The Female Terminator Chronicles: Cutting for Competition (2011)

Page 2 of 25 First 1234 ... Last
  1. 131 Days out from Competition


    MOTIVATIONAL QUOTE OF THE DAY

    "Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all. " - Norman Vincent Peale


    TRAINING

    HIIT Cardio - Run:
    a. 4 min jogging
    b. 16 x 20 sec sprint/10 sec easy
    c. 10 min jogging

    Shoulders/Hamstrings (1 min recovery between sets):
    1. Behind-the-neck BB Military Press 6 x 8
    2. BB Military Press 6 x 10
    3. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12

    Post-Weights Cardio - Run:
    3 miles @ 5.8 min/mile (i.e. 3.6 min/km) pace

    Stretch 20 min.


    COMMENTS

    Sleep - Time and Quality: ~4 hours. Fresh and perky on waking!

    Mood/Aggression: Determined to remain upbeat and positive!

    Energy: Definitely there, especially post-am weights, which was a surprise.

    Endurance: AMAZING!

    Strength: Excellent.

    Pump: Very high through deltoids.

    Vascularity: Good.

    Quality of Training: HIIT Run was great - definitely love running outside more than on an indoor track or treadmill. Weather was like a crisp Christchurch morning - nice. Was surprised at my pace, honestly, given what my running on the indoor track at the gym has been like. Had the energy for more efforts - so going to be returning to my higher efforts from now on . . . Resistance training was great. Deep burn and icy feel through my deltoids during Behind-the-neck Military Press - some nerves being affected there, which is normal. Hit up 18 sets . . . Post-Weights Cardio was the BIGGEST surprise I have had in ages, and definitely the most unexpected during training in at least a YEAR! Given the fact that I had ALREADY completed a HIIT Run outside with half of it uphill pre-weights, I was not expecting to be going very fast at all POST-weights. I covered the distance in the FASTEST time I have EVER done in the whole entire time I have been in the US, and at a pace I would have found difficult to maintain over that distance when I AM my usual fitness! Definitely pleased, but also confused. Freak one-off? We'll see soon enough . . .

    Recovery: Not noticing anything yet re feeling tired.

    Appetite: Trying something new but still to plan re nutrition - a modification on intermittent fasting (thanks, Nick), with the bulk of my calories and carbohydrates in the meal/s (if double sessions that day) post-training, maintaining the food consumed in the modification of the Paleo Diet (as noted in post #1). Hoping that this will FINALLY allow me to CONQUER my disciplinary issues with food and my lifetime of an endless appetite and excessive eating!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  2. 130 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain." - Frank Herbert, Dune - - Bene Gesserit Litany Against Fear



    TRAINING

    Session 1

    Arms (1 min recovery between supersets):
    Superset A -
    1. Close-Grip BB Bicep Curls 8 x 12
    2. Close-Grip Flat BB Bench Press 8 x 6

    Post-Weights Cardio - Treadmill:
    a. 4 x 2.5 min @ 14.4 km/hr / 30 sec rest

    Arms (1 min recovery between supersets):
    Superset B -
    3. DB Bicep Curls 4 x 12, 8, 8, 6
    4. Dips 4 x 8, 8, 8, 6
    Superset C -
    5. DB Concentration Curls 4 x 8 per side
    6. V-Bar Tricep Push-Downs 4 x 6

    Post-Weights Cardio - Treadmill:
    a. 2 x 1 min @ 14.4 km/hr / 30 sec rest
    b. 2 x 1 min @ 15.2 km/hr / 30 sec rest
    c. 2 x 1 min @ 16 km/hr / 30 sec rest
    d. 1 x 1 min @ 16.8 km/hr

    Stretch 20 min.

    Session 2

    Arms/Shoulders (1 min recovery between supersets):
    Superset A -
    1. EZ-Bar Bicep Curls 4 x 21s
    2. DB French Press 4 x 6
    Superset B -
    3. Single-Arm DB Lateral Raises 4 x 8 per arm
    4. Plate Hammer Raises 4 x 6

    Post-Weights Cardio - CrossRamp:
    10 min @ R10/CR10

    Arms/Shoulders (1 min recovery between sets):
    5. DB Hammer Bicep Curl/Clean and Press 4 x 8, 8, 6, 6

    Post-Weights Cardio - Run 10 min.


    COMMENTS

    Sleep - Time and Quality: ~9 hours sleep.

    Mood/Aggression: Interesting. Mostly positive.

    Energy: Definite energy.

    Joints: Left wrist has been aching a little, but it is not excruciating as it has been.

    Endurance: Great.

    Strength: Increasing the weighs with some exercises, seeing that my strength is still gaining.

    Pump: Strong.

    Vascularity: Not as strong as it has been, but decent.

    Quality of Training: Did something a little different today - starting with resistance training, going to a brief stint of cardio, then back to more weights, finishing with cardio. It was good - an interesting way of changing things up and keeping motivation going . . . Going to work my lateral delts in tonight's session, since I passed out last night close to when I was supposed to do my pm training session . . .

    Recovery: My hamstrings are FEELING it from yesterday!

    Body Composition and Look: I can see my top two abs - needs to be a whole lot BETTER!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  3. Subbed. Nice quotes by the way, had to read all of them

  4. Quote Originally Posted by g0hardorgohom View Post
    Subbed. Nice quotes by the way, had to read all of them
    Thanks
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. 129 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "Sometimes in life you want to be different than you normally are. Step into the box of unknown. We all have insecurities, even me, we rise above when we challenge ourselves and dare to explore." - Monica Brant


    TRAINING

    HIIT - Run:
    a. 4 min jogging
    b. 8 x 20 sec sprint/10 sec easy
    c. 14 min jogging

    Stretch 20 min.


    COMMENTS

    Sleep - Time and Quality: ~6 hours sleep. Still not going to sleep until the time I want to be GETTING UP - which is annoying and frustrating to say the least (training in the evening is not exhausting me and having me ready to fall into bed asleep as I thought it might, but keeping me WIDE AWAKE)! GOT to get back into SCHEDULE!

    Mood/Aggression: I had a huge smile on my face this morning.

    Endurance: Good.

    Pump: LEGS!

    Quality of Training: HIIT was good - definitely prefer running outside. Uphill and inclines. Sprints were good. Feeling my legs - especially calves.

    Recovery: My arms and deltoids and legs ACHE.

    Other Notes: Another adjustment to my training schedule (changes reflected in post #1), since I'm finding that I need to have a day between every 2-3 days of weights, particularly if I am doing 2-a-day resistance sessions. Adjustments as below (starting next week):

    Day 1***: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings

    Day 2***: Cardio 20 min + Stretch 20-30 min + Arms/Abs

    Day 3***: HIIT Cardio + Stretch 20-30 min

    Day 4***: Cardio 20 min + Stretch 20-30 min + Back/Chest

    Day 5***: HIIT Cardio + Stretch 20-30 min + Full-Body

    Day 6: Cardio 20 min + Stretch 20-30 min

    *** 2-a-day trainings on 3-5 of these days, with the second session at least 20 minutes.

    Once a week when required is a Day Off, training continued afterwards from where I left off before it.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  6. Go Rosie Go!
  7. 128 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "Live life, be creative and have EXPECTATIONS. It is those very expectations that will inspire you to extend yourself and drive you to achieve your full potential. Limited expectations will deliver limited results, whilst HUGE expectations will deliver the results you deserve." - Andrew Horton


    TRAINING

    Session 1

    Back (1 min recovery between sets):
    1. Reverse Rows 4 x 8, 7, 6, 5
    2. Supinated BB Bent Over Row 4 x 8, 7, 6, 5
    3. Supinated Lat Pull-Down (in squat position) 4 x 8, 7, 6, 5
    4. T-Bar Row 4 x 8, 7, 6, 5

    Post-Weights Cardio - Treadmill:
    a. 2 x 90 sec @ 15.2 km.hr / 30 sec rest
    b. 2 x 60 sec @ 15.2 km.hr / 30 sec rest
    c. 4 x 30 sec @ 15.2 km.hr / 30 sec rest
    d. 4 x 30 sec @ 16 km.hr / 30 sec rest
    e. 4 x 30 sec @ 16.8 km.hr / 30 sec rest

    Stretch 20 min.

    Session 2

    Chest (1 min recovery between sets):
    1. Flat BB Bench Press 4 x 8


    COMMENTS

    Sleep - Time and Quality: ~8 hours sleep. Less than ideal.

    Mood/Aggression: Mixed bag of emotions today.

    Energy: Good - definitely need to run MORE.

    Endurance: Good.

    Strength: Going up.

    Pump: In arms.

    Vascularity: Strong.

    Quality of Training: Back resistance session was ok. Pushed myself to go heavier . . . Post-Weights Cardio was good - definitely need to do more running. OUTSIDE is BETTER and needs to be done PRE-weights! . . .

    Recovery: My delts and arms are still recovering.

    Other Notes: My thoughts and prayers are with those I love back home. The world is changing, and I wonder what home is going to be like when I go back.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  8. It's a great speech, T - I actually used part of it as my "Quote of the Day" on 27 February! One of the best - probably the most motivational speech ever! Powerful. THAT is a man who does not, can not, and will not ever give up!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. 127 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb


    TRAINING

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

    Chest/Abs (1 min recovery between sets):
    1. Flat BB Bench Press 4 x 10, 9, 8, 7
    2. Incline DB Bench Press 4 x 8
    3. Push-Ups (feet on bench, hands on swissballs) 4 x 10, 9, 8, 7
    4. Cable Crossovers 4 x 10
    5. Rope Crunch 5 x 20

    Post-Weights Cardio - Treadmill:
    a. 1 x 90 sec @ 15.2 km/hr / 30 sec rest
    b. 4 x 40 sec @ 16 km/hr / 20 sec rest
    c. 4 x 30 sec @ 16.6 km/hr / 30 sec rest

    Stretch 20 min.


    COMMENTS

    Sleep - Time and Quality: ~5 hours, but going to bed an hour or so AFTER I WANT TO BE GETTING UP! Wondering WTF re inability to go to sleep until so late!

    Joints: Left wrist pain turning to stiffness.

    Endurance: Fine.

    Strength: Nothing wrong with this, even with the wrist pain.

    Quality of Training: HIIT was fine . . . Because yesterday did not happen as planned re pm training, I did Chest today instead of Full-Body . . .

    Body Composition and Look: Upper back and upper midsection definition becoming more.

    Other Notes: This week has still not happened as planned, with only four resistance sessions instead of five, and training not quite yet at Maintenance, so I am just letting it go instead of dwelling on it and depressing myself, moving forward and NOT going to let next week continue like this!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  10. Rosie, as far as "Other notes:". I say whats done is done. Just keep hitting it hard, forget the negative and focus on the positive. Those who dwell on the past are doomed to repeat it!.

    Keep on Truckin Rosie!

  11. Quote Originally Posted by T-Bone View Post
    Rosie, as far as "Other notes:". I say whats done is done. Just keep hitting it hard, forget the negative and focus on the positive. Those who dwell on the past are doomed to repeat it!.

    Keep on Truckin Rosie!
    Sure is. As Edward Fitzgerald said, "The moving finger writes; and having writ moves on: nor all thy Piety and Wit shall lure it back to cancel half a line, Nor all thy tears wash out a word of it." Regret won't do anything, so all I am going to take from it is the experience, knowing what needs to be changed for me to be successful at what I want to achieve.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  12. How goes it Rosie? Been busy and need to catch up here later on your progress.


  13. Quote Originally Posted by ryansm View Post
    How goes it Rosie? Been busy and need to catch up here later on your progress.
    I'll see tomorrow re body statistics progress, Ryan. Otherwise, training has been ok - not the best, but getting there. How have YOU been?
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  14. Quote Originally Posted by Rosie Chee Scott View Post
    I'll see tomorrow re body statistics progress, Ryan. Otherwise, training has been ok - not the best, but getting there. How have YOU been?
    I've been pretty good, just re-injured my back being careless and going too heavy. School has got me living the hermit life right now, lol.

    By the way love your motivational quotes...


  15. Quote Originally Posted by ryansm View Post
    I've been pretty good, just re-injured my back being careless and going too heavy. School has got me living the hermit life right now, lol.

    By the way love your motivational quotes...
    I hope you recover quickly!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  16. sub'd in ... your detail is amazing... someday when I do my first log, I will base it off of yours... although I'm sure it will still come up short...

    great job, keep at it !!

  17. Agree with blue almost word for word, subscribed too.
    It'll be a lot easier for me to follow here.
    Keep up the great work Rosie if u desire to inspire ur doing it exceedingly well
    I love the proverb u used today, it's been my sig on my log for a few years now and when i just saw it, it really got to me all over again. thnx for that
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  18. Quote Originally Posted by bluerocket View Post
    sub'd in ... your detail is amazing... someday when I do my first log, I will base it off of yours... although I'm sure it will still come up short...

    great job, keep at it !!
    If you think THIS is detail, you should see my FIRST log/s, LOL - THAT was detail But thanks and


    Quote Originally Posted by Mrodz View Post
    Agree with blue almost word for word, subscribed too.
    It'll be a lot easier for me to follow here.
    Keep up the great work Rosie if u desire to inspire ur doing it exceedingly well
    I love the proverb u used today, it's been my sig on my log for a few years now and when i just saw it, it really got to me all over again. thnx for that
    Thanks and no worries - the quotes are not just to inspire others, but to help me as well
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  19. 125 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "Don't compromise yourself. You're all you've got." - Janis Joplin


    TRAINING

    Session 1

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

    Shoulders/Hamstrings (1 min recovery between sets):
    1. Behind-the-neck BB Military Press 5 x 8, 7, 6, 5, 4
    2. BB Military Press 5 x 8, 7, 6, 5, 4
    3. Stiff-Legged BB Deadlifts (BB/plate to touch floor) 5 x 10

    Stretch 20 min.

    Session 2

    Cardio - CrossRamp:
    10 min @ R10/CR10

    Shoulders/Hamstrings (1 min recovery between supersets):
    Superset A -
    1. Single-Arm DB Lateral Raises 2 x 12 per side
    2. Lying Leg Curls 2 x 12
    Superset B -
    3. Single-Arm DB Lateral Raises 2 x 12 per side
    4. Single-Leg DB Deadlifts 2 x 12 per side
    Superset C -
    5. Plate Hammer Raises 4 x 6
    6. Seated DB Rear Raises 4 x 8

    Post-Weights Cardio - CrossRamp:
    10 min @ R10/CR10


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Flat, but determined.

    Stress: HIGH.

    Endurance: Fine.

    Strength: Increased the weights used - pulled right side of neck down into shoulder on fourth set of Behind-the-neck BB Military Press.

    Quality of Training: HIIT needs to be more EXPLOSIVE . . . Resistance training was ok . . .

    Recovery: I can barely turn my head in either direction without PAIN, and extending my neck hurts like hell as well - hope it passes soon!

    Body Composition and Look: 12% bodyfat at 125.8 pounds. My body is all over the place lately - up and down re body composition, not knowing WHAT it wants to do. Completely UNACCEPTABLE! I know what I want it TO do and it had better start falling in line!

    Other Notes: A huge smile and thanks to Eric because I received my 7-KE Topical Spray in the mail this afternoon, so will be using ~150mg of that before every LipoBURN application from now on (changes reflected in post #1)
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  20. 124 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "Champions aren't made in gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." - Muhammed Ali


    TRAINING

    Session 1

    Cardio - Rollers:
    20 min in 39x17 @ 116 rpm

    Arms/Abs (1 min recovery between sets):
    1. EZ-Bar Bicep Curls 5 x 21s
    2. Flat Close-Grip BB Bench Press 5 x 5
    3. Seated Cable Crunch 5 x 20

    Stretch 20 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x17 @ 116 rpm

    Arms/Abs (1 min recovery between alternate sets/supersets):
    Alternate Set A -
    1. Close-Grip BB Bicep Curls 4 x 12
    2. Weighted Dips 4 x 5
    Alternate Set B -
    3. DB Zottoman Curls 4 x 12
    4. V-Bar Tricep Push-Down 4 x 5
    Alternate Set C -
    5. Alternate DB Bicep Curls 4 x 12 per side
    6. Overhead Rope Tricep Extension 4 x 12
    Superset -
    7. Rope Crunches 2 x 15
    8. Plank 2 x 1 min

    Post-Weights Cardio - CrossRamp:
    10 min @ R10/CR10


    COMMENTS

    Mood/Aggression: Positive and refreshed.

    Stress: Very high.

    Joints: Left wrist was in dull pain.

    Endurance: Good.

    Strength: Good.

    Pump: A little in biceps during am session. Strong throughout arms during pm session.

    Vascularity: Great. During pm session, the right side came out faster than the left, but in the end, it did not disappoint.

    Quality of Training: Rollers were good . . . Resistance session was fine as well . . . Second training session was great. Need to cut the recovery time down though, methinks . . .

    Recovery: Neck still hurts when turn head to the right.

    Body Composition and Look: Got told after my pm training session that my arms are looking the best that they ever have, nice and full. Yep, the extra muscle mass there is definitely noticeable - now to KEEP it and lose all the LOWER half!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  21. go, rosie!!!
    GOD, FAMILY, COUNTRY!!!
  22. 123 Days Out


    MOTIVATIONAL QUOTE OF THE DAY

    "If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you." - Monica Brant


    TRAINING

    HIIT Cardio - Run:
    a. 4 min jogging
    b. 26 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 20 min.


    COMMENTS

    Sleep - Time and Quality: Going to sleep at the time wanting to be getting up. The double resistance sessions are actually taking more out of me overall than expected, and I am sleeping for 6-8 hours.

    Mood/Aggression: Positive I have my confidence back - in me and my ability to achieve what I want by when I want it!

    Energy: Definite energy - it's lasting quite a while as well throughout the day.

    Libido: Highish.

    Joints: Left wrist a dull ache.

    Endurance: Good.

    Vascularity: Strong.

    Quality of Training: HIIT was good. More sprints. Feeling a little dead heavy though.

    Recovery: Sleeping longer after a day of double resistance sessions . . . A little stiff in legs today . . .

    Body Composition and Look: Top two abs perfect right now - now for the REST of me!

    Other Notes: It's my last day using Shift today (changes reflected in post #1) . . . I am looking forward to having TWO summers this year! Looking forward to going home, seeing family and friends, and celebrating the newness of life that this year will have brought! It's been a long time in coming . . .
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  23. Quote Originally Posted by Rosie Chee Scott View Post
    I have my confidence back - in me and my ability to achieve what I want by when I want it!

    Other Notes: It's my last day using Shift today (changes reflected in post #1) . . . I am looking forward to having TWO summers this year! Looking forward to going home, seeing family and friends, and celebrating the newness of life that this year will have brought! It's been a long time in coming . . .
    Best thing ive heard all day!! very happy Rosie

  24. Quote Originally Posted by Liftergym33 View Post
    Best thing ive heard all day!! very happy Rosie
    No news for you yet? Want me to come and beat their ass?
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  25. Sounds like things are starting to come together for ya!! Either way, I love your dedication!!
    Check out NTBM at NutraPlanet NOW!!

    http://www.nutraplanet.com/manufacturer/need-to-build-muscle/
  •   

      
     

Similar Forum Threads

  1. Replies: 179
    Last Post: 03-06-2011, 07:09 PM
  2. The Female Terminator Chronicles: REVOLUTION (2010)
    By Rosie Chee in forum Workout Logs
    Replies: 198
    Last Post: 05-01-2010, 07:30 PM
  3. The Female Terminator Chronicles
    By Rosie Chee in forum Supplement Logs
    Replies: 1034
    Last Post: 01-01-2010, 06:50 PM
  4. Replies: 493
    Last Post: 07-31-2008, 07:06 PM
  5. New Terminator -sarah Conner Chronicles
    By anabolicrhino in forum General Chat
    Replies: 12
    Last Post: 05-24-2007, 06:13 PM
Log in
Log in