The Female Terminator Chronicles

[Rosie Chee]

0841 - HIIT Rollers:
a. 4 min in 39x16 @ 65-70% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 4 min in 39x16 @ 75% HRmax @ 110 rpm
d. 4 x 1 min effort/30 sec easy in 39x13 (Effort: HR 90-95% HRmax, rpm N/A; Easy: HR dropped back to 85% HRmax, rpm 82 rpm)
e. 4 min in 39x16 @ 75% HRmax @ 110 rpm
Started out well. HR rose rapidly during the first set of efforts, so much so that I needed a small period to recover from them. After 4 minutes 'easy' did another set of efforts, longer this time, and far harder on the lungs. Heart felt like it was going to explode out of my chest at times, but kept legs spinning. Sweat was dripping and I was gritting my teeth and digging my legs in to spin as fast as I could, trying to channel the aggression and anger into the pedals. Finished the session absolutely shattered (as I should).

0904 - Stretch 23 min.


Sleep - Time and Quality: ~2330-0711 (waking at 0530, 0545, and 0600), so nearly 7.75 hours sleep. Deep. Dreaming. NOT wanting to get up; feeling like I've been hit by a truck. Quads (WTF???) hurt from the run yesterday (interesting)...

Mental Alertness/Focus: I just want to turn my mind off right now...

Energy: There...

Motivation: Fine.

Mood/Aggression: VERY aggressive and pissed off and frustrated and NOT showing it...

Stress: HIGH.

Libido: Some.

Joints: Left wrist a little...

Endurance: Fine.

Strength: N/A.

Quality of Training: Excellent HIIT.

Pump and Vascularity: No pump...Vascularity knots and lines...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: GRRR..

Appetite: Hardly eaten a thing all day because been in and out of everywhere...

Overall Sense of Feeling: Not the best.

[Rosie Chee]

0850 - Rollers:
40 min in 39x16 @ 75% HRmax @ 112 rpm
Put on my headphones, selected the track, and away I was. Kept cadence steady. Wasn't too concerned about what HR got to today (was reasonable, but not that high). Stayed there for longer than usual, simply because I could, and because I was feeling good and WANTED (and NEED!) to. Drank heaps; very thirsty. Sweat was DRIPPING off me during and when I finished. A good session (next longer cardio should be a run, though; mix it up since I can run without pain to my left wrist).

0932 - Stretch 23 min.

0956 - Abs:
3 rounds of -
a. s/b crunch (feet on wall, knees at 90 degrees) x 20
b. s/b double-leg raises x 10
c. s/b jackknife x 10
d. plank x 30 sec
About time that I started doing something for my core/abs twice a week (since I can't lift weights)...Started off with what I felt was an 'easy' session...My abs were BURNING by the end of the first set of s/b double-leg raises. Left wrist was also aching (because of the position it was in during them). I was originally going to do 20 x s/b double-leg raises, but because of my wrist improvised and stopped at 10 reps; moving on to the s/b jackknife (which, although no easier on the abs, was much kinder on the wrist)...By the end of the session I was feeling it for sure (and will be tomorrow too, no doubt); but good. Felt like I had DONE something.


Sleep - Time and Quality: ~2330-0711 (waking at 0530), so nearly 7.75 hours sleep. And deep sleep it was (only heard ONE of three alarms). Again woke shattered (think the stuffiness of my room has something (along with diet and lack of training and mood) to do with it). Dreaming...

Mental Alertness/Focus: There until ~1400, and then went into town, got some DVDs and food and chilled out for a bit (I LIKE it when I'm busy, though...)

Energy: This morning was good. Smooth, focused energy.

Motivation: There.

Mood/Aggression: Reasonable mood most of the day. Just frustration at myself for the diet over the last few months (I should have been where I want to be well before now!)

Stress: HIGH.

Libido: Just to tease...

Joints: Left wrist has a lot more movement than it had. The twisting that happens causes sharp pain to shoot through it though, when I try and do something.

Endurance: Never lacking.

Strength: N/A.

Quality of Training: Good. Might have to start doing LONGER cardio sessions since I can't do resistance training.

Pump and Vascularity: Good pump in legs this morning (and feeling the burn in the midsection after Abs exercises)...Vascularity strong...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Legs are coming out quite well actually. Definition in calves is the best I have seen in ages (maybe all the cycling?) Still NOT anywhere near satisfied with the rest (or even legs) of me though...

Appetite: Er, SPANK...

Overall Sense of Feeling: Hot. Sweaty. Uncomfortable...But close to being on the right track...

[Rosie Chee]

0844 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 118 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 90-95% HRmax, rpm N/A)
e. 1 min in 39x16 @ 90 rpm (HR dropped back to 80% HRmax)
f. 3 min in 39x16 @ 70-75% HRmax @ 116 rpm
Despite not being in the mood for doing training, after 70 minutes of taking my RPM I was ready for it. Started out at a fairly rapid pace (considering what it has been to 'warm-up'). Legs handled it fine, as did HR (which was low, considering). First set of efforts were hard, all-out sprints, with head down and trying to burn rubber. The second set of efforts were still as hard as I could go, but I was feeling the pace between reps in my heart more than lungs. Kept going for a third set of efforts, even harder; and I could feel myself slow slightly from the 20th rep. By the end of my 24th rep I was drenched in sweat (the open window is NOT enough ventilation), and ready to thrash something. Eased out of it for a minute and let HR drop (although it didn't drop FAR), and then stayed at a nice pace for the last of the session (with HR dropping even MORE). Good on the legs; strange that the last couple of HIIT sessions have 'hurt' my heart...

0905 - Stretch 23 min.


Sleep - Time and Quality: ~2200-0725 (waking at 0500, 0515, and 0530), so ~9.25 hours sleep. Deep (so deep that the body wasn't interested in getting up when it should have). Woke with a sore throat (nooooo!), with neck feeling thick and head stuffy and generally lethargic and not up for anything (and NOT feeling abs like I thought I would after yesterday's Abs' session). A battle to get out of bed, when eventually did. Dreams last night were vivid and sexual...

Mental Alertness/Focus: There.

Energy: Had it for HIIT (wow, all last night's CHO). Now, because of the way throat and head are feeling, not in the mood for much.

Motivation: There (why else would I have done training when I feel like staying in bed (rare that) all day?)

Mood/Aggression: Started out calm. Got a little pissed off. Then upset ("it's the subtleties" is it?) Just flat now.

Stress: HIGH.

Libido: Some.

Joints: Left wrist is more moveable, but the increase in movement also means more pain, especially when it twists every time I do something unconsciously.

Endurance: Good.

Strength: N/A.

Quality of Training: Good.

Pump and Vascularity: Pump in legs...Vascularity ok...

Muscle Hardness/Density: Glutes and legs (mostly quads and calves).

Body Composition and Look: Grrr (you KNOW what to do about it...)

Appetite: Slim today...Needing lots of water...

Overall Sense of Feeling: An interesting shade of blue and purple and midnight...

[Rosie Chee]

1042 - Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 112 rpm
b. 16 min in 39x16 @ 85-90% HRmax @ 116 rpm
Didn't even want to be doing ANYthing today, but because I HAVE to do SOMEthing in an ATTEMPT to stay in SOME sort of shape I got on the rollers. The first 4 minutes was my body settling in and TRYING to convince myself to STAY on them. Getting very hot and sweat dripping everywhere and feeling rather dirty. When I started getting heady I increased the cadence (to what; PUNISH my body for feeling like this?) HR increased with it (higher and faster than it SHOULD). Should have kept going for another 20 minutes, but once the minimum was done I gladly finished the session.

1105 - Stretch 26 min.


Sleep - Time and Quality: ~0100-0914 (waking at 0500, 0530, and 0814), so nearly 8.25 hours sleep. Couldn't sleep last night; I was shattered, but so shattered I couldn't go to sleep, if that makes sense. Had a splitting migraine and pain in the back of my head, but just stayed watching tv (very unlike me) and turned it off more due to the lack of anything decent being on. Sleep was deep, once there. Dreams were rather weird.

Mental Alertness/Focus: Not really had much to think about today (and considering the fact that I didn't feel like doing anything other than staying in bed (which wasn't an option) this was ok).

Energy: Not really had a lot. Not needed much either.

Motivation: What's that?

Mood/Aggression: A few moments this morning where I got aggressive and VERY fcuked off (but holding my tongue). Otherwise, just frustrated that I feel like such ****e.

Stress: HIGH.

Libido: Was VERY high yesterday late afternoon/evening, when I was starting to fade a little. Today has been some (not sure what's up with that), with my body just reacting...

Joints: Left wrist has been aching. But I have PURPOSELY been twisting it today (the pain is almost pleasant (albeit annoying) now).

Endurance: Good.

Strength: N/A.

Quality of Training: Fine.

Pump and Vascularity: No pump...Vascularity very STRONG, especially since the day was so HOT and had high CHO...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: I'm acceptable to others but NOT myself. Despite my legs coming out and being able to almost see my 6-pack again I am far from happy with this excuse of a body (maybe it's just because I feel so UNcomfortable?) Also noticed that my left fingers are looking thinner than my right...

Appetite: After barely eating 450 calories (I know, as stupid as eating 4500 calories) yesterday, I justified a HUGE meal (an effort to eat, given my throat and just wanting something ice-cold that would slide down without me having to swallow) mid-afternoon today and am paying the price for it re feeling...More water...

Overall Sense of Feeling: Like I've been hit by a train and then run over with a steamroller. Sore, thick throat is even worse today, and even talking HURTS. Coughed (and that hurt my chest/ribs) up blood this morning (not good). Have a temperature and although it's been a VERY hot day have been getting chills. Finding it hard to breathe and like I am going to pass out sometimes. Get this nonsense OVER with!

[Rosie Chee]

1039 - Rollers:
60 min in 39x16 @ 75-80% HRmax @ 116 rpm
Got on and away I went today. Legs were fine. Settled at a reasonably high cadence. HR went up almost instantly and after 5 minutes it was well above 75% HRmax. VERY thirsty during the session. Slick sweat was dripping off me throughout. Kept going and going. Could have gone for LONGER than 60 minutes, but UNnecessary, so stopped. Good; maybe I need a few longer sessions during the week...

1142 - Stretch 20 min (included 3 x planks held for 1 min (rest for 30 sec) at the end of it).


Sleep - Time and Quality: ~0100-0850 (waking at 0432 and 0700), so ~7.75 hours sleep. Woke at 0432 and coughed up blood (not good). Went straight back to sleep when back in bed, and was so out of it that I did not hear my three alarms (you really need to START hearing them and GETTING UP to them, girl!) Sleep was deeper than deep and dreaming.

Mental Alertness/Focus: After training just been reading and chilling a little.

Energy: Was there, nice and smooth and focused during the rollers. Still have moments when I suddenly get dizzy and feel like I'm going to fall over, but generally ok.

Motivation: There.

Mood/Aggression: Fairly calm today. Not much of anything (except a small spark of aggression and frustration in the early afternoon). Keeping myself well controlled and under wraps...

Stress: HIGH.

Libido: I could easily be persuaded...

Joints: Left wrist has been surprisingly almost pain-free today (a good thing).

Endurance: Excellent.

Strength: N/A.

Quality of Training: Didn't mind the longer session today. It's good to have a goal and a focus again. Can't wait until the cast comes off and I can start doing some resistance training (yes, 'easing' into it for a couple of weeks).

Pump and Vascularity: Not much of a pump...Vascularity strong, hard lines...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: My left bicep is 2cm (almost an inch) SMALLER than it was pre-injury. Weight is as it was pre-injury. It won't take long to get back up to speed (and regain anything 'lost', if it happens) when I can.

Appetite: Not really had one. Not really wanting to eat anything...Drinking lots, though...

Overall Sense of Feeling: Still have the sore throat and stuffy head...But, interesting...

[Rosie Chee]

0451 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 13 min jogging
Dark. Only the streetlights. First time I have run in this part of town outside of daylight and busy streets. Alert, I set off. It rained last night (stopped ~0300) and some water splattered onto me as I ran through puddles. It can be a little eerie (and DANGEROUS) running the streets alone in the dark and stillness, so I was probably as skittery as a cat as well, noting anyone who was around and parked cars and cars that slowed. Ran on the road for a while. Then onto the footpath. On the outskirts of Hagley Park I stayed on the footpath/curb, as far away from the dark of the trees as possible (except for one part where the footpath was gone and the road was busy)...First 4 min were ok, just getting my body back into the rhythm of running (I have missed it). Efforts were as hard as I could, but didn't feel to me like they were hard ENOUGH. More than 8 efforts would have meant those after the eighth would not be a lot faster than a jog, so I left it at 8. Got the stitch quite sharp and painful in BOTH sides a the 10-min mark, and I could feel myself slowing considerably because of the pain (like what you get when you haven't eaten in almost a day and want food). At the 17-min mark the posterior of my lateral right knee started twinging, but I kept going. Last half of the run (after all efforts) was at a much slower pace then the first half, but was ok...A good effort...

0516 - Stretch 25 min.

0542 - Abs:
2 rounds (no recovery) of -
a. s/b crunch (feet on wall, knees at 90 degrees)x 20
b. reverse curl x 20
c. bicycle x 20
d. plank x 2 min
Monday and Thursday are going to be the days that I do Abs. Just a couple of rounds done; s/b crunch to start. Reverse curls hurt my back (I have a bony spine in my thoracic region and even in a t-shirt the carpet left burns where my spine rubbed it), so may not do them (or place a duvet on the floor first) again. Bicycle were fine. It was a little more effort to hold the second plank, but managed. It was more shoulders that were hurting afterwards (strange).


Sleep - Time and Quality: ~2100-0210 (waking at 0000), so just over 5 hours sleep. Once up at 0210 I couldn't get back to sleep, despite going back to bed. At 0320 I decided to get up and go for a run (FINALLY!) Amazing: My body woke up by itself after 5 hours sleep and was fresh and not shattered or anything that I have been feeling of late. Sleep was deep though, when in it. And dreams were something else...

Mental Alertness/Focus: Got a lot out of the way this morning. A few moments where I didn't want to think about much at ~1500, but it passed...

Energy: Since I woke up I've been on high alert and have been doing things. Interesting...

Motivation: Hell yeah!

Mood/Aggression: Pretty damn good actually (must have been the routine got back into (albeit only for a day so far, but a 'script' of how it should be); always puts me in a better mood when I get up EARLY, exercise, and am ready to start my day when everyone else is just waking up...)

Stress: High.

Libido: Um, WOW. HIGH. It can be exhausting sometimes, too...

Joints: Left wrist is actually ok for 99% part today (a good thing). A bit of knee pain in right leg towards end of run, but nothing major.

Endurance: Good.

Strength: N/A.

Quality of Training: For a 'first' HIIT run (yes, been a while, hasn't it; but no more) it was ok. Got to start increasing the reps back up to where I was pre-August 2008, though...

Pump and Vascularity: Wicked pump in my legs...Vascularity mean as well...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: I've lost 1kg (i.e. 2.2lb) since yesterday, and am down to 50kg (er, what happened there?) Still looking too 'soft' for my liking, but starting to improve. Don't want to lose any more weight (unless it's BF) though (especially since I'm not resistance training).

Appetite: What I had to. Urge to BINGE...VERY thirsty...

Overall Sense of Feeling: The ball has started rolling. Now to KEEP it rolling. And in the RIGHT direction...

[Rosie Chee]

1028 - Rollers:
61 min in 39x16 @ 75-80% HRmax @ 116 rpm
Was not really in the mood for the rollers at all today. After 5 minutes I just wanted to be finished, and after 30 minutes I was almost screaming to be done already (but I had decided that I was doing 60 minutes and that was THAT). There were a few twinges in the lateral aspects of both knees, but mostly from the run yesterday I suspect. The ride was hot and sweaty, with my hair clinging to me and [sweat] droplets slick and glistening and dripping off me (if I didn't love training/exercise so much I wonder if I would do it, because I sure as hell hate the sweat and icky feeling it leaves). An ok session (need more long ones in there).

1133 - Stretch 24 min.


Sleep - Time and Quality: ~2200-0821 (waking at 0300 and 0320), so ~10.3 hours sleep. Sleep was deep and dark. Dreams were sexual.

Mental Alertness/Focus: There.

Energy: What I needed, I suppose. Not really in the mood to do much today, given that I still have a sore throat and feel like absolute ****e.

Motivation: I trained, didn't I? (I know, diet is MORE important).

Mood/Aggression: Ok. Some frustration and aggression rising (if you tell me that something is NOT anywhere then you had better be DAMN SURE that you have done your homework, because I CAN find it!!!) And um, yeah, calming with food and movies...

Stress: HIGH.

Libido: Not as high as it HAS been. But the body is responsive enough...

Joints: Just the small bit in my knees during the rollers.

Endurance: Excellent.

Strength: N/A.

Quality of Training: A good session (even if I DIDN'T want to be doing it).

Pump and Vascularity: Not much of a pump...Vascularity good...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: So YES, I CAN see my abs and my stomach is almost flat and the definition in my legs is better than ever and I'm leaner than most females (just not as lean as I WANT to be), but that doesn't mean that I think I look ok.

Appetite: Er...

Overall Sense of Feeling: I know what I'm aiming for (and in 2 weeks I can start doing some resistance training, albeit light and most probably will only do bodyweight stuff like push-ups, pull-ups, dips, plyometrics, etc. for a couple of weeks, but it's still SOMEthing that I CAN do)!

[Rosie Chee]

Nothing. First day off in 12 days.


Sleep - Time and Quality: ~2330-0800 (waking at 0300), so ~8.5 hours sleep. Deep. Dreams again very sexual.

Mental Alertness/Focus: There. Been fielding questions about AN for 7 hours so far today (took a few hours break in between to watch a couple of movies)...

Energy: Can't be bothered with doing anything PHYSCIAL...

Motivation: Every time I see a reflection in the mirror I want to BEAT myself!

Mood/Aggression: Aggression HIGH. Frustration HIGH. Not a female you want to tangle with today; GRRR...

Stress: HIGH.

Libido: Just a tease.

Joints: Ok.

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

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

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Belly is 99% flat (but I am a hard woman to please, and to me it is still "too fat"). Still far too soft around whole torso area. Legs are coming out more, but they're starting to look UNproportional to my upper body again (damnit!) Just going to have to crack the whip!

Appetite: NOT good...Need to drink MORE...

Overall Sense of Feeling: I'm HOLDING my tongue...

[Rosie Chee]

0950 - HIIT Rollers:
a. 4 min in 39x16 @ 75% HRmax @ 116 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 8 x 40 sec effort/20 sec easy in 39x15 (HR 90-95% HRmax, rpm N/A)
d. 8 x 60 sec effort/30 sec easy in 39x15 (Efforts: HR 90-95% HRmax, rpm N/A; Easy: HR dropped back to 85% HRmax, rpm 68 rpm)
e. 2 x 2 min effort/1 min easy in 39x14 (Efforts: HR 95% HRmax, rpm N/A; Easy: HR dropped back to 85% HRmax, rpm 68 rpm)
f. 1 x 2 min effort in 39x13 (HR 95% HRmax, rpm N/A)
g. 4 min in 39x16 @ 116 rpm (HR dropped back to 75% HRmax)
This is the LONGEST HIIT session that I have EVER done. It's also the BEST. Started out well (took a while to get ONto the rollers, but once there, well...) Rapid cadence and good HR. The first set of efforts were the 'usual', with HR rising as expected and legs fine, and no slowing down during efforts at all. Instead of increasing intensity and keeping all sets of efforts the same period per effort I decided to increase the DURATION of the efforts (and sometimes gear as well). Added another 20 seconds to efforts per set, also increasing the 'recovery' time by a further 10 seconds per set. The second set of efforts was a bit more effort than the first; but after the first few reps my legs were starting to EXPECT the longer duration. By the third set of efforts the sweat was starting to build up, and legs starting to feel a burn. All good, though. For the fourth set of efforts I increased duration again, doubling it from that of the third set (also doubling recovery time), AS WELL as increasing the gear ratio. Legs started noticing the pace and intensity a little after the first half of the effort, and in the second half it was head down and concentrating on spinning as fast and as hard as possible. I took what relief I could in the recovery period. For the final effort I increased the gear again, and went as hard as my body would allow. My body breezed into the last four minutes, with the 116 rpm seeming like NOTHING compared to the speed that I had been spinning at beforehand. HR took two minutes to drop to 75% HRmax, before staying there for the duration of the session. Finished slick and dripping. AWESOME session!!!

1033 - Stretch 30 min.

1108 - Abs:
a. plank 3 min (2 min recovery)
b. plank 2 x 2 min (2 min recovery)
c. 2 x [a. crunch (on floor, knees at 90 degrees) x 25, b. bicycle x 30, c. knee-ins (on floor) x 20] (30 sec recovery between sets)
Abs time again (I actually LIKE the BURN) Started out with 3 x planks, the first slightly longer than the last two. Alternating arms off the ground all the time. Feeling it a little in the lower back at the end of the last one (but ok). Finished off with a quick tri-set.


Sleep - Time and Quality: ~2300-0810 (waking at 0300), so ~9 hours sleep. Very deep. Dreams are getting more sexual...

Mental Alertness/Focus: There; I am being bombarded...

Energy: HIIT this morning was like WOW (all that energy from all those CHO yesterday!) Day went so quickly...

Motivation: I know what I have to do.

Mood/Aggression: Aggression, yes. Frustration, yes. Anger, yes. Calm, yes.

Stress: HIGH.

Libido: Some.

Joints: Left wrist has only had a few twinges, and that is when I DELIBERATELY twist it to elicit a pain (whaaaaat? It feels 'good')

Endurance: Excellent.

Strength: N/A.

Quality of Training: Unfcuking believable! Honestly perhaps the BEST HIIT session I have EVER done! They ALL need to be that INTENSE and that AWESOME!!!

Pump and Vascularity: Pump hell yeah!...Vascularity knots and ropes of blue...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Pfft!

Appetite: Ate enough for a small army today...Thirsty very...

Overall Sense of Feeling: Yeah, ok. I just want to be back in the gym ALREADY...

[Rosie Chee]

1018 - Rollers:
a. 10 min in 39x16 @ 75% HRmax @ 112 rpm
b. 10 min in 39x15 @ 80% HRmax @ 112 rpm
c. 10 min in 39x14 @ 85% HRmax @ 112 rpm
d. 10 min in 39x16 @ 75% HRmax @ 112 rpm
Started out ok, quick and easy, with legs spinning over. HR didn't go up much, and legs felt great. Did a few 'steps'; longer than I would normally. Even in the second 'step' my legs felt fine. In the third 'step' legs started feeling the pace a little after only a few minutes; and the sweat started pooling and dripping. Went back to the first gear for the last 'step', and just spun away easily. The time passed relatively quickly today (maybe because my mind was elsewhere, running at a million miles an hour over everything that needed doing?) The longer cardio sessions are fine, so long as I'm not just sitting there with NOT a lot in my mind...

1059 - Stretch 23 min.


Sleep - Time and Quality: ~0100-0813, so nearly 7.25 hours sleep. Deep. Woken by a phone call...Interrupting another very sexual dream...

Mental Alertness/Focus: There. So much so that it was an hour longer than it should have been before I started training...

Energy: Yes. Rollers were fine.

Motivation: Yep.

Mood/Aggression: Some aggression. Lots of frustration. Some okness.

Stress: HIGH.

Libido: Not today...So far...

Joints: All good

Endurance: Good.

Strength: N/A.

Quality of Training: High up there, for a 'regular' cardio session...

Pump and Vascularity: No pump...Vascularity just normal...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Upper body is getting leaner; I can see it. Breasts also getting a little smaller as well. Lower body has the muscle definition coming out more, especially in legs. Like I said to Craig, I could do with that 6.6lb gain in my upper body and a 6.6lb loss in my lower body...

Appetite: Good. No desire to binge or anything today...Thirst high. Drinking well over my galleon of water these days...

Overall Sense of Feeling: Slowly treading a path to keep following

[Rosie Chee]

Ok, so I have now used a full tub of the Lipotropic Protein...


What is it?

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* Polyphenols—burn fat by increasing mitochondria energy production
* Higher BCAA and Glutamine levels per 100g
* Lower Fat and Zero Cholesterol
* Lower Carbohydrate
* Zero Lactose means ZERO BLOAT!
* Improved Nutrient Profile
* Mixes Instantly

For more information see LG Sciences manufactures high quality anabolic prohormone bodybuilding supplements.


Formula: 9/10. I like the formula (except for the 'thickener' of soybean oil and corn syrup solids). I have always used protein powders that include BCAA's; but Lipotropic Protein contains all the amino acids. It also has NO sodium; as well as high protein, very low carbohydrate (NO sugars) and very low fat content per serve. For my goals and needs, this formula is just about perfect.

Smell: 7.5/10. Smell is fine; a bit like nuts and seeds. It grows on one after a while as well, so that you don't really notice it.

Taste: 9/10. I had the Vanilla flavour. It tastes a little bit like hempseed oil, only not as strong. It left an aftertaste like that of sunflower seeds, which was actually rather pleasant. I honestly don't see why people have a problem with the taste; it's great just as it is.

Mixibility: 10/10. I have protein powder with half a cup of oats (for breakfast), and in water (mid-morning and mid-afternoon). With breakfast I only use enough water to mix the powder and the oats together; there were never any clumps of powder at all, and it mixed well with the oats. When I had my protein shakes there was rarely any clumps there either.

Texture: 9/10. Lipotropic Protein has quite a thick, 'grainy' texture. Especially if mixed with water; the texture was like that of the porridge that my mum used to make when I was little. This is actually a good thing when having as a protein shake, as it gives a feeling of having had MORE than just a shake, and leaves a 'fuller' feeling.

Increasing Muscle Mass: N/A. I did not gain any muscle mass over the time that I used Lipotropic Protein. However, training was NOT targeted at muscle mass gains; and a week after I started using it I broke my left scaphoid and was unable to do any resistance training at all.

Fat Loss: N/A. Despite NO resistance training during almost the entire period of using Lipotropic Protein, my body composition remained within 9.7% BF to 10% BF (regardless of diet being at ~2800-4000 cal/day).

Overall: 9/10. Lipotropic Protein is a great protein powder overall. This is one of the better protein powders that I have used, and if given the option is in my top 2 choices to use.

Would I use it again? Yes. Not only is it a great protein powder overall, but it is very cost effective as well (at ~NZ$1 per serve).

Would I recommend? Yes. Definitely.


This review is also available in the LG Sciences subsection of the Supplement Companies Forum: Rosie's Review of Lipotropic Protein (Vanilla Flavour), and as a separate review in the Supplement Reviews/Logs subsection of the Supplements Forum: Rosie's Review of LG Sciences' Lipotropic Protein (Vanilla Flavour).

[Rosie Chee]

0920 - HIIT Rollers:
a. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
d. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
e. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
f. 8 x 20 sec effort/10 sec easy in 39x13 (HR 90-95% HRmax, rpm N/A)
g. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
h. 8 x 20 sec effort/10 sec easy in 39x12 (HR 95% HRmax, rpm N/A)
i. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
j. 1 x 2 min effort in 39x15 (HR 90-95% HRmax, rpm N/A)
k. 2 min in 39x16 @ 112 rpm (HR dropped back to 70% HRmax)
Another long HIIT session (but well worth it). Started out easy, legs ticking over. Increased the gear for the first set of efforts; HR rose rapidly (as it should), and legs spun hard and fast. Instead of going straight into a second set of efforts, eased back the pace and did 4 minutes 'easy'. Second set of efforts was up a gear from the first; HR started crying out, and legs were feeling the increased intensity. Back to 'easy'. Third set of efforts, again more intense; HR very high (good) now, and legs moving a little slower (but still as fast as they could go). 'Recovery'. Fourth set of efforts were the hardest yet; HR was screaming, legs were spinning, and sweat was getting in my eyes. A brief relief for 4 minutes. A long effort of just putting my head down, gritting my teeth, and spinning as if my life depended on it. HR was at 90% HRmax by the end of the first minute, and almost passing 95% HRmax by the end of the second minute. Legs were pumped and I felt good. Settled back into a rhythm for the 'cool-down', HR dropping rapidly. A VERY GOOD session

1002 - Stretch 24 min.


Sleep - Time and Quality: ~2330-0718 (waking at 0320), so ~7.75 hours sleep. Didn't hear first or last alarm. Sleep was deep. Dreams were disturbing (I think my aggression, frustration (and I don't mean sexual), and anger are kicking into them unconsciously)...

Mental Alertness/Focus: It's ALL focus...

Energy: HIIT was another awesome energy-fuelled session. Nothing else I need to do today requires much energy...

Motivation: There.

Mood/Aggression: Aggression and anger (and disappointment) in the talk and behaviour of males (but then, it's nothing to be surprised over). Frustration at myself for letting it get to me. Calming (attempting), because it's NOT worth getting worked up about.

Stress: HIGH.

Libido: Some.

Joints: A dull ache if I twist my wrist as far as I can (and is pleasant).

Endurance: Excellent.

Strength: N/A.

Quality of Training: Great. I am definitely noticing the effects of Drive re endurance (it kicked in at the end of last week), especially during my HIIT sessions. Not sure why it takes me 3 weeks to notice effects when males notice in 7-10 days? Anyways, training has started becoming something that I look FORWARD to again!

Pump and Vascularity: Pump for sure...Vascularity good during training; average when not training (also a bit colder today)...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Legs are becoming more defined, especially since I have done some longer rollers' sessions. ITB is coming out; the teardrop and separation are quite noticeable in my quadriceps; hamstrings are separating more; calves definition is great...Losing BF in upper body. Left arm is starting to look smaller (and leaner) than my right as well.

Appetite: I'm being a good girl. Had some tofu today (been a LOOOONG time since I had that, when I was in my teens and living at home); I LIKE it (prefer it UNcooked though. It's a ncie change from tuna, chicken, and cottage cheese (which I am having a LOT of lately (instead of chicken or tuna) and LOVING)...Drinking lots of water...

Overall Sense of Feeling: It's time for me to STOP being so NICE!

[Rosie Chee]

1039 - Rollers:
a. 5 min in 39x16 @ 70% HRmax @ 102 rpm
b. 10 min in 39x15 @ 70-75% HRmax @ 116 rpm
c. 5 min in 39x16 @ 65% HRmax @ 112 rpm
d. 10 min in 39x15 @ 70-75% HRmax @ 108 rpm
Just didn't feel like training today, but I got on my bike anyway. Legs were a little slow and I let them pick the pace for the first 5 minutes. After that I increased the cadence and stayed there. After 7 minutes I wanted to be done already, and at 10 minutes was tempted to just finish the session. However kept going. Legs started getting a little something after 15 minutes, so decreased gear (and legs decreased cadence), and HR dropped low with it. Since didn't want HR TOO low, upped the gear again and sat at 70-75% HRmax. Not the best session; head wasn't in it, and it was more a 'chore' than anything.

1111 - Stretch 26 min.


Sleep - Time and Quality: ~2330-0858 (waking at 0300, 0315, and 0325), so ~9.3 hours sleep. Deep, but not as deep as it has been. Dreams just getting weird...

Mental Alertness/Focus: Some...

Energy: Not really been in the MOOD to do much today, so energy kind of going from mood...

Motivation: There.

Mood/Aggression: Moments of everything.

Stress: HIGH.

Libido: Some.

Joints: A few sharp reminders that I shouldn't be twisting or aggravating my left wrist TOO much...

Endurance: Excellent.

Strength: N/A.

Quality of Training: Wasn't really in the mood for it today, and legs were 'slow' and HR was low, so it was more of a 'recovery' session.

Pump and Vascularity: Pump, none...Vascularity strong...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: From a distance there' are no obvious flaws. Up close it's another story. And that is going to CHANGE!

Appetite: Yah, not so great today. Had no appetite all day and then did the naughty...Thirst as usual and drinking loads of water...

Overall Sense of Feeling: One more week and then I am going to do some killing...

[Rosie Chee]

0909 - HIIT Rollers:
a. 4 min in 39x15 @ 70% HRmax @ 108 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85-90% HRmax, rpm N/A)
c. 1 min in 39x16 @ 90 rpm (HR dropped back to 70% HRmax)
d. 3 min in 39x15 @ 70-75% HRmax @ 108 rpm
e. 8 x 20 sec effort/10 sec easy in 39x14 (HR 90-95% HRmax, rpm N/A).
f. 1 min in 39x16 @ 90 rpm (HR dropped back to 65% HRmax)
g. 3 min in 39x15 @ 70-75% HRmax @ 112 rpm
I HAD planned on doing another longer HIIT session; however I didn't have the time (but that's fine; 20 minutes is plenty adequate). Started out at an easy pace, albeit in a higher gear than I would normally. First set of efforts was like "wow"! My legs were spinning harder than they have been usually, and EVERY effort felt like NOTHING! The quality of intensity did not drop over the entire set. Went back to easy, to let my body recover. Second set of efforts was a higher gear again, and the first few were just as good as the first set. After four efforts I started tasting blood and finding it hard to breathe; regardless I pushed on, determined NOT to drop the pace. The pace in the last couple of efforts DID slow a little; but the efforts were well done. HR dropped rapidly afterwards, and legs were glad of the 'recovery'.

0934 - Abs:
2 rounds of (30 sec recovery between rounds) -
a. s/b wall crunch knees at 90 degree flexion) x 25
b. s/b double leg raise x 15
c. bicycle x 20
d. plank x 1 min
I made sure that I REALLY contracted my abdominals for EVERY exercise; there was no just doing the movement. Abs were starting to feel it on the FIRST set of s/b double leg raises; but I set my core and did them SLOWLY. Feeling a little pressure on my shoulders during the plank. A good session.

0945 - Stretch 20 min.


Sleep - Time and Quality: ~0100-0738 (waking at 0620, 0645, 0700, and 0720), so ~6.5 hours sleep. Noticing that since I ran out of Lipotrophin-PM my sleep has NOT been as deep and I stay awake a lot later. Some dreams...

Mental Alertness/Focus: There...

Energy: Good...

Motivation: There.

Mood/Aggression: A lot of frustration today. I need to take something out on a punching bag...

Stress: HIGH.

Libido: Er...

Joints: A couple of aches in my left wrist...

Endurance: Good.

Strength: N/A.

Quality of Training: Great! During my efforts I felt like I was invincible, strong, fast. Everything you want to feel in a training session.

Pump and Vascularity: Pump some...Vascularity reasonable...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Holding a little water (in my lower belly) from the 500g of CHO I had for dinner (amongst the rest) last night. Today's good, clean eating and training will have it gone by tomorrow...

Appetite: Good girl today...Water intake high...

Overall Sense of Feeling: Things are moving...

[Rosie Chee]

0945 - Rollers:
a. 4 min in 39x16 @ 65-70% HRmax @ 98 rpm
b. 41 min in 39x16 @ 70-75% HRmax @ 112 rpm
More a 'recovery' ride than anything. I could feel my legs in the first 4 minutes. However, because HR was too low increased cadence a little, and sat back and just let my body cruise along. Still finished covered in a slick layer of wet...

1033 - Stretch 20 min.


Sleep - Time and Quality: ~0030-0811 (waking at 0620, 0645, 0700, and 0800), so ~7.5 hours sleep. Wasn't ready for sleep until much later (this has got to STOP!) and sleep kept getting broken. Took a while to get up, too (NOT cool)...

Mental Alertness/Focus: Step into my office

Energy: Yeah, been ok. Not really needed any aside from training...

Motivation: There.

Mood/Aggression: The full spectrum has paraded today...

Stress: HIGH.

Libido: Some.

Joints: A few left wrist UNintentional aches, but nothing major...

Endurance: Good.

Strength: N/A.

Quality of Training: Was ok.

Pump and Vascularity: Pump, none...Vascularity good...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Noticeably more definition in legs. Look like I am getting BIGGER...

Appetite: Just what I've had to...Thirst and drinking as normal...

Overall Sense of Feeling: Positivity Factors are being smoothed out; steps are being taken; and I am getting ready to come into my own...

[Rosie Chee]

0945 - HIIT Rollers:
a. 4 min in 39x16 @ 65-70% HRmax @ 98 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 80-85% HRmax, rpm N/A)
c. 4 min in 39x16 @ 70-75% HRmax @ 112 rpm
From the first few pedal strokes my legs and body (and mind) were NOT wanting to be doing ANY training today. First 4 minutes were real blah, with legs actually feeling quite fatigued (well, not fatigued, but you know what I mean). Efforts were indeed efforts today. After 8 efforts I settled into 'easy', and after 10 minutes decided that 12 minutes was ENOUGH for today (although I SHOULD have gone on and done more efforts). However, with no allowances being made any more by my head for days off, having a shorter session is ok...

1033 - Stretch 20 min.


Sleep - Time and Quality: ~0100-0811 (waking at 0620, 0645, and 0700), so nearly 7.25 hours sleep. A little deeper last night. Still taking a while to get to sleep; just lying in bed reading until I start to feel tired. Dreams becoming sexual and strange again...

Mental Alertness/Focus: There...

Energy: Ok...

Motivation: Some.

Mood/Aggression: Open a bag of candy and there's almost always something for everyone...

Stress: HIGH.

Libido: HIGH!

Joints: A few unexpected twinges in my left wrist...

Endurance: Ok.

Strength: N/A.

Quality of Training: Not the best today. After all the food I've been eating I NEED to do some HARD training!!!

Pump and Vascularity: Pump none...Vascularity ok...

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: The same as with anyone: In the right pose and from the right angle it would be a fantasy; but it needs to be 24/7/365!!!

Appetite: Big time spankings called for...More water...

Overall Sense of Feeling: Things are still falling into place...Fingers crossed that my cast indeed comes off next Monday, so that I can start some REAL exercise again!

[Trauma1]

Hey, Rosie!

I had some catching up to do with your log here. I really like LG's "Lipotropic Protein" as well. If anything, it was a hell of a deal when i bought it.

Anyway, keep up the hard work and dedication, rosie. You definitely make great logs.

[Rosie Chee]

Hey, Rosie!

I had some catching up to do with your log here. I really like LG's "Lipotropic Protein" as well. If anything, it was a hell of a deal when i bought it.

Anyway, keep up the hard work and dedication, rosie. You definitely make great logs.

That's ok, John. It hasn't been much of a log to follownce I haven't been able to do any resistance training.

Yes, I love it. getting some more

Thank you. I'll keep pioneering on...

[Rosie Chee]

1003 - Rollers:
60 min in 39x16 @ 75% HRmax @ 116 rpm
A bit late (well, an hour late) in starting training today (but not that important, so long as I did it). Just set my body at a pace and left it there. The sweat started falling ~20 minutes in (didn't help that I was beside a window (open) in the sun). Finished with a smile and all slippery and wet, but at least a happy girl.

1108 - Stretch 26 min.


Sleep - Time and Quality: ~2230-0738 (waking at 0529, 0545, and 0600), so ~9 hours sleep. My body clock is all OUT of whack at the moment (get it back to routine!) Sleep a little deeper, but not much. Quite groggy on waking. Dreams continuing on very sexual threads...

Mental Alertness/Focus: SO there!

Energy: When I thought that I couldn't be bothered with anything I did 60 minutes on my bike, and then, once all the business was out of the way, was running around in town doing errands and lost track of time...

Motivation: Good.

Mood/Aggression: Bit more upbeat than usual (for the most part).

Stress: HIGH.

Libido: VERY HIGH!!! Reactions happening today...

Joints: Fine.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Good. Get those longer rides in.

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

Muscle Hardness/Density: Glutes and legs.

Body Composition and Look: Legs starting to look better (all that spinning). Starting to look a little soft everywhere else (need to start resistance training as soon as I can; and perhaps some running).

Appetite: I was good; I had some fruit and yoghurt (albeit 500g might have been a little too much) instead of chocolate or junk...More water...

Overall Sense of Feeling: The seeds have been sown; it's just waiting for the grass to grow...

[crader]

Looks like you are doing well in here!