The Female Terminator Chronicles: Cutting for Competition (2011)

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  1. Quote Originally Posted by Rosie Chee Scott View Post
    No news for you yet? Want me to come and beat their ass?
    Yup!!!

    Quote Originally Posted by Rosie Chee Scott View Post
    [B!

    Body Composition and Look: Down 6.2 pounds in five days - withOUT a decrease OR change in calorie and carbohydrate consumption (just manipulating carbohydrate intake around training times), and at LESS than Maintenance training volume (only ~20 minutes of cardio a day and four days of resistance training)!
    Nice!!! how do you manipulate the carb intake, Rosie?


  2. Quote Originally Posted by 3clipseGT View Post
    Late but im here Rosie! Kick ass and take names like you usualy do!
    Josh!


    Quote Originally Posted by Liftergym33 View Post
    Yup!!!



    Nice!!! how do you manipulate the carb intake, Rosie?
    They need a big

    Doing 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 mentioned in post #1. I was going to allow myself one "free" day a week where I did not have to stick to either and just do whatever whenever (if I felt like it), but after doing this last night and feeling like crap after it, I will no longer be doing it - not just for that, but for my mental and physical health and well-being as well. I've felt great all week - no point in ruining that, and a "free" day can just include something say if I want to go out for dinner, etc.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  3. 16 weeks out from Competition


    MOTIVATIONAL QUOTE OF THE DAY

    "Attitude determines your success...or your failure. Attitude turns troubles...into blessings. Attitude sets the altitude!" - Gina Ostarly


    TRAINING

    Cardio - Rollers:
    20 min in 39x17 @ 104 rpm

    Stretch 25 min.


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Stress: High.

    Endurance: Good.

    Pump: Only in legs.

    Vascularity: Normal - and there is a new 'normal'.

    Quality of Training: Day 6 is going to be 20 minutes of cardio - if I decide to make it HIT that's fine, but I am not going to force it, especially knowing how shattered I was yesterday after the previous five days, and that is just the START! Training was a nice and 'easy' rollers session today - hopefully my lower body will be fine for tomorrow.

    Recovery: I was so sore yesterday it wasn't funny - lower body especially, glutes and quads, tight and stiff, no doubt from the Jump Squats on Friday, with the run I did in the evening not helping either.

    Other Notes: This last week has let me see how my body handles what it HAS to be doing. Cardio was a mere ~20 minutes on training days - this needs to be upped to 20-60 minutes. Resistance sessions were fine, but by Day 5 I was shattered, and even though the session was intense, it was done almost at collapsing. This week was 'baseline' re nutrition and training like this, and next week is only going to be BETTER!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL QUOTE OF THE DAY

    "Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results." - Anonymous


    TRAINING

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

    Shoulders/Hamstrings (1 min recovery between sets, 30 sec recovery between alternate sets):
    1. Behind-the-neck BB Military Press 5 x 8, 6, 5, 4, 3
    2. BB Military Press 5 x 6, 5, 5, 4, 4
    Alternate Set A -
    3. Single-Arm DB Lateral Raises 4 x 10 per side
    4. DB Clean and Press 4 x 10
    Alternate Set B -
    5. Seated DB Rear Raises 4 x 10
    6. Plate Hammer Raises 4 x 10
    7. Stiff-Legged BB Deadlifts (on 6" box, BB to ground) 4 x 10
    8. Lying Leg Curls 4 x 10

    Post-Weights Cardio - Rollers:
    a. 10 min in 39x18 @ 110 rpm
    b. 10 min in 39x17 @ 110 rpm

    Stretch 22 min.


    COMMENTS

    Mood/Aggression: Had a few great conversations this morning which made me think and set a few things in motion in my mind. I am in a good place and it can only get better!

    Energy: Endless.

    Mental Focus and Clarity: Couldn't be better.

    Stress: High.

    Libido: It's going to be an active evening later

    Joints: My biceps' tendons are playing up again - which is normal on Shoulders' day, but even more sharp and painful than usual, and I had to literally dig my nails in for pressure on my right one during Single-Arm DB Lateral Raises else they would have not been done very well. Left wrist is still aching - not sure why.

    Endurance: Great.

    Strength: Strength was a little down on some exercises today, but up on others.

    Pump: A little - more pain than pump.

    Vascularity: Some - not as strong as it has been, though.

    Quality of Training: HIIT was ok. A little slower than it has been today. I'm going to have to build my speed endurance up again . . . Resistance session was good. Trained a little later today and the weights room at the gym was pretty full. My biceps' tendons were causing pain, and some with wrists, so a lot of grimacing and making faces in the mirror. It was a longer session than I have done for quite a while today, but it's the only session for today (instead of doing two), so it's ok. Was feeling my hamstrings pretty well after even the first set of Stiff-Legged BB Deadlifts . . . Decided to go home and sit on my rollers afterwards, to help re recovery of my legs . . .

    Recovery: Legs still feel somewhat shattered from last week, which is odd. Going to notice my shoulders tomorrow.

    Other Notes: I feel like I have a LONG way to go to get to where I want to be, but I KNOW that I WILL get there with NO more interruptions or adjustments! I am a "work in progress", but getting closer to refining that rough rock into something stunning!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. There's NOTHING you can't do if you want it ENOUGH!


    MOTIVATIONAL QUOTE OF THE DAY

    "It's not who you are that holds you back, it's who you think you're not. Ya know its funny, in life we have tons of people that are quick to tell us what we can't do and ya know what? That's simply because they want to keep you down...their life sucks so they want your life to suck. Take control in whatever it is and DO IT FOR YOU!!!" - Walt Ostarly


    TRAINING

    Session 1

    Arms/Abs (1 min recovery between trisets):
    Triset -
    1. EZ-Bar Bicep Curls 6 x 21s
    2. Flat Close-Grip BB Bench Press 6 x 8
    3. Seated Cable Crunches 6 x 20

    Post-Weights Cardio - Rollers:
    20 min in 39x17 @ 104-106 rpm

    Stretch 22 min.

    Session 2

    Cardio - CrossRamp:
    10 min @ R10/CR10

    Arms/Abs (30 sec between alternate sets):
    Alternate Set A -
    1. Close-Grip BB Bicep Curls 4 x 12
    2. Weighted Dips 4 x 6
    Alternate Set B -
    3. Close-Grip BB Bicep Curls 4 x 6
    4. Dips 4 x 8
    Alternate Set C -
    5. Incline DB Bicep Curls 4 x 12
    6. DB French Press 4 x 6
    Alternate Set D -
    7. Alternate DB Bicep Curls 4 x 12 per side
    8. V-Bar Tricep Push-Downs 4 x 6
    Alternate Set E -
    9. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 x 50
    10. Bicycle 1 x 50


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Taking control!

    Energy: Good.

    Mental Focus and Clarity: Doing what has to be done.

    Stress: High.

    Libido: Later.

    Joints: Left wrist a dull ache.

    Endurance: Good.

    Strength: Improving on all fronts.

    Pump: Strong right from the start.

    Vascularity: Excellent.

    Quality of Training: Did weights before cardio in the first session. Wore a sweatshirt during training and got heated up pretty fast to almost unbearable. I get overheated easily when exercising and don't know how people can wear so many clothes during training - I'm not one to train in a sports bra and tiny short, but I see the benefits of them re ventilation . . . Second resistance session was good. Pushed myself, even when my left wrist tightened up so much it would almost not move. After Alternate Set B the weights were not the heaviest, but they were heavy enough to be intense. Definition, especially in biceps and rear deltoids coming through well. Vascularity strong in the second half of the session . . .

    Recovery: Shoulders are fine after yesterday - it's my back and legs I am noticing.

    Appetite: Definitely have NO desire now to stray from the nutrition plan I have set myself. A VERY good thing!

    Body Composition and Look: A Work in Progress.

    Other Notes: Me, intimidating? Seriously, I am baffled every time someone says this to me. How on earth do you add two and two and get five?
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  6. Looking good Rosie. Many people find anyone "intense" intimidating. I think you're just fine. LOL.

    I have to agree with you about people who wear a lot of layers when training. I drench a tshirt. I can't stand to be super hot when lifting. I have a few guys at my gym that start out in sweats and slowly drop layers until they're in a tshirt and pants. I just start that way. Less laundry anyway.

  7. Quote Originally Posted by Rahl View Post
    Looking good Rosie. Many people find anyone "intense" intimidating. I think you're just fine. LOL.

    I have to agree with you about people who wear a lot of layers when training. I drench a tshirt. I can't stand to be super hot when lifting. I have a few guys at my gym that start out in sweats and slowly drop layers until they're in a tshirt and pants. I just start that way. Less laundry anyway.
    I didn't mean re training but in general, LOL. But yeah, interesting to see others' perspective of oneself.

    I'm starting to get heat rashes when I'm training, so I stick to wearing tanks and t-shirts and boardies. Not much less laundry when you go through 3-4 changes of clothes a day, LOL
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  8. Quote Originally Posted by Rosie Chee Scott View Post
    I didn't mean re training but in general, LOL. But yeah, interesting to see others' perspective of oneself.

    I'm starting to get heat rashes when I'm training, so I stick to wearing tanks and t-shirts and boardies. Not much less laundry when you go through 3-4 changes of clothes a day, LOL
    Haha! Good point!

    When I last used Eviscerate I gave myself a bad heat rash from training after applying it. Guess the new "Smolder" version may be better for that.

  9. Quote Originally Posted by Rahl View Post
    Haha! Good point!

    When I last used Eviscerate I gave myself a bad heat rash from training after applying it. Guess the new "Smolder" version may be better for that.
    I never got heat rashes from using either Eviscerate or Eviscerate Smolder. However, my skin is so sensitive now that I've had to stop even the Smolder because the cold burn/tingle is too much for it. Whilst it is a regret because both products work exceptionally well, I am fortunate enough that the 7-KE Topical Spray and LipoBURN also work just as well - with the added benefits of none of the burning, water retention, or bloating that occurs during use of the aforementioned products. The 7-KE is actually the BEST topical I have used to date, even better than the original DermaTherm, which was at the top of my list for so long.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  10. Quote Originally Posted by Rosie Chee Scott View Post
    I never got heat rashes from using either Eviscerate or Eviscerate Smolder. However, my skin is so sensitive now that I've had to stop even the Smolder because the cold burn/tingle is too much for it. Whilst it is a regret because both products work exceptionally well, I am fortunate enough that the 7-KE Topical Spray and LipoBURN also work just as well - with the added benefits of none of the burning, water retention, or bloating that occurs during use of the aforementioned products. The 7-KE is actually the BEST topical I have used to date, even better than the original DermaTherm, which was at the top of my list for so long.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
  11. Be ALIVE!


    MOTIVATIONAL QUOTE OF THE DAY

    "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive." - Howard Thurman


    TRAINING

    Session 1

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

    Stretch 21 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x17 @ 110-112 rpm


    COMMENTS

    Sleep - Time and Quality: On and off for ~10 hours - was a great second resistance session last night and it shattered me to pieces!

    Mood/Aggression: Soaking up the possibilities and the positive I have been listening to this for hours on repeat the last few days - so could be helping with that. AWESOME video!


    Energy: There.

    Mental Focus and Clarity: Has to be there.

    Endurance: Great.

    Quality of Training: BEST HIIT Run yet! Even though it was cold, windy and raining, I was fast, which surprised me considering how tight my hamstrings are right now and how painful they have been just walking. Maybe the cold made me run faster, LOL. Anyways, run was great. I felt great. Happy that my speed endurance is returning

    Recovery: Anterior deltoids DOMS. Lower back DOMS. Hamstrings DOMS. My body is tight and sore right now - but I feel GREAT!

    Other Notes: It started SNOWING this afternoon!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. Your Life is YOUR Choice!


    MOTIVATIONAL QUOTE OF THE DAY

    "Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee


    TRAINING

    Session 1

    Cardio - Run:
    3 miles @ 4 min/km pace

    Back (1 min recovery between sets):
    1. Supinated BB Bent Over Rows 6 x 10
    2. Reverse Rows (feet on bench) 6 x 8
    3. Supinated Lat Pull-Downs 6 x 8

    Post-Weights Cardio - Rollers:
    20 min in 39x17 @ 106-112 rpm

    Stretch 27 min.

    Session 2

    Chest (1 min recovery between sets):
    1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
    2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
    3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6

    Post-Weights Cardio - Treadmill:
    a. 1 min @ 14.4 km/hr / 30 sec rest
    b. 5 x 1 min @15.2 km/hr / 30 sec rest
    c. 1 x 1 min @ 16 km/hr


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: On a roll, baby!

    Energy: Leaps and bounds, training wanting to go on and on . . .

    Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.

    Endurance: Awesome!

    Strength: Better than last week.

    Pump: Reasonable.

    Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again

    Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .

    Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.

    Body Composition and Look: Upper body from hips up is starting to look semi-decent.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  13. Stand for You!


    MOTIVATIONAL QUOTE OF THE DAY

    "If you believe in something then stand by it! Live it and let it represent you! Don't let people, places and things define who you truly know you are!" - Ben Booker


    TRAINING

    Session 1

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

    Stretch 22 min.

    Session 2

    Full-Body (1 min recovery between supersets):
    Superset A -
    1. Plate Hammer Raises 2 x 6
    2. Single-Arm Lateral Raises 2 x 12 per arm
    Superset B -
    3. Dips 2 x 6
    4. EZ-Bar Bicep Curls 2 x 15
    Superset C -
    5. Reverse Rows 2 x 6
    6. Push-Ups (on fists, feet on floor) 2 x 12
    Superset D -
    7. Squat Jumps 2 x 6
    8. Alternate Backward Lunges 2 x 15 per side
    Superset E -
    9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 6
    10. Bicycle 2 x 15 per side


    COMMENTS

    Mood/Aggression: Spoke to family today - made me smile a bit, take my mind off the fatigue I have been feeling all day.

    Energy: Shattered - which is why I did my resistance session in the evening, and even then, it was pushing it.

    Stress: Extra high.

    Endurance: Good.

    Strength: Full-Body sessions are not about strength.

    Pump: Reasonable.

    Vascularity: Ok.

    Quality of Training: HIIT Run was ok. Seemed to take a lot out of me though - although, it's Friday, and I felt like this last Friday as well . . . Resistance session my body did not feel like doing, but my mind knew I had to do it, so it FORCED it . . .

    Recovery: The rest of the week seems to catch up on me on Friday and I spend a day or so recovering from it before the next week.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  14. I really admire your dedication Rosie. When I have days like those where I am just not feeling it I end up either not working out as planned or doing a half as5 workout. I way you just power through it no matter what is a great characteristic.

    BTW loving the quotes as always
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  15. ^^ ditto

    wish I had more to say, but he got it all in there
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  16. Quote Originally Posted by JudoJosh View Post
    I really admire your dedication Rosie. When I have days like those where I am just not feeling it I end up either not working out as planned or doing a half as5 workout. I way you just power through it no matter what is a great characteristic.

    BTW loving the quotes as always
    Well, I DID consider just leaving it at the HIIT Run and doing the Full-Body session today, but knowing that I am going to feel like the worst thing in the gutter EVERY Friday made me push through and just do it anyway!

    Thanks, Josh - I'm needing them myself to get through some days, remind me what I'm fighting for, and Ben is a great mentor to me!


    Quote Originally Posted by Mrodz View Post
    ^^ ditto

    wish I had more to say, but he got it all in there
    Cheers, lady
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  17. Your life is your own!


    MOTIVATIONAL QUOTE OF THE DAY

    "No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change." - Barbara DeAngelis


    TRAINING

    Cardio - HIT:
    a. Treadmill @ 16 km/hr 1 min
    b. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 min
    c. Treadmill @ 16 km/hr 1 min
    d. Swissball Rollouts 1 min
    e. Treadmill @ 16 km/hr 1 min
    f. Swissball Crunches (270 to 180 degrees)
    g. Treadmill @ 16 km/hr 1 min
    h. Side (left) Plank 1 min
    i. Treadmill @ 16 km/hr 1 min
    j. Plank 1 min
    k. Treadmill @ 17.6 km/hr 1 min
    l. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 min
    m. Treadmill @ 17.6 km/hr 1 min
    n. Swissball Rollouts 1 min
    o. Treadmill @ 17.6 km/hr 1 min
    p. Swissball Crunches (270 to 180 degrees)
    q. Treadmill @ 17.6 km/hr 1 min
    r. Side (right) Plank 1 min
    s. Treadmill @ 17.6 km/hr 1 min
    t. Plank 1 min

    Stretch 22 min.


    COMMENTS

    Mood/Aggression: Of sorts.

    Energy: Some.

    Endurance: Good.

    Quality of Training: I don't feel like I've done ENOUGH this week and had to punish myself for my lack of discipline last night. So I did HIT. My legs were actually ok during the treadmill "efforts"; it was the swissball crunches that caused cringing and I had a sharp pain in my right side during them. Soldiered on through though and was pleased on completion, feeling surprisingly REFRESHED.

    Recovery: I actually feel BETTER AFTER today's training than I did during it or than I've been all week! Interesting, but good!

    Other Notes: Every experience we have becomes part of who we are. How we choose to let those experiences affect us is our choice. If you're not who you want to be, do something about it! Change. Become who you want to be and don't let anyone try and make you into something else! Your life is your own. Live it how YOU want to!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  18. Hey Rosie!! I saw this and thought of you

    "Do not throw away the hero in your soul. Hold holy your highest hope."
    - Friedrich Nietzsche

    I've only just been introduced to Neitzche but I really loved this quote thought you might get a kick out of it too, then again you've prob already seen it

    Great work!
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  19. Quote Originally Posted by Mrodz View Post
    Hey Rosie!! I saw this and thought of you

    "Do not throw away the hero in your soul. Hold holy your highest hope."
    - Friedrich Nietzsche

    I've only just been introduced to Neitzche but I really loved this quote thought you might get a kick out of it too, then again you've prob already seen it

    Great work!
    Awesome quote! Thanks, lady
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  20. Adjusting the Gameplan...Again...


    MOTIVATIONAL QUOTE OF THE DAY

    "Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance." - Bruce Barton


    TRAINING

    This week's Day Off.


    COMMENTS

    Sleep - Time and Quality: No more time for allowing this falling asleep and waking when it happens - SCHEDULE has to happen NOW!

    Mood/Aggression: Disappointed after found out body statistics today, but knowing that something needs to be done about it and DOING it!

    Stress: HighER.

    Recovery: I feel fine after yesterday.

    Body Composition and Look: 122.4 pounds at 11.6% bodyfat. Only a 0.4% bodyfat loss over two weeks - NOT acceptable, especially when training and nutrition have been on track! Just means that I have to tighten everything up even MORE - MORE cardio has to be done and NO consideration of even the minutest lapse in dietary discipline from now on!

    Other Notes: Sometimes we all need lifting up. I love this song - it helps put life in perspective.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  21. No More Drifting!


    MOTIVATIONAL QUOTE OF THE DAY

    "It’s completely miraculous what can happen when we choose to embrace and be passionate about our God given purpose in life." - Dan Taulbee


    TRAINING

    HIIT - Run:
    a. 4 min jogging
    b. 12 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 5 x 15, 12, 10, 10, 8
    2. BB Military Press 5 x 15, 12, 10, 10, 8
    3. Stiff-Legged BB Deadlifts (BB to touch floor) 5 x 10

    Stretch 20 min.


    COMMENTS

    Mood/Aggression: It's a brand new day, brand new week - another chance to make things HAPPEN!

    Energy: My uplifted and positive mood seems to be making me light, gifting me with energy

    Mental Focus and Clarity: I know where I want to be and how to get there from where I am.

    Stress: The highest it has been in a long time, actually - it's just that I am choosing NOT to let it bother me; a small victory!

    Endurance: I could have KEPT running this morning.

    Strength: Changed it a little, to take the focus AWAY from strength and getting to the point where the burn was so bad I could not do any more reps for that set.

    Pump: Surprisingly, in my TRICEPS.

    Vascularity: Normal.

    Quality of Training: HIIT Run was good. I am doing less sprints at the moment, focusing on making every sprint to the point where I want to collapse afterwards, gasping in air to breathe. I'm pushing myself hard enough to taste blood, so that's a start . . . Resistance session I was pleased with. Probably going to do a slightly lighter than usual and then a heavy one on the days I do 2-a-day resistance trainings . . .

    Recovery: I feel great

    Other Notes: Sometimes I lose sight of what's important, driving rather than being driven, but I always return to my roots. No more drifting in ANYthing from now on, though!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  22. damn, rosie. i just read through the log, wow. looks like you are in a much better place, and your focus is as high as ever.

    nice!!!!
    WELL DONE IS BETTER THAN WELL SAID

  23. Quote Originally Posted by thebigt View Post
    damn, rosie. i just read through the log, wow. looks like you are in a much better place, and your focus is as high as ever.

    nice!!!!
    I'm definitely in a much better place, Tom. A lot better than I was not so long ago. I was given a kick and a reality check and some inspiration. I might not have gotten here without the support that I have had, though, so thank you to all of you (you know who you are) who have lifted my spirits
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  24. Pushing Through The Pain!


    MOTIVATIONAL QUOTE OF THE DAY

    "Be the source. Whatever you want to experience in yourself, be the source of it in the lives of others. This is the great secret. This is sacred wisdom. Do unto others as you would have it done unto you." - Guy Francis


    TRAINING

    Cardio - Run:
    3 miles @ 4 min/km pace

    Shoulders/Hamstrings/Arms/Abs (1 min recovery between supersets):
    Superset A -
    1. Hanging Straight-Leg Raise Jackknife 4 x 8
    2. Single-Arm DB Lateral Raises 4 x 12 per side
    Superset B -
    3. Close-Grip BB Bicep Curls 4 x 6
    4. Dips 4 x 6
    Superset C -
    5. Incline DB Bicep Curls 4 x 12
    6. V-Bar Tricep Push-Down 4 x 8
    Superset D -
    7. EZ-Bar Bicep Curls 4 x 21s
    8. Alternate DB Hammer Curls 4 x 12
    Superset E -
    9. Rope Crunches 4 x 20
    10. Lying Leg Curls 4 x 12

    Post-Weights Cardio - Rollers:
    a. 5 min in 39x18 @ 104-106 rpm
    b. 15 min in 39x17 @ 104-106 rpm

    Stretch 26 min.


    COMMENTS

    Sleep - Time and Quality: ~14 hours! Took me quite a while to get to sleep - I felt like someone was ripping out my insides. When I finally drifted off, sleep was broken for a while before settling down. Woke without the chills I had been having prior to sleep, but feeling like someone had run me over with a house! Not sure where the long sleeping period came from - maybe the pain exhausted me?

    Mood/Aggression: Determined!

    Energy: The pain was still there when I woke up, albeit not as sharp as it was last night/earlier this morning, but it was enough that I didn't feel like doing anything.

    Mental Focus and Clarity: I had to REALLY focus on my training today - take my mind off the pain.

    Stress: Higher than high.

    Endurance: Great.

    Strength: Making steady progress.

    Pump: Strong.

    Vascularity: Strong, especially in arms.

    Quality of Training: Run pre-weights was good. Interesting pace, considering how I was feeling . . . Resistance training was a mix of yesterday and today's body-parts, since I didn't get to do a second session last night. The time passed quickly and I was pleased with the progress I am slowly making . . . Sat on the rollers when I got home, to help my legs recover from the Lying Leg Curls (since I know I will get bad DOMS in a few days from them otherwise) . . .

    Recovery: I'm recovering more from the severe pain that suddenly wracked my insides last night than from any training - I don't know what it's from, but it's worse than the worst menstrual pain, and just as deep. Weird.

    Other Notes: Set up another photoshoot with one of the photographers that I have been wanting to work with for some time, so that's one more thing to look forward to!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  25. Get it Rosie!
    Primordial Performance
    ( at heart )

  26. Quote Originally Posted by rulk22 View Post
    Get it Rosie!
    On it, Noa
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  27. I'm a little late but still; subbed!
    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

  28. Quote Originally Posted by ConcreteConny View Post
    I'm a little late but still; subbed!
    bud!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  29. Hope that pain clear up.

    Does it feel like internal pain, like something you should be seeing a doctor about? Or do you think it's training related?

    Either way Rosie I hope you feel better and take care
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  30. Quote Originally Posted by JudoJosh View Post
    Hope that pain clear up.

    Does it feel like internal pain, like something you should be seeing a doctor about? Or do you think it's training related?

    Either way Rosie I hope you feel better and take care
    So do I. It is definitely a deep internal pain, something I have been experiencing and dealing with for quite a while now and should probably see someone about, but I have no faith in medical professionals so I will just push through the pain. No cause for concern.

    Thanks, Josh
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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