[Scarlett]

I've come up with about twenty-thousand silly titles for this log including the "I-can't-believe-I'm-logging" log and the "this-is-completely-hopeless" log... even something clever in reference to lily pads and frogs and logs, but decided on this one as a subtle way of saying to anyone who decides to pop their head in every once in a while - don't baby me.

I'm amazed at myself for starting one of these.. mainly because I tend to shy away from sharing much of anything with anyone at this point in my life (no Miami Ink comments, plz - *facepalm*) and I have a sneaking premonition that this log will be the downfall of my schoolwork.. buuuuut I'm starting to doubt the longevity of my own improvement capabilities and I recognize a few bad habits that are probably severely hindering my training. I wish I possessed some sort of intuitive sense that told me exactly what I should drop from or add to my diet/training.. because I would do it instantly with no qualms whatsoever. If I somehow knew for sure that X was a sabotage in disguise, I would have no problem never eating/using it again.

That being said, I'm going to try and keep my personal life out of this as much as possible (HAHA, right.) - I have other places for that nonsense - but I can't promise tidbits of artsy little bookishly right-brained Lily wont find their way in somehow... and plan on random, obscure song lyrics or quotes, or things written in German.. and pictures. Everyone loves pictures. Also, as wide as my vocabulary can be, I have this thing for cursing, but I'll try and keep the Tourette's under control.

Stats
Height: 5'4.5"
Weight: 136
BF%: Unknown
(..uhh, am I forgetting anything?)
Hair color: Red
Eye color: Hazel
Tattoos: 3
Piercings: 8
Astrological Sign: Capricorn
(..haha ok, just kidding.)


Max Lifts
Squat: 210
Bench: 115
Deadlift: 260


Goals
What do any of us want.. satisfaction? A likely aspiration.. I'm currently on a slow (very slow) bulk. I want to be stronger/bigger/leaner, and I'd like to have my bench not suck so horribly. Overall I need more upper body LBM/strength in general - chest/shoulders/arms, you know, the basic female trouble-spots. My legs and core are relatively strong, but my ass pretty much runs the show. You think I'm kidding.


Where I've been:


Fall 2006


Summer 2007


Fall 2007


About where I am (January):








About what I want (eventually) :





Current Split
I've been pretty happy with my push/pull routine for the past month, but I am MORE THAN OPEN to tweaking advice. I usually pick a day - Tuesday or Thursday, whichever one I'm feeling more depressed or whichever one the lane availability is best, to do a pm swim.. otherwise my Sunday swim is about the only cardio I get.. yeah, my cardio is lagging.
I have a thing for not limiting the number of sets I do, being solely concerned about the weight I achieve. Sometimes it results in my workouts hovering at three hours long.. lol. Last Wednesday I hit about seventeen sets of deadlifts simply because I was working on my form.

Monday (LEGGY DAY)
Squat
Bench
DB Row
Accessories - Hams and Calves

Wednesday (DEADLIFT DAY)
Deadlift
Overhead Press
Chins
Shrug
Accessories - Biceps

Friday (VOLUME DAY)
Squat
Bench
Row
DB Shoulder Press
Accessories - Triceps

Sunday (SWIMMM!)
300 free warmup
200 IMs (all strokes)
200 each drills (kick/pull)
500 free



Diet
I do not count calories or weigh food, and I estimate protein intake. My hope is that I wont have to start hardcore counting/weighing, because it's rather impractical while I'm at school. I manage my timing intake of macronutrients quite strictly (carbs pre/post-workout, etc). My diet consists of lean meat, nuts/ANPB, "green stuff", oats, whey and micellar casein powders.. my current whey powder is Isopure Zero Carb but I'll be getting a shipment of Whey Isolate Cold-Filtration from TrueProtein soon. Ummm, I do not take cheat days, cheat meals, cheat nibbles, not even cheat whiffs.. ever.
Probably partially due to the lengthy training sessions in which I use up ALL of my fuel, I'm often hypoglycemic afterwards - shaking/tremors, weak, unbalanced, sometimes blurry vision.. but I don't really worry about it because I'm usually fine the instant I get my PWO shake. Dad used to be the same way.

Pre-W/O
1/2c raw oats
1 scoop whey
(oftentimes I'll mix in an EAS Edge shake as a thickener.)

During
20oz G2
1/2tsp Beta Alanine

Post-W/O
8oz V8-Splash/other juice concentrate
1 DanActive Yogurt (the "Immunity" kind = thickener+sugar)
1.5 scoops whey

~45 Minutes Later
2oz almonds or 2tbsp ANPB



Supplement Regime
Training Days:
Mon/Weds/Fri

9am:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)
1 DHEA (25mg dehydroepiandrosterone)
1 Sesapure (700mg sesamin/episesamin)

9:45/Pre-workout
5 Red Blast (CEE/nootropics/NO enhancers/caffeine)
2 CEE (1500mg Creatine Ethyl Ester HCL)

During:
1/2tsp Beta-alanine (2-3g)

PWO:
2 BCAAs (400mg L-Valine/400mg L-Isoleucine/800mg Leucine)
2 CEE (1500mg Creatine Ethyl Ester HCL)

W/Meal:
1 Glucorell
1 VS OneDaily Multi
1 Total EFA/Omega 3-6-9
1 VS Green Phyters
1 Potassium Gluconate (550mg)
1 Vitamin C w/Rose Hips (500mg)
1 Sesamin (1000mg sesame oil)

8pm:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)

Optional Sleep Aid:
0.5-1 Melatonin (1.5-3mg melatonin/B6/cal.)
and/or
1 Magnesium (250mg)


Cardio and Off-Days:
Tues/Thurs/Sat/Sun

9am:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)
1 DHEA (25mg dehydroepiandrosterone)
1 Sesapure (700mg sesamin/episesamin)

W/Meal:
1 Glucorell
1 VS OneDaily Multi
1 Total EFA/Omega 3-6-9
1 VS Green Phyters
1 Sesamin (1000mg sesame oil)

8pm:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)

Optional Sleep Aid:
0.5-1 Melatonin (1.5-3mg melatonin/B6/cal.)
and/or
1 Magnesium (250mg)

I think that's it for now.. I'll probably be editing this on and off though if I think of something I'm missing.

*gulp*
Here goes nothing..

Vati, für dich. ∞

	ASS Nelson Montana

	Beta Alanine This Carnosine precursor increases endurance by buffering lactic acid build up, enhances pump through the nitric oxide pathway and enhances the muscular utilization of creatine.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

	Red Blast RED BLAST contains Pure Creatine ethyl ester, black tea methylxanthines that enhance the Central Nervous System, improves oxygen uptake via bronchiodilation and anti-inflammatory effects as well as increases the NO effects of Arginine Ethyl Ester, Ornithine Ethyl Ester and norvaline.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.