The Female Terminator Chronicles

[Rosie Chee]

Hang in there. And on the diet after a few weeks you adapt and the bitchy part gets better ...lol well unless someone provokes you!

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

[Rosie Chee]

0659 - 5km Run.

0724 - Stretch 23 min.

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

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

YouTube- 300 Music Video (Breaking Benjamin - Blow Me Away)

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

Motivation: Lean and leaner...

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

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

Stress: VERY VERY HIGH.

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

Joints: Left wrist NOT good...

Endurance: Excellent.

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

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

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

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

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

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

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

[Rosie Chee]

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

1521 - Stretch 36 min.

YouTube- Broadcast Yourself.

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

Motivation: Every day I am REanimated.

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

Energy: Better than it has been...

Stress: VERY VERY HIGH.

Libido: Not inspired at all.

Joints: Left wrist, minor ailments.

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: A little softer today.

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

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

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

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

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

[Rosie Chee]

0654 - 5km Run.

0723 - Stretch 22 min.


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

Motivation:

Mental Alertness/Focus: Strong.

Energy: Getting there.

Stress: VERY VERY HIGH.

Libido: Yes.

Joints: Fine.

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Legs.

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

Body Composition and Look: Ok.

Appetite: Good.

Immune Function: Normal.

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

YouTube- Tribute to William Wallace (Braveheart) - Braveheart theme

[Rosie Chee]

0648 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging

0714 - Stretch 22 min.

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

YouTube- Dead Space Music Video: Daylight Dies

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

Motivation: Definitely there.

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

Energy: Good for training.

Stress: VERY VERY HIGH.

Libido: Hell YES!

Joints: Left wrist minor ailments re resistance training.

Endurance: Excellent.

Strength: Better.

Muscle Hardness/Fullness: Legs.

Recovery: Recovery top notch...

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

Appetite: Fine.

Immune Function: Eyes sore...

[Rosie Chee]

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

0759 - Stretch 20 min.

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

YouTube- Beyond the Surface by Kutless

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

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

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

Energy: There.

Stress: VERY VERY HIGH.

Libido: Yes.

Joints: Left wrist fine so far.

Endurance: Excellent.

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

Muscle Hardness/Fullness: Legs.

Recovery: Feel fine.

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

Appetite: Fine.

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

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

[Rosie Chee]

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

0738 - Stretch 21 min.

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

2200 - Gazelle 20 min.

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

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

Motivation: I am bombarded on all sides with motivation!

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

Energy: Good.

Stress: VERY VERY HIGH.

Libido: Certainly.

Joints: Left wrist aching so badly during resistance training.

Endurance: Excellent.

Strength: Strength is still suffering a bit.

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

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

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

Appetite: Good.

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

[Rosie Chee]

0729 - Gazelle 40 min.

0817 - Stretch 35 min.

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

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

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

Motivation: I have plenty to keep me motivated!

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

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

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

Libido: Hell YES!

Joints: Left wrist been aching since yesterday.

Endurance: Excellent.

Strength: Today's session was NOT about strength.

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

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

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

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

Immune Function: Same as yesterday.

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

[crader]

Have a great 1st Thanksgiving!

[Rosie Chee]

Have a great 1st Thanksgiving!

Thanks

[Rosie Chee]

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

Motivation: Reminded daily.

Mental Alertness/Focus: There in strength.

Energy: Can't be bothered doing anything today.

Stress: VERY HIGH.

Libido: Yeah, baby!

Joints: Left wrist a little achy.

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Delts and arms.

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

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

Appetite: Craving the carbohydrates...

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

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

[nomedia="http://www.youtube.com/watch?v=e9PJqyb0cJ8&feature=re lated"]YouTube- Broadcast Yourself.[/nomedia]

[Rosie Chee]

2024 - HIIT Run:
a. 4 min joggin
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
f. 1 x 1 min effort/1 min recovery

2048 - Stretch 36 min.

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

2200 - Gazelle 20 min.

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

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

Motivation: Strong.

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

Energy: Fine.

Stress: VERY HIGH.

Libido: Moments...

Joints: Left wrist aching during Pull-Ups.

Endurance: Good.

Strength: Still need to work on it.

Muscle Hardness/Fullness: Delts and arms.

Recovery: No DOMS, which is good.

Body Composition and Look: Softer.

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

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

[Rosie Chee]

1007 - 5km Run.

1031 - Stretch 36 min.

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

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

Motivation: Renewed strength to strength.

Mental Alertness/Focus: Definitely there.

Energy: Feel energized and alive today!

Stress: VERY HIGH.

Libido: Later maybe...

Joints: Left wrist still achy...

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Delts and arms.

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

Body Composition and Look: Getting better.

Appetite: Reigning myself in again...

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

Other Notes: Yes, another Five Finger Death Punch song. My husband introduced them to me recently and I have loved their work since!

[crader]

Have an awesome Monday..wait is that even possible?

[Rosie Chee]

Have an awesome Monday..wait is that even possible?

If I'm positive I just might...ANYthing is POSSIBLE! The same to you, Christine

[rottie76]

Which contest are you preparing for? Are you taking any supplements to help with cutting/dieting?

[Rosie Chee]

Which contest are you preparing for? Are you taking any supplements to help with cutting/dieting?

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

[Rosie Chee]

0735 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 4 min jogging
f. 1 x 80 sec effort/40 sec easy

0800 - Stretch 25 min.

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

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

1910 - Gazelle 20 min.

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

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

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

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

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

Stress: VERY VERY HIGH.

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

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

Endurance: Excellent.

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

Muscle Hardness/Fullness: Delts and arms.

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

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

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

Immune Function: Every morning I wake feeling as if I spent the night in a toaster oven being dehydrated.

[BingeAndPurge]

Other Notes: I am featured on page 68 of the December issue of Muscular Development. My first magazine appearance!

Just saw this while flipping through on the plane the other day. It was a nice surprise. Congrats!

[Rosie Chee]

Just saw this while flipping through on the plane the other day. It was a nice surprise. Congrats!

Thank you