The Female Terminator Chronicles: Cutting for Competition (2011)

[Rahl]

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!

Taking time off is always harder for me than getting myself into the gym is. I hated it. LOL But, I'm back and working on rehabbing an injury. Still aggravating having to work around something but I'd rather work than not. I think you understand that.

[Rosie Chee]

Taking time off is always harder for me than getting myself into the gym is. I hated it. LOL But, I'm back and working on rehabbing an injury. Still aggravating having to work around something but I'd rather work than not. I think you understand that.

Yes, I know and understand completely re time off and working with and around injuries. Unless I absolutely HAVE to, I prefer working through the pain than stopping, and there are so many things wrong with my body that if I took time off every time I aggravated an injury or was in pain, I would never be training, and that is simply NOT an option.

[Rahl]

Yes, I know and understand completely re time off and working with and around injuries. Unless I absolutely HAVE to, I prefer working through the pain than stopping, and there are so many things wrong with my body that if I took time off every time I aggravated an injury or was in pain, I would never be training, and that is simply NOT an option.

LOL. You are SO right! I would never train again if I waited until everything that's injured was o.k. It becomes an additional challenge finding ways to push yourself without aggravating an injury. Forces me to be creative and I've found some exercises that I love because of it.

[Rosie Chee]

LOL. You are SO right! I would never train again if I waited until everything that's injured was o.k. It becomes an additional challenge finding ways to push yourself without aggravating an injury. Forces me to be creative and I've found some exercises that I love because of it.

That's the fighting Warrior spirit!

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"When you come to the edge...FAITH is knowing one of two things will happen...There will be something to stand on, or you will be taught how to fly!" - Ben Booker


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging

Shoulders/Arms/Abs (1 min recovery between trisets/supersets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. DB Lateral Raises 4 x 10
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
Superset -
7. Rope Crunches 4 x 12
8. Reverse Curls (on bench) 4 x 12

Stretch 20 min.


COMMENTS

Mood/Aggression: Not the best, especially since training. Aggression is high and RISING. I have no tolerance for idiots and are getting sick of those who ask questions without bothering to actually LOOK FIRST for themselves - seriously, it's not hard! As for those that have to ask about absolutely EVERYthing, get yourself a trainer or someone who will educate you, since you're not interested in putting in the personal effort to research it! And don't get me started on those who constantly ask questions, but only ask them because they want justification and validation of their idiocy! Yes, it's RANT time It's not just all that though. I seriously just want to SMASH something break it into a million pieces, beat the hell out of I guess there's only so long you can repress some things. Everything is just coming to a head. It's not just the idiots and freeloaders - current circumstances are really pushing me to my limits. All I have left right now is my FAITH! Time for some serious time OUT! Lord, please give me STRENGTH!

Energy: There. Barely

Stress: Don't start!

Joints: Right knee still niggling. Affected my running in the last few minutes, favouring that leg.

Endurance: Fine.

Strength: Weak

Quality of Training: HIIT was ok. Not the best though. Body was suffering today, so only did eight sprints . . . Resistance training was a bomb. After a single triset I was ready to walk out is how much like sh*t I was feeling and how fcuked off I was getting with the pain and struggling with the pathetic weights I had to resort to lifting, no matter that those pathetic weights were intense for me today, having me almost in tears for the second day in a row. SERIOUS Dug my heels in though; I am better than that; I'm made of more than that; nothing runs me out of what I HAVE to do! . . . Just stretching afterwards. My body was seriously BURNED . . .

Recovery: NOT recovering well this week, as evidenced by my training the last two days

Body Composition and Look: Still a LONG way off where I want to be

Other Notes: Received some more Erase and Alpha-t2 today (my only today), so will be starting them both again tomorrow (changes reflected in post #1).

[T-Bone]

Don't worry Rosie. I'm sure you will turn things around. I was in the same boat as you today as far as strength goes. Things have a way of balancing out. You can't always be on top. Flowers always have to wither and die before they can bloom.

Ecclesiastes 3:1-9

1To every thing there is a season, and a time to every purpose under the heaven:

2A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted;

3A time to kill, and a time to heal; a time to break down, and a time to build up;

4A time to weep, and a time to laugh; a time to mourn, and a time to dance;

5A time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing;

6A time to get, and a time to lose; a time to keep, and a time to cast away;

7A time to rend, and a time to sew; a time to keep silence, and a time to speak;

8A time to love, and a time to hate; a time of war, and a time of peace.

9What profit hath he that worketh in that wherein he laboureth?

[Rosie Chee]

Don't worry Rosie. I'm sure you will turn things around. I was in the same boat as you today as far as strength goes. Things have a way of balancing out. You can't always be on top. Flowers always have to wither and die before they can bloom.

Ecclesiastes 3:1-9

1To every thing there is a season, and a time to every purpose under the heaven:

2A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted;

3A time to kill, and a time to heal; a time to break down, and a time to build up;

4A time to weep, and a time to laugh; a time to mourn, and a time to dance;

5A time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing;

6A time to get, and a time to lose; a time to keep, and a time to cast away;

7A time to rend, and a time to sew; a time to keep silence, and a time to speak;

8A time to love, and a time to hate; a time of war, and a time of peace.

9What profit hath he that worketh in that wherein he laboureth?

Thank you, T - I needed to read that As hard as it is, this journal is as much about accountability and honesty as much as it is keeping a record of training and supplements, etc.; revealing weakness has never been something I have been good at or done much of (maybe that's why everyone has such a wrong impression of who and what I really am), but have and will do so here. I am only human after all, imperfect and terribly flawed, and no matter what impression one gives off, no one is strong all of the time, and even if it kills us, sometimes we have to admit that and ask for help. He will turn my weakness into strength, though - that I know, and I always have a light in the seemingly impenetrable darkness.

[ScottyDoc]

Rosie, please excuse my extremely late entrance, but I have read through and up to speed, excellent LOG, totally SUBd....

[Rosie Chee]

Rosie, please excuse my extremely late entrance, but I have read through and up to speed, excellent LOG, totally SUBd....

No worries, Al. Thanks and

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer


TRAINING

Cardio - Run:
5.6 km @ 3.5 min/km

Stretch 25 min.


COMMENTS

Mood/Aggression: Settled down quite a bit from yesterday. Took me some time to "calm down" yesterday, with some unusual methods, but I did eventually. Now, mood is better, and trying to KEEP it that way. I'm thankful for those who have been a huge support to me over the last few weeks, throughout everything - know that you have done more for me than you can possibly know, each and every one of you a blessing that I thank God for!

Energy: There.

Mental Focus and Clarity: Got a lot done today.

Endurance: Good.

Quality of Training: A single cardio session today. Ran a little further than the usual three miles as well, albeit not a lot. I was surprised at the pace I did and kept - my endurance and speed is definitely improving, which I am pleased with.

Recovery: Fine after yesterday.

Body Composition and Look: 113.2 pounds at 9.2% bodyfat. Another perfect week re nutrition and training and still the minutest change in body composition - only solidifying the fact that "perfect" as everyone sees it is NOT the OPTIMAL way for me to make progress, especially re fat loss. However, the way I usually do things is not the best either, and I want to move away from it, since my health is definitely important to me. So, from now on it will be a compromise of sorts between "perfect" and the way that works for me, experimenting to find the BEST method for me re nutrition and training for the most effective and successful fat loss.

Other Notes: Only a week to go until my first photoshoot of the year. I'm excited for it, albeit disappointed in myself that I might not be as lean as I want to be - but who knows, I still have a week, being back on Erase is going to make a HUGE difference, and I have done it before (even if only once), so it's possible for me to lose 1.2% bodyfat in a week (although not sure if my body will do it for me). Regardless, no matter what my body composition for this photoshoot, I am going to just have fun with it and relax, and know that I am going to most definitely be as lean as I want to be for the NEXT one and my competition - which I will be eight weeks out from next Sunday!

[ryansm]

I gotta say it's refreshing to see some spirit Rosie, it's a good sign

You're doing great, and I thank you for the journal.

[Rosie Chee]

I gotta say it's refreshing to see some spirit Rosie, it's a good sign

You're doing great, and I thank you for the journal.

This is me fighting back, Ryan

Thanks for helping lift me up

[3clipseGT]

I agree with Ryan for sure. Great log and i enjoy reading it day in and day out. A lot of things good in here, most of all your ability to keep on going Rosie, and i commend you for that!

Your gonna look and do great at your photoshoot!

[Rosie Chee]

I agree with Ryan for sure. Great log and i enjoy reading it day in and day out. A lot of things good in here, most of all your ability to keep on going Rosie, and i commend you for that!

Your gonna look and do great at your photoshoot!

Thank you, Josh Now to crack that more to do everything I can at the last minute and ensure that I am as prepared as I can possibly be in the time that I have left!

[Rahl]

Finish strong girl! Surprise yourself. You CAN do it.

[Rosie Chee]

Finish strong girl! Surprise yourself. You CAN do it.

Here's to it!

[ScottyDoc]

I agree with Ryan for sure. Great log and i enjoy reading it day in and day out. A lot of things good in here, most of all your ability to keep on going Rosie, and i commend you for that!

Your gonna look and do great at your photoshoot!

I have to agree as well, this is one of the most motivational threads I've ever seen, I too enjoy reading it on a daily basis, the quotes alone are worth it! Thanks Rosie!

[Rosie Chee]

I have to agree as well, this is one of the most motivational threads I've ever seen, I too enjoy reading it on a daily basis, the quotes alone are worth it! Thanks Rosie!

Thanks, Al As I just said to someone, I just want to help others make the most if their lives and circumstance; to know that anything is possible if they just believe and have the courage to follow those dreams; dark times are not the end and there is always light - after all, what use is experience if you cannot use it to help others; it doesn't happen to be forgotten!

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, UNSTOPPABLE DETERMINATION." - Ralph Marston


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 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
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. Seated BB Military Press 6 x 10
6. DB Lateral Raises 6 x 10
Alternate Set D -
7. Dips 6 x 10
8. Incline DB Bicep Curls 6 x 10
Alternate Set E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight Leg Raises (half feet to touch bar, half hips to 90 degree flexion) 6 x 10

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

Stretch 23 min.


COMMENTS

Sleep - Time and Quality: Slept for ~3 hours. Got up, had my "first thing" supplements and went straight back to bed to sleep for another ~2 hours.

Mood/Aggression: Had ups and downs today (see comments under "Quality of Training" and "Body Composition and Look"), but pulling out strong and calm.

Energy: I feel shattered. Had a burst of energy during resistance training - getting angry at myself, dragging out the aggressive determination to kick myself in the arse - but now I am just exhausted.

Stress: High.

Endurance: Great - although I am going to be relieved when I go back to 30-45 minute resistance sessions next week, instead of these 90-minute ones!

Strength: None of my resistance sessions this week are going to be about strength, and if it's anything like last week, my strength will peeter out gradually over the course of the week - nope, this week is just about making it as intense as possible, no matter the weight lifted, just surviving!

Pump: It was ok - not really much until Alternate Set D.

Vascularity: Reasonable - noticing that my vascularity seems to be best/strongest after my Push exercises.

Quality of Training: HIIT was not fun. My body was shattered and I barely managed the sprints that I did, which was odd, considering that yesterday was a day off, with high calories. Had a pain to the lateral aspect under right breast throughout - not a stitch, which I would have been used to . . . Resistance session was ok. Started out reasonably. Like last week though, I started getting tired quickly and just wanted it to be over. A migraine and lightheadedness started half-way through Alternate Set A, lingering until the end. I got asked by one of the guys, "Why do you look so mean?" I was like, "I'm tired, grumpy, in pain, and just want this to be over" - which was the truth, although aggressive was probably a better word than "grumpy". But what's some pain? Every time I train I'm in pain, and I push my body to its limits to get that pain. The same guy later said "you make it look easy" re my Dips and Hanging Straight-Leg Raises, which was ironic, given the fact that my face was a mask of pain and aggressive determination, and just before another of the guys asked me if I was ok and needed to lie down, because I was almost curled up on the chair/floor in the recovery periods of my Alternate Set E sets. But, it was a good session overall - at least I know I did my best and stuck at it . . . I didn't want to think about further training when I got home, but I sat myself on the rollers for 20 minutes . . .

Recovery: Stretching helped a little. So did the hot/cold shower after that.

Body Composition and Look: I look different in every mirror and light, and today I got a little depressed and upset with myself when I was downstairs because I looked soft, even though when I was in the gym I was pleased with the definition I was seeing.

Other Notes: It's going to be another "hell" week, my concentration to be focused on competition preparation from next week.

[Rosie Chee]

MOTIVATIONAL QUOTE OF THE DAY

"You don't gain success from taking one big step. You gain success from taking several smaller steps over a period of time. Small victories. One day you lift your head up and notice that you've already accomplished your goal, and that the satisfaction and happiness was in the journey not the destination." - Nick Smith


TRAINING

Cardio - CrossRamp:
a. 2 min @ CR10/R10
b. 18 min @ CR10/R8

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

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 102 rpm

Stretch 23 min.


COMMENTS

Sleep - Time and Quality: Same as yesterday, waking after ~3 hours, getting up and taking my "first thing" supplement doses, and then back to bed, passing out for another hour - didn't feel like I slept that hour at all, but I did, because the clock changed.

Mood/Aggression: More up and down, but mostly up, with many smiles.

Energy: More than yesterday, but not a lot, honestly, and I nearly fell down the stairs (thankfully I didn't) when I went to sit on my rollers after the gym. I just feel completely exhausted - a lot to do with the heat, I believe, since it is stifling and draining; but also some effects from training, since that has been pretty intense.

Mental Focus and Clarity: I have a migraine that makes me not want to do much that requires thinking, but I am pushing past it, because this is an IMPORTANT week and I HAVE to be on the ball for it.

Stress: High.

Joints: My right knee has settled down, with no more pain.

Endurance: Excellent.

Strength: Focus on INTENSITY rather than strength.

Pump: Strong.

Vascularity: Very awesome. Whilst I have more definition (from more muscle and being leaner) in my left side, my right side actually usually has higher vascularity than the former.

Quality of Training: Something different with the CrossRamp pre-weights . . . Resistance training was another 90-minute session. Started out well. Feeling quads after the CrossRamp and Alternate Set A, but moving around with slightly more vigor than yesterday. Migraine started halfway through Alternate Set B, but it didn't bother me as much as yesterday. Didn't have the desire to "stop" today, which was also good. Got nauseous during Alternate Set D, though, and I threw up twice during Alternate Set E (NOT cool). Body was definitely screaming sore afterwards . . . Like yesterday, not feeling like sitting on the rollers when I got home, but I did. I HAVE to just DO it, period! . . .

Recovery: I know that I'm feeling more shattered than usual.

Body Composition and Look: Lighting definitely makes a difference to how one looks - change the lighting and your body can look completely different. Regardless, please with the definition that is getting stronger in my deltoids and arms - now to have that definition (pump and vascularity) that I have when lifting when I am RELAXED (and in photoshoots); just means getting LEANER (which is the goal, since where I am now is not close to where I want to be).