The Female Terminator Chronicles

[Rosie Chee]

0858 - Spin Bike:
a. 20 min @ 41.28 km/hr
b. 20 min @ 43.2 km/hr

0939 - Stretch 20 min.

1004 - Abs/Hamstrings (1 min recovery between sets):
1. Hanging Knee-Ups 2 x 15
2. Stiff-Legged BB Deadlifts 4 x 20
3. Rope Crunches 4 x 15
4. Lying Leg Curls 4 x 20
5. Weighted Crunches 2 x 15
6. BB Good Mornings 4 x 20

[ame="http://www.youtube.com/watch?v=joWRs7A5c3s"]YouTube- Five Finger Death Punch - War is the Answer (official song)[/ame]

Sleep - Time and Quality: ~0030-0703, so ~6.5 hours sleep. Sleep deep and solid, Dreaming vividly...

Motivation: There is a deadline. Motivation is VERY HIGH!

Mental Alertness/Focus: There as much as ever.

Energy: Rockin' it out.

Stress: VERY VERY HIGH.

Libido: Good training = Hell yeah!

Joints: Left wrist not as bad today...Left hip niggling...

Endurance: Excellent.

Strength: Focusing on higher reps instead of strength for Hamstrings.

Muscle Hardness/Fullness: Legs.

Recovery: THIS is one of the reasons I love IGF-2!

Body Composition and Look: A work in progress.

Appetite: Fine.

Immune Function: Heated and dehydrated with dry throat on waking. Fine not too long after.

Other Notes: I only have three days of Lean Xtreme 2.0 left...Was asked at the gym if I wanted to play racquetball - a sport I have never done - post-weights sometimes. So, will make for a different kind of cardio, and a welcome new addition to the cardio line-up...Only 30 more days left until 2010. So begins the twelfth and last chapter of The Female Terminator Chronicles for 2009.

[Rosie Chee]

0838 - 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 1 min effort/1 min easy

0904 - Stretch 27 min.

0904 - Arms (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 6 x 12, 12, 10, 8, 6, 6
2. Weighted Dips 6 x 6
Superset B -
3. EZ-Bar Bicep Curls 4 x 12, 12, 10, 10
4. Close-Grip Push-Ups (feet on ground, hands on DB under chest) 4 x 12, 12, 10, 10
Superset C -
5. Incline DB Bicep Curls 4 x 10
6. v-Bar Tricep Push-Downs 4 x 6
Superset D -
7. EZ-Bar Bicep Curls 4 x 6
8. Close-Grip Push-Ups (feet on ground, hands on DB under chest) 4 x 10

1830 - Gazelle 20 min.

[ame="http://www.youtube.com/watch?v=Nfr_nWsXOBg&feature=re lated"]YouTube- Five Finger Death Punch "Never Enough" Official Music Video[/ame]

Sleep - Time and Quality: ~2240-0703, so ~8.3 hours sleep. Sleep deep and full of dreams. Only waking when my body could...

Motivation: Better than ever!

Mental Alertness/Focus: It's been a busy day.

Energy: Strong.

Stress: VERY VERY HIGH.

Libido: Um, yeah...

Joints: Left wrist especially painful after Close-Grip Pull-Ups and after last few sets of EZ-Bar Bicep Curls. Pain, sharp, particularly on flexion and inversion, continued throughout the day...Right wrist also painful...

Endurance: Excellent.

Strength: Some improvement.

Muscle Hardness/Fullness: Delts and arms.

Recovery: I am sleeping all in one go, instead of 4-5 hours at night and 1-2 hours in the afternoon. Sleep is deep and I fall asleep fast on going to bed. Training is taking a lot out of me, especially pushing myself hard again. No DOMS, though, which is HUGE!

Body Composition and Look: Progressing...

Appetite: Good.

Immune Function: Feeling the same as I have the last few mornings on waking. Some sniffles when I went to bed last night and a few moments with difficulty breathing.

[Rosie Chee]

0922 - Rower 10 min.

0934 - Skip 10 min.

0945 - Stretch 20 min.

1011 - Full-Body (1 min recovery between sets):
1. Stiff-Legged BB Deadlifts 1 x 50
2. Close-Grip V-Bar Seated Row 1 x 50
3. Push-Ups (feet on floor, hands on DB) 1 x 50
4. DB Lateral Raise 1 x 50
5. Incline Dips 1 x 50
6. EZ-Bar Bicep Curls 1 x 50
7. Crunch (knees at 90 degrees) 1 x 50
8. Knee-Ins (on bench) 1 x 50

1050 - Stepper 12 min.

[ame="http://www.youtube.com/watch?v=YhDp1HhVQ9k"]YouTube- Five Finger Death Punch "Death Before Dishonor" Slideshow[/ame]

Sleep - Time and Quality: ~0100-0720 (waking at 0530), so ~6.3 hours sleep. Deep and dark and refreshing...

Motivation: Still high!

Mental Alertness/Focus: Today started off in a flurry and it will not stop until I decide to go to bed.

Energy: Not feeling it today. Training was me forcing myself to do it. Could tell that I was exhausted by the way I was skipping. So shattered that I stopped after 12 minutes (planned for 20 minutes) on the stepper post-weights, which was ok, as post-weights cardio is NOT necessary.

Stress: VERY VERY HIGH.

Libido: Maybe later...

Joints: Left wrist not really the issue today (although it's still aching in the background). Right biceps tendon has been aggravating me since the start of 2008. However, gradually it has gotten worse, and today was the worst it has ever been. I had to drastically drop my weights for a few exercises since I was nearly screaming in the pain (and determined to complete my session as PLANNED), and even at the low weights, especially with DB Lateral Raises, though the weight was easy, the MOVEMENT was a battle to do. Right biceps tendon a sharp pain afterwards, continuing through the day, even when arm is STILL..

Endurance: Excellent.

Strength: Injuries affecting it.

Muscle Hardness/Fullness: Delts and arms.

Recovery: Training hard is starting to catch up with me. Also, biceps tendons, especially right, have been giving me issues. Having no more DOMS, though...

Body Composition and Look: I've actually lost 7lb in 4 days (amazing how much water and food weight we have to lose sometimes, LOL). Next week the fat will start being lost (YAY)..

Appetite: Fine.

Immune Function: Same as have been lately.

Other Notes: I think that my aggravated biceps' tendons has turned into biceps tendonitis, especially on my right side...Walked to and from the gym in the falling snow today (winter has started to set in). On the way realized the irony that every time I lean up it is WINTER (ah, well, each to their own)...

[Rosie Chee]

0951 - 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 1 min effort/1 min easy

1017 - Stretch 29 min.

1114 - Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 6 x 6
2. Push-Ups (feet on ground, hands on DB) 6 x 10
Superset B -
3. BB Bent Over Rows 4 x 8
4. Push-Ups (feet on ground, hands on DB) 4 x 10
Superset C -
5. Lat Pull-Downs 4 x 10
6. Push-Ups (feet on ground, hands on DB) 4 x 10

1730 - Gazelle 20 min.

[nomedia="http://www.youtube.com/watch?v=JyXU6KqzfxU"]YouTube- Broadcast Yourself.[/nomedia]

Sleep - Time and Quality: ~2230-0721, so nearly 9 hours sleep. Passed out on the couch last night. Sleep was deep. No dreams...

Motivation: I am EXCITED!

Mental Alertness/Focus: Top notch all day. I am soooo much better when I am training properly and I have been VERY productive over the last couple of weeks. Today has been busy and will keep being busy until I go to bed at maybe ~2330...

Energy: Recovered from yesterday. Energy has been high. Done a LOT today.

Stress: VERY HIGH.

Libido: Mind's been on OTHER things...

Joints: Left wrist continues to ache; it's like I've broken it all over again (NOT cool)...Right wrist also aches here and there...Did a few injury assessment tests; impingement in both shoulders (sigh)...

Endurance: Excellent.

Strength: My left wrist is affecting what I can do re Chest exercises (and weights), so I am going to go back to what I did when I could start training again after my cast came off, which is variations of push-ups until it is better enough to start doing my chest presses again.

Muscle Hardness/Fullness: Delts and arms.

Recovery: Pretty good (sleep helped)...

Body Composition and Look: I wish that I could hurry up the process, but all good things take time to be revealed...

Appetite: Fine.

Immune Function: I have to be careful that I don't get sick (which is weird, because I usually do not get sick in winter but in SUMMER if I do). Still not feeling great on waking. Eyes, especially right, have been bloodshot for the last few days...

Other Notes: Today is officially the coldest that I have EVER been in! I found out this morning doing my HIIT Run in -7 degrees Celcius WHY the Americans here are all bundled up in hats, jackets, gloves, and longs when they go outside, and I shall have to start wearing gloves and a sweatshirt when I go running from now on (I have been in t-shirts and shorts, LOL)...Last day of Lean Xtreme 2.0 today. Since I have used this AND the original Designer Supplements Lean Xtreme I was going to review and compare it to the latter. However, there are a few differences between the first time that I used it and now. The last time I used THREE bottles (review given after finishing two bottles); this time I only used ONE bottle. This could definitely have had some effect on both appetite suppression and body composition: I have not noticed the appetite suppression that I experienced last time (maybe it has not been long enough?); and my body composition has not changed at all from start to finish. The first time I had weekly bloods done (standard for me); this time I did NOT have weekly bloods done (since in the US) and so cannot comment and assess effects re thyroid and immune function other than what I 'feel'. The last time I used it I was recovering from Chronic Fatigue Syndrome; this time I was not. In saying that, I would definitely have had to run at LEAST two bottles before commenting further on effects...

[Rosie Chee]

1020 - HIT:
1. Skip 1 min
2. Squat Jumps 1 min
3. Skip 1 min
4. Burpees (with Push-Up) 1 min
5. Skip 1 min
6. Deadbugs 1 min
7. Skip 1 min
8. Shadowbox 1 min
9. Skip 1 min
10. Plank 1 min
11. Skip 1 min
12. Squat Jumps 1 min
13. Skip 1 min
14. Burpees (with Push-Up) 1 min
15. Skip 1 min
16. Deadbugs 1 min
17. Skip 1 min
18. Shadowbox 1 min
19. Skip 1 min
20. Plank 1 min

1046 - Stretch 27 min.

[ame="http://www.youtube.com/watch?v=zvblW2Lr4bY"]YouTube- The Best You Never Had HQ - Leona Lewis[/ame]

Sleep - Time and Quality: ~0100-0700, so ~6 hours sleep. Deep as night and full of incredible dreaming...

Motivation: There are NO LIMITS!

Mental Alertness/Focus: Took me about half an hour to fully wake today. Once up for good, though, mind has been on overdrive and not stopping...

Energy: Ok. Towards the end of the week I am finding that I have more energy between 1200 and 1700 than any other time of the day.

Stress: VERY HIGH.

Libido: Extremely high on waking...

Joints: Left wrist continues to ache with a sharp pain and I have to be careful how I hold it and move it...I definitely notice the difference when I am not using OsteoSport. My joints are still not the best when I am using it, but when I stop using it, even for a little while (waiting on another bottle) they get REALLY bad...

Endurance: Excellent.

Strength: N/A.

Muscle Hardness/Fullness: Legs, delts and arms.

Recovery: I was fine for everything but the Squat Jumps (I should have known better), which had me slowing down after ~30 seconds each time (the PAIN). Aside from that, I have recovered pretty well from all my training this week...

Body Composition and Look: Got told that I look leaner this morning, even though I am actually gaining weight...

Appetite: Fine.

Other Notes: So, the FIRST week that I have managed to complete ALL of my training (and as planned). This is ~Maintenance for me, so it's just going to get tougher and BETTER!

[JudgementDay]

Really like that 1020 Hit workout, I'm gonna have to give that a shot next week.

I think your one of the most motivated and dedicated athletes out there, with a very hard work ethic and an inspirtation to all of us here on AM. Keep up the good work!

[Rosie Chee]

Really like that 1020 Hit workout, I'm gonna have to give that a shot next week.

I think your one of the most motivated and dedicated athletes out there, with a very hard work ethic and an inspirtation to all of us here on AM. Keep up the good work!

Cheers, bud. I usually use a treadmill in the times that I did the skipping; but since I didn't feel like going to the gym improvised and did it at home. You can do whatever you want with HIT, really; all it is is just high intensity cardio. You can see more of my HIT sessions if you look back through my log.

Thank you. I attribute that to being an athlete for so long and competing at a high level and for just having the stubborn, willed, and determined trait that my parents passed down ") That and I'm not satisfied with being mediocre; I know what I want and what has to be done to get there!

[Rosie Chee]

Yup, I am going back to using only my STAPLES until it is time for my competition preparation.

Antioxidant
* Bio-Mend: 2 caps post-breakfast.

Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (resistance training days); and 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch, and 4 caps pre-bed (non-resistance training days).

Protein/BCAAs
* BC+EAA: 10.5g twice daily.
* MyoFusion: 1 scoop once daily.
* REAL MASS: 1 scoop as needed.

Joints
* OsteoSport: 4 caps first thing.
Note: I am currently out of OsteoSport, but will be using it again once I get some more.

Recovery/Sleep
* IGF-2: 2 caps first thing, 2 caps 30-40 min pre-gym, and 2 caps pre-bed (resistance training days); and 3 caps first thing and 3 caps pre-bed (non-resistance training days).
* Lipotrophin-PM: 2 caps pre-bed.

Preworkout
* RPM: 2 caps first thing.

[Rosie Chee]

This week's Day OFF (and have I been looking forward to it!)

[nomedia="http://www.youtube.com/watch?v=zWFKNWI12zY"]YouTube- Broadcast Yourself.[/nomedia]

Sleep - Time and Quality: ~2300-0737, so ~8.5 hours sleep. I needed that. Sleep was deepest ever. Dreams were vivid as...Woke with a sore, stiff neck, swollen glands and tongue, and with a fever (I am definitely going to have to start wearing more clothes and look after myself better)...

Motivation: Gets better by the day...As well as more POSITIVE...

Mental Alertness/Focus: Another full-on day today. I've had to take a few mental breaks...

Energy: Good. If I'd had to train I would have done it because NOT doing it isn't an option, but a day off a week I am thinking my body is definitely going to NEED.

Stress: VERY HIGH.

Libido: Body is exceptionally responsive and ready...

Joints: Left wrist = Sharp pain and aches all the time...

Endurance: N/A.

Strength: N/A.

Muscle Hardness/Fullness: Legs, delts and arms. Midsection feels hard again.

Recovery: Still no DOMS, which is pretty good. Recovering well (especially considering that I am NOT having afternoon naps)...

Body Composition and Look: Upper abs look hard and bricked again (now the rest of them, please). Confident that I will be where I want when I want...

Appetite: Good.

[Rosie Chee]

0703 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
d. 4 min jogging

0736 - Stretch 27 min.

0825 - Shoulders (1 min recovery between sets):
1. BB Military Press 6 x 12, 10, 8, 8, 10, 12
2. DB Shoulder Press 4 x 8
Superset A -
3. BB Push Press 4 x 10
4. DB Lateral Raise 4 x 12
Superset B -
5. Close-Grip BB Upright Row 4 x 6
6. Bent Over BD Lateral Raises 4 x 12

0912 - Stepper:
20 min @ 8 floors/min

1603 - Gazelle 20 min.

YouTube- Broadcast Yourself.

Sleep - Time and Quality: ~2130-0357, so just under 5.5 hours sleep. Didn't feel like getting up that early (especially since to go out running I prefer it to be light and that doesn't happen until ~0645-0700) and I felt like crap, so I lay in bed, eventually getting up at 0529, since I couldn't go back to sleep...Sleep when I was, was deep. Dreaming vividly...

Mental Alertness/Focus: I definitely notice when I need to have a refeed/cheat day. Not as alert as usual this morning, picking up on it later.

Energy: It was a real effort today.

Motivation: >100%. The more shattered I feel, the more motivated I am to KEEP going!

Mood/Aggression: A bit of everything. Chilled out after training. Got VERY aggressive and wanting to punch holes through things in the evening.

Stress: VERY VERY HIGH.

Libido: Body responding without my head.

Joints: Left wrist (sigh).

Endurance: Excellent, considering the way I was feeling.

Strength: Good.

Quality of Training: HIIT was the slowest I have ever done. However, in saying that I have to say that it was snowing and I was going a little slower to be careful not to slip on the ice beneath the snow...Resistance session was absolute agony, especially for my anterior delts and biceps' tendons; but I was determined to do what I went into the gym planning on doing and did not leave until I had done it...Even added the Stepper in as an extra measure, to make sure that I was EXHAUSTED when I left...

Pump and Vascularity: Pump was strong, especially through anterior and lateral delts...Vascularity started showing itself once I started on DB Shoulder Press...

Muscle Hardness/Density: Whole body is becoming harder (I definitely need 5 resistance sessions a week).

Body Composition and Look: Since this time last week I have gained 2lb and lost 0.2% BF. My shoulders have gained 1cm (i.e. 0.4 inches) and my chest (overbust), waist, hips and thighs (1cm below gluteal fold) have all lost 2cm (i.e. 0.8 inches); which means that I am ON track.

Appetite: The aggression in the evening, as well as the annoyance at making silly mistakes earlier in the day, definitely helped me shovel down the calories last night.

Overall Sense of Feeling: A mix of everything, to be honest.

Other Notes: I am certainly noticing the difference in being on only my staples; I am not popping as many pills (which is nice; 20 pills at a time can get a little tiring at times), nor having to set so many alarms for different dosing times...Also, have had several comments on what I listen to when training. Just so you know, the same songs that can fuel my anger and aggression in the gym and keep me going can ALSO relax and chill me out and I often use them not just for training, but as music to put me to sleep. Effects just depend on what MOOD I am in at the time...

[Rosie Chee]

0913 - Gazelle 20 min.

0936 - Stretch 22 min.

1006 - Abs/Hamstrings (1 min recovery between sets):
1. Abs 2 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]
2. Stiff-Legged BB Deadlifts 10 x 20
3. Rope Crunches 4 x 25
4. BB Good Mornings 4 x 10
5. Deadbugs 2 x 10

YouTube- Broadcast Yourself.

Sleep - Time and Quality: ~2130-0737 (waking at 0530), so ~10 hours sleep. Passed out on the couch last night (bedtime was planned for ~2330). Slept like the dead. Dreams so REAL...

Mental Alertness/Focus: There.

Energy: Pretty good (glycogen stores are high again).

Motivation: Striding forward!

Mood/Aggression: Good...So far...

Stress: STILL HIGH.

Libido: A good resistance sessions means a high libido later...

Joints: Left wrist exuding sharp pain, even on NO movement...

Endurance: Excellent.

Strength: Hamstrings' day is NEVER about strength, since to bring them out I need HIGH REPS at whatever weight I can do for said reps.

Quality of Training: Resistance session was EXCELLENT. I could feel my hamstrings stretch from the start (note that for Stiff-Legged BB Deadlifts I lower the BB right to touch the FLOOR).

Pump and Vascularity: Pump in hamstrings just got stronger and stronger...Vascularity was normal...

Muscle Hardness/Density: Upper body in particular.

Body Composition and Look: Midsection is leaning out.

Appetite: Fine.

Overall Sense of Feeling: Preparing myself for a busy afternoon and evening...

[Rosie Chee]

0915 - HIIT Gazelle:
a. 4 min easy
b. 24 x 20 sec effort/10 sec easy
c. 4 min easy

0937 - Stretch 25 min.

1009 - Arms:
Superset A (3 min recovery between supersets) -
1. Close-Grip Pull-Ups 12 x 15, 15, 12, 12, 9, 9, 9, 8, 8, 8, 6, 6
2. Dips 12 x 8
Superset B (1 min recovery between supersets) -
3. Rope Tricep Push-Down 4 x 12
4. EZ-Bar Bicep Curls 4 x 12

1530 - Sledding/Snowboarding 80 min.

YouTube- Broadcast Yourself.

Sleep - Time and Quality: ~2245-0659 (waking at 0257), so just under 8.25 hours sleep. Deep. Dreaming (no wonder I am having such inspiration for my writing these days...)

Mental Alertness/Focus: Been there completely ALL day.

Energy: Thought that I was whooped after training, but somehow I came through for everything and anything and had a blast today!

Motivation: SOOOOO THERE!!!

Mood/Aggression: Pretty damn GOOOOD

Stress: VERY VERY VERY HIGH (the red light is going off with the sirens blaring!!!!)

Libido: SOOOO high early afternoon!

Joints: Left wrist ached after Pull-Ups and Bicep Curls...Landed on my left wrist on my fourth attempt at snowboarding, and it twinged and not in a good way...Watching it...

Endurance: Excellent.

Strength: Blew myself away with what I was able to do re Pull-Ups today, especially considering up until now the entire time I have been in the US I have been struggling to do 4-6 x 3-6! Turning point!

Quality of Training: HIIT was good...Resistance training was better...Sledding/Snowboarding are both things that I have NEVER done before, but they were a lot of energy expended and a great lot of fun...

Pump and Vascularity: Pump not as good as last week's Arms' session...Vascularity ok...

Muscle Hardness/Density: Feeling that hardness...

Body Composition and Look: Although I have gained yet ANOTHER pound (yep, you heard that right) I LOOK leaner and FEEL tighter!

Appetite: HUNGRY when got home from Sledding/Snowboarding...Had a cappuccino after (I NEVER drink coffee)...

Overall Sense of Feeling: Pretty good.

Other Notes: There was a blizzard last night, with 17 inches of snowfall. I had a great time this morning taking pictures and shoveling snow. THIS is what I always imagined snow would look like: Like a Christmas card. Like a fairytale world: White and surreal. And not as cold as I've been told...This afternoon I went sledding/snowboarding with my nephews. Another first for me. I started off sledding. I enjoyed that. Decided that I wanted to snowboard. It wasn't as hard as I have been told. Still, took me five runs before I was able to make it to the bottom of the slope without wiping out half to three quarters of the way down; I was chuffed, to say the least. Had lots of fun. Looking forward to MORE...Decided that the Sledding/Snowboarding qualified as pm cardio today...

[Chub]

snow boarding is awesome, i've only been skiing though! i used to skateboard so i could imagine what its like!

[Rosie Chee]

snow boarding is awesome, i've only been skiing though! i used to skateboard so i could imagine what its like!

Yeah, it was pretty cool. I didn't want to stop! I managed to get one pic of it (wish i had got a vid of the run where I made it to the bottom of the slope!)

[JudgementDay]

Looks fun!, now I wanna buy a snowboard lol

[Rosie Chee]

Looks fun!, now I wanna buy a snowboard lol

It was. I didn't even mind wiping out. Was a good session for sure! Addicting, too

[Rosie Chee]

Made today my day off, instead of Sunday (today will happen tomorrow and through to Saturday on Sunday)...


Sleep - Time and Quality: ~2130-0657 (waking at 0310), so nearly 9.5 hours sleep. Passed out on the couch (AGAIN). Deep. Dreaming amazingly again...

Mental Alertness/Focus: There from the get go.

Energy: It was there, but wanted to finish a few things today without having a crash...

Motivation: For some reason, didn't have any today (shrug)...

Mood/Aggression: Good.

Stress: HIGHER than high...

Libido: Rousing...

Joints: Neck is a little stiff and sore; much like I would expect after the way I landed several times yesterday...Left wrist is still in PAIN...

Endurance: N/A.

Strength: N/A.

Quality of Training: N/A.

Pump and Vascularity: No pump...Vascularity sweet...

Muscle Hardness/Density: Shoulders and legs.

Body Composition and Look: A little softer today (need to start drinking and eating MORE).

Appetite: Normal.

Overall Sense of Feeling: Fine. Trying to maintain positivity.

Other Notes: Nephews came over again and one came outside with me to show me how to make a snowman; but the snow was too powdery (I love it though; beautiful and light enough to give that magical fairyland feel and look). So I made a snowangel instead and we tried to have a snowball fight. I took lots more pictures again. LOVING the way the sun catches the icicles on the trees and glistens off the snow. BEAUTIFUL. This winter wonderland is stunning and I love observing it...

...A tree across the road (I love the shape it makes; wish the powerlines weren't there, though)...

[Rosie Chee]

1053 - HIIT Run:
a. 4 min jogging
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
d. 8 min

1122 - Stretch 28 min.

1206 - Full-Body (1 min recovery between sets):
1. Stiff-Legged BB Deadlift (BB touch ground) 2 x 40, 20
2. Lat Pull-Down (in squat position, thigh parallel to ground) 2 x 40, 20
3. Push-Ups (feet on grounds, hands on DB) 2 x 40, 20
4. BB Military Press 2 x 40, 20
5. Dips 2 x 40, 20
6. EZ-Bar Bicep Curls 2 x 40, 20
7. Abs 2 x [a. crunches (feet at 90 degrees) x 40, b. reverse curls (on floor) x 20]

1809 - Gazelle 20 min.

YouTube- Five Finger Death Punch -My Own Hell (Official song)

Sleep - Time and Quality: ~0030-0719 (waking at 0455), so nearly 6.6 hours sleep. Deep. Dreaming...

Mental Alertness/Focus: Strong.

Energy: Quite stiff, especially after the snowboarding on Wednesday and falling on the ice during my HIIT Run...

Motivation: There...

Mood/Aggression: Here and there.

Stress: ALERT! ALERT! ALERT!

Libido: There, especially in the evening...

Joints: Neck is still stiff; feels like I have whiplash from the snowboarding excursion...Left wrist throbbing in PAIN...

Endurance: Excellent.

Strength: Full-Body sessions are NOT about strength.

Quality of Training: Decided that since the sun was out to do my HIIT outside, running as I prefer to do it. Ran a little slower, wary of the ice (and soles of shoes wearing thin, too). However, I ended up slipping and falling on my left side, left arm outstretched (I am going to have to be VERY careful of my left wrist!) Three minutes later I twisted my left ankle in the uneven snow (GRRR). Some of the sidewalk was shoveled. However, most of it was NOT and I ended up running in nearly knee-deep soft snow, before taking my chances on the road. Felt like running in sand and definitely felt my calves...Resistance training was HARD. Taxing. My muscles, especially anterior and lateral deltoids and triceps were BURNING...

Pump and Vascularity: Pump was STRONG, especially in delts and triceps and forearms so pumped that they were hard as hard and ACHED...Vascularity was pretty high. Legs were covered in lines of blue...

Muscle Hardness/Density: Shoulders, arms, and legs.

Body Composition and Look: Still feeling and looking softer (STOP IT!)

Appetite: HUNGRY!

Overall Sense of Feeling: I have realized that the way I feel on waking is caused by me overheating while I sleep...

Other Notes: You don't realize how much you take for granted until it isn't there anymore...Although I like the snow, I much prefer my NZ winters (at least I am not in danger every time I want to go outside, such as I am here, especially if I want to run and exercise out on the roads...)

[Rosie Chee]

0840 - HIIT Skip:
a. 4 min easy
b. 24 x 20 sec effort/10 sec break
c. 1 x 1 min effort
d. 4 min easy

0904 - Stretch 20 min.

0958 - Back/Chest (1 min recovery between sets):
Superset A -
1. Close-Grip Pull-Ups 4 x 8, 7, 6, 5
2. Push-Ups (feet on grounds, hands on DB) 4 x 10
Superset B -
3. Lat Pull-Down (in squat position, thigh parallel to ground) 4 x 10
4. Flat BB Bench Press 4 x 10
Superset C -
5. BB Bent Over Row 4 x 8
6. Incline Flyes 4 x 10

YouTube- Five Finger Death Punch - Undone

Sleep - Time and Quality: ~2200-0637 (waking at 0357), so just over 8.5 hours sleep. Was REALLY tired last night, but managed to stay awake long enough to take my pre-bed supplement doses (I get irritated when I pass out on the couch and do not get them in) and actually go to BED...Sleep was deep and full of dreams...

Mental Alertness/Focus: On the ball...I am finding myself wanting to relax my mind (something that is not very easy to do)...

Energy: Certainly one up on yesterday...

Motivation: Back in strength...

Mood/Aggression: Fine...So far...

Stress: Let's face it: This is almost ALWAYS high for me...

Libido: Getting started early afternoon, for sure...Body responsive...

Joints: Neck still a little stiff...Left wrist (and right) twinging all day, especially sharp during resistance training...

Endurance: Excellent.

Strength: Getting there...

Quality of Training: HIIT Skipping was good; feeling the impact in my calves, though, on the concrete basement floor...Resistance session was fine...

Pump and Vascularity: Pump was pretty strong (as always after Close-Grip Pull-Ups and Push-Ups), almost painful in triceps...Vascularity knots in my arms...

Muscle Hardness/Density: Shoulders, arms, and legs.

Body Composition and Look: FORWARD!

Appetite: Fine.

Overall Sense of Feeling: Keeping busy is a GOOD thing for me...So is training as I want to be again. I definitely NEED at least four (five is optimal) resistance sessions a week and for my cardio to be as hard and intense as I can make it in 20 minutes...

[John Smeton]

On the sldl when i got up to heavy weights 275 plus pounds going down all the way seemed to effect my lower back.

when i do sldl I now do them Dorian Yates style which is about down to the knees maybe a tiny bit lower and it does not effect my back. it did not effect my back untill i started doing them with 225 lbs or more. I used to do them this way for years for heavy weight