especially during P/U and planks...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Seeing those top 2-4 abs coming out more like bricks. I want that for 8, and LEANER...
Overall Sense of Feeling: Shattered. Still finding it difficult to breathe, like I have no oxygen...Coming down off the high of actually having dates for coming over...
0851 - Chest/Abs (1 min recovery between sets):
1. P/U (on fists) 10 x 10 - Did these with palms facing me. The first 5 sets were ok. On the sixth and seventh sets, the last 2 reps were slow. On the eighth, the last 3 reps were painstakingly slow. On the ninth the last 2 were a battle. On the tenth I barely managed the last 2 reps. Shaking after the last set. Heart going for sure.
2. Abs 3 x [a. s/b crunch (feet on wall, knees at 90 degree flexion) x 15, b. s/b db-leg raise x 15, c. reverse curl x 15, d. bicycle x 20] - Feeling my abs most definitely.
3. P/U (on fists) 5 x 10 - Because I wanted 150 reps today, did some more P/U. First set were fine. Second set a little slower, but still fine. Third set saw my head pounding afterwards and seeing stars a little. Fourth set was a mission of will, with the last 5 reps where I thought each rep was where I'd collapse. The last set saw me collapse after 7 reps; however, took a breath and went again, to get out 2 more reps before collapsing; took another breath, and slowly got out one more rep; collapsing on my face afterwards. I hit my target.
4. Abs 1 x [a. plank x 1 min, b. side (right) plank x 1 min, c. side (left) plank x 1 min, d. plank x 1 min] - Sweaty palms during these. Looked like I had lots of little droplets inside my veins in my forearms, with the knots.
0932 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 10 min in 39x16 @ 70-75% HRmax @ 112 rpm
b. 5 min in 39x16 @ 70-75% HRmax @ 114 rpm
Started out easy. HR rose ok, but wouldn't go much higher. Increased cadence after 5 minutes, and kept it there. Quite comfortable on the legs; how it was meant to be. Increased cadence a little more again after a while; but HR did not rise much more. Legs were smooth in ticking over.
0953 - Stretch 24 min.
Sleep - Time and Quality: ~2130-0720 (waking at 0315, 0325, and 0550), so ~10 hours sleep. I am noticing that after my resistance training days I am sleeping longer that night, and am more shattered the next day. Sleep was deep. Dreams throughout...
Mental Alertness/Focus: There...
Energy: Once training was done, I was pretty shot. Passed out from ~1450-1700, adding just over 2 hours to my total sleep. I actually wanted to pass right out again at 1700, but am forcing myself to stay awake and up, so that I can go to sleep tonight at a reasonable hour and get up early tomorrow...
Motivation: 100%!
Mood/Aggression: Flat...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: NONE.
Joints: Pain in left wrist after training this morning. I should be doing some proprioception exercises for it, but with the limited ROM, cannot start yet...
Endurance: Excellent.
Strength: Up a little. Still got a long way to go, though.
Quality of Training: Good. I pretty much went to failure with my P/U. And the rollers made a nice 'recovery' session afterward.
Pump and Vascularity: Small pump during P/U...Vascularity knots through my arms though, especially during P/U and planks...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Seeing those top 2-4 abs coming out more like bricks. I want that for 8, and LEANER...
Overall Sense of Feeling: Shattered. Still finding it difficult to breathe, like I have no oxygen...Coming down off the high of actually having dates for coming over...
Rosie Chee
The Female Terminator
Day 108
0804 - Rollers:
20 min in 39x16 @ 70-75% HRmax @ 110 rpm
Another easy session for my legs. Didn't really want to be doing it; but there are no more excuses or reasons why light cardio cannot be done for 20 minutes every other day from HIIT to aid in my recovery.
0826 - Stretch 20 min.
0921 - Arms (1 min recovery between supersets):
Superset A -
1. Dips 4 x 12 @ 108% b/w - Right hand was in a fist, instead of wrapped around the bar, as it caused less pain. Also, a bit heavier. The first set was just me getting out as many reps as I could before the pain became too much. Since I got out 12 reps, that became the target for the rest of the sets. From the second set it became quite apparent that my right side was still doing 90% of the work (on the first set, it was pretty even until the 10th rep), with my left barely doing any at all (not cool; I DON'T want to become unbalanced). On the third set my wrist gave out after 8 reps; I took a brief pause and completed 4 more reps, almost collapsing to the floor on the last rep. My wrist gave out after 6 reps on the fourth set; pausing, before only being able to manage 2 more reps before it gave out again; I finished this set (because I wanted 12 reps) with 4 reps of Bench Dips. So, better here. Need to work on that pain; and not needing to have my hand in a fist.
2. DB ZC 4 x 15 - Started out with 13.2lb DBs, since that's what I used last week. Kept going, since 12 reps was easy enough. Went up to 15.5lb DBs for the second set; biceps burning after 12 reps. Stayed there for third and fourth sets; with the last few reps of each set very slow in the eccentric phase. Vascularity strong in both arms. Feeling the pump in left arm as good as in right with this exercise.
Superset B -
3. DB FP 3 x 12 @ 41.8lb - Went up in weight from last week. I only managed 8 reps at 38.5lb last week. This week I managed 12 reps on my first set (and that determined how many I decided on doing for the other sets). The last set I struggled to get out the last 4 reps, with the last rep being VERY slow, and almost not done at all. Strength is returning here. Left wrist quite sore afterwards. A strong pump in my right arm after each set.
4. Inc. DB BC 3 x 12 - Stayed with the 13.2lb DBs that I used last week. Feeling the burn with each set.
Superset C -
5. V-Bar TPD 4 x 12 - Started out with 60lb. Managed 8 reps as I had last week. Since I wanted MORE, I dropsetted down to 50lb (seemed easy after 60lb) for the last 4 reps. I did this for each set. Seeing stars after most sets, and I had to lean against the wall.
6. Cable BC 4 x 12 - Haven't done this in a while, and never been particularly strong with them. Set the weight at 40lb, and managed 8 reps, before dropsetting back to 30lb for the last 4 reps. Also did this for each set. Left wrist hurting a bit in each set.
Superset D -
7. O/H C/R T/Ext 2 x 15 - 60lb like last week. Only I managed 3 more reps per set.
8. E-Z Bar BC 2 x 21s - Just used the E-Z Bar. Didn't get much of a pump; and felt it in my forearms. Ok to finish off with.
Sleep - Time and Quality: ~2145-0657 (waking at 0315, 0325, 0550, and 0558), so ~9 hours sleep. Very restless. Dreams disturbing...
Mental Alertness/Focus: There...
Energy: Felt quite shattered after the gym (and not so great IN it). Starting to feel quite tired, but staying awake (for now)...
Motivation: 100%!
Mood/Aggression: Better...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: NONE.
Joints: There was pain in my left wrist BEFORE I even entered the gym. Dips made it worse (but I gritted my teeth and rode it out as best I could). Paracetamol is doing nothing to ease it...
Endurance: Excellent.
Strength: My arms, especially biceps, are my weakest body-part; but I am gaining strength slowly each week (albeit a long way to go to pre-injury levels).
Quality of Training: Good. A much better session than this one last week. Keep continuing to push the limits...
Pump and Vascularity: Pump in the gym was hard and painful. It was more noticeable in my right arm than left (for the most part because my right arm was working harder than my left - i.e. Dips, DB FP)...Vascularity was awesome; veins look like they had knots running all through my arms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms looking better in the gym...
Overall Sense of Feeling:
Invalid Link Removed
0804 - Rollers:
20 min in 39x16 @ 70-75% HRmax @ 110 rpm
Another easy session for my legs. Didn't really want to be doing it; but there are no more excuses or reasons why light cardio cannot be done for 20 minutes every other day from HIIT to aid in my recovery.
0826 - Stretch 20 min.
0921 - Arms (1 min recovery between supersets):
Superset A -
1. Dips 4 x 12 @ 108% b/w - Right hand was in a fist, instead of wrapped around the bar, as it caused less pain. Also, a bit heavier. The first set was just me getting out as many reps as I could before the pain became too much. Since I got out 12 reps, that became the target for the rest of the sets. From the second set it became quite apparent that my right side was still doing 90% of the work (on the first set, it was pretty even until the 10th rep), with my left barely doing any at all (not cool; I DON'T want to become unbalanced). On the third set my wrist gave out after 8 reps; I took a brief pause and completed 4 more reps, almost collapsing to the floor on the last rep. My wrist gave out after 6 reps on the fourth set; pausing, before only being able to manage 2 more reps before it gave out again; I finished this set (because I wanted 12 reps) with 4 reps of Bench Dips. So, better here. Need to work on that pain; and not needing to have my hand in a fist.
2. DB ZC 4 x 15 - Started out with 13.2lb DBs, since that's what I used last week. Kept going, since 12 reps was easy enough. Went up to 15.5lb DBs for the second set; biceps burning after 12 reps. Stayed there for third and fourth sets; with the last few reps of each set very slow in the eccentric phase. Vascularity strong in both arms. Feeling the pump in left arm as good as in right with this exercise.
Superset B -
3. DB FP 3 x 12 @ 41.8lb - Went up in weight from last week. I only managed 8 reps at 38.5lb last week. This week I managed 12 reps on my first set (and that determined how many I decided on doing for the other sets). The last set I struggled to get out the last 4 reps, with the last rep being VERY slow, and almost not done at all. Strength is returning here. Left wrist quite sore afterwards. A strong pump in my right arm after each set.
4. Inc. DB BC 3 x 12 - Stayed with the 13.2lb DBs that I used last week. Feeling the burn with each set.
Superset C -
5. V-Bar TPD 4 x 12 - Started out with 60lb. Managed 8 reps as I had last week. Since I wanted MORE, I dropsetted down to 50lb (seemed easy after 60lb) for the last 4 reps. I did this for each set. Seeing stars after most sets, and I had to lean against the wall.
6. Cable BC 4 x 12 - Haven't done this in a while, and never been particularly strong with them. Set the weight at 40lb, and managed 8 reps, before dropsetting back to 30lb for the last 4 reps. Also did this for each set. Left wrist hurting a bit in each set.
Superset D -
7. O/H C/R T/Ext 2 x 15 - 60lb like last week. Only I managed 3 more reps per set.
8. E-Z Bar BC 2 x 21s - Just used the E-Z Bar. Didn't get much of a pump; and felt it in my forearms. Ok to finish off with.
Sleep - Time and Quality: ~2145-0657 (waking at 0315, 0325, 0550, and 0558), so ~9 hours sleep. Very restless. Dreams disturbing...
Mental Alertness/Focus: There...
Energy: Felt quite shattered after the gym (and not so great IN it). Starting to feel quite tired, but staying awake (for now)...
Motivation: 100%!
Mood/Aggression: Better...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: NONE.
Joints: There was pain in my left wrist BEFORE I even entered the gym. Dips made it worse (but I gritted my teeth and rode it out as best I could). Paracetamol is doing nothing to ease it...
Endurance: Excellent.
Strength: My arms, especially biceps, are my weakest body-part; but I am gaining strength slowly each week (albeit a long way to go to pre-injury levels).
Quality of Training: Good. A much better session than this one last week. Keep continuing to push the limits...
Pump and Vascularity: Pump in the gym was hard and painful. It was more noticeable in my right arm than left (for the most part because my right arm was working harder than my left - i.e. Dips, DB FP)...Vascularity was awesome; veins look like they had knots running all through my arms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms looking better in the gym...
Overall Sense of Feeling:
Invalid Link Removed
Rosie Chee
The Female Terminator
Day 109
0844 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
Wasn't really sure whether or not I should train today, and considered making it this week's Day Off. However, my head got the better of me, and I decided that no, there will NOT be any COMPLETE days off at all from now on; only days where I will either do JUST cardio, or JUST resistance training (and the former will be considered my 'day off'). So, a lot later than usual for my HIIT Run, but I went out anyway, since I want to be running more again. There was a sidewind that almost worked as a headwind the entire run. After 8 efforts I was almost shattered (quite fatigued from the resistance session yesterday), so I allowed myself to go easy for a bit. Since 8 efforts is NOT enough, I did a second set after 4 minutes. Lucky me, the lights were green in my favour each time I came to them (in the early morning I never have to worry about traffic and can go straight through them, regardless of colour), and I didn't have to stop at any. The rest of the run was a bit of an effort on my lungs, even when I wasn't sprinting, but it was fine. That was one of the better runs I have done since I began again.
0905 - Stretch 29 min.
Sleep - Time and Quality: ~1914-2014, and ~2330-0640 (waking at 0315, 0325, and 0420), so ~8 hours sleep. I fell asleep early last night, and then woke up; and when I went to bed I couldn't sleep, so got up again, going to bed later. Was completely shattered this morning, and it took me until 0705 to get out of bed. Dreams were crazy and disturbing again...
Mental Alertness/Focus: There...
Energy: Felt smashed this morning when I woke up. Ok after my run. Went for an 80-minute walk through the suburbs to the city centre and back home again early afternoon (I noticed back in my degree-study days that I always lost fat unintentionally when I did ~40 minutes brisk (because I don't walk any other pace) walking 3-4 times (to and from school) a week). I'll probably feel that walk tomorrow; I could as I was doing it, in my legs; not as fit as I was (got to get that back)...
Motivation: So, I will eventually have to compete if I am to be a successful fitness model. Either WNBF or WNSO/FAME. Starting to prepare my head for considering competition in 2010 (until I move over, competing would be difficult re all the travel costs).
Mood/Aggression: Good mood (for the most part)...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Not really today.
Joints: Some pain in my left wrist; but not as bad as yesterday...
Endurance: Excellent.
Strength: N/A.
Quality of Training: It's good to be doing my HIIT running again...
Pump and Vascularity: No pump...No vascularity outside of my run (too cold)...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: I have gained 1kg (i.e. 2.2lb) since the start of last week. From what I can see, none of it appears to be BF. My measurements have all gotten bigger; which is great for my arms (+0.6cm relaxed and +1.7cm flexed), but NOT cool for my legs (+1.5cm)...
Overall Sense of Feeling: The weather has started to get cold...
0844 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
Wasn't really sure whether or not I should train today, and considered making it this week's Day Off. However, my head got the better of me, and I decided that no, there will NOT be any COMPLETE days off at all from now on; only days where I will either do JUST cardio, or JUST resistance training (and the former will be considered my 'day off'). So, a lot later than usual for my HIIT Run, but I went out anyway, since I want to be running more again. There was a sidewind that almost worked as a headwind the entire run. After 8 efforts I was almost shattered (quite fatigued from the resistance session yesterday), so I allowed myself to go easy for a bit. Since 8 efforts is NOT enough, I did a second set after 4 minutes. Lucky me, the lights were green in my favour each time I came to them (in the early morning I never have to worry about traffic and can go straight through them, regardless of colour), and I didn't have to stop at any. The rest of the run was a bit of an effort on my lungs, even when I wasn't sprinting, but it was fine. That was one of the better runs I have done since I began again.
0905 - Stretch 29 min.
Sleep - Time and Quality: ~1914-2014, and ~2330-0640 (waking at 0315, 0325, and 0420), so ~8 hours sleep. I fell asleep early last night, and then woke up; and when I went to bed I couldn't sleep, so got up again, going to bed later. Was completely shattered this morning, and it took me until 0705 to get out of bed. Dreams were crazy and disturbing again...
Mental Alertness/Focus: There...
Energy: Felt smashed this morning when I woke up. Ok after my run. Went for an 80-minute walk through the suburbs to the city centre and back home again early afternoon (I noticed back in my degree-study days that I always lost fat unintentionally when I did ~40 minutes brisk (because I don't walk any other pace) walking 3-4 times (to and from school) a week). I'll probably feel that walk tomorrow; I could as I was doing it, in my legs; not as fit as I was (got to get that back)...
Motivation: So, I will eventually have to compete if I am to be a successful fitness model. Either WNBF or WNSO/FAME. Starting to prepare my head for considering competition in 2010 (until I move over, competing would be difficult re all the travel costs).
Mood/Aggression: Good mood (for the most part)...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Not really today.
Joints: Some pain in my left wrist; but not as bad as yesterday...
Endurance: Excellent.
Strength: N/A.
Quality of Training: It's good to be doing my HIIT running again...
Pump and Vascularity: No pump...No vascularity outside of my run (too cold)...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: I have gained 1kg (i.e. 2.2lb) since the start of last week. From what I can see, none of it appears to be BF. My measurements have all gotten bigger; which is great for my arms (+0.6cm relaxed and +1.7cm flexed), but NOT cool for my legs (+1.5cm)...
Overall Sense of Feeling: The weather has started to get cold...
Rosie Chee
The Female Terminator
Day 110
0950 - Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 110 rpm
b. 16 min in 39x16 @ 75-80% HRmax @ 112 rpm
c. 10 min in 39x16 @ 80-85 HRmax @ 114 rpm
Took my legs a while to get going, but once they did they were ok. Feeling a dull ache a little for most of the session. Drinking lots. Sweating lots. Finished in a glistening glow.
1111 - Legs/Abs (1 min recovery between sets/circuits):
1. BB RD (on box) 4 x 10 @ 89.4% b/w* - Did these first, since if I do them last my palms are so sweaty that my grip gives easily. Just enough weight to start to feel a stretch, doing the reps slowly.
Circuit (exercises 2-5) -
2. BB BS 4 x 10 @ 89.4% b/w* - Good. Such a low number of reps at this weight was easy (selected a weight that I could do for each set of each exercise in the circuit (so that I didn't have to change weights between exercises), and manage for all 4 sets). Face drained of all colour, except for dark, black rings under my eyes, as the circuits continued.
3. Alternate BB Lunges (forward onto box) 4 x 20 @ 89.4% b/w* - Starting to feel the BB on my traps a little on the last couple of sets. Looking pale and sickly, like I was going to pass out in later sets.
4. Alternate BB Step-Ups 4 x 10 @ 89.4% b/w* - REALLY feeling the weight on my traps when I got to these. Done slowly, each set, to be careful that I didn't collapse.
5. PBJ 4 x 20 - Not done as rapidly as I would usually. Sweat dripping off me by the time I got to these at the end of each 'circuit' set. I had to sit down after the last 2 sets, to stop myself from falling over.
6. Leg Press 4 x 10 @ 313.28lb - Just set a weight on, quite a bit lower than what I was using pre-injury; but it wasn't about strength, instead just getting 4 x 10 out. The plate beneath my feet kept moving up and down, which was annoying, and meant that I had to have my feet lower than I wanted to, having to really concentrate hard the whole time; and ended up hitting my quadriceps more than my glutes/hamstrings (like I was trying to).
7. Abs 2 x [a. weighted crunch x 15, b. knee-ups x 15, c. knee-ins (on bench) x 20] - Feeling the burn after the first set.
* Note that my weight is now 51kg (i.e. 112.2lb); therefore the same weights used this week are at a lower % b/w than they were last week (i.e. they were 91.2% b/w last week (since I was 110lb), and are only 89.4% b/w this week).
1210 - Stretch 22 min.
Sleep - Time and Quality: ~2200-0711 (waking at 0325 and 0600), so just over 9 hours sleep. Very deep sleep. Fatigued on waking, taking me until 0825 to drag myself out of bed. Dreams very sexual in nature...
Mental Alertness/Focus: Haven't been much in the mood for thinking since the gym...
Energy: Felt quite shattered on waking and considered just having a resistance session, but ended up doing cardio because it's NOT acceptable to have 'slack' days. The gym took a lot out of me, and I felt smashed afterwards. Kept feeling like I was going to pass out or collapse throughout the day...
Motivation: Feeling good; and seeing results in such a short time, definitely gives motivation to KEEP doing things RIGHT.
Mood/Aggression: Pretty good...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: In a naughty mood after the gym (albeit with not much energy to do much about it).
Joints: Left wrist pain...
Endurance: Excellent.
Strength: Legs' sessions are NOT about strength and I lift pretty light weights (for me), since if I was lifting as heavy as I am capable (and used to) my legs would gain muscle mass (and I DON'T want OR need that!) fast.
Quality of Training: Excellent! I have never sweated so much in a resistance sessions before; it meant that I was working harder than ever!
Pump and Vascularity: Pump for sure, in legs...Vascularity was the usual...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Seeing a definite separation of left/right sides of my midsection, and if I twist my hips so that my right hip is forward and I'm leaning slightly back and to the left, you can see the top 4 abs as well, when I'm in a RELAXED state. So, getting better; but not acceptable until there is a lean, hard 8-pack there!
Overall Sense of Feeling: Ok.
0950 - Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 110 rpm
b. 16 min in 39x16 @ 75-80% HRmax @ 112 rpm
c. 10 min in 39x16 @ 80-85 HRmax @ 114 rpm
Took my legs a while to get going, but once they did they were ok. Feeling a dull ache a little for most of the session. Drinking lots. Sweating lots. Finished in a glistening glow.
1111 - Legs/Abs (1 min recovery between sets/circuits):
1. BB RD (on box) 4 x 10 @ 89.4% b/w* - Did these first, since if I do them last my palms are so sweaty that my grip gives easily. Just enough weight to start to feel a stretch, doing the reps slowly.
Circuit (exercises 2-5) -
2. BB BS 4 x 10 @ 89.4% b/w* - Good. Such a low number of reps at this weight was easy (selected a weight that I could do for each set of each exercise in the circuit (so that I didn't have to change weights between exercises), and manage for all 4 sets). Face drained of all colour, except for dark, black rings under my eyes, as the circuits continued.
3. Alternate BB Lunges (forward onto box) 4 x 20 @ 89.4% b/w* - Starting to feel the BB on my traps a little on the last couple of sets. Looking pale and sickly, like I was going to pass out in later sets.
4. Alternate BB Step-Ups 4 x 10 @ 89.4% b/w* - REALLY feeling the weight on my traps when I got to these. Done slowly, each set, to be careful that I didn't collapse.
5. PBJ 4 x 20 - Not done as rapidly as I would usually. Sweat dripping off me by the time I got to these at the end of each 'circuit' set. I had to sit down after the last 2 sets, to stop myself from falling over.
6. Leg Press 4 x 10 @ 313.28lb - Just set a weight on, quite a bit lower than what I was using pre-injury; but it wasn't about strength, instead just getting 4 x 10 out. The plate beneath my feet kept moving up and down, which was annoying, and meant that I had to have my feet lower than I wanted to, having to really concentrate hard the whole time; and ended up hitting my quadriceps more than my glutes/hamstrings (like I was trying to).
7. Abs 2 x [a. weighted crunch x 15, b. knee-ups x 15, c. knee-ins (on bench) x 20] - Feeling the burn after the first set.
* Note that my weight is now 51kg (i.e. 112.2lb); therefore the same weights used this week are at a lower % b/w than they were last week (i.e. they were 91.2% b/w last week (since I was 110lb), and are only 89.4% b/w this week).
1210 - Stretch 22 min.
Sleep - Time and Quality: ~2200-0711 (waking at 0325 and 0600), so just over 9 hours sleep. Very deep sleep. Fatigued on waking, taking me until 0825 to drag myself out of bed. Dreams very sexual in nature...
Mental Alertness/Focus: Haven't been much in the mood for thinking since the gym...
Energy: Felt quite shattered on waking and considered just having a resistance session, but ended up doing cardio because it's NOT acceptable to have 'slack' days. The gym took a lot out of me, and I felt smashed afterwards. Kept feeling like I was going to pass out or collapse throughout the day...
Motivation: Feeling good; and seeing results in such a short time, definitely gives motivation to KEEP doing things RIGHT.
Mood/Aggression: Pretty good...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: In a naughty mood after the gym (albeit with not much energy to do much about it).
Joints: Left wrist pain...
Endurance: Excellent.
Strength: Legs' sessions are NOT about strength and I lift pretty light weights (for me), since if I was lifting as heavy as I am capable (and used to) my legs would gain muscle mass (and I DON'T want OR need that!) fast.
Quality of Training: Excellent! I have never sweated so much in a resistance sessions before; it meant that I was working harder than ever!
Pump and Vascularity: Pump for sure, in legs...Vascularity was the usual...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Seeing a definite separation of left/right sides of my midsection, and if I twist my hips so that my right hip is forward and I'm leaning slightly back and to the left, you can see the top 4 abs as well, when I'm in a RELAXED state. So, getting better; but not acceptable until there is a lean, hard 8-pack there!
Overall Sense of Feeling: Ok.
Rosie Chee
The Female Terminator
All good
Well my lower body has always gained muscle mass very quickly. I only started concentrating on gaining muscle mass in my upper body last year (since I retired from cycling not long before that, and needed to focus on SOMEthing), and that responded fairly quickly, especially since I am not afraid to EAT (and that's what predominantly determines muscle mass gains).
Chub
Well-known member
All good
Well my lower body has always gained muscle mass very quickly. I only started concentrating on gaining muscle mass in my upper body last year (since I retired from cycling not long before that, and needed to focus on SOMEthing), and that responded fairly quickly, especially since I am not afraid to EAT (and that's what predominantly determines muscle mass gains).
Do you get more DOMs in your upper body than lower? Since i've started squating my legs have been screaming for days. I think it's just because i'm new to squating.
Rosie Chee
The Female Terminator
No, I don't get more DOMS in my upper body than lower. I rarely get DOMS at all after 1-2 weeks of starting anything new (i.e. like being back in the gym after weeks off; or starting to do Legs again), especially if I'm using IGF-2. I mean, the first week back in the gym after Legs' day I could barely walk properly for a week, and this week I am fine; legs don't even ache. With say Back or Shoulders, etc., even though I've been changing things up every week, I haven't really had any DOMS in them at all; only in my Arms really (and that goes in a day or so).
Rosie Chee
The Female Terminator
Day 111 - Day 10 of Activate Xtreme/Drive/IGF-2
0947 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 106 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75% HRmax @ 112-114 rpm
Since I woke/got up later, decided on HIIT on the rollers (since sometimes running can affect my shoulders; and it was Shoulders' day in the gym today). Started out ok; legs took a while to kick in. First set of efforts were definite efforts. The first few efforts were the best, with me spinning away as fast as I could. The 4 minutes break between effort sets was good, albeit cadence was a little lower. Second set of efforts was well done, though; given that my legs were starting to feel them. Finished off with a higher cadence than either 'warm-up' or 'recovery'; but HR was still low. Good session.
1009 - Stretch 20 min.
1102 - Shoulders (1 min recovery between supersets/trisets):
Triset A -
1. BB Powerclean 2 x 10 - Started out with this, as the big exercise to get me going. Just used the BB (which was 50.6lb), since I was planning on going straight from exercise to exercise, no break, and wanted to use the same weight and not change it). Right arch (foot) was feeling it by the end of the second set.
2. BB Clean and Press 2 x 10 - Straight into these, no break. My heart was going for it, definitely. Feeling my legs a little. The 'press' part was fine.
3. BB Push Press 2 x 5, 2 - Wow, pitiful attempts here. After the first two exercises, I was close to shattered, and barely made the 5 reps out the first time (I was aiming for 10 reps, but after 5 knew that to be a little unrealistic for today). On the second set my arms gave out on the third rep.
Superset A -
4. BB Powerclean 2 x 10 - Stayed at 50.6lb. Changed to a superset, since BB Push Press didn't look like I could do more of in a triset.
5. BB Clean and Press 2 x 10 - Done a little slower for these sets, as I was starting to feel the work I was doing. By now I had a small rash on the inside of both forearms, where they rubbed against my shorts (on the way up from the ground in the 'clean').
Superset B -
6. BB Clean and Press 2 x 10 - Kept on at it; these are fast becoming a favourite exercise of mine.
7. BB Push Press 2 x 5 - Since I only managed 2 sets for the triset, I decided to continue these as a superset, since I wanted at LEAST 4 sets! Managed better.
Triset B -
8. DB LR 4 x 12 - Same weight as last week. Managed fine, each successive set seeming to get easier.
9. Low Pulley Bent Over Lateral Raises 3 x 5, 4, 3 - Decided to do this this week. However, from the first set I was weak as (and the weight was fcuking PATHETIC!), with my right arms struggling to raise (WTF?) So I completed as many as I could for the first 3 trisets (someone was using the cables when it came to my fourth set, which is why I didn't do it, and did the 12 reps with DB Bent Over RR).
10. DB Bent Over RR 4 x 7, 8, 9, 12 - Since I wanted 12 reps for my rear delts, I finished off my 12 reps per 'set' with there. Same weight as last week.
Superset C -
11. BB Clean and Press 2 x 10 - Just because I am starting to love these, decided to do another couple of supersets to finish the session.
12. BB Push Press 2 x 5 - These were ok. A little faster than they had been at the start of the session, but more because I was fatiguing a little. Had to steady myself after each superset, because my head was spinning, and I felt like collapsing.
Sleep - Time and Quality: ~2200-0821 (waking at 0315, 0325, and 0711), so ~10.3 hours sleep. Sleep was very deep. Dreams sexual again...
Mental Alertness/Focus: Been very there...
Energy: There were moments in the gym where I was near collapsing, but I kept pushing on. Afterwards, felt pretty good. Starting to feel a little fatigued now, though...
Motivation: Well up there!
Mood/Aggression: Aggression. Frustration. Anger. Calm...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Some.
Joints: Left wrist pain, but I am IGNORING it and pressing on...
Endurance: Excellent.
Strength: Maintaining.
Quality of Training: Excellent! I'm making sure that the majority of my resistance training sessions from now on consist of 2-3 compound exercises; and loving it so far (I want to stay in there and KEEP going)!
Pump and Vascularity: Pump in legs and deltoids...Vascularity strong in forearms and biceps...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Looking a little softer today (from the cheat meals yesterday afternoon/evening), but still seeing the abdominal/oblique definition...
Overall Sense of Feeling: Tired...Left wrist is in almost constant pain now, but I am doing my best to ignore it and continue on as normal...
0947 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 106 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 75% HRmax @ 112-114 rpm
Since I woke/got up later, decided on HIIT on the rollers (since sometimes running can affect my shoulders; and it was Shoulders' day in the gym today). Started out ok; legs took a while to kick in. First set of efforts were definite efforts. The first few efforts were the best, with me spinning away as fast as I could. The 4 minutes break between effort sets was good, albeit cadence was a little lower. Second set of efforts was well done, though; given that my legs were starting to feel them. Finished off with a higher cadence than either 'warm-up' or 'recovery'; but HR was still low. Good session.
1009 - Stretch 20 min.
1102 - Shoulders (1 min recovery between supersets/trisets):
Triset A -
1. BB Powerclean 2 x 10 - Started out with this, as the big exercise to get me going. Just used the BB (which was 50.6lb), since I was planning on going straight from exercise to exercise, no break, and wanted to use the same weight and not change it). Right arch (foot) was feeling it by the end of the second set.
2. BB Clean and Press 2 x 10 - Straight into these, no break. My heart was going for it, definitely. Feeling my legs a little. The 'press' part was fine.
3. BB Push Press 2 x 5, 2 - Wow, pitiful attempts here. After the first two exercises, I was close to shattered, and barely made the 5 reps out the first time (I was aiming for 10 reps, but after 5 knew that to be a little unrealistic for today). On the second set my arms gave out on the third rep.
Superset A -
4. BB Powerclean 2 x 10 - Stayed at 50.6lb. Changed to a superset, since BB Push Press didn't look like I could do more of in a triset.
5. BB Clean and Press 2 x 10 - Done a little slower for these sets, as I was starting to feel the work I was doing. By now I had a small rash on the inside of both forearms, where they rubbed against my shorts (on the way up from the ground in the 'clean').
Superset B -
6. BB Clean and Press 2 x 10 - Kept on at it; these are fast becoming a favourite exercise of mine.
7. BB Push Press 2 x 5 - Since I only managed 2 sets for the triset, I decided to continue these as a superset, since I wanted at LEAST 4 sets! Managed better.
Triset B -
8. DB LR 4 x 12 - Same weight as last week. Managed fine, each successive set seeming to get easier.
9. Low Pulley Bent Over Lateral Raises 3 x 5, 4, 3 - Decided to do this this week. However, from the first set I was weak as (and the weight was fcuking PATHETIC!), with my right arms struggling to raise (WTF?) So I completed as many as I could for the first 3 trisets (someone was using the cables when it came to my fourth set, which is why I didn't do it, and did the 12 reps with DB Bent Over RR).
10. DB Bent Over RR 4 x 7, 8, 9, 12 - Since I wanted 12 reps for my rear delts, I finished off my 12 reps per 'set' with there. Same weight as last week.
Superset C -
11. BB Clean and Press 2 x 10 - Just because I am starting to love these, decided to do another couple of supersets to finish the session.
12. BB Push Press 2 x 5 - These were ok. A little faster than they had been at the start of the session, but more because I was fatiguing a little. Had to steady myself after each superset, because my head was spinning, and I felt like collapsing.
Sleep - Time and Quality: ~2200-0821 (waking at 0315, 0325, and 0711), so ~10.3 hours sleep. Sleep was very deep. Dreams sexual again...
Mental Alertness/Focus: Been very there...
Energy: There were moments in the gym where I was near collapsing, but I kept pushing on. Afterwards, felt pretty good. Starting to feel a little fatigued now, though...
Motivation: Well up there!
Mood/Aggression: Aggression. Frustration. Anger. Calm...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Some.
Joints: Left wrist pain, but I am IGNORING it and pressing on...
Endurance: Excellent.
Strength: Maintaining.
Quality of Training: Excellent! I'm making sure that the majority of my resistance training sessions from now on consist of 2-3 compound exercises; and loving it so far (I want to stay in there and KEEP going)!
Pump and Vascularity: Pump in legs and deltoids...Vascularity strong in forearms and biceps...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Looking a little softer today (from the cheat meals yesterday afternoon/evening), but still seeing the abdominal/oblique definition...
Overall Sense of Feeling: Tired...Left wrist is in almost constant pain now, but I am doing my best to ignore it and continue on as normal...
SamBoz19
Well-known member
Great music selection babe.
. BTW...can't wait to see you at the airport in July :flowers1:Cheers!:cheers:
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
Day 112
0857 - Rollers:
40 min in 39x16 @ 60-65% HRmax @ 102-104rpm
Recovery ride today. Let my legs pick the pace, and HR was as a result of it: A bit too low for my liking, but we have days like that every now and then (and if that's what I have to have, instead of taking a day off, then I'll take it). The one good thing is that I can now place my hands anyway I like on the handlebars without wincing...
1002 - Back (1 min recovery, except CG PU - 3 min):
1. CG PU 4 x 8, 6, 6, 6 - First set was ok. Second set I 'used' my knees on the last half of the last rep. Same with the third set. After my third set I sat down, becoming angrier and angrier; especially as I struggled majorly with my last set. Add to being weak, my headphones kept falling out, causing a scowl enough to warn anyone away. Growling as I continued on.
2. BB BOR 4 x 10 - Same weight as last week, but at 2 more reps per set. Hands were slipping in on the BB during the last few reps of the last two sets, making me more frustrated than I already was. Not even seeing my anterior delts and arms coming out nicely was enough to change the frown into a smile.
3. BB DL 6 x 6, 8, 8, 8, 6, 6 - Same weight as last week (I am starting to feel pathetic using such light weights :frustrate
). Managed fine each time. After the first set went up to 8 reps because I could (I mean, hell; pre-injury I was doing 40+ reps at this weight per set!) Grip slipping from sweaty palms on last 2 sets (which is why only 6 reps). Left wrist twanging with pain at the end of each set.
4. CG SR 2 x 20 - Frustrated and aggressive as fcuk, finished off the session with a couple of high rep sets; slow tempo, to feel the strain in my forearms. Ended up just wanting to throw weights around in a tantrum.
1111 - Stretch 24 min.
Sleep - Time and Quality: ~2300-0740 (waking at 0315 and 0420), so just over 8.5 hours sleep. Sleep was deep. Dreams were again, very sexual...
Mental Alertness/Focus: There. Tomorrow I'll start a few articles...
Energy: Due to my mood in the gym, energy wasn't utilized as best as it could have been...Not really in the mood for anything much afterwards...
Motivation: I know what I HAVE to do!
Mood/Aggression: Aggression. Anger. Frustration. GROWLING...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Quite high.
Joints: Ignoring the pain...
Endurance: Excellent.
Strength: Maintaining.
Quality of Training: Not very good today.
Pump and Vascularity: Not much of a pump...Vascularity knots...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Fitness Model (but I DON'T want to look so soft!)...
Overall Sense of Feeling: Next week had better be RIGHT back ON target with 0315 rise EVERY morning, and training starting from 0430, and NO excuses or mistakes!
0857 - Rollers:
40 min in 39x16 @ 60-65% HRmax @ 102-104rpm
Recovery ride today. Let my legs pick the pace, and HR was as a result of it: A bit too low for my liking, but we have days like that every now and then (and if that's what I have to have, instead of taking a day off, then I'll take it). The one good thing is that I can now place my hands anyway I like on the handlebars without wincing...
1002 - Back (1 min recovery, except CG PU - 3 min):
1. CG PU 4 x 8, 6, 6, 6 - First set was ok. Second set I 'used' my knees on the last half of the last rep. Same with the third set. After my third set I sat down, becoming angrier and angrier; especially as I struggled majorly with my last set. Add to being weak, my headphones kept falling out, causing a scowl enough to warn anyone away. Growling as I continued on.
2. BB BOR 4 x 10 - Same weight as last week, but at 2 more reps per set. Hands were slipping in on the BB during the last few reps of the last two sets, making me more frustrated than I already was. Not even seeing my anterior delts and arms coming out nicely was enough to change the frown into a smile.
3. BB DL 6 x 6, 8, 8, 8, 6, 6 - Same weight as last week (I am starting to feel pathetic using such light weights :frustrate
). Managed fine each time. After the first set went up to 8 reps because I could (I mean, hell; pre-injury I was doing 40+ reps at this weight per set!) Grip slipping from sweaty palms on last 2 sets (which is why only 6 reps). Left wrist twanging with pain at the end of each set.4. CG SR 2 x 20 - Frustrated and aggressive as fcuk, finished off the session with a couple of high rep sets; slow tempo, to feel the strain in my forearms. Ended up just wanting to throw weights around in a tantrum.
1111 - Stretch 24 min.
Sleep - Time and Quality: ~2300-0740 (waking at 0315 and 0420), so just over 8.5 hours sleep. Sleep was deep. Dreams were again, very sexual...
Mental Alertness/Focus: There. Tomorrow I'll start a few articles...
Energy: Due to my mood in the gym, energy wasn't utilized as best as it could have been...Not really in the mood for anything much afterwards...
Motivation: I know what I HAVE to do!
Mood/Aggression: Aggression. Anger. Frustration. GROWLING...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Quite high.
Joints: Ignoring the pain...
Endurance: Excellent.
Strength: Maintaining.
Quality of Training: Not very good today.
Pump and Vascularity: Not much of a pump...Vascularity knots...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Fitness Model (but I DON'T want to look so soft!)...
Overall Sense of Feeling: Next week had better be RIGHT back ON target with 0315 rise EVERY morning, and training starting from 0430, and NO excuses or mistakes!
Rosie Chee
The Female Terminator
Day 113
0950 - HIIT Rollers:
a. 4 min in 39x16 @ 70% HRmax @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75-80% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70-75% HRmax @ 102 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70% HRmax @ 102 rpm
Another HIIT on the rollers (this shall have to stop from next week, and be done running instead). Legs took a little while to get going, with some dull aches in my vastus medialis. Efforts were even more of an effort today, with the way my legs were feeling. Split my efforts into two sets again; clearly needed. HR didn't rise that high though, despite my trying, which was interesting.
1011 - Stretch 23 min.
1100 - Arms (1 min recovery between supersets):
Superset A -
1. Dips 6 x 12, 12, 10, 10, 10, 8 @ 111% b/w - First set was ok, with the first 3 reps using both sides for the exercise. However, it became apparent after that that my right side was doing all the work (and even moreso in further sets), due to the pain of any movement in my left wrist. To be honest, I winced before each set, and dreaded it (not cool). Second set I unfisted my left hand after 10 reps, and screamed in my head through the last 2 reps. Did the next 3 sets as normal, with left hand unfisted, around the bar; because my right side WAS doing all the work I was almost collapsing at 10 reps, and the last rep of each set was very slow. On the last set I formed a fist again with left hand; and pretty much fell off the bar due to the pain and failure on the 8th rep. Wrist in pain after each set; not being made any better by lack of recovery in being supersetted with BB BC.
2. BB BC 6 x 12, 12, 10, 10, 10, 8 @ 33lb - Selected the lightest BB that the gym had. Since I was planning on higher reps, and since I could barely even do ONE rep (with a BB of weight 50.6lb) three weeks ago due to the pain in my wrist and it collapsing on me, the lightness of the weight wasn't much of a concern. My reps matched what I had been able to do for Dips for each set. The last 2 reps of the second set were an effort to get out. However, I wasn't going to DEcrease the weight or dropset it to reach the target reps per set, and so I soldiered on. Left wrist was in pain at the top of almost each rep, but that was no matter. Awesome vascularity displayed during this exercise. On the last 3 sets the last 2 reps were achieved through using a little momentum (naughty).
Superset B -
3. DB FP 6 x 12 @ 41.8lb - Same weight as last week, for 3 more sets. Good. Be going up in weight next week.
4. DB ZC 6 x 12 @ 15.4lb - Actually, after 10 reps of each set, my left arm was struggling a little, feeling the burn in my biceps, and forearms hurting (I still can't tilt my wrist as I should); but I managed to get 12 reps out with a gritting of teeth and slower reps.
Superset C -
5. V-Bar TPD 4 x 12, 12, 10, 10 @ 60lb - Same weight as last week, but for more reps.
6. Cable BC 4 x 12, 12, 10, 10 @ 50lb - Higher weight than last week, for more reps. I was feeling my left wrist at the top of the movement some, especially since the bar 'moved' beneath my hands sometimes.
Superset D -
7. O/H C/R T/Ext 2 x 15 @ 60lb - Started out at the same weight at last week. However, unlike last week, I managed all 15 reps for each set without needing to dropset the weight. A definite improvement, considering the work I'd done prior. Feeling left wrist on the last few reps, though, as it twisted. Last rep on the last set was slow and determinedly done.
8. Alt. DB HC 2 x 20 @ 17.6lb - Not the best of exercises. Form was not as good as it should have been on the second set. Weak.
Sleep - Time and Quality: ~2200-0824 (waking at 0315, 0325, 0420, and 0720), so ~10.25 hours sleep. Sleep deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: There...
Energy: Energy has been great (despite aches and pains). Starting to falter a little ~1530, but still going...
Motivation: High!
Mood/Aggression: Aggression. Frustration...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Not much of anything.
Joints: PAIN in the gym (on almost EVERY exercise!) Throbbing, aching pain for the rest of the day. And every time I move my left wrist I can hear and feel it clicking...
Endurance: Excellent.
Strength: On the rise.
Quality of Training: Excellent! I made sure that I worked myself hard today, knowing that Arms' day is when my wrist gives me the most pain and trouble in the gym.
Pump and Vascularity: Pump in arms from the first set of Dips, and staying throughout the session...Vascularity was the best I have seen it; with my veins straining to climb out of my skin in forearms, and showing strong through biceps and chest...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms are coming along nicely. Leaning more...
Overall Sense of Feeling: Take away the pain and I'm ok.
0950 - HIIT Rollers:
a. 4 min in 39x16 @ 70% HRmax @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75-80% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70-75% HRmax @ 102 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70% HRmax @ 102 rpm
Another HIIT on the rollers (this shall have to stop from next week, and be done running instead). Legs took a little while to get going, with some dull aches in my vastus medialis. Efforts were even more of an effort today, with the way my legs were feeling. Split my efforts into two sets again; clearly needed. HR didn't rise that high though, despite my trying, which was interesting.
1011 - Stretch 23 min.
1100 - Arms (1 min recovery between supersets):
Superset A -
1. Dips 6 x 12, 12, 10, 10, 10, 8 @ 111% b/w - First set was ok, with the first 3 reps using both sides for the exercise. However, it became apparent after that that my right side was doing all the work (and even moreso in further sets), due to the pain of any movement in my left wrist. To be honest, I winced before each set, and dreaded it (not cool). Second set I unfisted my left hand after 10 reps, and screamed in my head through the last 2 reps. Did the next 3 sets as normal, with left hand unfisted, around the bar; because my right side WAS doing all the work I was almost collapsing at 10 reps, and the last rep of each set was very slow. On the last set I formed a fist again with left hand; and pretty much fell off the bar due to the pain and failure on the 8th rep. Wrist in pain after each set; not being made any better by lack of recovery in being supersetted with BB BC.
2. BB BC 6 x 12, 12, 10, 10, 10, 8 @ 33lb - Selected the lightest BB that the gym had. Since I was planning on higher reps, and since I could barely even do ONE rep (with a BB of weight 50.6lb) three weeks ago due to the pain in my wrist and it collapsing on me, the lightness of the weight wasn't much of a concern. My reps matched what I had been able to do for Dips for each set. The last 2 reps of the second set were an effort to get out. However, I wasn't going to DEcrease the weight or dropset it to reach the target reps per set, and so I soldiered on. Left wrist was in pain at the top of almost each rep, but that was no matter. Awesome vascularity displayed during this exercise. On the last 3 sets the last 2 reps were achieved through using a little momentum (naughty).
Superset B -
3. DB FP 6 x 12 @ 41.8lb - Same weight as last week, for 3 more sets. Good. Be going up in weight next week.
4. DB ZC 6 x 12 @ 15.4lb - Actually, after 10 reps of each set, my left arm was struggling a little, feeling the burn in my biceps, and forearms hurting (I still can't tilt my wrist as I should); but I managed to get 12 reps out with a gritting of teeth and slower reps.
Superset C -
5. V-Bar TPD 4 x 12, 12, 10, 10 @ 60lb - Same weight as last week, but for more reps.
6. Cable BC 4 x 12, 12, 10, 10 @ 50lb - Higher weight than last week, for more reps. I was feeling my left wrist at the top of the movement some, especially since the bar 'moved' beneath my hands sometimes.
Superset D -
7. O/H C/R T/Ext 2 x 15 @ 60lb - Started out at the same weight at last week. However, unlike last week, I managed all 15 reps for each set without needing to dropset the weight. A definite improvement, considering the work I'd done prior. Feeling left wrist on the last few reps, though, as it twisted. Last rep on the last set was slow and determinedly done.
8. Alt. DB HC 2 x 20 @ 17.6lb - Not the best of exercises. Form was not as good as it should have been on the second set. Weak.
Sleep - Time and Quality: ~2200-0824 (waking at 0315, 0325, 0420, and 0720), so ~10.25 hours sleep. Sleep deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: There...
Energy: Energy has been great (despite aches and pains). Starting to falter a little ~1530, but still going...
Motivation: High!
Mood/Aggression: Aggression. Frustration...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Not much of anything.
Joints: PAIN in the gym (on almost EVERY exercise!) Throbbing, aching pain for the rest of the day. And every time I move my left wrist I can hear and feel it clicking...
Endurance: Excellent.
Strength: On the rise.
Quality of Training: Excellent! I made sure that I worked myself hard today, knowing that Arms' day is when my wrist gives me the most pain and trouble in the gym.
Pump and Vascularity: Pump in arms from the first set of Dips, and staying throughout the session...Vascularity was the best I have seen it; with my veins straining to climb out of my skin in forearms, and showing strong through biceps and chest...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Delts and arms are coming along nicely. Leaning more...
Overall Sense of Feeling: Take away the pain and I'm ok.
Rosie Chee
The Female Terminator
Day 114
0850 - Chest/Abs (1 min recovery between sets):
1. PU 20 x 10 @ b/w - Started out without thinking today, realizing after I'd done my first set that I'd done it withOUT being on my fists! It hurt a little, and there was a click on the third rep, and my wrist wasn't quite as extended as it should have been, but it was done withOUT having my hands in fists; so I was pleased. Even though I could have easily handled MORE than 10 reps, I left it at 10, because I wanted to better the 150 reps (in total) that I completed last week (and I WAS struggling last week on the last 5 sets). The second and third sets I did on my fists (palms facing my body); instantly noticed that I could feel my lateral delts when I was doing them; interesting, since I didn't on the first set. Did the next two normally (i.e. unfisted, my palms flat on the floor); didn't feel as much of an effort as doing them on my fists had been. Two more sets fisted (palms facing my body) and feeling my lateral delts strongly. The next 6 sets I did with my palms flat on the floor; first few reps of each set saw a little twinge in my left wrist, but managing the pain. After my tenth set I started feeling dizzy; the ache/pain in my head becoming worse by the fifteenth set. Fourteenth and fifteenth sets I did on my fists (palms facing body); and the last 3 reps of the latter set were done slowly. The last 5 sets I did on my palms. The nineteenth set saw the last rep slower, and the last set the last 3 reps slower. However, none of the reps done on my palms felt as much of an effort as those done on my fists. Every rep was done belly/chest touching the floor before going back up. I had no failure like I did last week, and 50 more reps were done. Next week I will be doing ALL sets UNfisted.
2. Abs A 1 x [a. s/b crunch to 180 degrees x 25, b. s/b wall crunch (knees at 90 degree flexion) x 25, c. s/b db-leg lift x 25, d. s/b roll-out x 25] - A giant set. Feeling abs after the s/b db-leg lifts for sure.
3. Abs B 1 x [a. plank x 1 min, b. side plank (left) x 1 min, c. side plank (right) x 1 min, d. plank (alternate lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min, e. plank x 1 min] - Heart racing after the side planks. Couldn't wait until the final plank was done.
0936 - Rollers:
a. 20 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 20 min in 39x16 @ 75-85% HRmax @ 118 rpm
Didn't take much to get going today. Selected a pace and settled at it. After 20 minutes, because I wanted a higher HR response, I increased cadence; which had the effect I wanted. Sweat was dripping off me in the last half of the ride. Wrist was aching as well.
1018 - Stretch 20 min.
Sleep - Time and Quality: ~2200-0724 (waking at 0315, 0325, 0420, and 0700), so ~9.25 hours sleep. Sleep very deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: Actually have been pretty fatigued since after training and breakfast, and head has felt like it needed a rest. Forced myself to stay awake until 1400, and then passed out at ~1430 for 1.25 hours. Forcing myself to stay awake after that, so I can sleep tonight...
Energy: Feeling the effects of the RPM not long after dosing today (first thing dosing makes a difference). After training though, energy dived. I'm feeling smashed....
Motivation: High!
Mood/Aggression: Aggression. Anger. Some calm...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some, when I'm in those REALLY tired moments...
Joints: PAIN. It has been throbbing pain all day, moreso after the rollers...
Endurance: Excellent.
Strength: Gaining.
Quality of Training: When you consider that I was only able to do half the work that I did today 4 weeks ago, and could not even do PU properly, then I have come a way since then. However, due to the nature of my wrist, BB BP and other exercises for Chest will not begin for at least another 2 weeks (and besides, my chest doesn't need more muscle mass, and my strength there is not an issue).
Pump and Vascularity: Pump in arms...Vascularity was strong from Abs B and throughout rollers and stretching...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: I have been noticing a few blemishes on my face, particularly around the edges; it was clear before Monday...
Overall Sense of Feeling: Ok, so making SUNDAY my Day Off, Matt. And it will be COMPLETELY off ALL training (I haven't had one of those days in 3 weeks). Hopefully it will give my wrist (and my body) a chance to recover somewhat.
0850 - Chest/Abs (1 min recovery between sets):
1. PU 20 x 10 @ b/w - Started out without thinking today, realizing after I'd done my first set that I'd done it withOUT being on my fists! It hurt a little, and there was a click on the third rep, and my wrist wasn't quite as extended as it should have been, but it was done withOUT having my hands in fists; so I was pleased. Even though I could have easily handled MORE than 10 reps, I left it at 10, because I wanted to better the 150 reps (in total) that I completed last week (and I WAS struggling last week on the last 5 sets). The second and third sets I did on my fists (palms facing my body); instantly noticed that I could feel my lateral delts when I was doing them; interesting, since I didn't on the first set. Did the next two normally (i.e. unfisted, my palms flat on the floor); didn't feel as much of an effort as doing them on my fists had been. Two more sets fisted (palms facing my body) and feeling my lateral delts strongly. The next 6 sets I did with my palms flat on the floor; first few reps of each set saw a little twinge in my left wrist, but managing the pain. After my tenth set I started feeling dizzy; the ache/pain in my head becoming worse by the fifteenth set. Fourteenth and fifteenth sets I did on my fists (palms facing body); and the last 3 reps of the latter set were done slowly. The last 5 sets I did on my palms. The nineteenth set saw the last rep slower, and the last set the last 3 reps slower. However, none of the reps done on my palms felt as much of an effort as those done on my fists. Every rep was done belly/chest touching the floor before going back up. I had no failure like I did last week, and 50 more reps were done. Next week I will be doing ALL sets UNfisted.
2. Abs A 1 x [a. s/b crunch to 180 degrees x 25, b. s/b wall crunch (knees at 90 degree flexion) x 25, c. s/b db-leg lift x 25, d. s/b roll-out x 25] - A giant set. Feeling abs after the s/b db-leg lifts for sure.
3. Abs B 1 x [a. plank x 1 min, b. side plank (left) x 1 min, c. side plank (right) x 1 min, d. plank (alternate lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min, e. plank x 1 min] - Heart racing after the side planks. Couldn't wait until the final plank was done.
0936 - Rollers:
a. 20 min in 39x16 @ 70-75% HRmax @ 110 rpm
b. 20 min in 39x16 @ 75-85% HRmax @ 118 rpm
Didn't take much to get going today. Selected a pace and settled at it. After 20 minutes, because I wanted a higher HR response, I increased cadence; which had the effect I wanted. Sweat was dripping off me in the last half of the ride. Wrist was aching as well.
1018 - Stretch 20 min.
Sleep - Time and Quality: ~2200-0724 (waking at 0315, 0325, 0420, and 0700), so ~9.25 hours sleep. Sleep very deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: Actually have been pretty fatigued since after training and breakfast, and head has felt like it needed a rest. Forced myself to stay awake until 1400, and then passed out at ~1430 for 1.25 hours. Forcing myself to stay awake after that, so I can sleep tonight...
Energy: Feeling the effects of the RPM not long after dosing today (first thing dosing makes a difference). After training though, energy dived. I'm feeling smashed....
Motivation: High!
Mood/Aggression: Aggression. Anger. Some calm...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some, when I'm in those REALLY tired moments...
Joints: PAIN. It has been throbbing pain all day, moreso after the rollers...
Endurance: Excellent.
Strength: Gaining.
Quality of Training: When you consider that I was only able to do half the work that I did today 4 weeks ago, and could not even do PU properly, then I have come a way since then. However, due to the nature of my wrist, BB BP and other exercises for Chest will not begin for at least another 2 weeks (and besides, my chest doesn't need more muscle mass, and my strength there is not an issue).
Pump and Vascularity: Pump in arms...Vascularity was strong from Abs B and throughout rollers and stretching...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: I have been noticing a few blemishes on my face, particularly around the edges; it was clear before Monday...
Overall Sense of Feeling: Ok, so making SUNDAY my Day Off, Matt. And it will be COMPLETELY off ALL training (I haven't had one of those days in 3 weeks). Hopefully it will give my wrist (and my body) a chance to recover somewhat.
Rosie Chee
The Female Terminator
Thanks, Stephen. Just trying to make them as hard as I can, and make progress each session!
Rosie Chee
The Female Terminator
Day 115
DAY OFF today (I think I NEED it!)
Sleep - Time and Quality: ~2300-0751 (waking at 0315, 0325, 0420, and 0711), so ~8.75 hours sleep. Sleep was deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: Despite how I've been feeling (head feels so tired and fatigued) I have been doing research and study for hours today...
Energy: I feel completely FCUKED: Like I have climbed a mountain without eating anything, and it's taken days to do it, with no sleep....
Motivation: High!
Mood/Aggression: Not much of anything...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Not much pain today (but not much movement/activity aside either)...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: 10.5% BF at 51kg. So, over the last 2 weeks I have gained +1.295kg (i.e. 2.849lb) of LBM and lost -0.295kg (i.e. 0.649lb) of BF....
Overall Sense of Feeling: Really SHATTERED.
DAY OFF today (I think I NEED it!)
Sleep - Time and Quality: ~2300-0751 (waking at 0315, 0325, 0420, and 0711), so ~8.75 hours sleep. Sleep was deep. Shattered on waking. Dreaming...
Mental Alertness/Focus: Despite how I've been feeling (head feels so tired and fatigued) I have been doing research and study for hours today...
Energy: I feel completely FCUKED: Like I have climbed a mountain without eating anything, and it's taken days to do it, with no sleep....
Motivation: High!
Mood/Aggression: Not much of anything...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Not much pain today (but not much movement/activity aside either)...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: 10.5% BF at 51kg. So, over the last 2 weeks I have gained +1.295kg (i.e. 2.849lb) of LBM and lost -0.295kg (i.e. 0.649lb) of BF....
Overall Sense of Feeling: Really SHATTERED.
Rosie Chee
The Female Terminator
Day 116
0926 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 118 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75-80% HRmax @ 120 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 80-85% HRmax @ 120 rpm
Rollers this morning (running from now on, though). Legs were NOT happy; especially with the high cadence I started out with. Vastus medialis in both legs was aching a little; and didn't stop until after the first set of efforts. First set of efforts was HARD. Each effort felt like it lasted forever, and legs were hurting. I was glad for the 'easy' recovery periods between. Instead of allowing myself time to recover between sets, kept my cadence high, lifting it slightly. Legs started feeling better after 9 minutes. Second set of efforts was better, with legs NOT sore, spinning fast; efforts passing quickly. HR stayed high after the last set of efforts, dropping rapidly only after I had finished the session.
0948 - Stretch 22 min.
1052 - Legs/Abs:
Abs A (no recovery between exercises) -
1. Hanging straight leg raises 1 x 15 - Really concentrating on using abs (and no hips) to do this.
2. Hanging knee to elbows 1 x 15 - The last couple of reps were a little harder, due to hands slipping.
3. Reverse curl (on floor) 1 x 15 - Feeling them by the last rep.
4. s/b crunches (knees at 90 degree flexion) 1 x 15 - Good.
5. s/b crunches to 189 degrees 1 x 15 - Definitely feeling these. May start doing more of them, instead of the 'regular' crunch (more of a burn).
6. s/b db-leg raises 1 x 15 - Abs and not hips. I am stronger on these than I was a few weeks ago.
7. Weighted crunch 1 x 15 - Done with a 44.44lb DB. Feeling a little in anterior delts after 13 reps.
8. Plank 1 x 1 min (alternating lifting right arm/left leg with left arm/right leg every 15 sec) - Effort.
9. Side Plank (right) 1 x 1 min - Fine.
10. Side Plank (left) 1 x 1 min - Fine.
Legs Giant-Set/Circuit (no recovery between exercises, 1 min recovery between circuits) -
11. BB RD (on box) 4 x 10 - Decided on doing these first, so less chance of hands slipping/grip giving because of hot, sweaty palms. Did well.
12. PBJ 4 x 20 - Did these with an actual bench today (instead of a box), to make sure that I was having to jump higher. Did well.
13. BB BS 4 x 10 - Used only 140.36lb. Easy as. Did them with a slower tempo as well, to make them a bit harder, since they were so easy. 'Loosening' up as did more reps each set.
14. Alternate Backward DB Lunges 4 x 20 - Since I am using lunges to target my hamstrings more, used DB instead, doing them backward with a long stride. DBs were just enough to stabilize me, but not so much that I was almost dropping them from the effort of holding onto them. On the last 2 sets, grip started giving from the tenth rep (because of sweaty palms), but I hung on and got all 20 reps out.
15. One-Legged Bench Step-Ups 4 x 10 per leg - Did with just me. Did one side at a time, completing all 10 reps before moving onto the other side. Bouncing explosively up off the floor onto the bench, and 'dropping' lightly back down again. Heart was going hard by the time I got to here each time around.
16. Bench Jumps 4 x 4x3 benches - Lined 3 benches up with enough gap between for me to land. between them Each set consisted of me jumping over each bench, turning, and jumping back to the start, turning, and repeating, until I was back at the start again. This REALLY had my heart racing, and making sure that I was alert and focussed; barely pausing for breath, to get them done as fast as possible. Had to sit down after the second and third times through.
Abs B (no recovery between exercises) -
17. Plank 1 x 1 min (alternating lifting left arm/right leg with right arm/left leg every 15 sec) - Really making sure that I was focussed. Controlled breathing.
18. Side Plank (left) 1 x 1 min - Vascularity exceptional. Painful, as it felt like all the blood was being rushed into my hands and forearms, with nowhere to go.
19. Side Plank (right) 1 x 1 min - Vascularity less painful, but no less strong. Keeping side high off the ground.
Sleep - Time and Quality: ~2130-0747 (waking at 0237, 0315, 0325, 0425, and 0711), so ~10.25 hours sleep. COMPLETELY shattered every time I woke up (not sure why; I did NOTHING yesterday!) Didn't get out of bed until 0756. Dreams very vivid and lasting...
Mental Alertness/Focus: I am getting my log done early, so that I can spend the rest of the afternoon researching, studying, and writing...
Energy: Felt a bit fatigued after the HIIT Rollers. Felt fine in the gym. Feeling like I did yesterday....
Motivation: High!
Mood/Aggression: I just want to get through today doing what I HAVE to...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: A little pain (hopefully the paracetamol will work today)...
Endurance: Excellent.
Strength: Reiterating that Legs' day is NOT about strength. Actually, I don't think that I will ever go heavy (for me) again with any Legs' exercises, since I DON'T need (OR want) extra muscle mass there, and my strength in them is never an issue, and I don't really want to eliminate them completely from my training routine. So, Legs' days from now on will be as they have been: More of a cardio resistance session, with lighter weights, higher reps, and little or no recovery.
Quality of Training: Excellent. Unlike the last few weeks, where my face has been as pale as a sick creature on Legs' day, today it was ruddy and sweaty. Sweating lots again. Heart going well. Loved it.
Pump and Vascularity: Pump in legs a little...Vascularity strong, especially on the last set of side planks (and veins were painful during, like pins and needles)...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Although my body composition has changed from 2 weeks ago to now; my measurements have NOT changed from last week to this week...
Overall Sense of Feeling: Still feeling as shattered as I was yesterday (not sure why). I look and feel like I do when I've done several all-nighters in a single week.
0926 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 118 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75-80% HRmax @ 120 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 80-85% HRmax @ 120 rpm
Rollers this morning (running from now on, though). Legs were NOT happy; especially with the high cadence I started out with. Vastus medialis in both legs was aching a little; and didn't stop until after the first set of efforts. First set of efforts was HARD. Each effort felt like it lasted forever, and legs were hurting. I was glad for the 'easy' recovery periods between. Instead of allowing myself time to recover between sets, kept my cadence high, lifting it slightly. Legs started feeling better after 9 minutes. Second set of efforts was better, with legs NOT sore, spinning fast; efforts passing quickly. HR stayed high after the last set of efforts, dropping rapidly only after I had finished the session.
0948 - Stretch 22 min.
1052 - Legs/Abs:
Abs A (no recovery between exercises) -
1. Hanging straight leg raises 1 x 15 - Really concentrating on using abs (and no hips) to do this.
2. Hanging knee to elbows 1 x 15 - The last couple of reps were a little harder, due to hands slipping.
3. Reverse curl (on floor) 1 x 15 - Feeling them by the last rep.
4. s/b crunches (knees at 90 degree flexion) 1 x 15 - Good.
5. s/b crunches to 189 degrees 1 x 15 - Definitely feeling these. May start doing more of them, instead of the 'regular' crunch (more of a burn).
6. s/b db-leg raises 1 x 15 - Abs and not hips. I am stronger on these than I was a few weeks ago.
7. Weighted crunch 1 x 15 - Done with a 44.44lb DB. Feeling a little in anterior delts after 13 reps.
8. Plank 1 x 1 min (alternating lifting right arm/left leg with left arm/right leg every 15 sec) - Effort.
9. Side Plank (right) 1 x 1 min - Fine.
10. Side Plank (left) 1 x 1 min - Fine.
Legs Giant-Set/Circuit (no recovery between exercises, 1 min recovery between circuits) -
11. BB RD (on box) 4 x 10 - Decided on doing these first, so less chance of hands slipping/grip giving because of hot, sweaty palms. Did well.
12. PBJ 4 x 20 - Did these with an actual bench today (instead of a box), to make sure that I was having to jump higher. Did well.
13. BB BS 4 x 10 - Used only 140.36lb. Easy as. Did them with a slower tempo as well, to make them a bit harder, since they were so easy. 'Loosening' up as did more reps each set.
14. Alternate Backward DB Lunges 4 x 20 - Since I am using lunges to target my hamstrings more, used DB instead, doing them backward with a long stride. DBs were just enough to stabilize me, but not so much that I was almost dropping them from the effort of holding onto them. On the last 2 sets, grip started giving from the tenth rep (because of sweaty palms), but I hung on and got all 20 reps out.
15. One-Legged Bench Step-Ups 4 x 10 per leg - Did with just me. Did one side at a time, completing all 10 reps before moving onto the other side. Bouncing explosively up off the floor onto the bench, and 'dropping' lightly back down again. Heart was going hard by the time I got to here each time around.
16. Bench Jumps 4 x 4x3 benches - Lined 3 benches up with enough gap between for me to land. between them Each set consisted of me jumping over each bench, turning, and jumping back to the start, turning, and repeating, until I was back at the start again. This REALLY had my heart racing, and making sure that I was alert and focussed; barely pausing for breath, to get them done as fast as possible. Had to sit down after the second and third times through.
Abs B (no recovery between exercises) -
17. Plank 1 x 1 min (alternating lifting left arm/right leg with right arm/left leg every 15 sec) - Really making sure that I was focussed. Controlled breathing.
18. Side Plank (left) 1 x 1 min - Vascularity exceptional. Painful, as it felt like all the blood was being rushed into my hands and forearms, with nowhere to go.
19. Side Plank (right) 1 x 1 min - Vascularity less painful, but no less strong. Keeping side high off the ground.
Sleep - Time and Quality: ~2130-0747 (waking at 0237, 0315, 0325, 0425, and 0711), so ~10.25 hours sleep. COMPLETELY shattered every time I woke up (not sure why; I did NOTHING yesterday!) Didn't get out of bed until 0756. Dreams very vivid and lasting...
Mental Alertness/Focus: I am getting my log done early, so that I can spend the rest of the afternoon researching, studying, and writing...
Energy: Felt a bit fatigued after the HIIT Rollers. Felt fine in the gym. Feeling like I did yesterday....
Motivation: High!
Mood/Aggression: I just want to get through today doing what I HAVE to...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: A little pain (hopefully the paracetamol will work today)...
Endurance: Excellent.
Strength: Reiterating that Legs' day is NOT about strength. Actually, I don't think that I will ever go heavy (for me) again with any Legs' exercises, since I DON'T need (OR want) extra muscle mass there, and my strength in them is never an issue, and I don't really want to eliminate them completely from my training routine. So, Legs' days from now on will be as they have been: More of a cardio resistance session, with lighter weights, higher reps, and little or no recovery.
Quality of Training: Excellent. Unlike the last few weeks, where my face has been as pale as a sick creature on Legs' day, today it was ruddy and sweaty. Sweating lots again. Heart going well. Loved it.
Pump and Vascularity: Pump in legs a little...Vascularity strong, especially on the last set of side planks (and veins were painful during, like pins and needles)...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Although my body composition has changed from 2 weeks ago to now; my measurements have NOT changed from last week to this week...
Overall Sense of Feeling: Still feeling as shattered as I was yesterday (not sure why). I look and feel like I do when I've done several all-nighters in a single week.
Rosie Chee
The Female Terminator
Day 117
0435 - 4.2km Run:
Warm and muggy; unusual for that time in the morning this time of year. First km was done in 4 min. Slowed down a little from 6 min on, because chest started feeling tight, and I couldn't breathe very well. Feeling calves slightly (I'm assuming from the step-ups yesterday); and right interiomedial knee aspect was twinging a little every now and then from 10 min on. Fatiguing very easily, and dropping right back to 4.8 min/km by the last km.
0508 - Stretch 27 min.
0601 - Shoulders/Abs (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 6 x 12 - Used a 50.6lb BB. After the fourth set starting to feel the effort, having to 'steady' myself afterwards to stop from falling over, my face pale as anything in the mirror. Reps started becoming a little slower after that. Quite lightheaded by the last set. Will add some weight to the BB from next week, and begin working on some strength/mass.
2. DB LR 6 x 12 - Only used 15.4lb DBs (+2.2lb than last week), but they were enough (+2 reps per set and +2 sets than last week also). Face was distressed throughout each set because of the effort. Left wrist was starting to become sore from the fourth set on. Reps slower from then on as well.
Superset B -
3. BB Push Press 6 x 10 - These to me are not as 'easy' as BB Clean and Press. Stayed with the 50.6lb BB. The last couple of reps on almost every set was an effort; and I need to concentrate on keeping my knees 'softer' when I start to fatigue.
4. Inc. DB RR 6 x 12 - Decided to try these today. I haven't been doing these, since 4 and 3 weeks ago when I attempted even a set, my left wrist was in such PAIN. However, today was fine. Started off with 13.2lb DB, since I wasn't sure if my left wrist would handle it (it didn't even at only 11lb in weeks prior), and was ok. After 4 sets moved up to 15.4lb DB and was fine.
5. Abs 1 x [a. plank x 1 min, b. side (right) plank x 30 sec, c. side (left) plank x 30 sec, d. plank (alternating lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min] - Added this in just because. Need to do a few more planks more often to keep that midsection tight (as well as be stricter with my diet).
Sleep - Time and Quality: ~2200-0320, so ~5.3 hours sleep. Deep sleep. A little fatigued on waking, but determined to get up before 0330! Dreaming was incredible...
Mental Alertness/Focus: Was there this morning. After lunch not really (explained below)...
Energy: Felt a bit fatigued during my run. Gym was ok, albeit feeling like I was going to pass out or fall over after almost every set of BB Clean and Press and BB Push Press. After 5,100 calories for lunch (yep, you read RIGHT), didn't feel like doing much at all (I think ~4,000 calories is my 'limit' for a single meal, and anything more after that makes me feel sluggish and yuk). Passed out not long after finishing, at ~1330-1558...
Motivation: Still high (although you might say otherwise given the calorie/food quantity of my lunch).
Mood/Aggression: Pretty ok mood for most of the day. Had my aggressive, angry moments...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: I don't FEEL as if my libido is particularly high. My body would suggest otherwise by being in a constant state of arousal since waking. Hmmm...
Joints: A little in left wrist in the gym (but I can do Inc. DB RR now without too many issues, so that's good). Right knee during run...
Endurance: Excellent.
Strength: I am getting stronger.
Quality of Training: Excellent.
Pump and Vascularity: Definite pump in delts...Vascularity strong...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Starting to look a LITTLE leaner this morning. After lunch I've just been incredibly bloated and UNcomfortable...
Overall Sense of Feeling: Feeling good re training. This week and next I will keep following the type of regime I am now (also the time left on Activate Xtreme). After that I will change it up, seeing how my left wrist is in the gym (it should be loads better); and add in a different supplement (Cre-02 is still sitting there, waiting for a solo run)...Feeling disappointed in myself re diet. Although the higher calories I've been having has helped me gain muscle mass (whilst losing some fat) that's NO excuse to have 5,100 calories in 25 minutes (yes I eat FAST)!!!
0435 - 4.2km Run:
Warm and muggy; unusual for that time in the morning this time of year. First km was done in 4 min. Slowed down a little from 6 min on, because chest started feeling tight, and I couldn't breathe very well. Feeling calves slightly (I'm assuming from the step-ups yesterday); and right interiomedial knee aspect was twinging a little every now and then from 10 min on. Fatiguing very easily, and dropping right back to 4.8 min/km by the last km.
0508 - Stretch 27 min.
0601 - Shoulders/Abs (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 6 x 12 - Used a 50.6lb BB. After the fourth set starting to feel the effort, having to 'steady' myself afterwards to stop from falling over, my face pale as anything in the mirror. Reps started becoming a little slower after that. Quite lightheaded by the last set. Will add some weight to the BB from next week, and begin working on some strength/mass.
2. DB LR 6 x 12 - Only used 15.4lb DBs (+2.2lb than last week), but they were enough (+2 reps per set and +2 sets than last week also). Face was distressed throughout each set because of the effort. Left wrist was starting to become sore from the fourth set on. Reps slower from then on as well.
Superset B -
3. BB Push Press 6 x 10 - These to me are not as 'easy' as BB Clean and Press. Stayed with the 50.6lb BB. The last couple of reps on almost every set was an effort; and I need to concentrate on keeping my knees 'softer' when I start to fatigue.
4. Inc. DB RR 6 x 12 - Decided to try these today. I haven't been doing these, since 4 and 3 weeks ago when I attempted even a set, my left wrist was in such PAIN. However, today was fine. Started off with 13.2lb DB, since I wasn't sure if my left wrist would handle it (it didn't even at only 11lb in weeks prior), and was ok. After 4 sets moved up to 15.4lb DB and was fine.
5. Abs 1 x [a. plank x 1 min, b. side (right) plank x 30 sec, c. side (left) plank x 30 sec, d. plank (alternating lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min] - Added this in just because. Need to do a few more planks more often to keep that midsection tight (as well as be stricter with my diet).
Sleep - Time and Quality: ~2200-0320, so ~5.3 hours sleep. Deep sleep. A little fatigued on waking, but determined to get up before 0330! Dreaming was incredible...
Mental Alertness/Focus: Was there this morning. After lunch not really (explained below)...
Energy: Felt a bit fatigued during my run. Gym was ok, albeit feeling like I was going to pass out or fall over after almost every set of BB Clean and Press and BB Push Press. After 5,100 calories for lunch (yep, you read RIGHT), didn't feel like doing much at all (I think ~4,000 calories is my 'limit' for a single meal, and anything more after that makes me feel sluggish and yuk). Passed out not long after finishing, at ~1330-1558...
Motivation: Still high (although you might say otherwise given the calorie/food quantity of my lunch).
Mood/Aggression: Pretty ok mood for most of the day. Had my aggressive, angry moments...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: I don't FEEL as if my libido is particularly high. My body would suggest otherwise by being in a constant state of arousal since waking. Hmmm...
Joints: A little in left wrist in the gym (but I can do Inc. DB RR now without too many issues, so that's good). Right knee during run...
Endurance: Excellent.
Strength: I am getting stronger.
Quality of Training: Excellent.
Pump and Vascularity: Definite pump in delts...Vascularity strong...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Starting to look a LITTLE leaner this morning. After lunch I've just been incredibly bloated and UNcomfortable...
Overall Sense of Feeling: Feeling good re training. This week and next I will keep following the type of regime I am now (also the time left on Activate Xtreme). After that I will change it up, seeing how my left wrist is in the gym (it should be loads better); and add in a different supplement (Cre-02 is still sitting there, waiting for a solo run)...Feeling disappointed in myself re diet. Although the higher calories I've been having has helped me gain muscle mass (whilst losing some fat) that's NO excuse to have 5,100 calories in 25 minutes (yes I eat FAST)!!!
Rosie Chee
The Female Terminator
Day 118
0904 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 85-90% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 85% HRmax @ 118 rpm
f. 4 min in 39x15 @ 85-90% HRmax @ 118 rpm
g. 4 min in 39x14 @ 90% HRmax @ 118 rpm
h. 4 min in 39x16 @ 85-90% HRmax @ 118 rpm
i. 8 x 20 sec effort/10 sec easy in 39x16 (HR 90-95% HRmax, rpm N/A)
j. 4 min in 39x16 @ 85% HRmax @ 118 rpm
Rollers again (albeit, given the session, an ok thing). Started out at an easy, steady pace; HR rose rapidly, and stayed there. Decided to stay in that gear for the first set of efforts; to my surprise my HR rocketed from the first effort and only got higher as the set continued, so that most of the efforts were done closer to 90% HRmax. Each effort was a blast, legs spinning, and focussing on making it last. Went straight into the second set of efforts; increasing the gear. Once again, HR was high, closer to 90% HRmax, and only dropping towards 85% HRmax on the last couple of efforts. Straight through to the third set of efforts, and HR stayed well and truly at 90% HRmax this time. Sweat was dripping from me, face was flushed as, and legs were FINE. Dropped back down to my starting gear, keeping cadence fairly high, HR only dropping back to 85% HRmax and maintaining for the 4-min period. Once I got to 20 min, because I felt so good and energized, I decided to KEEP going. Went up a gear; staying at the same cadence; increasing HR as I did. 'Stepped' up another gear after 4 min and stayed there, as HR stayed high (as I like it). Despite the high HR it didn't really feel like an effort. Once I'd reached the last gear I'd used in my efforts, I dropped back down to the starting gear again, and used that as my last 'step' before my final set of efforts. Gave the last set of efforts my all, and managed to make HR higher than ever. The 4-min 'cool-down' wasn't much of one, although it was 'easy'. Really enjoyed that session; one of the better ones to date on the rollers.
0948 - Stretch 28 min.
1629 - Back (1 min recovery between sets, except CG PU - 3 min recovery):
1. CG PU 4 x 8, 7, 6, 6 @ 110% b/w - Started out with these; determined to do better than last week, when all I ended up doing was getting frustrated at my lack of strength. Every rep that I did (without being a negative) was done to right above the bar, and then back down to full elbow extension; NO 'cheat' reps allowed today. Managed 8 reps the first set, which was fine (same as last week), albeit still not as many as I could do pre-injury. Got 7 reps out the next set; one more than last week. Got 5 and 4 reps out by myself on the third and fourth sets respectively, before I had to do negatives to complete the designated minimum of 6 reps per set I'd set myself. There was a guy on the cables whilst I was doing these, and after every set he kept saying "good girl; that's impressive" (whether he was trying to be nice or what I don't know) :dunno: During my last set I must have growled quite loudly on the fourth rep, because he was like "don't be disappointed; you're doing well". I felt like rounding on him afterwards and saying that to ME what I was doing is NOT doing well at all; that pre-injury I was easily doing twice as many per set; that what I am doing now I consider weak and pathetic :28: (but I didn't). I really need to be doing CG PU TWICE a week to notice strength gains.
2. BB DL 6 x 10, 8, 8, 8, 6, 6 @ 120.56lb - Decided to increase the weight this week, since what I have been using IS pretty light. Although 120.56lb is only half of my 1RM it was still ok, considering. Each set was fine, and the extra weight felt like nothing at all; goes to show that on SOME exercises muscle memory is always there, no matter how long it's been. My left wrist was ok after each set this time, unlike last week, when it was aching quite badly. My left wrist WAS giving out on me during the last 3 sets though, on the last 2-3 reps, and I ended up finishing each set with barely my fingertips holding the BB on the left side (not ideal, but at least they were done).
3. BB BOR 4 x 6 - Same weight as last week. However, strength was not as good as last week. From the first set my grip/wrists felt weird and uncomfortable; and on every set my hands were slipping in on the BB.
4. CG SR 2 x 20 - Once again, finished off the session with a couple of higher sets. Forearms were screaming half-way through the last set; and really having to 'shrug' my shoulders back to get out the last 3 reps each set.
Sleep - Time and Quality: ~2130-0726 (waking at 0315 and 0711), so nearly 10 hours sleep. Woke shattered this morning. Dreaming deeply though...
Mental Alertness/Focus: Been there all day. A few hours this afternoon writing an article (one more article per day for the next week shall be fine)...
Energy: Felt good this morning once I got on the rollers, and energy was high; speed endurance is way up again...Not needed much for the rest of the day...Had it for the gym...
Motivation: High!
Mood/Aggression: Aggressive and seriously ticked off for most of the morning (thank you, Stephen (and Joe) for bearing with my ranting)...Pretty good once I got into my article (didn't notice the time go by once I got lost in it)...And great after the gym...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Body has been responsive. Not really been in that sort of mood though.
Joints: Quite a bit of pain after I did the passive ROM exercises with my left wrist. Not as much pain as expected in the gym though (which is GOOD)...
Endurance: Excellent.
Strength: Up from last week (although still quite a lot down on pre-injury strength).
Quality of Training: HIIT Rollers were something ELSE (LOVED them!)...The gym later in the afternoon was ok. Lack of wrist pain for the most part was a positive.
Pump and Vascularity: Pump in legs after HIIT. Pump in arms a little after CG SR...Vascularity strong during all training...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Little bit softer after yesterday's lunch...
Overall Sense of Feeling: Not feeling so shattered as I was...Trying not to expect so much from myself :worried: (which is REALLY HARD)...
0904 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 85-90% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 85% HRmax @ 118 rpm
f. 4 min in 39x15 @ 85-90% HRmax @ 118 rpm
g. 4 min in 39x14 @ 90% HRmax @ 118 rpm
h. 4 min in 39x16 @ 85-90% HRmax @ 118 rpm
i. 8 x 20 sec effort/10 sec easy in 39x16 (HR 90-95% HRmax, rpm N/A)
j. 4 min in 39x16 @ 85% HRmax @ 118 rpm
Rollers again (albeit, given the session, an ok thing). Started out at an easy, steady pace; HR rose rapidly, and stayed there. Decided to stay in that gear for the first set of efforts; to my surprise my HR rocketed from the first effort and only got higher as the set continued, so that most of the efforts were done closer to 90% HRmax. Each effort was a blast, legs spinning, and focussing on making it last. Went straight into the second set of efforts; increasing the gear. Once again, HR was high, closer to 90% HRmax, and only dropping towards 85% HRmax on the last couple of efforts. Straight through to the third set of efforts, and HR stayed well and truly at 90% HRmax this time. Sweat was dripping from me, face was flushed as, and legs were FINE. Dropped back down to my starting gear, keeping cadence fairly high, HR only dropping back to 85% HRmax and maintaining for the 4-min period. Once I got to 20 min, because I felt so good and energized, I decided to KEEP going. Went up a gear; staying at the same cadence; increasing HR as I did. 'Stepped' up another gear after 4 min and stayed there, as HR stayed high (as I like it). Despite the high HR it didn't really feel like an effort. Once I'd reached the last gear I'd used in my efforts, I dropped back down to the starting gear again, and used that as my last 'step' before my final set of efforts. Gave the last set of efforts my all, and managed to make HR higher than ever. The 4-min 'cool-down' wasn't much of one, although it was 'easy'. Really enjoyed that session; one of the better ones to date on the rollers.
0948 - Stretch 28 min.
1629 - Back (1 min recovery between sets, except CG PU - 3 min recovery):
1. CG PU 4 x 8, 7, 6, 6 @ 110% b/w - Started out with these; determined to do better than last week, when all I ended up doing was getting frustrated at my lack of strength. Every rep that I did (without being a negative) was done to right above the bar, and then back down to full elbow extension; NO 'cheat' reps allowed today. Managed 8 reps the first set, which was fine (same as last week), albeit still not as many as I could do pre-injury. Got 7 reps out the next set; one more than last week. Got 5 and 4 reps out by myself on the third and fourth sets respectively, before I had to do negatives to complete the designated minimum of 6 reps per set I'd set myself. There was a guy on the cables whilst I was doing these, and after every set he kept saying "good girl; that's impressive" (whether he was trying to be nice or what I don't know) :dunno: During my last set I must have growled quite loudly on the fourth rep, because he was like "don't be disappointed; you're doing well". I felt like rounding on him afterwards and saying that to ME what I was doing is NOT doing well at all; that pre-injury I was easily doing twice as many per set; that what I am doing now I consider weak and pathetic :28: (but I didn't). I really need to be doing CG PU TWICE a week to notice strength gains.
2. BB DL 6 x 10, 8, 8, 8, 6, 6 @ 120.56lb - Decided to increase the weight this week, since what I have been using IS pretty light. Although 120.56lb is only half of my 1RM it was still ok, considering. Each set was fine, and the extra weight felt like nothing at all; goes to show that on SOME exercises muscle memory is always there, no matter how long it's been. My left wrist was ok after each set this time, unlike last week, when it was aching quite badly. My left wrist WAS giving out on me during the last 3 sets though, on the last 2-3 reps, and I ended up finishing each set with barely my fingertips holding the BB on the left side (not ideal, but at least they were done).
3. BB BOR 4 x 6 - Same weight as last week. However, strength was not as good as last week. From the first set my grip/wrists felt weird and uncomfortable; and on every set my hands were slipping in on the BB.
4. CG SR 2 x 20 - Once again, finished off the session with a couple of higher sets. Forearms were screaming half-way through the last set; and really having to 'shrug' my shoulders back to get out the last 3 reps each set.
Sleep - Time and Quality: ~2130-0726 (waking at 0315 and 0711), so nearly 10 hours sleep. Woke shattered this morning. Dreaming deeply though...
Mental Alertness/Focus: Been there all day. A few hours this afternoon writing an article (one more article per day for the next week shall be fine)...
Energy: Felt good this morning once I got on the rollers, and energy was high; speed endurance is way up again...Not needed much for the rest of the day...Had it for the gym...
Motivation: High!
Mood/Aggression: Aggressive and seriously ticked off for most of the morning (thank you, Stephen (and Joe) for bearing with my ranting)...Pretty good once I got into my article (didn't notice the time go by once I got lost in it)...And great after the gym...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: Body has been responsive. Not really been in that sort of mood though.
Joints: Quite a bit of pain after I did the passive ROM exercises with my left wrist. Not as much pain as expected in the gym though (which is GOOD)...
Endurance: Excellent.
Strength: Up from last week (although still quite a lot down on pre-injury strength).
Quality of Training: HIIT Rollers were something ELSE (LOVED them!)...The gym later in the afternoon was ok. Lack of wrist pain for the most part was a positive.
Pump and Vascularity: Pump in legs after HIIT. Pump in arms a little after CG SR...Vascularity strong during all training...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Little bit softer after yesterday's lunch...
Overall Sense of Feeling: Not feeling so shattered as I was...Trying not to expect so much from myself :worried: (which is REALLY HARD)...
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
Day 119
0915 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 118 rpm
b. 10 min in 39x16 @ 70-75% HRmax @ 108 rpm
c. 25 min in 39x16 @ 75-80% HRmax @ 112-114 rpm
Didn't really want to do ANY cardio today (was still feeling far too uncomfortable still from yesterday's binge). Nearly an hour later than I should have I got on the rollers. Started out at a fast pace, since I wanted to punish myself for being bad. Legs didn't like that pace so I dropped it back to something that didn't hurt so much. After a further 10 minutes, decided that the pace was too slow and that HR needed to be higher, so took it up to a happy medium between the cadences already used. Body managed ok. At 20 minutes I was ready to get off and call it quits. However, stubbornly dug my heels in and stayed on to finish 40 minutes. Fcuk I HATE LONG cardio sessions; anything more than 20 minutes is a complete BORE (and UNnecessary)!!!
1019 - Stretch 20 min.
1100 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 8, 7, 5, 4 @ 110% b/w - Going to be doing these TWICE a week henceforth; but on Arms' day I will be doing them as 'half-reps' (i.e. only lowering eccentrically until my elbows are at 90 degree flexion, before concentric action) to target my biceps more than my back (which makes sense). Interestingly enough, I actually find doing half-reps HARDER than lowering myself to complete elbow extension and doing full reps; not sure why, since theoretically it should be the OTHER way around (but maybe because my biceps are weaker than my back?) Managed 8 reps the first time, 7 the second. Disappointed that I didn't get 6 reps out for the third time; and settled for only 4 reps on the last set. With Arms' day I WON'T be doing negatives on this, but just doing as many reps per set as I can.
2. Dips 4 x 12, 12, 10, 10 @ 110% b/w - Did my first set with my left hand in a fist on the bar. First 4 reps were ok, and then the pain kicked in, hitting most when I pushed up concentrically. Aimed for 12 reps per set, since that's what I managed for the first, and was ok - JUST - for the second set. From the second set I bravely did the exercise properly (i.e. no fist), and again, hesitated before the start of each set (because of the pain). Only managed 10 reps for the last 2 sets; and the last 2 reps per set were done very slowly, with me wanting to throw a tantrum afterwards because of the pain.
Superset B -
3. Dips 4 x 8 @ 110% b/w - Determined not to let this exercise beat me, I included it in the next superset. Only managed 8 reps on the first set before I was almost crying. Left it at 8 reps per set. I must have blanked out the pain by the last set, because it was minimal and nowhere near what it had been on all the rest.
4. CG BB BC 4 x 8 - Started out with the 33lb BB for the first set. Since I was only 'matching' what I'd done with Dips for reps per set, I only did 8 reps; and that was easy. Went up to the 38.5lb BB for the second set; that was a little more difficult, especially on the last rep. Stayed with the 38.5lb BB for the last 2 sets. Will go up to the 44lb BB next week. Vascularity through biceps and down forearms was something else.
Superset C -
5. DB FP 4 x 12, 8, 8, 6 - Used a 41.8lb DB for the first set; 12 reps easy. Since I wasn't really going for high reps this week, increased the weight to a 44.44lb DB. Only managed 8 reps (about right). The last set the last 2 reps were a struggle, and almost didn't get the last rep done. Vascularity was exceptionally strong in my right arm after these.
6. Inc. DB BC 4 x 12, 8, 8, 8 - Only used 15.4lb DBs, and for the first set they were enough; with the last 4 reps a slow struggle. Stayed at that weight, and 'matched' DB FP for reps per set, making 8 reps easily.
Superset D -
7. V-Bar TPD 4 x 10, 10, 10, 30 - Since I was fine at 60lb last week, increased the weight to 70lb. However, after 7 reps my arms gave out on me, and I (surprised) dropped the weight back to 60lb for the last 3 reps. Happened again on the second set; my arms must have been quite fatigued from the rest of the session. Dropsetted the weight again for the third set. Decided on the last set that I would keep dropsetting the weight (as I had been) until I had completed 30 reps; ended up doing 4 reps at 70lb, 3 reps at 60lb, 5 reps at 50lb, and 18 reps at 40lb.
8. Cable BC 4 x 10, 10, 10, 30 - Started at 50lb. Arms were feeling weak (and I was NOT happy at how V-Bar TPD were going), and I had to dropset with 40lb for the last 5 reps. Managed 8 reps before dropping back to 40lb on the second, third, and fourth sets. As with V-Bar TPD, I decided on doing 30 reps for the last set, completing the last 18 reps at 30lb. Forearms were well and truly shattered from the twelfth rep on the last set, but I kept pushing through until I had completed my quota.
Sleep - Time and Quality: ~2330-0711 (waking at 0330 and 0425), So nearly 7.75 hour sleep. Resistance training as late as it was yesterday definitely makes it a little harder to get up early the next day. Sleep was deep. Dreams were disturbing and taking weird paths...
Mental Alertness/Focus: There for the morning. Not much in the mood for a lot of thinking in the afternoon...
Energy: Although it was there for the rollers, I honestly DIDN'T want to be on them and couldn't be bothered doing them. In the gym I was fine (never have any problems wanting to do weights).
Motivation: I have the commitment, drive, motivation, and the time to train when (and as long) as I want, to achieve my goals...But I no longer see the point of beating my body into the ground and pushing myself as hard as I can with training; why, if I let myself down with my diet??? Then DON'T!!!
Mood/Aggression: Aggressive...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: If you know the right triggers...
Joints: Pushing through the pain (for the most part)...
Endurance: Excellent.
Strength: Making PROGRESS!
Quality of Training: Good. Dips are becoming less painful (barely), and I at least can do them without having to make a fist with my left hand (although I still hesitate slightly before each set because of the pain). Starting to look forward to Arms' day again; beat that body into submission...
Pump and Vascularity: Pump in arms from the first set (great stuff)...Vascularity strong; more in right side than left (maybe because my right side was working more than my left with many exercises, and lifting the weights etc.?)...
Muscle Hardness/Density: Glutes and legs. Arms.
Body Composition and Look: Still looking soft. NOT very comfortable today. GRRR; I hate looking average!
Overall Sense of Feeling: See "Motivation" comment.
0915 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 118 rpm
b. 10 min in 39x16 @ 70-75% HRmax @ 108 rpm
c. 25 min in 39x16 @ 75-80% HRmax @ 112-114 rpm
Didn't really want to do ANY cardio today (was still feeling far too uncomfortable still from yesterday's binge). Nearly an hour later than I should have I got on the rollers. Started out at a fast pace, since I wanted to punish myself for being bad. Legs didn't like that pace so I dropped it back to something that didn't hurt so much. After a further 10 minutes, decided that the pace was too slow and that HR needed to be higher, so took it up to a happy medium between the cadences already used. Body managed ok. At 20 minutes I was ready to get off and call it quits. However, stubbornly dug my heels in and stayed on to finish 40 minutes. Fcuk I HATE LONG cardio sessions; anything more than 20 minutes is a complete BORE (and UNnecessary)!!!
1019 - Stretch 20 min.
1100 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 8, 7, 5, 4 @ 110% b/w - Going to be doing these TWICE a week henceforth; but on Arms' day I will be doing them as 'half-reps' (i.e. only lowering eccentrically until my elbows are at 90 degree flexion, before concentric action) to target my biceps more than my back (which makes sense). Interestingly enough, I actually find doing half-reps HARDER than lowering myself to complete elbow extension and doing full reps; not sure why, since theoretically it should be the OTHER way around (but maybe because my biceps are weaker than my back?) Managed 8 reps the first time, 7 the second. Disappointed that I didn't get 6 reps out for the third time; and settled for only 4 reps on the last set. With Arms' day I WON'T be doing negatives on this, but just doing as many reps per set as I can.
2. Dips 4 x 12, 12, 10, 10 @ 110% b/w - Did my first set with my left hand in a fist on the bar. First 4 reps were ok, and then the pain kicked in, hitting most when I pushed up concentrically. Aimed for 12 reps per set, since that's what I managed for the first, and was ok - JUST - for the second set. From the second set I bravely did the exercise properly (i.e. no fist), and again, hesitated before the start of each set (because of the pain). Only managed 10 reps for the last 2 sets; and the last 2 reps per set were done very slowly, with me wanting to throw a tantrum afterwards because of the pain.
Superset B -
3. Dips 4 x 8 @ 110% b/w - Determined not to let this exercise beat me, I included it in the next superset. Only managed 8 reps on the first set before I was almost crying. Left it at 8 reps per set. I must have blanked out the pain by the last set, because it was minimal and nowhere near what it had been on all the rest.
4. CG BB BC 4 x 8 - Started out with the 33lb BB for the first set. Since I was only 'matching' what I'd done with Dips for reps per set, I only did 8 reps; and that was easy. Went up to the 38.5lb BB for the second set; that was a little more difficult, especially on the last rep. Stayed with the 38.5lb BB for the last 2 sets. Will go up to the 44lb BB next week. Vascularity through biceps and down forearms was something else.
Superset C -
5. DB FP 4 x 12, 8, 8, 6 - Used a 41.8lb DB for the first set; 12 reps easy. Since I wasn't really going for high reps this week, increased the weight to a 44.44lb DB. Only managed 8 reps (about right). The last set the last 2 reps were a struggle, and almost didn't get the last rep done. Vascularity was exceptionally strong in my right arm after these.
6. Inc. DB BC 4 x 12, 8, 8, 8 - Only used 15.4lb DBs, and for the first set they were enough; with the last 4 reps a slow struggle. Stayed at that weight, and 'matched' DB FP for reps per set, making 8 reps easily.
Superset D -
7. V-Bar TPD 4 x 10, 10, 10, 30 - Since I was fine at 60lb last week, increased the weight to 70lb. However, after 7 reps my arms gave out on me, and I (surprised) dropped the weight back to 60lb for the last 3 reps. Happened again on the second set; my arms must have been quite fatigued from the rest of the session. Dropsetted the weight again for the third set. Decided on the last set that I would keep dropsetting the weight (as I had been) until I had completed 30 reps; ended up doing 4 reps at 70lb, 3 reps at 60lb, 5 reps at 50lb, and 18 reps at 40lb.
8. Cable BC 4 x 10, 10, 10, 30 - Started at 50lb. Arms were feeling weak (and I was NOT happy at how V-Bar TPD were going), and I had to dropset with 40lb for the last 5 reps. Managed 8 reps before dropping back to 40lb on the second, third, and fourth sets. As with V-Bar TPD, I decided on doing 30 reps for the last set, completing the last 18 reps at 30lb. Forearms were well and truly shattered from the twelfth rep on the last set, but I kept pushing through until I had completed my quota.
Sleep - Time and Quality: ~2330-0711 (waking at 0330 and 0425), So nearly 7.75 hour sleep. Resistance training as late as it was yesterday definitely makes it a little harder to get up early the next day. Sleep was deep. Dreams were disturbing and taking weird paths...
Mental Alertness/Focus: There for the morning. Not much in the mood for a lot of thinking in the afternoon...
Energy: Although it was there for the rollers, I honestly DIDN'T want to be on them and couldn't be bothered doing them. In the gym I was fine (never have any problems wanting to do weights).
Motivation: I have the commitment, drive, motivation, and the time to train when (and as long) as I want, to achieve my goals...But I no longer see the point of beating my body into the ground and pushing myself as hard as I can with training; why, if I let myself down with my diet??? Then DON'T!!!
Mood/Aggression: Aggressive...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: If you know the right triggers...
Joints: Pushing through the pain (for the most part)...
Endurance: Excellent.
Strength: Making PROGRESS!
Quality of Training: Good. Dips are becoming less painful (barely), and I at least can do them without having to make a fist with my left hand (although I still hesitate slightly before each set because of the pain). Starting to look forward to Arms' day again; beat that body into submission...
Pump and Vascularity: Pump in arms from the first set (great stuff)...Vascularity strong; more in right side than left (maybe because my right side was working more than my left with many exercises, and lifting the weights etc.?)...
Muscle Hardness/Density: Glutes and legs. Arms.
Body Composition and Look: Still looking soft. NOT very comfortable today. GRRR; I hate looking average!
Overall Sense of Feeling: See "Motivation" comment.
SamBoz19
Well-known member
The right triggers? What are those? LOL. :smileysex5:. Yes I was looking for an excuse to use that smiley.
.Glad to see you are making some progress babe. Keep your head up and keep going forward. You just need to stay positive and optimistic and I will be there to give you a foot in the ass when you need it.
Cheers!:cheers:
Rosie Chee
The Female Terminator
The right triggers? What are those? LOL. :smileysex5:. Yes I was looking for an excuse to use that smiley.
I'm sure you were :lick: ANY excuse...
Glad to see you are making some progress babe. Keep your head up and keep going forward. You just need to stay positive and optimistic and I will be there to give you a foot in the ass when you need it.
Some (amidst all the growling and ranting about how weak and pathetic I feel doing it). Yes, positive (something I'm not on too familiar terms with using as a motivator). Good; I'll need it (and I'll do the same back to you)!
Rosie Chee
The Female Terminator
Day 120
0905 - HIIT Rollers:
a. 4 min in 39x16 @ 65% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 75-80% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 80-85% HRmax, rpm N/A)
e. 4 min in 39x16 @ 65% HRmax @ 104 rpm
Again, not in the mood for the rollers. Legs were feeling it a little from the last few days, and cadence was quite a bit slower. First set of efforts came as a shock re HR (hasn't been THAT low in a while), since last time I did HIIT my HR shot up almost instantly; and today it barely rose at all, even with my efforts. During second set of efforts HR rose a little, but was closer to 80% HRmax for the most part, only really rising on the last effort or so. Legs were in pain, and I was growling. The last set of efforts saw a very pissed female slogging it out, not happy at all with the way the session was going. Went right back to 104 rpm after the last effort, HR dropping rapidly back to 65% HRmax. Not the best of sessions, and thinking the body might need a break tomorrow.
1100 - Chest/Abs (1 min recovery between sets):
1. P/U (feet on floor, hands on floor) 4 x 15 - Since 10 reps was easy on the first set, kept going until 15 reps (a number I thought I would be able to do each set). Left wrist was aching a little, but not enough to cause bother. Didn't start struggling until the last couple of reps on the last set, when arms started to feel it.
2. P/U (feet on bench, hands on floor) 4 x 10, 9, 8, 7 - Since today was about REALLY progressing on from what I have been doing re P/U, I decided on some bench P/U. These were a lot harder than I remembered, and took a bit of getting used to. Although I was aiming for at least 10 reps per set, my arms felt really shattered, and on the last two sets I almost fell on my face attempting another rep. Trying to ignore the pain in my wrist.
3. P/U (feet on bench, hands on m/b) 4 x 8 - Not to be deterred, I set the m/b into position. One was a little less inflated than the other, and I started out with this under my right hand. Managed 8 reps before I felt like I would collapse on a ninth rep. Wrist was not as painful as it had been during the P/U (feet on bench, hands on floor); and this felt far more comfortable than the former had been. Changed the m/b around on the third set, but the less inflated m/b caused considerable pain to my left wrist; changing back to how it was for the last set. The last rep of the last set was done so slowly I was shaking, but I was determined to get it out; no excuses.
4. P/U (feet on floor, hands as fists on floor) 2 x 10 - Just because, I did a couple of sets on P/U on my fists (palms facing towards body). Struggled on the last 2 reps of both sets.
5. Cable Crossovers 2 x 15 - Light and easy at 30lb. These cables are NOT adjustable re height, and so it was a little different to how I would usually do them, with pulling from the top of the cable system (instead of just above shoulder height), which meant that the cable rubbed past my upper arms as I did the exercise; but I managed ok. Will increase the weight next week.
6. Abs A 1 x [a. plank x 1 min, b. side (left) plank x 1 min, c. side (right) plank x 1 min] - More planks. Vascularity strong.
7. Abs B 2 x [a. s/b crunch to 180 degrees x 20, b. s/b wall crunch (knees at 90 degree flexion) x 15, c/ s/b db-leg raise x 15] - Loving the s/b crunch to 180 degrees; really feeling it tight in my core and upper abs as I continue them. Bit heady afterwards, though. Feeling the s/b db-leg raise a little in my glutes and hip flexors afterwards; although I concentrated hard on contracting my rectus abdominus to complete the movement.
1200 - Stretch 20 min.
Sleep - Time and Quality: ~0045-0830 (waking at 0315, 0325, and 0420), so ~7.75 hours sleep. Went to bed later than I have been; quite awake last night. Sleep was deep. Dreaming...
Mental Alertness/Focus: Research...
Energy: Again, not much mood for the rollers; and legs during HIIT weren't the best. In the gym, fine...
Motivation: There.
Mood/Aggression: Aggression and frustration in the gym. Not really sure what kind of mood I am in today...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some. In a teasing mood more than anything.
Joints: Pain in the gym...
Endurance: Excellent.
Strength: Improving.
Quality of Training: HIIT was not the best. Resistance training was different; definite progress being made (although too soon for bench press just yet).
Pump and Vascularity: Pump in arms a little in the gym...Vascularity strong during training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Still looking soft...
Overall Sense of Feeling: Eh, bit blah...Going to have tomorrow COMPLETELY off...
0905 - HIIT Rollers:
a. 4 min in 39x16 @ 65% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 75-80% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 80-85% HRmax, rpm N/A)
e. 4 min in 39x16 @ 65% HRmax @ 104 rpm
Again, not in the mood for the rollers. Legs were feeling it a little from the last few days, and cadence was quite a bit slower. First set of efforts came as a shock re HR (hasn't been THAT low in a while), since last time I did HIIT my HR shot up almost instantly; and today it barely rose at all, even with my efforts. During second set of efforts HR rose a little, but was closer to 80% HRmax for the most part, only really rising on the last effort or so. Legs were in pain, and I was growling. The last set of efforts saw a very pissed female slogging it out, not happy at all with the way the session was going. Went right back to 104 rpm after the last effort, HR dropping rapidly back to 65% HRmax. Not the best of sessions, and thinking the body might need a break tomorrow.
1100 - Chest/Abs (1 min recovery between sets):
1. P/U (feet on floor, hands on floor) 4 x 15 - Since 10 reps was easy on the first set, kept going until 15 reps (a number I thought I would be able to do each set). Left wrist was aching a little, but not enough to cause bother. Didn't start struggling until the last couple of reps on the last set, when arms started to feel it.
2. P/U (feet on bench, hands on floor) 4 x 10, 9, 8, 7 - Since today was about REALLY progressing on from what I have been doing re P/U, I decided on some bench P/U. These were a lot harder than I remembered, and took a bit of getting used to. Although I was aiming for at least 10 reps per set, my arms felt really shattered, and on the last two sets I almost fell on my face attempting another rep. Trying to ignore the pain in my wrist.
3. P/U (feet on bench, hands on m/b) 4 x 8 - Not to be deterred, I set the m/b into position. One was a little less inflated than the other, and I started out with this under my right hand. Managed 8 reps before I felt like I would collapse on a ninth rep. Wrist was not as painful as it had been during the P/U (feet on bench, hands on floor); and this felt far more comfortable than the former had been. Changed the m/b around on the third set, but the less inflated m/b caused considerable pain to my left wrist; changing back to how it was for the last set. The last rep of the last set was done so slowly I was shaking, but I was determined to get it out; no excuses.
4. P/U (feet on floor, hands as fists on floor) 2 x 10 - Just because, I did a couple of sets on P/U on my fists (palms facing towards body). Struggled on the last 2 reps of both sets.
5. Cable Crossovers 2 x 15 - Light and easy at 30lb. These cables are NOT adjustable re height, and so it was a little different to how I would usually do them, with pulling from the top of the cable system (instead of just above shoulder height), which meant that the cable rubbed past my upper arms as I did the exercise; but I managed ok. Will increase the weight next week.
6. Abs A 1 x [a. plank x 1 min, b. side (left) plank x 1 min, c. side (right) plank x 1 min] - More planks. Vascularity strong.
7. Abs B 2 x [a. s/b crunch to 180 degrees x 20, b. s/b wall crunch (knees at 90 degree flexion) x 15, c/ s/b db-leg raise x 15] - Loving the s/b crunch to 180 degrees; really feeling it tight in my core and upper abs as I continue them. Bit heady afterwards, though. Feeling the s/b db-leg raise a little in my glutes and hip flexors afterwards; although I concentrated hard on contracting my rectus abdominus to complete the movement.
1200 - Stretch 20 min.
Sleep - Time and Quality: ~0045-0830 (waking at 0315, 0325, and 0420), so ~7.75 hours sleep. Went to bed later than I have been; quite awake last night. Sleep was deep. Dreaming...
Mental Alertness/Focus: Research...
Energy: Again, not much mood for the rollers; and legs during HIIT weren't the best. In the gym, fine...
Motivation: There.
Mood/Aggression: Aggression and frustration in the gym. Not really sure what kind of mood I am in today...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some. In a teasing mood more than anything.
Joints: Pain in the gym...
Endurance: Excellent.
Strength: Improving.
Quality of Training: HIIT was not the best. Resistance training was different; definite progress being made (although too soon for bench press just yet).
Pump and Vascularity: Pump in arms a little in the gym...Vascularity strong during training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Still looking soft...
Overall Sense of Feeling: Eh, bit blah...Going to have tomorrow COMPLETELY off...
Rosie Chee
The Female Terminator
Day 121 - Day 20 of Activate Xtreme/Drive/IGF-2
This week's Day OFF...
Sleep - Time and Quality: ~0000-0800 (waking at 0315), so ~8 hours sleep. Deep sleep. Body not shattered on waking, but nothing inducing me to want to get out of bed much either (since it's a day off, no need to hurry up). Dreams took an interesting turn last night...
Mental Alertness/Focus: Research and writing articles...
Energy: Just letting myself have an easy day; no excessive exercise or activity...
Motivation: I KNOW I CAN do this!
Mood/Aggression: Minimal aggression. Fairly 'normal'...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain so far today...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity less...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Soft...Although upper abs ARE visible...And anterior delts and arms showing more definition...
Overall Sense of Feeling: Positivity...Planning ahead...
This week's Day OFF...
Sleep - Time and Quality: ~0000-0800 (waking at 0315), so ~8 hours sleep. Deep sleep. Body not shattered on waking, but nothing inducing me to want to get out of bed much either (since it's a day off, no need to hurry up). Dreams took an interesting turn last night...
Mental Alertness/Focus: Research and writing articles...
Energy: Just letting myself have an easy day; no excessive exercise or activity...
Motivation: I KNOW I CAN do this!
Mood/Aggression: Minimal aggression. Fairly 'normal'...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain so far today...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity less...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Soft...Although upper abs ARE visible...And anterior delts and arms showing more definition...
Overall Sense of Feeling: Positivity...Planning ahead...
Rosie Chee
The Female Terminator
All good :thanks:
Hope you have a good day (since it'll be daytime when you read this) :wave2:
Rosie Chee
The Female Terminator
Enjoy your day off!
I put it to good use and spent 6 hours writing an article (all that damn referencing, LOL).
Rosie Chee
The Female Terminator
Day 122
0940 - Rollers:
40 min in 39x16 @ 75-85% HRmax @ 112 rpm
A nice easy ride today, just to keep the legs ticking over. HR was closer to 75% for the first and last few minutes of the ride, and closer to 85% for the rest of it. Pleasant. Drinking lots. Fairly warm as well.
1025 - Stretch 26 min.
Sleep - Time and Quality: ~2300-0759 (waking at 0315, 0325, and 0420), so nearly 9 hours sleep. Sleep was quite broken, waking clearly to all three alarms, and then again at intermittent intervals, drifting half-way between awake and unconsciousness. Sleep was deep, when I was there. Dreams were so vivid, and I fell straight back into them after each waking, with no interruption or change in the dream...
Mental Alertness/Focus: Should be writing another article, but head is not quite there yet; maybe later this afternoon...
Energy: Rollers were good, and felt fine afterwards. Considered going for a tramp this afternoon to enjoy the beautiful day, but probably won't...
Motivation: There!
Mood/Aggression: Irritated and aggressive, definitely. Aside from that, not quite sure....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain so far today...
Endurance: Excellent.
Strength: N/A.
Quality of Training: Good.
Pump and Vascularity: No pump...Vascularity ok whilst training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Softness still there, but seeing definition as well; more coming out in legs, and in delts and arms...
Overall Sense of Feeling: Not sure, really...
0940 - Rollers:
40 min in 39x16 @ 75-85% HRmax @ 112 rpm
A nice easy ride today, just to keep the legs ticking over. HR was closer to 75% for the first and last few minutes of the ride, and closer to 85% for the rest of it. Pleasant. Drinking lots. Fairly warm as well.
1025 - Stretch 26 min.
Sleep - Time and Quality: ~2300-0759 (waking at 0315, 0325, and 0420), so nearly 9 hours sleep. Sleep was quite broken, waking clearly to all three alarms, and then again at intermittent intervals, drifting half-way between awake and unconsciousness. Sleep was deep, when I was there. Dreams were so vivid, and I fell straight back into them after each waking, with no interruption or change in the dream...
Mental Alertness/Focus: Should be writing another article, but head is not quite there yet; maybe later this afternoon...
Energy: Rollers were good, and felt fine afterwards. Considered going for a tramp this afternoon to enjoy the beautiful day, but probably won't...
Motivation: There!
Mood/Aggression: Irritated and aggressive, definitely. Aside from that, not quite sure....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain so far today...
Endurance: Excellent.
Strength: N/A.
Quality of Training: Good.
Pump and Vascularity: No pump...Vascularity ok whilst training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Softness still there, but seeing definition as well; more coming out in legs, and in delts and arms...
Overall Sense of Feeling: Not sure, really...
Rosie Chee
The Female Terminator
Day 123
0905 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 108 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 80-85% HRmax, rpm N/A)
c. 4 x 40 sec effort/20 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
d. 2 x 1 min effort/30 sec easy in 39x14 (Efforts: HR 90-95% HRmax, rpm N/A; Recovery: HR dropped back to 85% HRmax, rpm 66 rpm)
e. 1 x 2 min effort in 39x13 (HR 90-95% HRmax, rpm N/A)
f. 1 min in 39x16 @ @ 98 rpm (HR dropped back to 75% HRmax)
g. 3 min in 39x16 @ 75-85% HRmax @ 118 rpm
Started out at a steady pace; legs were fine. Stayed in starting gear for my first set of efforts. Decided on a different set-up for efforts today, with each successive set increasing the period of efforts, but decreasing the reps done. Second set of efforts was almost easier than the first set (speed endurance kicking in), and HR rose rapidly, closer to 90% HRmax for most of them. Third set of efforts was more of a battle, with legs starting to feel it a little in the last few seconds of each effort, HR climbing to 95% HRmax. The last effort took the most out of me, and I was spinning harder at the end than at the start, determined to get HR as high as possible. After the last effort, let legs relax completely, turning over at a pace sufficient for recovery. After a minute easy, upped the pace to finish the session; legs feeling refreshed again.
0907 - Stretch 24 min.
1002 - Legs/Abs:
4 Rounds of a 'Legs' Circuit (1 min recovery between circuits) -
1. BB RD (on box) x 10 b/w - Used a higher box this week, so I could lean down further and get more of a stretch. However, I didn't really feel the stretch, although the weight was fine enough. Hands were slipping on the last set, but I was ok.
2. PBJ x 40 - An effort today. Did on/over a bench, which is twice as high as the box I would use if using a box. I was starting to slow down on the third set, breathing quite heavily; and on the last set they were done in spurts re explosiveness. Calf definition awesome during these. Feeling like I was going to collapse after almost each set, and really having to concentrate and steady myself before going straight into BB BS.
3. BB BS x 10 - Stayed at 140.36lb. Fine.
4. Bench Step-Ups x 20 per leg - As with last week, did 10 reps of one leg before doing the other. Starting to fatigue on the last set, not as bouncy as usual. Good, though. Calf definition good here also.
5. Alternate DB Backward Lunges x 20 - Used 25.3lb DB in each hand today (although the DB are more about balance than for 'aid' in the exercise). Managed better than last week; and unlike most exercises, did not fatigue on later sets with these. Seeing good anterior delt definition during.
6. Bench Jumps 4 x 4 benches - Jumping over the benches "like a bunny rabbit", as some guy commented as I was doing them. Felt good doing these; strong and explosive, bringing knees up high.
Abs (30 sec recovery between sets) -
Abs A 3 x [a. s/b crunch 270 to 180 degrees x 15, b. weighted crunch x 10, c. s/b db-leg raise x 10] - Feeling the s/b crunch. Weighted crunch didn't hurt my delts (as it sometimes does). s/b db-leg raise all abs.
Abs B 1 x [a. plank (alternating lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min, b. plank x 30 sec, c. side (left) plank x 1 min, d. side (right) plank x 1 min, e. plank x 30 sec] - Finishing off with a few planks, really forcing my core to work and stabilize.
Sleep - Time and Quality: ~2100-0717 (waking at 0207, 0315, 0325, and 0420), so ~10.25 hours sleep. Long (REALLY need to start getting up EARLY!) and deep. Dreaming vividly...
Mental Alertness/Focus: There...
Energy: Had great energy today. I must admit that I DID slow down a bit in the gym (only so I didn't collapse or fall over), but the 'bounce' was still there...
Motivation: There!
Mood/Aggression: Some aggression. Otherwise ok....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain today. That's been 2 days now withOUT pain, one of them including resistance training; this is GOOD...
Endurance: Excellent.
Strength: N/A.
Quality of Training: Excellent.
Pump and Vascularity: Pump in legs in the gym...Vascularity only average today during training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Mass is now at 52kg (i.e. 114.4lb), with body composition still at 10.5% BF...
Overall Sense of Feeling: Better than the last few days. Putting things into perspective...
0905 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 108 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 80-85% HRmax, rpm N/A)
c. 4 x 40 sec effort/20 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
d. 2 x 1 min effort/30 sec easy in 39x14 (Efforts: HR 90-95% HRmax, rpm N/A; Recovery: HR dropped back to 85% HRmax, rpm 66 rpm)
e. 1 x 2 min effort in 39x13 (HR 90-95% HRmax, rpm N/A)
f. 1 min in 39x16 @ @ 98 rpm (HR dropped back to 75% HRmax)
g. 3 min in 39x16 @ 75-85% HRmax @ 118 rpm
Started out at a steady pace; legs were fine. Stayed in starting gear for my first set of efforts. Decided on a different set-up for efforts today, with each successive set increasing the period of efforts, but decreasing the reps done. Second set of efforts was almost easier than the first set (speed endurance kicking in), and HR rose rapidly, closer to 90% HRmax for most of them. Third set of efforts was more of a battle, with legs starting to feel it a little in the last few seconds of each effort, HR climbing to 95% HRmax. The last effort took the most out of me, and I was spinning harder at the end than at the start, determined to get HR as high as possible. After the last effort, let legs relax completely, turning over at a pace sufficient for recovery. After a minute easy, upped the pace to finish the session; legs feeling refreshed again.
0907 - Stretch 24 min.
1002 - Legs/Abs:
4 Rounds of a 'Legs' Circuit (1 min recovery between circuits) -
1. BB RD (on box) x 10 b/w - Used a higher box this week, so I could lean down further and get more of a stretch. However, I didn't really feel the stretch, although the weight was fine enough. Hands were slipping on the last set, but I was ok.
2. PBJ x 40 - An effort today. Did on/over a bench, which is twice as high as the box I would use if using a box. I was starting to slow down on the third set, breathing quite heavily; and on the last set they were done in spurts re explosiveness. Calf definition awesome during these. Feeling like I was going to collapse after almost each set, and really having to concentrate and steady myself before going straight into BB BS.
3. BB BS x 10 - Stayed at 140.36lb. Fine.
4. Bench Step-Ups x 20 per leg - As with last week, did 10 reps of one leg before doing the other. Starting to fatigue on the last set, not as bouncy as usual. Good, though. Calf definition good here also.
5. Alternate DB Backward Lunges x 20 - Used 25.3lb DB in each hand today (although the DB are more about balance than for 'aid' in the exercise). Managed better than last week; and unlike most exercises, did not fatigue on later sets with these. Seeing good anterior delt definition during.
6. Bench Jumps 4 x 4 benches - Jumping over the benches "like a bunny rabbit", as some guy commented as I was doing them. Felt good doing these; strong and explosive, bringing knees up high.
Abs (30 sec recovery between sets) -
Abs A 3 x [a. s/b crunch 270 to 180 degrees x 15, b. weighted crunch x 10, c. s/b db-leg raise x 10] - Feeling the s/b crunch. Weighted crunch didn't hurt my delts (as it sometimes does). s/b db-leg raise all abs.
Abs B 1 x [a. plank (alternating lifting left arm/right leg with right arm/left leg every 15 sec) x 1 min, b. plank x 30 sec, c. side (left) plank x 1 min, d. side (right) plank x 1 min, e. plank x 30 sec] - Finishing off with a few planks, really forcing my core to work and stabilize.
Sleep - Time and Quality: ~2100-0717 (waking at 0207, 0315, 0325, and 0420), so ~10.25 hours sleep. Long (REALLY need to start getting up EARLY!) and deep. Dreaming vividly...
Mental Alertness/Focus: There...
Energy: Had great energy today. I must admit that I DID slow down a bit in the gym (only so I didn't collapse or fall over), but the 'bounce' was still there...
Motivation: There!
Mood/Aggression: Some aggression. Otherwise ok....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: No pain today. That's been 2 days now withOUT pain, one of them including resistance training; this is GOOD...
Endurance: Excellent.
Strength: N/A.
Quality of Training: Excellent.
Pump and Vascularity: Pump in legs in the gym...Vascularity only average today during training...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Mass is now at 52kg (i.e. 114.4lb), with body composition still at 10.5% BF...
Overall Sense of Feeling: Better than the last few days. Putting things into perspective...
Rosie Chee
The Female Terminator
Day 124
0902 - Rollers:
40 min in 39x16 @ 70-75% HRmax @ 106 rpm
Let my legs pick the pace this morning. I sat back and read a couple of articles. Sweat was really running by the end.
1007 - Shoulders (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 6 x 10 - 64.46lb today. I only increased the weight slightly, since I wanted a weight that I would be able to handle 6 sets for, and didn't want to go so heavy that I wouldn't be able to get at least 6 reps out (reps not determined until after the first set, but planned on a minimum of 6). The first set I got to 10 reps (I was expecting to not be able to do 10, to be honest), and left it at that; a little surprised at the ease of them. By the time I got to the third set was a different story though; reps were a little slower, breathing was an effort between reps, and my right arch was starting to 'seize'. The last 2 reps on the fifth set were very slow, and the BB hit my collarbone on the way down, as I was fatiguing. The last set was done VERY slowly, trying to keep the BB controlled on the way down, form giving a little. Face looked very pale in the mirror, my eyes two black rings in the white.
2. DB LR 6 x 15 - Stayed at 15.4lb DBs, but decided to see if I could get out more reps. Was ok the first set. By the end of the second set my forearms were aching, and it was a countdown to get them out. However, my form held, and I finished all 6 sets, pleased. Strength is increasing.
Superset B -
3. DB SP 6 x 10 - Decided to do these today, to see how my wrist felt, since the last time I attempted them it was in agony. Started out with a light weight, 25.3lb DBs, that I could 'swing up' by myself. Got out 10 reps, and wrist was fine, and was feeling good. Next set increased the weight to 33lb DBs, and was fine on that as well; no left wrist pain, even setting the DBs down. Went up to 41.8lb DBs, and struggled a little on the last 5 reps (although left wrist did NOT hurt on setting them down at the end of the set). Went back down to the 33lb DBs for the last 3 sets, since I wanted 10 reps out per set. Pretty happy with this exercise and the lack of pain; it has taken 6 weeks to get to this point.
4. Inc. DB RR 6 x 15 - Did these again. Staying with 15.4lb DBs, but increasing the reps per set (from last week). There is no pain with these any more either (took 5 weeks to get to that point).
1111 - Stretch 26 min.
Sleep - Time and Quality: ~2200-0716 (waking at 0420), so ~9.25 hours sleep. My body must be so used to getting up late that it needs a REAL KICK IN THE PANTS TO GET MOVING EARLY AGAIN!!! Might have been a bit shattered from yesterday's Legs' session (can't think why else I would sleep through my first two alarms). Sleep deep. Feeling completely wrecked on waking; didn't get up until 0724. Dreams are becoming even more vivid and real...
Mental Alertness/Focus: There...
Energy: Rollers was a recovery session (I'm thinking I should do them after HIIT days; although I would rather train at a high intensity as much as I can, and only have 'recovery' days when my body WON'T do the pace I ask of it!) Good in the gym. Not needing much afterwards for study and research...
Motivation: There!
Mood/Aggression: Good mood (better since pain is almost non-existent)...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Only one small moment in the gym with pain, and that was it. It's taken 6 weeks to get to this point (we'll see what happens with Dips this week, and if I can do bench press from now on). Dull aching barely there afterwards...
Endurance: Excellent.
Strength: Increasing.
Quality of Training: Excellent. Got to keep pushing the limits!
Pump and Vascularity: Pump in legs and delts in the gym...Vascularity pretty strong with knots throughout...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: The 4000 calorie meal late last night didn't have any negative effect on my figure; in fact, I look leaner and less soft than I have in DAYS! Back definition starting to come out as well. I WOULD look better golden and bronze, though; I'm the palest I have ever been right now!
Overall Sense of Feeling: Looking forward to seeing how my wrist is on Arms and Chest days in the gym this week...It's also been 6 weeks that I will have done 5 resistance training days per week; until now, 3 weeks is the most I have been able to do with 5 resistance sessions a week before my body says "stop" and makes me take a break; so I'm stoked with that. It had better KEEP on being ok, since after I've finished the Activate Xtreme I plan on doing 5-6 resistance sessions per week AND adding in 2-4 x 20 min cardio afternoon sessions!
0902 - Rollers:
40 min in 39x16 @ 70-75% HRmax @ 106 rpm
Let my legs pick the pace this morning. I sat back and read a couple of articles. Sweat was really running by the end.
1007 - Shoulders (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 6 x 10 - 64.46lb today. I only increased the weight slightly, since I wanted a weight that I would be able to handle 6 sets for, and didn't want to go so heavy that I wouldn't be able to get at least 6 reps out (reps not determined until after the first set, but planned on a minimum of 6). The first set I got to 10 reps (I was expecting to not be able to do 10, to be honest), and left it at that; a little surprised at the ease of them. By the time I got to the third set was a different story though; reps were a little slower, breathing was an effort between reps, and my right arch was starting to 'seize'. The last 2 reps on the fifth set were very slow, and the BB hit my collarbone on the way down, as I was fatiguing. The last set was done VERY slowly, trying to keep the BB controlled on the way down, form giving a little. Face looked very pale in the mirror, my eyes two black rings in the white.
2. DB LR 6 x 15 - Stayed at 15.4lb DBs, but decided to see if I could get out more reps. Was ok the first set. By the end of the second set my forearms were aching, and it was a countdown to get them out. However, my form held, and I finished all 6 sets, pleased. Strength is increasing.
Superset B -
3. DB SP 6 x 10 - Decided to do these today, to see how my wrist felt, since the last time I attempted them it was in agony. Started out with a light weight, 25.3lb DBs, that I could 'swing up' by myself. Got out 10 reps, and wrist was fine, and was feeling good. Next set increased the weight to 33lb DBs, and was fine on that as well; no left wrist pain, even setting the DBs down. Went up to 41.8lb DBs, and struggled a little on the last 5 reps (although left wrist did NOT hurt on setting them down at the end of the set). Went back down to the 33lb DBs for the last 3 sets, since I wanted 10 reps out per set. Pretty happy with this exercise and the lack of pain; it has taken 6 weeks to get to this point.
4. Inc. DB RR 6 x 15 - Did these again. Staying with 15.4lb DBs, but increasing the reps per set (from last week). There is no pain with these any more either (took 5 weeks to get to that point).
1111 - Stretch 26 min.
Sleep - Time and Quality: ~2200-0716 (waking at 0420), so ~9.25 hours sleep. My body must be so used to getting up late that it needs a REAL KICK IN THE PANTS TO GET MOVING EARLY AGAIN!!! Might have been a bit shattered from yesterday's Legs' session (can't think why else I would sleep through my first two alarms). Sleep deep. Feeling completely wrecked on waking; didn't get up until 0724. Dreams are becoming even more vivid and real...
Mental Alertness/Focus: There...
Energy: Rollers was a recovery session (I'm thinking I should do them after HIIT days; although I would rather train at a high intensity as much as I can, and only have 'recovery' days when my body WON'T do the pace I ask of it!) Good in the gym. Not needing much afterwards for study and research...
Motivation: There!
Mood/Aggression: Good mood (better since pain is almost non-existent)...
Stress: A 7 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Only one small moment in the gym with pain, and that was it. It's taken 6 weeks to get to this point (we'll see what happens with Dips this week, and if I can do bench press from now on). Dull aching barely there afterwards...
Endurance: Excellent.
Strength: Increasing.
Quality of Training: Excellent. Got to keep pushing the limits!
Pump and Vascularity: Pump in legs and delts in the gym...Vascularity pretty strong with knots throughout...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: The 4000 calorie meal late last night didn't have any negative effect on my figure; in fact, I look leaner and less soft than I have in DAYS! Back definition starting to come out as well. I WOULD look better golden and bronze, though; I'm the palest I have ever been right now!
Overall Sense of Feeling: Looking forward to seeing how my wrist is on Arms and Chest days in the gym this week...It's also been 6 weeks that I will have done 5 resistance training days per week; until now, 3 weeks is the most I have been able to do with 5 resistance sessions a week before my body says "stop" and makes me take a break; so I'm stoked with that. It had better KEEP on being ok, since after I've finished the Activate Xtreme I plan on doing 5-6 resistance sessions per week AND adding in 2-4 x 20 min cardio afternoon sessions!
Rosie Chee
The Female Terminator
Yes. Hopefully by the time I come over there will be none at all!
Rosie Chee
The Female Terminator
Day 125
0836 - HIIT Rollers:
a. 4 min in 39x16 @ 70% HRmax @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x15 @ 80-85% HRmax @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 80-85% HRmax @ 118 rpm
Started out REAL easy today. Took quite some effort to get HR to increase during first set of efforts, and even then it was closer to the 80% HRmax than 85% HRmax. Increased cadence and gear from the first 4 minutes after the first set of efforts, and sat there for a while. Legs were feeling it a little, but doing as they were told. Stayed in that gear for the second set of efforts, having no trouble this time getting HR to rise. Last couple of efforts saw a lower HR response to the rest of the set, but was ok. Finished off in the same gear as I started on, but at a much higher cadence, and had HR higher than in first set of efforts!
0858 - Stretch 24 min.
0948 - Arms (1 min recovery between supersets):
Superset A-
1. CG PU 4 x 12, 8, 6, 5 - Quite surprised at 12 reps for my first set (but very pleased!) Suffered a little on the last few sets though, not even able to manage a sixth rep on the last set. Still, "happy" overall with what I DID manage (maybe the more because I hadn't done these with Back (this is tomorrow) the day before, like last week?)
2. Dips 4 x 12, 12, 10, 8 - No fists today. Left wrist clicked on the fifth rep of the first set, but wasn't as painful as it has been. Managed 12 reps for the first set, before right side decided that it had done enough of "carrying" my left side. Last 2 reps on the second set were a slow battle, gritting my teeth to keep from grunting with the pain. Last couple of sets were ok; some pain there, and still "edgy" before starting each set. I should have gone for 2 more reps on the last set, but was very close to "collapse".
Superset B -
3. Dips 4 x 8 - Kept going with Dips. Decided to stick with only 8 reps, and to make sure that on EVERY rep I concentrated on trying to use my left side as much as possible (and not completely rely on my right side to do it). More of an effort than simply doing the exercise, and I did them slower as well. The pain wasn't actually as much when I consciously concentrated on trying to use my left wrist (maybe because I was concentrating so hard?) Triceps and anterior delts looking wicked in the mirror. Vascularity strong through chest, delts, and arms.
4. CG BB BC 4 x 6 - Use the 38.5lb BB. I WAS going to go up to the 44lb BB, but after the first set knew that 6 reps per set was my LIMIT (at 38.5lbs). Right wrist clicked and gave out on me as I was attempting the last rep of the third set, and I took a small pause before reattempting (and completing) that rep.
Superset C -
5. DB FP 4 x 8 - Used a 44.44lb DB. Managed easily. Left wrist was actually doing some of the work and not relying on my right side today; and my left arm was not as flexed as it has been (and more in a normal position for the exercise).
6. DB ZC 4 x 15 - Stayed with 15.4lb DBs for the first two sets. I was only going to do 12 reps per set, but seeing as I managed 15 on the first set, kept it at that. Easier than last time I did these. Went up to 17.6lb DBs for the last 2 sets. Forearms screaming on the last set.
Superset D -
7. V-Bar TPD 4 x 10 - Started at 70lb. Unlike last week I managed these well (strength is definitely improving) and didn't have to dropset any sets.
8. Cable BC 4 x 10 - Didn't have to dropset this week either; stayed at 50lb for each set.
Superset E -
9. O/H C/R T/Ext 2 x 15 - Set this a little lightly at 60lb. The first 10 reps of each set were easy, and I was tempted to increase the weight (or at least do 20-30 reps). However by the fifteenth rep of each set it was a slow battle to complete it.
10. Alt. DB HC 2 x 20 - Haven't done these in a couple of weeks. Used 22lb DBs, and was feeling it from half-way through each set.
Sleep - Time and Quality: ~2200-0659 (waking at 0420), so nearly 9 hours sleep. Again, sleep very deep (not even hearing the first two alarms). Woke with a scratchy, sore throat. Dreaming rather vividly of food...
Mental Alertness/Focus: Spent 5 hours on formatting and laying out something for work...
Energy: Like an energizer bunny...
Motivation: There!
Mood/Aggression: Mostly ok...
Stress: A 9 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Some pain in the gym in left wrist (and with right wrist as well), but it was mostly fine (HUGE progress)...
Endurance: Excellent.
Strength: Getting better (especially as wrist becomes less painful).
Quality of Training: Excellent. Despite pain during Dips, and only 5 reps on the last set of CG PU, I LOVED this session!
Pump and Vascularity: Pump right from the first set of CG PU, staying strong throughout the entire session...Vascularity was knots and blue-green lines straining to climb out of my arms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Starting to see more definition all over, really. Still FAR from where I want to be, but I'm still 'bulking', so it's "allowable" (yeah, right).
Overall Sense of Feeling: Getting better day by day.
0836 - HIIT Rollers:
a. 4 min in 39x16 @ 70% HRmax @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x15 @ 80-85% HRmax @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 80-85% HRmax @ 118 rpm
Started out REAL easy today. Took quite some effort to get HR to increase during first set of efforts, and even then it was closer to the 80% HRmax than 85% HRmax. Increased cadence and gear from the first 4 minutes after the first set of efforts, and sat there for a while. Legs were feeling it a little, but doing as they were told. Stayed in that gear for the second set of efforts, having no trouble this time getting HR to rise. Last couple of efforts saw a lower HR response to the rest of the set, but was ok. Finished off in the same gear as I started on, but at a much higher cadence, and had HR higher than in first set of efforts!
0858 - Stretch 24 min.
0948 - Arms (1 min recovery between supersets):
Superset A-
1. CG PU 4 x 12, 8, 6, 5 - Quite surprised at 12 reps for my first set (but very pleased!) Suffered a little on the last few sets though, not even able to manage a sixth rep on the last set. Still, "happy" overall with what I DID manage (maybe the more because I hadn't done these with Back (this is tomorrow) the day before, like last week?)
2. Dips 4 x 12, 12, 10, 8 - No fists today. Left wrist clicked on the fifth rep of the first set, but wasn't as painful as it has been. Managed 12 reps for the first set, before right side decided that it had done enough of "carrying" my left side. Last 2 reps on the second set were a slow battle, gritting my teeth to keep from grunting with the pain. Last couple of sets were ok; some pain there, and still "edgy" before starting each set. I should have gone for 2 more reps on the last set, but was very close to "collapse".
Superset B -
3. Dips 4 x 8 - Kept going with Dips. Decided to stick with only 8 reps, and to make sure that on EVERY rep I concentrated on trying to use my left side as much as possible (and not completely rely on my right side to do it). More of an effort than simply doing the exercise, and I did them slower as well. The pain wasn't actually as much when I consciously concentrated on trying to use my left wrist (maybe because I was concentrating so hard?) Triceps and anterior delts looking wicked in the mirror. Vascularity strong through chest, delts, and arms.
4. CG BB BC 4 x 6 - Use the 38.5lb BB. I WAS going to go up to the 44lb BB, but after the first set knew that 6 reps per set was my LIMIT (at 38.5lbs). Right wrist clicked and gave out on me as I was attempting the last rep of the third set, and I took a small pause before reattempting (and completing) that rep.
Superset C -
5. DB FP 4 x 8 - Used a 44.44lb DB. Managed easily. Left wrist was actually doing some of the work and not relying on my right side today; and my left arm was not as flexed as it has been (and more in a normal position for the exercise).
6. DB ZC 4 x 15 - Stayed with 15.4lb DBs for the first two sets. I was only going to do 12 reps per set, but seeing as I managed 15 on the first set, kept it at that. Easier than last time I did these. Went up to 17.6lb DBs for the last 2 sets. Forearms screaming on the last set.
Superset D -
7. V-Bar TPD 4 x 10 - Started at 70lb. Unlike last week I managed these well (strength is definitely improving) and didn't have to dropset any sets.
8. Cable BC 4 x 10 - Didn't have to dropset this week either; stayed at 50lb for each set.
Superset E -
9. O/H C/R T/Ext 2 x 15 - Set this a little lightly at 60lb. The first 10 reps of each set were easy, and I was tempted to increase the weight (or at least do 20-30 reps). However by the fifteenth rep of each set it was a slow battle to complete it.
10. Alt. DB HC 2 x 20 - Haven't done these in a couple of weeks. Used 22lb DBs, and was feeling it from half-way through each set.
Sleep - Time and Quality: ~2200-0659 (waking at 0420), so nearly 9 hours sleep. Again, sleep very deep (not even hearing the first two alarms). Woke with a scratchy, sore throat. Dreaming rather vividly of food...
Mental Alertness/Focus: Spent 5 hours on formatting and laying out something for work...
Energy: Like an energizer bunny...
Motivation: There!
Mood/Aggression: Mostly ok...
Stress: A 9 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Some pain in the gym in left wrist (and with right wrist as well), but it was mostly fine (HUGE progress)...
Endurance: Excellent.
Strength: Getting better (especially as wrist becomes less painful).
Quality of Training: Excellent. Despite pain during Dips, and only 5 reps on the last set of CG PU, I LOVED this session!
Pump and Vascularity: Pump right from the first set of CG PU, staying strong throughout the entire session...Vascularity was knots and blue-green lines straining to climb out of my arms...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: Starting to see more definition all over, really. Still FAR from where I want to be, but I'm still 'bulking', so it's "allowable" (yeah, right).
Overall Sense of Feeling: Getting better day by day.
Rosie Chee
The Female Terminator
Day 126
1014 - HIIT Rower:
a. 4 min @ Resistance 10 @ 2.08-2.10 min/500m
b. 8 x 20 sec effort/10 sec easy @ Resistance 10
c. 4 min @ Resistance 10 @ 2.13-2.18 min/500m
Since I didn't really want to go for either a run or get on my rollers this morning, and because I didn't want to do NO cardio, I compromised with HIIT on the rowing machine before my resistance session. Started out at a steady pace. Efforts were done at 1.56-1.58 min/500m, and definitely feeling my glutes pretty fast. Breathing rapidly during, slowing as much as possible without coming to a halt between efforts. Finished off rather at an easier pace.
1030 - Chest (1 min recovery between sets):
1. P/U (feet on bench, hands on m/b) 10 x 10 - Instead of doing any P/U on the floor or my fists today, decided that it was time to go straight to the feet on bench-hands on m/b variation. Placed the firmer m/b beneath my left hand, to 'support' my left wrist more. First set was ok; wrists were fine. I could easily have done another 2-5 reps, but didn't want to push it, since I wanted 120-150 reps in total out today. Second set was a different story re wrist, with pain beginning to set in; although 10 reps was easy enough. Third to sixth sets were fine; wrists continued getting a little sorer after each set. Seventh set saw the last 2 reps a little slower; and my head spinning afterwards. From the eighth rep on the eighth set reps were slower; painful. Ninth set saw my left wrist 'rolling in' on the last 3 reps (compensating for the pain?), and head worse afterwards. Pushed through the tenth set.
2. P/U (feet and hands on floor) 1 x 10 - My wrists were SOOOOO sore after 10 sets that I thought that I might finish them without the added strain of the bench-m/b. However, from the first rep, both of my wrists were in even MORE pain, and I almost had tears by the end of the set.
3. P/U (feet on bench, hands on m/b) 4 x 10 - Went back to the bench-m/b. For some reason I wasn't struggling as much on the last few reps of each set, as I had been on the last few sets before; although my wrists were still in a lot of pain, and I was moving them about between sets to try and ease it somewhat. I was relieved come the end of the last set, due to the pain and seeing stars.
4. Cable Crossovers 2 x 15 - Decided to add in a couple of there, just to finish off. The first 10 reps were easy as, and I thought that I may have gone too light; however, by the thirteenth rep of each set, I knew that 15 reps was right at that weight after all the P/U.
1126 - Stretch 25 min.
Sleep - Time and Quality: ~2330-0648 (waking at 0138), so ~8.25 hours sleep. Sleep deep. Dreaming very vividly again...
Mental Alertness/Focus: I spent 8 hours redoing something from PowerPoint into Word; I was VERY focused (so much so that I forgot to eat), and getting VERY frustrated...
Energy: Not really in the mood for anything active today...
Motivation: I will be a 'Featured Model' on a busy sports site next month; and this morning I set up a meeting (for a shoot) with another photographer. Having deadlines and set dates gives motivation. I CAN AND WILL be what I WANT!!!
Mood/Aggression: Blah to start the morning off. Then aggressive. Extreme frustration and loud shouting at my computer in rage in the afternoon/evening (I so wanted to SMASH something!) Calming down slightly over the last couple of hours....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: EXTREME pain today in the gym (and it's my own fault for KEEPING on going when I was ready to roll across the floor screaming)...
Endurance: Excellent.
Strength: Progress.
Quality of Training: Wouldn't call it the most SENSIBLE training that I have ever done, considering I probably made both my wrists (yes, right is hurting a little too) sorer...
Pump and Vascularity: Pump in arms...Vascularity ok...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: From the right angle, in the right pose, I could almost accept my reflection...
Overall Sense of Feeling: Sometimes I get so frustrated at having being injured. I worked SO hard last year to build up my delts and arms, so that my upper body was more proportionate to my legs; and in the 7.5 weeks off the gym due to my injury (being casted), I lost most of those gains. I know that I'll get them back if I work hard enough at it. But still...
1014 - HIIT Rower:
a. 4 min @ Resistance 10 @ 2.08-2.10 min/500m
b. 8 x 20 sec effort/10 sec easy @ Resistance 10
c. 4 min @ Resistance 10 @ 2.13-2.18 min/500m
Since I didn't really want to go for either a run or get on my rollers this morning, and because I didn't want to do NO cardio, I compromised with HIIT on the rowing machine before my resistance session. Started out at a steady pace. Efforts were done at 1.56-1.58 min/500m, and definitely feeling my glutes pretty fast. Breathing rapidly during, slowing as much as possible without coming to a halt between efforts. Finished off rather at an easier pace.
1030 - Chest (1 min recovery between sets):
1. P/U (feet on bench, hands on m/b) 10 x 10 - Instead of doing any P/U on the floor or my fists today, decided that it was time to go straight to the feet on bench-hands on m/b variation. Placed the firmer m/b beneath my left hand, to 'support' my left wrist more. First set was ok; wrists were fine. I could easily have done another 2-5 reps, but didn't want to push it, since I wanted 120-150 reps in total out today. Second set was a different story re wrist, with pain beginning to set in; although 10 reps was easy enough. Third to sixth sets were fine; wrists continued getting a little sorer after each set. Seventh set saw the last 2 reps a little slower; and my head spinning afterwards. From the eighth rep on the eighth set reps were slower; painful. Ninth set saw my left wrist 'rolling in' on the last 3 reps (compensating for the pain?), and head worse afterwards. Pushed through the tenth set.
2. P/U (feet and hands on floor) 1 x 10 - My wrists were SOOOOO sore after 10 sets that I thought that I might finish them without the added strain of the bench-m/b. However, from the first rep, both of my wrists were in even MORE pain, and I almost had tears by the end of the set.
3. P/U (feet on bench, hands on m/b) 4 x 10 - Went back to the bench-m/b. For some reason I wasn't struggling as much on the last few reps of each set, as I had been on the last few sets before; although my wrists were still in a lot of pain, and I was moving them about between sets to try and ease it somewhat. I was relieved come the end of the last set, due to the pain and seeing stars.
4. Cable Crossovers 2 x 15 - Decided to add in a couple of there, just to finish off. The first 10 reps were easy as, and I thought that I may have gone too light; however, by the thirteenth rep of each set, I knew that 15 reps was right at that weight after all the P/U.
1126 - Stretch 25 min.
Sleep - Time and Quality: ~2330-0648 (waking at 0138), so ~8.25 hours sleep. Sleep deep. Dreaming very vividly again...
Mental Alertness/Focus: I spent 8 hours redoing something from PowerPoint into Word; I was VERY focused (so much so that I forgot to eat), and getting VERY frustrated...
Energy: Not really in the mood for anything active today...
Motivation: I will be a 'Featured Model' on a busy sports site next month; and this morning I set up a meeting (for a shoot) with another photographer. Having deadlines and set dates gives motivation. I CAN AND WILL be what I WANT!!!
Mood/Aggression: Blah to start the morning off. Then aggressive. Extreme frustration and loud shouting at my computer in rage in the afternoon/evening (I so wanted to SMASH something!) Calming down slightly over the last couple of hours....
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: EXTREME pain today in the gym (and it's my own fault for KEEPING on going when I was ready to roll across the floor screaming)...
Endurance: Excellent.
Strength: Progress.
Quality of Training: Wouldn't call it the most SENSIBLE training that I have ever done, considering I probably made both my wrists (yes, right is hurting a little too) sorer...
Pump and Vascularity: Pump in arms...Vascularity ok...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: From the right angle, in the right pose, I could almost accept my reflection...
Overall Sense of Feeling: Sometimes I get so frustrated at having being injured. I worked SO hard last year to build up my delts and arms, so that my upper body was more proportionate to my legs; and in the 7.5 weeks off the gym due to my injury (being casted), I lost most of those gains. I know that I'll get them back if I work hard enough at it. But still...
Rosie Chee
The Female Terminator
Thank you. It's actually to do the entry pics for a Model Search, and to get some more shots to add to my port. I've just got to keep getting the experience and putting myself out there if I'm to do well with the [fitness] modelling.
Yeah, it was frustrating, since I was learning a few things as I went along (hence why I did it in PowerPoint in the first instance).
LOL. No 'me' time until the weekend.
Rosie Chee
The Female Terminator
Day 127
0951 - HIIT Rollers:
a. 4 min in 39x16 @ 65% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75-80% HRmax, rpm N/A)
c. 12 min in 39x16 @ 65-75% HRmax @ 104 rpm
Legs ticked over at a pace good for them. Efforts were a right battle today:; Spinning wasn't the problem, but HR would just NOT rise (it didn't get higher than 164 bpm!), no matter how hard I tried. Legs were actually hurting today, and fatiguing as well. I decided to not even bother for another set, since it was clear that my body needed a break (and it's not getting one); and finished off at the same cadence as I'd started at.
1013 - Stretch 25 min.
1106 - Back/Abs (1 min recovery between supersets/sets):
Superset -
1. CG PU 4 x 8, 7, 6, 6 - Good first set. Good second set. Third set saw me struggle from the fifth rep. My last 3 reps were negatives to complete the last set, legs shaking badly, lowering myself oh so SLOWLY eccentrically down.
2. Plank (on bench) 4 x 1 min - Feeling the pressure in my anterior delts and shoulders, causing a bit of ache.
3. BB DL 5 x 6, 6, 6, 6, 3 - Increased the weight to 133.76lb this week (since I managed so well last week). Got 6 reps out easy on the first set; and the second; and the third, really getting into my stride by then. Grip started giving on the last couple of reps of my fourth set, but I held on and finished strongly. Decided to keep going to aim for 6x6, but I stopped after 3 reps on my fifth set, because if I hadn't, the BB would have slipped out of my hands.
4. WG LPD 4 x 8, 6, 6, 6 - Haven't done these for a few weeks. Started out at 105.6lb, managing 8 reps easily (to my surprise). Increased the weight to 118.8lb for the second set, but struggled a little with this. Went back down to 105.6lb for the last two sets.
5. CG T-Row 4 x 8, 6, 4, 4 - Started at 88.88lb. Went up to 99.88lb. Went up again to 113.74lb, and stayed there for the last 2 sets.
Sleep - Time and Quality: ~0230-0715, so ~4.75 hours sleep. Took me ages to get to sleep last night; I ended getting up after I'd gone to bed and going back to bed half an hour later. Woke not really in the mood for anything. Dreams good...
Mental Alertness/Focus: Have some plans to work on an advertisement later this afternoon; but not really in the mood for much else thinking (it's more creative anyways) today...
Energy: Not so great with the HIIT (more HR than energy). Fine in the gym. A little bit shattered from the last week of training (and too many >4000 calorie, cheat days)...
Motivation: You CAN and WILL do this, girl! Get SERIOUS about it and DO it!
Mood/Aggression: Not much of anything....
Stress: A 9 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Only a little dull pain today...
Endurance: Excellent.
Strength: Definite progression.
Quality of Training: Got told in the gym by an older male "good on you for doing deadlifts", because supposedly "not many people do them these days". Um, ok. I'm not (and have never been) like most other people. I like to beat myself into the ground, and then walk all over my battered and bruised body and demand MORE...
Pump and Vascularity: Pump in back...Vascularity good, more in right than left side...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: DIET DIET DIET!!!
Overall Sense of Feeling: I'm pretty pleased with the way my body has been handling the training I've been asking of it. I have noticed this week though, the NOT "feeling like" or "wanting" to train re cardio, and that my body has slowed a little re the pace that it's been going...
0951 - HIIT Rollers:
a. 4 min in 39x16 @ 65% HRmax @ 104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 75-80% HRmax, rpm N/A)
c. 12 min in 39x16 @ 65-75% HRmax @ 104 rpm
Legs ticked over at a pace good for them. Efforts were a right battle today:; Spinning wasn't the problem, but HR would just NOT rise (it didn't get higher than 164 bpm!), no matter how hard I tried. Legs were actually hurting today, and fatiguing as well. I decided to not even bother for another set, since it was clear that my body needed a break (and it's not getting one); and finished off at the same cadence as I'd started at.
1013 - Stretch 25 min.
1106 - Back/Abs (1 min recovery between supersets/sets):
Superset -
1. CG PU 4 x 8, 7, 6, 6 - Good first set. Good second set. Third set saw me struggle from the fifth rep. My last 3 reps were negatives to complete the last set, legs shaking badly, lowering myself oh so SLOWLY eccentrically down.
2. Plank (on bench) 4 x 1 min - Feeling the pressure in my anterior delts and shoulders, causing a bit of ache.
3. BB DL 5 x 6, 6, 6, 6, 3 - Increased the weight to 133.76lb this week (since I managed so well last week). Got 6 reps out easy on the first set; and the second; and the third, really getting into my stride by then. Grip started giving on the last couple of reps of my fourth set, but I held on and finished strongly. Decided to keep going to aim for 6x6, but I stopped after 3 reps on my fifth set, because if I hadn't, the BB would have slipped out of my hands.
4. WG LPD 4 x 8, 6, 6, 6 - Haven't done these for a few weeks. Started out at 105.6lb, managing 8 reps easily (to my surprise). Increased the weight to 118.8lb for the second set, but struggled a little with this. Went back down to 105.6lb for the last two sets.
5. CG T-Row 4 x 8, 6, 4, 4 - Started at 88.88lb. Went up to 99.88lb. Went up again to 113.74lb, and stayed there for the last 2 sets.
Sleep - Time and Quality: ~0230-0715, so ~4.75 hours sleep. Took me ages to get to sleep last night; I ended getting up after I'd gone to bed and going back to bed half an hour later. Woke not really in the mood for anything. Dreams good...
Mental Alertness/Focus: Have some plans to work on an advertisement later this afternoon; but not really in the mood for much else thinking (it's more creative anyways) today...
Energy: Not so great with the HIIT (more HR than energy). Fine in the gym. A little bit shattered from the last week of training (and too many >4000 calorie, cheat days)...
Motivation: You CAN and WILL do this, girl! Get SERIOUS about it and DO it!
Mood/Aggression: Not much of anything....
Stress: A 9 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Only a little dull pain today...
Endurance: Excellent.
Strength: Definite progression.
Quality of Training: Got told in the gym by an older male "good on you for doing deadlifts", because supposedly "not many people do them these days". Um, ok. I'm not (and have never been) like most other people. I like to beat myself into the ground, and then walk all over my battered and bruised body and demand MORE...
Pump and Vascularity: Pump in back...Vascularity good, more in right than left side...
Muscle Hardness/Density: Glutes and legs. Delts and arms.
Body Composition and Look: DIET DIET DIET!!!
Overall Sense of Feeling: I'm pretty pleased with the way my body has been handling the training I've been asking of it. I have noticed this week though, the NOT "feeling like" or "wanting" to train re cardio, and that my body has slowed a little re the pace that it's been going...
Rosie Chee
The Female Terminator
Day 128
Having today OFF ALL training. I probably shouldn't because of all the binging over the last week; but yet I probably should because my body hasn't been as "on" this week...
Sleep - Time and Quality: ~2045-0719 (waking at 0315, 0325, and 0420), so ~10.5 hours sleep. When I woke at 0315 I was quite fresh, and could have got up; however I'd already decided that today was going to be a COMPLETE DAY OFF, and so there was NO point getting up that early. Dreaming deep...
Mental Alertness/Focus: Getting this over and done with early. Going to have a day just chilling...
Energy: I might go for a long walk later...
Motivation: Getting some today...
Mood/Aggression: Bit blah (but still early yet)...Yes, I wish I was there already too...
Stress: A 7 on the 1 to 10 'stress scale' (I'm trying to be as calm and relaxed as possible today)...
Libido: Not now; possibly later...
Joints: No pain so far...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Softer in some areas, and harder in others...
Overall Sense of Feeling: I'm taking today out for me, Christine; hopefully it 'recharges' me some.
Having today OFF ALL training. I probably shouldn't because of all the binging over the last week; but yet I probably should because my body hasn't been as "on" this week...
Sleep - Time and Quality: ~2045-0719 (waking at 0315, 0325, and 0420), so ~10.5 hours sleep. When I woke at 0315 I was quite fresh, and could have got up; however I'd already decided that today was going to be a COMPLETE DAY OFF, and so there was NO point getting up that early. Dreaming deep...
Mental Alertness/Focus: Getting this over and done with early. Going to have a day just chilling...
Energy: I might go for a long walk later...
Motivation: Getting some today...
Mood/Aggression: Bit blah (but still early yet)...Yes, I wish I was there already too...
Stress: A 7 on the 1 to 10 'stress scale' (I'm trying to be as calm and relaxed as possible today)...
Libido: Not now; possibly later...
Joints: No pain so far...
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity normal...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Softer in some areas, and harder in others...
Overall Sense of Feeling: I'm taking today out for me, Christine; hopefully it 'recharges' me some.
Rosie Chee
The Female Terminator
Day 129
1100 - HIT Cardio:
Warm-up - Treadmill 5 min @ 5 min/km
1. Squat Jumps 1 min
2. Treadmill 1 min @ 4.6 min/km
3. Split Squats 1 min
4. Treadmill 1 min @ 4.6 min/km
5. PBJ 1 min
6. Treadmill 1 min @ 4.6 min/km
7. Burpees (with push-up) 1 min
8. Treadmill 1 min @ 4.6 min/km
9. Deadbug 1 min
10. Treadmill 1 min @ 4.6 min/km
11. Squat Jumps 1 min
12. Treadmill 1 min @ 4.3 min/km
13. Split Squats 1 min
14. Treadmill 1 min @ 4.3 min/km
15. PBJ 1 min
16. Treadmill 1 min @ 4.3 min/km
17. Burpees (with push-up) 1 min
18. Treadmill 1 min @ 4.3 min/km
19. Deadbug 1 min
20. Treadmill 1 min @ 4.3 min/km
21. Plank 1 min
22. Treadmill 1 min @ 4 min/km
23. Side (left) plank 1 min
24. Treadmill 1 min @ 4 min/km
25. Side (right) plank 1 min
26. Treadmill 1 min @ 4 min/km
Cool-down - Treadmill 2 min @ 4 min/km
A different sort of cardio (but one that I will start utilizing at least ONCE a week hence), and one that I need to do at the gym (since I don't have a treadmill at home). Started out easy on the treadmill, since I hadn't done cardio BEFORE I went to the gym. I had decided on 20 minutes, with 1 min of an exercise (preferably bodyweight or plyometric), and then 1 min on the treadmill. I selected 5 exercises, and decided to run them through twice (instead of choosing 10 exercises). Squat jumps 'hit' me every time, from ~20 sec into each min. I seriously thought that I would collapse once I got onto the treadmill afterwards, but legs were fine running. Split squats as the next exercise did as much damage almost as fast as squat jumps, and I was glad to be back on the treadmill after them. PBJ were fine; I used the higher box (instead of a bench). The burpees with the push-up at the end weren't as hard as I was expecting them to be, and they ended up being my favourite part of the session; did the push-ups lightly on only my fingertips (i.e. no palms on the ground). Deadbugs are: lying supine on the ground, arms and legs fully extended straight up in the air; simultaneously slowly lower arms and legs until fingers and feet almost touch the ground; hold; then left slowly (all the while arms and legs are fully extended), coming up into a v-sit crunch. Increased the pace on the treadmill for the second half of the session. Once I'd finished my planned 20 minutes decided to KEEP going, and do some planks in between the treadmill (increasing the pace yet again on the treadmill). Once the last minute on the treadmill had been done I took a minute's recovery, before finishing off with a couple of minutes at 4 min/km (I was planning on doing 4-5 minutes, but had had enough after 2 minutes). Well pleased with the session!
1149 - Stretch 22 min.
Sleep - Time and Quality: ~2245-0830 (waking at 0642), so ~9.5 hours sleep. Stayed awake a while when woke at 0642. However, didn't drag myself out of bed until 0857. Sleep was deep. Dreams were on another level...
Mental Alertness/Focus: Haven't really felt in the mood for 'thinking' today...
Energy: Was great when I got to the gym; and I felt AWESOME afterwards...
Motivation: There...
Mood/Aggression: I've been told I've been going from "happy and bouncing off the walls to grumpy and aggressive" the last week or so (I can see that). Today I started out the former, moved into the latter, and ended up FLAT...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: Not after THAT...
Joints: No pain so far...
Endurance: Excellent.
Strength: N/A.
Quality of Training: There is a difference between high intensity interval training (HIIT) cardio and high intensity (HIT) cardio, and the various version of HIT (i.e. what I did today, and doing 35 minutes at steady-state >85% HRmax). What I did today I felt AWESOME after, and it adds a bit of variety to cardio. LOVED the session! Finished totally dripping, but in smiles.
Pump and Vascularity: Pump in my legs after squat jumps for sure...Vascularity was pretty good...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: When I flex my legs or raise on tiptoe (with slight knee flexion), the definition in my thighs is definitely better...
Overall Sense of Feeling: When something seems too good to be true, it's usually because it IS. Then again, fairy-tales DO happen...
1100 - HIT Cardio:
Warm-up - Treadmill 5 min @ 5 min/km
1. Squat Jumps 1 min
2. Treadmill 1 min @ 4.6 min/km
3. Split Squats 1 min
4. Treadmill 1 min @ 4.6 min/km
5. PBJ 1 min
6. Treadmill 1 min @ 4.6 min/km
7. Burpees (with push-up) 1 min
8. Treadmill 1 min @ 4.6 min/km
9. Deadbug 1 min
10. Treadmill 1 min @ 4.6 min/km
11. Squat Jumps 1 min
12. Treadmill 1 min @ 4.3 min/km
13. Split Squats 1 min
14. Treadmill 1 min @ 4.3 min/km
15. PBJ 1 min
16. Treadmill 1 min @ 4.3 min/km
17. Burpees (with push-up) 1 min
18. Treadmill 1 min @ 4.3 min/km
19. Deadbug 1 min
20. Treadmill 1 min @ 4.3 min/km
21. Plank 1 min
22. Treadmill 1 min @ 4 min/km
23. Side (left) plank 1 min
24. Treadmill 1 min @ 4 min/km
25. Side (right) plank 1 min
26. Treadmill 1 min @ 4 min/km
Cool-down - Treadmill 2 min @ 4 min/km
A different sort of cardio (but one that I will start utilizing at least ONCE a week hence), and one that I need to do at the gym (since I don't have a treadmill at home). Started out easy on the treadmill, since I hadn't done cardio BEFORE I went to the gym. I had decided on 20 minutes, with 1 min of an exercise (preferably bodyweight or plyometric), and then 1 min on the treadmill. I selected 5 exercises, and decided to run them through twice (instead of choosing 10 exercises). Squat jumps 'hit' me every time, from ~20 sec into each min. I seriously thought that I would collapse once I got onto the treadmill afterwards, but legs were fine running. Split squats as the next exercise did as much damage almost as fast as squat jumps, and I was glad to be back on the treadmill after them. PBJ were fine; I used the higher box (instead of a bench). The burpees with the push-up at the end weren't as hard as I was expecting them to be, and they ended up being my favourite part of the session; did the push-ups lightly on only my fingertips (i.e. no palms on the ground). Deadbugs are: lying supine on the ground, arms and legs fully extended straight up in the air; simultaneously slowly lower arms and legs until fingers and feet almost touch the ground; hold; then left slowly (all the while arms and legs are fully extended), coming up into a v-sit crunch. Increased the pace on the treadmill for the second half of the session. Once I'd finished my planned 20 minutes decided to KEEP going, and do some planks in between the treadmill (increasing the pace yet again on the treadmill). Once the last minute on the treadmill had been done I took a minute's recovery, before finishing off with a couple of minutes at 4 min/km (I was planning on doing 4-5 minutes, but had had enough after 2 minutes). Well pleased with the session!
1149 - Stretch 22 min.
Sleep - Time and Quality: ~2245-0830 (waking at 0642), so ~9.5 hours sleep. Stayed awake a while when woke at 0642. However, didn't drag myself out of bed until 0857. Sleep was deep. Dreams were on another level...
Mental Alertness/Focus: Haven't really felt in the mood for 'thinking' today...
Energy: Was great when I got to the gym; and I felt AWESOME afterwards...
Motivation: There...
Mood/Aggression: I've been told I've been going from "happy and bouncing off the walls to grumpy and aggressive" the last week or so (I can see that). Today I started out the former, moved into the latter, and ended up FLAT...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: Not after THAT...
Joints: No pain so far...
Endurance: Excellent.
Strength: N/A.
Quality of Training: There is a difference between high intensity interval training (HIIT) cardio and high intensity (HIT) cardio, and the various version of HIT (i.e. what I did today, and doing 35 minutes at steady-state >85% HRmax). What I did today I felt AWESOME after, and it adds a bit of variety to cardio. LOVED the session! Finished totally dripping, but in smiles.
Pump and Vascularity: Pump in my legs after squat jumps for sure...Vascularity was pretty good...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: When I flex my legs or raise on tiptoe (with slight knee flexion), the definition in my thighs is definitely better...
Overall Sense of Feeling: When something seems too good to be true, it's usually because it IS. Then again, fairy-tales DO happen...
Rosie Chee
The Female Terminator
Training Programme from the 11 May 2009
This programme will serve as my new training regime from tomorrow onwards.
Monday:
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday:
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday:
HIIT Cardio
Stretch 20-30 min
Gym - Chest
Thursday:
20-40 min Cardio
Stretch 20-30 min
Gym - Back
Friday:
HIIT Cardio
Stretch 20-30 min
Gym - Full-Body Circuit
Saturday:
DAY OFF
Sunday:
Gym - HIT Cardio
Stretch 20-30 min
I will also do 2-4 x 20 min afternoon/evening cardio sessions; these will vary from week to week, and be completed on any of following days: Monday, Tuesday, Thursday, Friday.
As usual, my resistance training will vary week by week re exercises and order, sets and reps, always striving to increase weights/strength, and continually progress.
This programme will serve as my new training regime from tomorrow onwards.
Monday:
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday:
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday:
HIIT Cardio
Stretch 20-30 min
Gym - Chest
Thursday:
20-40 min Cardio
Stretch 20-30 min
Gym - Back
Friday:
HIIT Cardio
Stretch 20-30 min
Gym - Full-Body Circuit
Saturday:
DAY OFF
Sunday:
Gym - HIT Cardio
Stretch 20-30 min
I will also do 2-4 x 20 min afternoon/evening cardio sessions; these will vary from week to week, and be completed on any of following days: Monday, Tuesday, Thursday, Friday.
As usual, my resistance training will vary week by week re exercises and order, sets and reps, always striving to increase weights/strength, and continually progress.
Rosie Chee
The Female Terminator
Not really sure. As the day progressed I just ended up getting more frustrated and aggressive as opposed to anything else.
Rosie Chee
The Female Terminator
Day 130
0448 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Not raining. But it WAS cold; so cold I was in trackies, a long sleeved high-necked thermal, and a jacket. Fingers were like ice (and didn't become warm until 12 minutes into the run), and the cold air was like a freshness through my lungs...Started out ok. Thighs were aching a little (from the squat jumps and split squats yesterday). First few efforts were good. The middle efforts were lacking somewhat. The last few efforts I started finding my feet again, and 30-40 seconds had passed before I realized it. Overall, an ok run; but not really that great.
0617 - Stretch 20 min.
0700 - Shoulders (1 min recovery, except BB FS - 30 sec recovery):
1. BB FS 4 x 6 - Last year, when I was trying to gain muscle mass in my delts and arms, 4x6 BB FS before the start of each session did wonders in aiding those gains. Although not heavy at only 100.32lb, I did each rep slow, and with shorter recovery, to get HR going and body ready for the session.
2. BB Clean and Press 4 x 12 - 65.12lb today. Last 2 reps on the first set were slower than the rest. Starting to struggle on the second set, breathing VERY laboured and heavy for the last 6 reps. An effort from the sixth rep on the third set. Small pauses at the start of each rep in the last set from the sixth rep onwards. No matter the pain, I was determined to get out the 4x12 I had set myself, and was glad that I persevered.
3. DB SP 4 x 8 - Went straight to the 38.5lb DBs. No pain anymore with the left wrist in holding or letting the left DB down afterwards. The last set was an effort, but I did them.
Superset -
4. DB LR 4 x 12 - Started out at 16.5lb DBs, slightly heavier than last week. First rep of the first set was a surprise, but pushed through. Went up to 17.6lb DBs for the next set; these were actually easier than the 16.5lb DBs. Stayed with them for the last two sets. Right biceps tendon was SCREAMING from the second set onwards.
5. Inc. DB RR 4 x 12 - Stayed with 15.4lb DBs. Left wrist was aching quite badly from the eighth rep of the first set. The ache didn't go away in further sets, but just came earlier.
Sleep - Time and Quality: ~2100-0420 (waking at 0315), so ~7.3 hours sleep. Sleep was deep (I was disappointed that I woke only briefly at 0315, but was still pleased to get up early). Dreams didn't come easily...
Mental Alertness/Focus: My laptop gave out on me today, and it was hours before it would even give a glimmer of starting (fingers crossed that it's not a serious issue; I've already been through 2 laptops in the last 3 years)...
Energy: From the time I got up until ~1300 I was fine. Passed out for an hour at ~1330...
Motivation: Got asked to compete in a beauty pageant (starts next Thursday and runs for 4 weeks) today. Although I won't be doing it, was motivation to get fast into the shape I want me to be in!
Mood/Aggression: Although the gym was good, not in the best of moods...After laptop kicked it, in a foul mood...Being ignored, acid on the hurt...The muffin, half chicken and scoop of chips, and half a chocolate mudcake caused semi-happy in the evening (until afterwards)...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: In mid-afternoon...
Joints: Left wrist hurt in the gym. As well as sharp pain through right biceps tendon starting again...
Endurance: Excellent.
Strength: Stronger.
Quality of Training: HIIT Run was not the best of runs, but hey will get better; focus on the SPEED. Gym was good re strength (although I was shattered during it).
Pump and Vascularity: Pump in my legs and delts...Vascularity strong in hands and forearms...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Delts and arms looking bigger, I have been told...
Overall Sense of Feeling: Try and maintain POSITIVITY!!!
0448 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 4 min jogging
Not raining. But it WAS cold; so cold I was in trackies, a long sleeved high-necked thermal, and a jacket. Fingers were like ice (and didn't become warm until 12 minutes into the run), and the cold air was like a freshness through my lungs...Started out ok. Thighs were aching a little (from the squat jumps and split squats yesterday). First few efforts were good. The middle efforts were lacking somewhat. The last few efforts I started finding my feet again, and 30-40 seconds had passed before I realized it. Overall, an ok run; but not really that great.
0617 - Stretch 20 min.
0700 - Shoulders (1 min recovery, except BB FS - 30 sec recovery):
1. BB FS 4 x 6 - Last year, when I was trying to gain muscle mass in my delts and arms, 4x6 BB FS before the start of each session did wonders in aiding those gains. Although not heavy at only 100.32lb, I did each rep slow, and with shorter recovery, to get HR going and body ready for the session.
2. BB Clean and Press 4 x 12 - 65.12lb today. Last 2 reps on the first set were slower than the rest. Starting to struggle on the second set, breathing VERY laboured and heavy for the last 6 reps. An effort from the sixth rep on the third set. Small pauses at the start of each rep in the last set from the sixth rep onwards. No matter the pain, I was determined to get out the 4x12 I had set myself, and was glad that I persevered.
3. DB SP 4 x 8 - Went straight to the 38.5lb DBs. No pain anymore with the left wrist in holding or letting the left DB down afterwards. The last set was an effort, but I did them.
Superset -
4. DB LR 4 x 12 - Started out at 16.5lb DBs, slightly heavier than last week. First rep of the first set was a surprise, but pushed through. Went up to 17.6lb DBs for the next set; these were actually easier than the 16.5lb DBs. Stayed with them for the last two sets. Right biceps tendon was SCREAMING from the second set onwards.
5. Inc. DB RR 4 x 12 - Stayed with 15.4lb DBs. Left wrist was aching quite badly from the eighth rep of the first set. The ache didn't go away in further sets, but just came earlier.
Sleep - Time and Quality: ~2100-0420 (waking at 0315), so ~7.3 hours sleep. Sleep was deep (I was disappointed that I woke only briefly at 0315, but was still pleased to get up early). Dreams didn't come easily...
Mental Alertness/Focus: My laptop gave out on me today, and it was hours before it would even give a glimmer of starting (fingers crossed that it's not a serious issue; I've already been through 2 laptops in the last 3 years)...
Energy: From the time I got up until ~1300 I was fine. Passed out for an hour at ~1330...
Motivation: Got asked to compete in a beauty pageant (starts next Thursday and runs for 4 weeks) today. Although I won't be doing it, was motivation to get fast into the shape I want me to be in!
Mood/Aggression: Although the gym was good, not in the best of moods...After laptop kicked it, in a foul mood...Being ignored, acid on the hurt...The muffin, half chicken and scoop of chips, and half a chocolate mudcake caused semi-happy in the evening (until afterwards)...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: In mid-afternoon...
Joints: Left wrist hurt in the gym. As well as sharp pain through right biceps tendon starting again...
Endurance: Excellent.
Strength: Stronger.
Quality of Training: HIIT Run was not the best of runs, but hey will get better; focus on the SPEED. Gym was good re strength (although I was shattered during it).
Pump and Vascularity: Pump in my legs and delts...Vascularity strong in hands and forearms...
Muscle Hardness/Density: Glutes and legs.
Body Composition and Look: Delts and arms looking bigger, I have been told...
Overall Sense of Feeling: Try and maintain POSITIVITY!!!
Rosie Chee
The Female Terminator
Day 131 - Day 30 (last day) of Activate Xtreme/Drive/IGF-2
0837 - Rollers:
40 min in 39x16 @ 70-75% HRmax
Let legs do whatever they wanted today; they settled at a reasonable pace (~104-108 rpm). Although they ached when walking and standing, they were fine on my bike. Felt quite uncomfortable today. Sweat was heavy (surprising, considering how cold it was), and left me with a chill. NOT really in the mood for this at all!
0921 - Stretch 20 min.
1000 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 10, 8, 6, 5 @ 114% b/w - Managed first set fine. Second set was a little less (but pleased nonetheless, since it's far more than I could do a few weeks ago). Third set was a real struggle for the last rep. I WAS aiming for 6 reps minimum on the last set, but only managed 5 reps (NEXT time). With the slightly heavier weight than I have been using, I had to be ok with my efforts.
2. Dips 4 x 10 @ 114% b/w - From the first set really concentrated on doing as much as possible with my left wrist/side (instead of just leaving my right side to do it all). Feeling the pain from the third rep on the first set. Persevering though, and pushing through, doing each rep slower than normal, to try and concentrate harder (and numb myself to the pain). The last rep on each of the last 2 set was slower than intended, almost NOT getting each rep out (but pleased that I did).
Superset B -
3. CG BB BP 4 x 10 - Decided that it was time to try [CG] BB BP, to see if my left wrist could handle it without extreme pain. Started off with just the 44lb BB (a blow to my ego, yes; but better a blow than more damage (yes, it takes a lot to admit that), I guess). Managed 10 reps easily; stopped at 10. Increased the weight to 66lb, managing that as well without pain (had to keep reminding myself to keep wrists STRAIGHT and STRONG, though). Went up again, to 77lb; first rep sent a sting of pain through my left wrist, but I gritted my teeth, 'set' my wrists, and went for it, getting all 10 reps out (no pain in further reps). Did my last set at 82.5lb, struggling very badly on the last 2 reps, but completing the set with a smile. Now I know that I CAN do BB BP without pain (so long as I remember wrist position/angle), I look forward to it tomorrow; I will start out at >90lb, aiming for 6-8 reps!
4. CG BB BC 4 x 6 - Stayed with the 38.5lb BB (from last week). First two sets were fine. Started struggling on last 1-2 reps on the last two sets. Left wrist was hurting on last 2 sets (maybe from coming straight from CG BB BP?)
Superset C -
5. DB FP 4 x 10 - Used a 44lb DB, managing fine every set; only slowing slightly on the last set.
6. Inc. DB BC 4 x 8 - Started straight out with 16.5lb DBs, heavier than I have done since I started these again post-cast. Pleased that I managed more work; slowly getting stronger. Wrists aching a little during and afterwards, though.
Superset D -
7. V-Bar TPD 4 x 12 - Started out at 70lb. Had to dropset to 60lb after 8 reps. Follwoed this pattern for all sets.
8. Cable BC 4 x 12 - Started out with 60lb today, and managed 3 reps before having to dropset down to 50lb. VERY pleased; strength is definitely increasing.
Sleep - Time and Quality: ~2200-0700 (waking at 0315, 0325, and 0420), so ~9 hours sleep. Body felt so shattered on waking each time; DOMS in anterior delts (from BB FS yesterday). Some dreaming...
Mental Alertness/Focus: Not really in the mood for much today...
Energy: Had the energy required for training. Started to feel a bit fatigued later in the day...
Motivation: I got asked to do another photoshoot. Although I turned it down (not the work I want to be known for), the fact that they're starting to trickle in is good. I DO, however, want to get into the shape (although others may think I look ok now, I don't!) where I could withOUT hesitation agree to a shoot on very short notice. And I WILL...SOON...
Mood/Aggression: Semi-ok mood until recently (NOT being able to talk to you even for a little does NOT help things)...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: Some...
Joints: Pain in the gym, especially with Dips (but more with biceps' exercises)...
Endurance: Excellent.
Strength: Getting better every session (I only have to look back 6 weeks ago, when I could NOT even do some exercises because of the pain in my left wrist; or to the weight I was lifting 4 weeks (and even a week ago) on other exercises, to see how far I have come in the last 6 weeks)!
Quality of Training: Rollers was more of a 'recovery' session. Gym was good; despite the pain and burn I pushed through, and was pleased with the result.
Pump and Vascularity: Pump in arms from first set...Vascularity strong as ever...
Muscle Hardness/Density: Glutes and legs. Arms.
Body Composition and Look: Breasts are fuller again (WTF?)...
Overall Sense of Feeling: Heard back from a job I applied for in the US: Although they want someone to fill the vacant position earlier than the date I go over, they still want me to meet with them when I DO go over to discuss working options with them...Last day of Activate Xtreme today (review will be up on Friday); tomorrow starts a NEW stack (for something different)...
0837 - Rollers:
40 min in 39x16 @ 70-75% HRmax
Let legs do whatever they wanted today; they settled at a reasonable pace (~104-108 rpm). Although they ached when walking and standing, they were fine on my bike. Felt quite uncomfortable today. Sweat was heavy (surprising, considering how cold it was), and left me with a chill. NOT really in the mood for this at all!
0921 - Stretch 20 min.
1000 - Arms (1 min recovery between supersets):
Superset A -
1. CG PU 4 x 10, 8, 6, 5 @ 114% b/w - Managed first set fine. Second set was a little less (but pleased nonetheless, since it's far more than I could do a few weeks ago). Third set was a real struggle for the last rep. I WAS aiming for 6 reps minimum on the last set, but only managed 5 reps (NEXT time). With the slightly heavier weight than I have been using, I had to be ok with my efforts.
2. Dips 4 x 10 @ 114% b/w - From the first set really concentrated on doing as much as possible with my left wrist/side (instead of just leaving my right side to do it all). Feeling the pain from the third rep on the first set. Persevering though, and pushing through, doing each rep slower than normal, to try and concentrate harder (and numb myself to the pain). The last rep on each of the last 2 set was slower than intended, almost NOT getting each rep out (but pleased that I did).
Superset B -
3. CG BB BP 4 x 10 - Decided that it was time to try [CG] BB BP, to see if my left wrist could handle it without extreme pain. Started off with just the 44lb BB (a blow to my ego, yes; but better a blow than more damage (yes, it takes a lot to admit that), I guess). Managed 10 reps easily; stopped at 10. Increased the weight to 66lb, managing that as well without pain (had to keep reminding myself to keep wrists STRAIGHT and STRONG, though). Went up again, to 77lb; first rep sent a sting of pain through my left wrist, but I gritted my teeth, 'set' my wrists, and went for it, getting all 10 reps out (no pain in further reps). Did my last set at 82.5lb, struggling very badly on the last 2 reps, but completing the set with a smile. Now I know that I CAN do BB BP without pain (so long as I remember wrist position/angle), I look forward to it tomorrow; I will start out at >90lb, aiming for 6-8 reps!
4. CG BB BC 4 x 6 - Stayed with the 38.5lb BB (from last week). First two sets were fine. Started struggling on last 1-2 reps on the last two sets. Left wrist was hurting on last 2 sets (maybe from coming straight from CG BB BP?)
Superset C -
5. DB FP 4 x 10 - Used a 44lb DB, managing fine every set; only slowing slightly on the last set.
6. Inc. DB BC 4 x 8 - Started straight out with 16.5lb DBs, heavier than I have done since I started these again post-cast. Pleased that I managed more work; slowly getting stronger. Wrists aching a little during and afterwards, though.
Superset D -
7. V-Bar TPD 4 x 12 - Started out at 70lb. Had to dropset to 60lb after 8 reps. Follwoed this pattern for all sets.
8. Cable BC 4 x 12 - Started out with 60lb today, and managed 3 reps before having to dropset down to 50lb. VERY pleased; strength is definitely increasing.
Sleep - Time and Quality: ~2200-0700 (waking at 0315, 0325, and 0420), so ~9 hours sleep. Body felt so shattered on waking each time; DOMS in anterior delts (from BB FS yesterday). Some dreaming...
Mental Alertness/Focus: Not really in the mood for much today...
Energy: Had the energy required for training. Started to feel a bit fatigued later in the day...
Motivation: I got asked to do another photoshoot. Although I turned it down (not the work I want to be known for), the fact that they're starting to trickle in is good. I DO, however, want to get into the shape (although others may think I look ok now, I don't!) where I could withOUT hesitation agree to a shoot on very short notice. And I WILL...SOON...
Mood/Aggression: Semi-ok mood until recently (NOT being able to talk to you even for a little does NOT help things)...
Stress: A 9 on the 1 to 10 'stress scale'...
Libido: Some...
Joints: Pain in the gym, especially with Dips (but more with biceps' exercises)...
Endurance: Excellent.
Strength: Getting better every session (I only have to look back 6 weeks ago, when I could NOT even do some exercises because of the pain in my left wrist; or to the weight I was lifting 4 weeks (and even a week ago) on other exercises, to see how far I have come in the last 6 weeks)!
Quality of Training: Rollers was more of a 'recovery' session. Gym was good; despite the pain and burn I pushed through, and was pleased with the result.
Pump and Vascularity: Pump in arms from first set...Vascularity strong as ever...
Muscle Hardness/Density: Glutes and legs. Arms.
Body Composition and Look: Breasts are fuller again (WTF?)...
Overall Sense of Feeling: Heard back from a job I applied for in the US: Although they want someone to fill the vacant position earlier than the date I go over, they still want me to meet with them when I DO go over to discuss working options with them...Last day of Activate Xtreme today (review will be up on Friday); tomorrow starts a NEW stack (for something different)...
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