The Female Terminator Chronicles

[Rosie Chee]

INTRODUCTION

Name: Rosie.
Age: 24.
Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).

Body Statistics

Height - 156.6cm - i.e. 5'2"
Body mass - 51kg - i.e. 112.2 pounds
Body composition - 9.7% bodyfat (BF)

It's a new year and time for a log of epic proprtions (i.e. something to last the year), covering everything from supplements to training. 2008 was great, but 2009 is going to be AWESOME!


DIET

I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) will change on a day-to-day basis. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Sport Pro 4 (four tiered protein matrix (that also includes BCAA?s and L-Glutamine) of whey protein concentrate, whey protein isolate, calcium caseinate, and egg albumin), tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).


SUPPLEMENTS

Just to make sure that I am creating the most anabolic environment for my body, and ensuring that I stay lean (I am 9.7% BF right now) and even get leanER, whilst gaining strength and improving endurance, and keeping my joints under control, I will be using the full AN range (except Drive, Lipotrophin-AM, and Osteobolin-C - using OsteoSport as my joint supplement). Other supplements (AN and other companies) will be cycled in and out as the log progresses, with any changes noted when relevant.

ESSENTIALS

Creatine
NeoVar Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps immediately post-cardio, and 2 caps 20 min pre-high-carbohydrate-meal later in the day); sometimes 4 caps last thing at night.

Protein Powder/BCAA's
Leppin Sport Pro4: 40g (contains 30g protein per 40g) with breakfast (i.e. meal 1), 20-40g with meal 2, 20-40g with meal 4.

Good Fats
Omega-Essentials: 2 caps immediately post-breakfast.

Vitamins/Minerals
Complete-Balance: 2 caps immediately post-breakfast.
Bio-Mend: 2 caps immediately post-breakfast.

OTHER

OsteoSport: 4 caps first thing in the morning.

IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night.

Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.

RPM: 2 caps 80 min pre-gym (NOT using on NON-gym days).


TRAINING

Cardio

Cardio is to be done either boxing, cycling, rowing, running, or skipping.

HIIT
3 x 20 min sessions per week (Monday, Wednesday, Friday)

Steady-State
3-4 x 20+ min sessions per week (Tuesday, Thursday, Saturday, Sunday#)

Double Cardio
1-4 x 20-30 min sessions per week (whatever day I feel like, but it will be done pm)

# Days Off will be limited to one per week, IF I even have one.

Resistance Training

4-5 sessions per week. Doing Body-Part Splits (excluding Legs), and adding in 1-2 Full-Body sessions. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they will be done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit.

Day 1 - Shoulders
Day 2 - Back/Chest
Day 3 - Full-Body
Day 4 - Arms
Day 5 - Full-Body

Stretching

I stretch for 20-30 minutes a day, usually after my cardio.


COMMENTS

Daily comments will be made on the following:

Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Stress
Libido
Joints
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardness/Density
Body Composition and Look
Appetite
Overall Sense of Feeling

[Rosie Chee]

1144 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 85-90% HRmax, rpm N/A)
e. 1 x 60 sec effort in 39x12 (HR 90-95% HRmax, rpm N/A)
f. 2 min in 39x16 @ 56 rpm (HR dropped back to 50% HRmax)
g. 2 min in 39x16 @ 60% HRmax @ 90 rpm
Quite a LOT later than 'normal' this morning (only just). Started out at an ok pace. Body was feeling MUCH better than yesterday (must have needed the 'recovery' session). Since I have been pushing myself and raising the standard the last couple of weeks with HIIT Rollers, I decided to yet again. Instead of doing the first set of efforts in the 'starting' gear, I upped the gear ratio and did them at a higher intensity. HR got up fairly quickly, and stayed there. Legs felt fine. Second set of efforts was done at an increased intensity from the first. Still, legs were fine. HR started rising higher. Third set of efforts at a higher level still. By the last two efforts, even though legs did not seem to be spinning any less, my lungs were starting to feel it, and I was gasping for air (but not giving in). Just to make sure that I pushed myself to the LIMIT, I upped the gear AGAIN, and spun as hard and as fast as I could for a MINUTE. HR definitely got HIGH during that. Lungs burning, and dripping with sweat. Took a couple of minutes afterwards to get my breath back and recover my legs. The last two minutes of the session were easy...Although not doing any movements that would irritate it, right biceps tendon was aching some during the efforts...Finished wet, but happy...

1207 - Stretch 37 min.

2021 - 5.5km Run:
FINALLY, a 'night' run. Still light, though. Not much cooler than the day had been. No music today; I was driven by aggression...Started out well. First km was done in 4.41 min, second not a lot slower at 4.47 min. Third km was a little faster at 4.42 min. However, at the 19-min mark I started having sharp shooting pains in my stomach, and the pace dropped right back to 4.62 min/km. I managed to find some angry energy in the last 100m, sprinting down the street and up the driveway. When I finished I was exhausted, but not near collapse, as I have been of late. Starting to see some of the old pace creeping back in. I'll be back up to speed before I know it!


Sleep - Time and Quality: ~2330-1024 (waking at 0700 and 0723), so nearly 11 hours sleep. Very deep. Vivid dreaming...

Mental Alertness/Focus: Been there.

Energy: HIIT Rollers this morning were just great; the energy was there. Watched a couple of DVDs early afternoon. Although felt a little fatigued, got a jolt of energy in the evening from some aggression, and went out and did a 5.5km Run, in a time the fastest I've done since last August...

Motivation: Excellent!

Mood/Aggression: Been in a fairly calm, almost flat mood most of the day. Some aggression and seriously wanting to beat something to a bloody pulp in the evening. Calming down now (better mood, because of run). But you know it's always a rollercoaster...

Stress: Low.

Libido: Reasonably high. But not as high as it has been the last few days. Had my mind focussed on more important things that need sorting.

Joints: Good.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Excellent. 2009 is a year for RAISING the bar even HIGHER. There will be NO excuses!

Pump and Vascularity: No pump...Vascularity has been awesome all day, though...

Muscle Hardness/Density: Arms. Glutes and legs.

Body Composition and Look: When I was 9.7% BF around this time last year I was 4kg LIGHTER, so that's something...Now to just get LEANER still. Aiming for that 8-pack...

Appetite: Not a lot all day. Very thirsty, though.

Overall Sense of Feeling: Yes, if asked the question "Could I imagine a future without you?", the answer would be an instant and emphatic "NO!"

[crader]

Good luck with the log and may 2009 bring you all you want!

[Australian made]

Do you notice much from the Lipotrophin PM? do you not get drouzy taking it in the am?

[CleetusVanDam]

this looks great! im in!

[Rosie Chee]

Good luck with the log and may 2009 bring you all you want!

Thank you, Christine. It will. Eventually. The same to you, of course

Do you notice much from the Lipotrophin PM? do you not get drouzy taking it in the am?

I have mentioned this in my logs before:
I use Lipotrophin-PM (L-PM) for the deeper sleep benefits and NOT as a fat burner. It's actually the only AN supplement that I have used as a stand alone so far, and I could feel the effects of it pretty much straight away; it gives that thermogenic feeling in your belly about 10 minutes after taking it. My main motivation for using it initially, though, was for the benefits of the deeper and more restful sleep and eliminating drowsiness upon waking, since my sleep (if I slept at all!) was often very broken and of poor quality. Plus, I could never sleep for longer than 4-5 hours; on L-PM I have been sleeping up to 10-12 hours sometimes, a dramatic change to how I used to be! If you are going to use L-PM, instead of taking it 45 minutes pre-bed that it recommends on the bottle, though, I suggest taking it either JUST BEFORE you go to bed, or 2-3 hours before you're planning on wanting to be sleeping, since I've found that it takes me 2-3 hours to get to sleep if I take it at any other time (the sleep is great, though, when I get there). Definitely a STAPLE supplement to be using (and if you're wanting to maintain relative leanness, then it can help there too).

No, I don't get drowsy taking L-PM in the morning. Why?

this looks great! im in!

[Chub]

subbed ofcourse!

[Rosie Chee]

subbed ofcourse!

Hiya, Dave

[russianstar]

1144 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 85-90% HRmax, rpm N/A)
e. 1 x 60 sec effort in 39x12 (HR 90-95% HRmax, rpm N/A)
f. 2 min in 39x16 @ 56 rpm (HR dropped back to 50% HRmax)
g. 2 min in 39x16 @ 60% HRmax @ 90 rpm
Quite a LOT later than 'normal' this morning (only just). Started out at an ok pace. Body was feeling MUCH better than yesterday (must have needed the 'recovery' session). Since I have been pushing myself and raising the standard the last couple of weeks with HIIT Rollers, I decided to yet again. Instead of doing the first set of efforts in the 'starting' gear, I upped the gear ratio and did them at a higher intensity. HR got up fairly quickly, and stayed there. Legs felt fine. Second set of efforts was done at an increased intensity from the first. Still, legs were fine. HR started rising higher. Third set of efforts at a higher level still. By the last two efforts, even though legs did not seem to be spinning any less, my lungs were starting to feel it, and I was gasping for air (but not giving in). Just to make sure that I pushed myself to the LIMIT, I upped the gear AGAIN, and spun as hard and as fast as I could for a MINUTE. HR definitely got HIGH during that. Lungs burning, and dripping with sweat. Took a couple of minutes afterwards to get my breath back and recover my legs. The last two minutes of the session were easy...Although not doing any movements that would irritate it, right biceps tendon was aching some during the efforts...Finished wet, but happy...

1207 - Stretch 37 min.

2021 - 5.5km Run:
FINALLY, a 'night' run. Still light, though. Not much cooler than the day had been. No music today; I was driven by aggression...Started out well. First km was done in 4.41 min, second not a lot slower at 4.47 min. Third km was a little faster at 4.42 min. However, at the 19-min mark I started having sharp shooting pains in my stomach, and the pace dropped right back to 4.62 min/km. I managed to find some angry energy in the last 100m, sprinting down the street and up the driveway. When I finished I was exhausted, but not near collapse, as I have been of late. Starting to see some of the old pace creeping back in. I'll be back up to speed before I know it!


Sleep - Time and Quality: ~2330-1024 (waking at 0700 and 0723), so nearly 11 hours sleep. Very deep. Vivid dreaming...

Mental Alertness/Focus: Been there.

Energy: HIIT Rollers this morning were just great; the energy was there. Watched a couple of DVDs early afternoon. Although felt a little fatigued, got a jolt of energy in the evening from some aggression, and went out and did a 5.5km Run, in a time the fastest I've done since last August...

Motivation: Excellent!

Mood/Aggression: Been in a fairly calm, almost flat mood most of the day. Some aggression and seriously wanting to beat something to a bloody pulp in the evening. Calming down now (better mood, because of run). But you know it's always a rollercoaster...

Stress: Low.

Libido: Reasonably high. But not as high as it has been the last few days. Had my mind focussed on more important things that need sorting.

Joints: Good.

Endurance: Excellent.

Strength: N/A.

Quality of Training: Excellent. 2009 is a year for RAISING the bar even HIGHER. There will be NO excuses!

Pump and Vascularity: No pump...Vascularity has been awesome all day, though...

Muscle Hardness/Density: Arms. Glutes and legs.

Body Composition and Look: When I was 9.7% BF around this time last year I was 4kg LIGHTER, so that's something...Now to just get LEANER still. Aiming for that 8-pack...

Appetite: Not a lot all day. Very thirsty, though.

Overall Sense of Feeling: Yes, if asked the question "Could I imagine a future without you?", the answer would be an instant and emphatic "NO!"

subbshingled...I am glad to catch one of your logs early enough to really enjoy it all the way through, all the best with 2009, have a great cycle...Il be back...Russian

[Rosie Chee]

subbshingled...I am glad to catch one of your logs early enough to really enjoy it all the way through, all the best with 2009, have a great cycle...Il be back...Russian

Cheers, Russian. Glad to have you along for the ride

[russianstar]

Cheers, Russian. Glad to have you along for the ride

You are more than welcome.

[The Tanya]

Awesome log as usual...Sub'd

[Rosie Chee]

Awesome log as usual...Sub'd

Hello, Tanya

[Australian made]

No, I don't get drowsy taking L-PM in the morning. Why?

taking a sleep aid in the morning didnt make much sense to me hence why i asked but i see what your saying.

[Inarius]

subn in here!

[SilentBob187]

Aiming for that 8-pack...

And that's why Rosie is a machine and not a normal human being. Going above and beyond the 6-pack.

In and hopefully more active this time around Rosie.

[Rosie Chee]

taking a sleep aid in the morning didnt make much sense to me hence why i asked but i see what your saying.

Well, Australian made, I INITIALLY used the L-PM for the sleeping benefits. However, it IS a [non-stimulant] fat burner as well, which is why the am dose, since I do not use anything else as a thermogenic/fat burner, etc.

subn in here!

Tyler!

And that's why Rosie is a machine and not a normal human being. Going above and beyond the 6-pack.

In and hopefully more active this time around Rosie.

I already have close to a 6-pack so it only makes sense. Besides, in this world of bodybuilding, creating a work of art and a physique we can be proud of and happy with is what it's all about, right.

[Rosie Chee]

0847 - Rollers:
a. 5 min in 39x16 @ 70-75% HRmax @ 120 rpm
b. 5 min in 39x15 @ 80-85% HRmax @ 120 rpm
c. 5 min in 39x14 @ 85% HRmax @ 120 rpm
d. 5 min in 39x13 @ 85-90% HRmax @ 120-125 rpm
e. 1 min in 39x16 @ 110 rpm (HR dropped back to 75% HRmax)
Even after hammering myself in the HIIT session yesterday AND doing a run, legs felt surprisingly FRESH this morning. Decided on a 'step' protocol for the session. Started out at a high cadence, which I was determined to keep. Every 5 minutes upped the gear ratio, keeping the cadence the same. HR rose well. Legs held out just as well. Fatigue was not an issue. Nor were sore joints or anything else. Very thirsty, though. In the last 'stage' increased the cadence slightly, just to make sure that I was REALLY working. Had a minute 'easy' at the end to get HR back down.

0935 - Full-Body (1 min recovery between sets/supersets):
1. Barbell Back Squats (BB BS) 2 x 40, 20
2. Barbell Romanian Deadlifts (BB RD) (on box) 3 x 20, 10, 10
3. Lying Leg Curl (LLC) 2 x 40, 20
4. Close-Grip Seated Row (CG SR) 2 x 40, 20
5. Push-Ups (P/U) (feet on bench, hands on m/b) 2 x 20
6. Dumbbell Shoulder Press (DB SP) 2 x 20 SUPERSETTED WITH 7. Dumbbell Lateral Raise (DB LR) 2 x 20
8. Dips 2 x 20
9. Dumbbell Zottoman Curls (DB ZC) 2 x 20
10. Abs 2 x [a. weighted crunch x 20, b. bicycle x 30]
Full-Body. High rep...Started with BB BS. An easy 40 reps the first time. Starting to feel it a little on the second set, but not enough to really be an issue. Since don't want to do TOO much for quadriceps, halved the set (a pattern to be followed - i.e. 2 sets each exercise, with some the second set half the amount of reps as the first set). I could have easily increased the weight, but this wasn't about strength, just getting my heart going and my body started...BB RD next. Same weight as BB BS. First set was done well. I'm going to have to get a higher box, to get a better stretch, and reach lower, from now on. Hands were slippery from sweat and grip giving on the second set, so did a third shortly afterwards, to make-up 40 reps in total for BB RD...Moving onto LLC. Had to dropset each of these sets, because hamstrings were just so tight after 15 reps each set. Good, though...CG SR. Dropsetted both of these sets as well, starting at peak weight for these, and dropping when forearms screaming and almost dropping the weight back into place...P/U done well. Core is handling them exceptionally, and no longer any shakes at all, even when I feel like I'm about to collapse on my face. Almost stumbled on my way to the DB section for Shoulders...Supersetted DB SP and DB LR. Even though DB SP were done at what I consider a 'light' weight, my forearms and delts were screaming after the 10th rep on each set, and the last 5 reps were a battle and gritting of teeth to get out. DB LR were ok; weight may have been a little heavy after the DB SP...Dips were done at bodyweight (b/w). Both sets well done, although the second half of the second set was done quite a bit SLOWER than the first, because my arms were in so much PAIN...DB ZC were ok. Really feeling the burn in my biceps in from the 15th set of the second set. Arms looking really good. Vascularity strong, with the brachial vein bulging down over the biceps, and forearms with blue knots...Finished off with Abs. Feeling them burn on the bicycles. Aside from that, fine...Finished covered in a slick layer of wet. A sore, but VERY happy woman

Stretch 23 min.


Sleep - Time and Quality: 2230-0723 (waking at 0630 and 0700), so ~8.75 hours sleep. Again, deep. Again, very vivid dreams. Woke feeling refreshed.

Mental Alertness/Focus: There. Been doing some new research this morning; it's been fun.

Energy: Definitely had it for training. Just been chilling with DVDs in the afternoon...

Motivation: Good.

Mood/Aggression: Pretty calm. No highs or lows.

Stress: Low.

Libido: Could be high, given the right stimulus

Joints: Fine.

Endurance: Excellent.

Strength: Up some (although the resistance session was NOT targeted at strength).

Quality of Training: Excellent. Full-Body sessions seem to work for me cycled in and out of my training regimes. GREAT sessions, both, today!

Pump and Vascularity: Pump was it ever in the gym; hell yeah!...Vascularity all knots and blue lines on golden skin...

Muscle Hardness/Density: Delts and arms. Glutes and legs.

Body Composition and Look: Upper body looking better; leaning out rather noticeably. Midsection is ok, but holding a little bit of water today. Legs really starting to shape up more re definition; can't wait until they're lean enough to REALLY see the muscle...

Appetite: Eaten what I had to during the day. Couldn't be bothered cooking at night, so got something (SPANK). VERY thirsty, again...

Overall Sense of Feeling: Watched the entire first season of the Terminator: The Sarah Connor Chronicles this afternoon. Interesting stuff. Sarah is a strong woman. Someone who NEVER gives up and battles for what she knows is right and wants! A FIGHTER!

[vikinginc]

I'm in.

Awesome sense of detail you've got in here, Rosie!

How you liking Osteobolin? How long did it take for effect?


.. Question; I've got two Neovar Recomped coming in next week. How would you suggest I dose it? Meaning at what time during the day? Would you suggest a certain dosage alongside carb-quantity for optimal results?

[Rosie Chee]

I'm in.

Awesome sense of detail you've got in here, Rosie!

Cheers, Thomas. All my logs are like this.

How you liking Osteobolin? How long did it take for effect?

I'm NOT actually using Osteobolin-C (as I mentioned in the first post), but OsteoSport. As for effects, when I WAS using it, I didn't start noticing any effects until I started dosing it at 10 caps per day (before that I was dosing at the recommended 6 caps daily for my weight). Once on 10 caps (3 caps first thing in the morning, 3 caps 40 min pre-resistance session, 2 caps immediately post-resistance session, and 2 caps last thing at night) my joint pain and issues went away within 3-4 days.

Question; I've got two Neovar Recomped coming in next week. How would you suggest I dose it? Meaning at what time during the day? Would you suggest a certain dosage alongside carb-quantity for optimal results?

Dosing/Timing for NeoVar Recomped:

Resistance Training (i.e. Gym) Days

Option A
Dose 1 -3 caps immediately post-gym (and then have a meal 15-20 minutes later with at least 50g carbohydrate in)
Dose 2 - 3 caps 15-20 minutes pre-meal (containing at least 50g carbohydrate) either earlier or later in the day

Option B
Dose 1 - 3 caps 40 min pre-gym
Dose 2 - 3 caps immediately post-gym (and then have a meal 15-20 minutes later with at least 50g carbohydrate in)

Non-Resistance Training Days
Dose 1 - 3 caps pre-breakfast
Dose 2 - 3 caps pre-meal later in the day

Yes, a meal containing at LEAST 50g of carbohydrate 15-20 minutes AFTER dosing the NeoVar Recomped is recommended for the OPTIMAL results and most effective use of the product.