The Female Terminator Chronicles: Cutting for Competition (2011)

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  1. The First Battle Has Been Fought


    MOTIVATIONAL QUOTE OF THE DAY

    "Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe..." - Ben Booker


    TRAINING

    HIIT - Run:
    a. 4 min jogging
    b. 12 x 20 sec sprint/10 sec easy
    c. 10 min jogging

    Full-Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. BB Good Mornings 6 x 10-12
    2. Side-to-side Plyometric Bench Jumps 6 x 24
    Alternate Set B -
    3. Push-Ups (feet on bench, hands on medicine balls) 6 x 10-12
    4. Supinated BB Bent Over Rows 6 x 10
    Alternate Set C -
    5. BB Military Press 6 x 10
    6. DB Lateral Raises 6 x 10
    Alternate Set D -
    7. Curved-Bar Tricep Push-Down 6 x 10
    8. DB Bicep Curls 6 x 10-12
    Alternate Set E -
    9. Rope Crunches 6 x 10-12
    10. Hanging Straight Leg Raises (hips to 90 degree flexion) 6 x 10

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 106 rpm

    Stretch 20 min.


    COMMENTS

    Sleep - Time and Quality: Didn't fall asleep until ~0600! NOT cool. Sleep was on and off, eventually waking to get up ~1330 - confusing and UNacceptable! Getting back into a regular and reasonable routine re sleeping is going to be a focus this week.

    Mood/Aggression: I was great right up until about an hour after training, when aggression appeared, irritability coming out - doesn't make sense, given that I am back training, and training usually means a GOOD mood (unless it is not a good session - but this was). Working on calming myself down, since I am ready to lash out at pretty much anything right now. Strange.

    Energy: I realized today that the Green Apple Assault does NOT contain Suma Root - the ingredient that sets Assault apart for me from other preworkout products. I believe that this - since I have been using Green Apple Assault for just over three weeks now - is a contributing factor in why I felt like I did last week or so (along with the fact that I probably needed that week off training), and because it's been ~2 weeks that I have been without the Rhodiola Rosea from IGF-2. Adaptogens I have discovered are definitely an ESSENTIAL part of my supplement regime for energy, being and remaining functional, especially if I do not want to use and abuse stimulants. Funny how one notices such things, and it's true that you often don't notice the difference until you're NOT using them. It's back to predominantly using the Raspberry Lemonade flavour from now on, mixing in the Green Apple for the taste.

    Mental Focus and Clarity: It's been ON!

    Endurance: Excellent - first training session back, and a long one it was, coming out at ~3 hours total, and not faltering at any stage throughout it, was awesome!

    Strength: Today's session wasn't about strength, but I surprised myself with the weight that I had to go to with some of the exercises.

    Quality of Training: HIIT was awesome - sprints were explosive, and 12 was definitely enough for me . . Resistance training - so good to be back in the gym! I can tell when I do legs and my hamstrings were stretched well after the first set of BB Good Mornings, and I could feel the painful pull. Despite the 90-minute resistance session, it did not seem as long as it was, and I felt good after it . . . A little faster than the usual "recovery" on the rollers after weights, but good for my legs . . .

    Recovery: I am going to feel my hamstrings tomorrow - there is no doubt about that. Be interesting to see how I recover over this week.

    Other Notes: I realized yesterday that I have almost constantly used a product that has AI properties since July 2009, with the only time off maybe 1-2 weeks between different products or bottles of the same one. After being without Erase for the last two weeks, I can say that I definitely feel and see the difference when NOT using such a product - Erase especially. I am looking forward to getting back on it - along with being back in the gym lifting weights, it will make a definite difference in my progress!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee


  2. Quote Originally Posted by Rosie Chee Scott View Post
    Other Notes: I realized yesterday that I have almost constantly used a product that has AI properties since July 2009, with the only time off maybe 1-2 weeks between different products or bottles of the same one. After being without Erase for the last two weeks, I can say that I definitely feel and see the difference when NOT using such a product - Erase especially. I am looking forward to getting back on it - along with being back in the gym lifting weights, it will make a definite difference in my progress!
    An AI for 2 years? Well as long as you feel good on it
    I have yet to try Erase though
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com
    •   
       


  3. Quote Originally Posted by ConcreteConny View Post
    An AI for 2 years? Well as long as you feel good on it
    I have yet to try Erase though
    There is a difference between a straight-out AI and a product that has AI properties - I am of the latter. And yes, I "feel good" using such products, and my body responds well to them.

    Erase is a great product - a staple of mine, actually, I love it that much and it makes that much of a difference!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  4. Quote Originally Posted by Rosie Chee Scott View Post
    There is a difference between a straight-out AI and a product that has AI properties - I am of the latter. And yes, I "feel good" using such products, and my body responds well to them.

    Erase is a great product - a staple of mine, actually, I love it that much and it makes that much of a difference!
    Aah OK, I misread it. Sorry.
    I will have to give Erase a try sometime in the near future
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com

  5. Quote Originally Posted by ConcreteConny View Post
    Aah OK, I misread it. Sorry.
    I will have to give Erase a try sometime in the near future
    Yes you will!
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle
    •   
       


  6. Quote Originally Posted by ConcreteConny View Post
    Aah OK, I misread it. Sorry.
    I will have to give Erase a try sometime in the near future
    No worries - we all make mistakes, LOL.

    Yes, you will - I highly encourage it!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. So this is what murder feels like


    MOTIVATIONAL QUOTE OF THE DAY

    "Be encouraged that whatever you are doing right now and wherever you are, that it's all part of a greater plan and that change, good or bad, is inevitable. Don't resist it or complain, just live in faith that you are a piece of clay on the Potter's wheel, being beaten, molded and shaped into His ideal form." - Jamie Eason


    TRAINING

    Cardio - Stepper:
    a. 10 min @ 10 floors/min
    b. 10 min @ 12 floors/min

    Full-Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. Stiff-Legged BB Deadlifts 6 x 12
    2. Alternate Backward DB Lunges 6 x 24
    Alternate Set B -
    3. Flat BB Bench Press 6 x 12-15
    4. Close-Grip V-Bar Seated Rows 6 x 12-15
    Alternate Set C -
    5. Seated DB Shoulder Press 6 x 12
    6. Incline DB Rear Raises 6 x 12
    Alternate Set D -
    7. Incline Dips 6 x 12
    8. Incline DB Bicep Curls 6 x 12
    Alternate Set E -
    9. Rope Crunches 6 x 12-15
    10. Bicycles 6 x 24-30

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 106 rpm

    Stretch 29 min.


    COMMENTS

    Sleep - Time and Quality: ~6 hours. Not quality.

    Mood/Aggression: Better than yesterday - aggression hasn't been as rampant.

    Energy: Training was done, so there was obviously energy there, but not feeling the best by any means - which is to be expected during the first week back training again after a break.

    Endurance: Excellent.

    Strength: Again, today was not about strength - which was fine, because I had none.

    Quality of Training: Been a while since I've used the Stepper - but it was goo. Legs felt ok, fresh . . . Resistance training was one pain after another, but I set my head and soldiered through it. Several sets actually became failure at 12-15 reps, which was interesting. I didn't walk out of the gym normally, slow and sore . . . I didn't want to do anything after weights, but forced the rollers, listening to music . . .

    Recovery: I woke up aching all over this morning, hamstrings the most tender. Fine, though.

    Body Composition and Look: Only two days back training and already I can see and feel the difference.

    Other Notes: Since the Green Apple Assault does not contain Suma Root, from now on I am going to be using Raspberry Lemonade (or Blue Arctic Raspberry - since I am going to stock up on the formula containing Suma Root) for 2/3 of a serving, and the other 1/3 the Green Apple flavour, so that I get the best of both the formula and flavour. GREAT taste, mixing them together - better than the Green Apple alone!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  8. Rosie could you explain a little more how adaptogens help you? I'm just curious, and may look into it.


  9. Quote Originally Posted by ryansm View Post
    Rosie could you explain a little more how adaptogens help you? I'm just curious, and may look into it.
    This extract from my Review of Assault helps explains it (I have bolded important sections).
    Overall: 11/10. Assault is the FIRST preworkout product that I have ever used that I used the RECOMMENDED dosage and saw results. It is also the ONLY preworkout product that I have ever used STANDALONE and NOT stacked with multiple stimulant products. The fact that I was FUNCTIONAL on ALL levels withOUT having ANY additional stimulants aside from the minimal caffeine in Assault is the primary reason why Assault fast became my #1 preworkout product of choice and the only one I will use, and my FIRST EQUAL FAVOURITE PRODUCT EVER! For the first time I am NOT using stimulants and I am NOT going into withdrawal, training intensity is awesome and I can breathe well without 'help', my fitness re endurance and speed endurance and strength are on the rise, and my recovery has been awesome using only HALF my regular dosage of IGF-2 - the results speak for themselves! Definitely the inclusion of Suma Root in Assault makes the difference, working synergistically with the Rhodiola Rosea in IGF-2 (I dose these products 60-90 minutes apart), and cumulative effects make for constant progress and improvement on all fronts.

    Would I use again? Yes! After using Assault, even for a week, there is nothing else I would choose or want to use pre-training any more - it gives me what I want and need. I can FINALLY stop abusing stimulants and give my body an INdefinite break from them without it being detrimental to my functionality!
    In a nutshell, without adaptogens, I have to resort to abusing stimulants to be functional.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  10. Keep at it Rosie, you got this! Good to see you back training and doing what needs to be done!
    E-Pharm Rep... PM me with any questions or concerns

  11. Quote Originally Posted by 3clipseGT View Post
    Keep at it Rosie, you got this! Good to see you back training and doing what needs to be done!
    It's good to be back training, Josh, even though my body feels like one big bruise
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  12. Quote Originally Posted by Rosie Chee Scott View Post
    It's good to be back training, Josh, even though my body feels like one big bruise
    I've never felt it but I'll take your word for it lol
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle

  13. Quote Originally Posted by Rosie Chee Scott View Post
    It's good to be back training, Josh, even though my body feels like one big bruise
    I know the feeling, i took the last 4 days off due to my family being here for my promotion and i murdered back last night. Needless to say im hurtin'!
    E-Pharm Rep... PM me with any questions or concerns

  14. Quote Originally Posted by 3clipseGT View Post
    I know the feeling, i took the last 4 days off due to my family being here for my promotion and i murdered back last night. Needless to say im hurtin'!
    I saw that
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. Quote Originally Posted by Rosie Chee Scott View Post
    I saw that

    Hahah that you did!
    E-Pharm Rep... PM me with any questions or concerns
  16. Bring on the Pain!


    MOTIVATIONAL QUOTE OF THE DAY

    "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." - Lance Armstrong


    TRAINING

    HIIT - Run:
    a. 4 min jogging
    b. 12 x 20 sec sprint/10 sec easy
    c. 10 min jogging

    Stretch 41 min.


    COMMENTS

    Sleep - Time and Quality: ~8 hours. Broken, on and off sleep.

    Mood/Aggression: Finding the positivity and something to smile about, keeping the amusement.

    Joints: I woke with pain in the superio-medial aspect of my right knee - pain has lingered all day, but surprisingly, the least noticeable when I was sprinting.

    Endurance: Good.

    Quality of Training: HIIT was great. My sprints were all explosive - right up until the last three, where I felt myself slowing down. Continued on. Spent a long time stretching afterwards. I WAS going to do an Upper Body resistance session after my stretching, but by the time I had finished, still sore, I decided to do it tomorrow instead, let my body recover from the last two days in the gym.

    Recovery: My body is one big painful bruise. The pain is fine though - I love it. It reminds me of why this is my lifestyle, why I can never give it up. Lance is right - pain is only temporary; it passes, and if you do it right, leaves something great behind!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  17. I feel your pain Rosie, my legs, back, and shoulders are in pretty bad shape this afternoon.

    I do love this feeling though.
    Taste the rainbow.

  18. Quote Originally Posted by bluehealer View Post
    I feel your pain Rosie, my legs, back, and shoulders are in pretty bad shape this afternnon.

    I do love this feeling though.
    I can imagine. Yeah, it's a nice feeling - provided you can still walk with it, LOL
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  19. Quote Originally Posted by 3clipseGT View Post
    Keep at it Rosie, you got this! Good to see you back training and doing what needs to be done!
    What he said^^^^

    Doing catch up, missed a few posts. glad to see so much positivity and drive!!
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  20. Quote Originally Posted by Mrodz View Post
    What he said^^^^

    Doing catch up, missed a few posts. glad to see so much positivity and drive!!
    Thanks, lady. I have to keep myself going somehow - the "Motivational Quote of the Day" and positivity is for me as much as anyone else at the moment!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  21. Quote Originally Posted by Rosie Chee Scott View Post
    MOTIVATIONAL QUOTE OF THE DAY
    "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." - Lance Armstrong

    I like it
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com

  22. Quote Originally Posted by Rosie Chee Scott View Post
    It's good to be back training, Josh, even though my body feels like one big bruise
    Just catching up Rosie. Been busy here lately!

    I took last week off from resistance myself and killed legs last night so...I know that feeling right now!

    Glad to see you back at it!

  23. Quote Originally Posted by Rahl View Post
    Just catching up Rosie. Been busy here lately!

    I took last week off from resistance myself and killed legs last night so...I know that feeling right now!

    Glad to see you back at it!
    Hey

    How did you find it? Yeah, doing legwork after a break is always a killer - especially since I don't usually do Legs.

    It's good to be back at it, though. Wouldn't have it any other way!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  24. If you kick me down, I will only get back up STRONGER!


    MOTIVATIONAL QUOTE OF THE DAY

    "Circumstances may cause interruptions and delays, but never lose sight of your goal. Prepare yourself in every way you can by increasing your knowledge and adding to your experience, so that you can make the most of opportunity when it occurs." - Mario Andretti


    TRAINING

    Cardio - CrossRamp:
    10 min @ R10/CR10

    Upper Body (30 sec recovery between alternate sets):
    Alternate Set A -
    1. DB Clean and Press 6 x 15
    2. DB Lateral Raises 6 x 15-20
    Alternate Set B -
    3. Push-Ups (feet on floor, hands on step) 6 x 15
    4. Supinated BB Bent Over Rows 6 x 15
    Alternate Set C -
    5. Seated DB Shoulder Press 6 x 15
    6. Seated DB Rear Raises 6 x 15
    Alternate Set D -
    7. V-Bar Tricep Push-Downs 6 x 15
    8. Alternate DB Bicep Curls 6 x 15 per side

    Post-Weights Cardio - Rollers:
    10 min in 39x18 @ 106 rpm

    Stretch 25 min.


    COMMENTS

    Mood/Aggression: I have been through myriad moods today, covering the entire range of the emotion and mood spectrums. Beautiful things are happening in the world (life is a blessing), at the same time as the most horrific and ugly (please pray for all who live with the daily threat of war, and give thanks when those we care for wake up unharmed after being bombed). Life is in constant balance, a battle. Doesn't it realize though, that every time it kicks me down, I am just going to get back up, stronger than I was and come back fighting HARDER than ever?!

    Energy: After the events that occurred before training, my aggression was spiked, and I went into the gym with a purpose, starting out well, but faltering after ~40 minutes, only my drive pushing me through the rest. I just feel shattered now.

    Stress: HIGH.

    Joints: My superio-medial right knee was still aching when I woke up this morning and has niggles at me throughout the day, but it's not affecting my functionality.

    Endurance: Great.

    Pump: Strong and HARD and lasting a LONG time.

    Vascularity: The BEST ever during training! I want that ALL the time!

    Quality of Training: It was a brief, fast spiel on the CrossRamp pre-weights, aggression and determination driving me . . . Resistance session started out well. Talk about PAIN. For some reason, the pain started pissing me off - as well as all the kids running around in the weights room (I have nothing against people taking youth in there to train, teaching them correctly, etc., but when they are running around rampant, getting in the way and adding to irritability, it's another story). LOVED the definition and vascularity I had during training - both which appeared almost from the start. For some reason, I was also REALLY heated re temperature throughout the session, so much that it seriously felt like the fans were blowing HOT air on me! After the first set of Seated DB Shoulder Press, I was ready to pack it in and just finish this session tomorrow. However, I sat there and stuck it out. I was almost in tears by the end of Alternate Set C - not a usual thing for me, and during Alternate Set D my face was a mask of pain and grit (some guy even deliberately walked in front of me and waved several times, as if trying to distract me or maybe elicit a smile - didn't work). 90 minutes of what ended up feeling more like torture than pleasure, but it was done and I am glad I stuck it out. After all, giving in or giving up is NOT an option, and I am NOT letting them win! . . . Brief cardio on the rollers afterwards, just enough to make it a total of 20 minutes re cardio for today . . .

    Recovery: I think the extreme flux of emotion and mood throughout today has affected my energy and feeling more than training itself - although my deltoids and biceps' tendons ARE in pain if I lift anything.

    Other Notes: Sometimes we seek opportunities out. Sometimes they are given to us. Sometimes what we want is not what we NEED. Sometimes the favourable opportunities presented to us are not so favourable. God is testing both my faith and my heart, seeing how much trust I have in being driven, pulling away the layers to see the truth of my passions, the core of my dreams. Under scrutiny, beneath the surface of one chance I have been given, comes the realization that if I accept, it means compromising my character and who I am, giving up my dream and stepping away from my purpose, only to become the tool of another. Even though I initially pursued this opportunity, I know now that it is not for me. I know who I am and I will NOT give that up. I have my dreams and I will NOT give them away. I understand my purpose and I will NOT stray from that. Sometimes He gives us what we want, so that we can see that it is not in our best interests. Sometimes doing nothing IS doing something. It's a daily surrender, having faith that what is best for me He knows, and will reveal it when I am READY, guiding me in the direction I need to be and should be going.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  25. Keep going Rosie!. I just started back at the gym monday after 1.5 weeks off because of a nasty cold. I'm still stuffy but I figured if I didn't get back to the gym soon I would have even more trouble getting motivated to get back. I ache all over but especially my legs. Your thread here is motivation to a lot of people including me. Its good to know I'm in the same boat as others when coming back from a break that was in my case non-voluntary!.
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