The Female Terminator Chronicles: Cutting for Competition (2011) - AnabolicMinds.com - Page 4

The Female Terminator Chronicles: Cutting for Competition (2011)

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  1. The Female Terminator
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    Purpose Driven Warrior


    MOTIVATIONAL QUOTE OF THE DAY

    "Each day holds new opportunities to make decisions that could affect our lives forever. Don't fear the moment. Just do it." - Kyle Anthony Petillo


    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 6 x 15, 12, 10, 10, 8, 8
    2. BB Military Press 6 x 12, 12, 12, 10, 10, 10
    3. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 15, 15, 15, 12, 12, 12

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 31 min.


    COMMENTS

    Sleep - Time and Quality: ~6 hours.

    Mood/Aggression: Maintaining positivity, keeping my head in a good place.

    Energy: Definitely!

    Mental Focus and Clarity: Solid.

    Stress: Still as high as ever, but it's not bothering me.

    Libido: Normal.

    Joints: Wrists have been good. Managing my back so that it's not an issue for me either.

    Endurance: Great.

    Strength: Today's first session wasn't about strength, but I will be focusing on that for the rest of my Shoulders/Hamstrings session (which is going to be tomorrow morning).

    Pump: Strong.

    Vascularity: Per usual.

    Quality of Training: HIIT was outside (love it), sprints all into a headwind. Doing less sprints that I have in the past, but the change is good. Still making sure I complete 20 minutes duration for the session, so finishing off just running . . . Resistance session was good. really feeling the burn. Intense . . . I think the easy rollers' sessions after all my training sessions made a difference, especially with recovery, even if I wasn't doing my usual high intensity with it, and I am going to continue doing it this week to see what happens . . .

    Recovery: I feel great!

    Appetite: This is under control - man does it feel good to say that!

    Body Composition and Look: Continuing my work in progress

    Other Notes: The time you decide what you are going to be determines the pah you will take. "Of all the things one can become in life, I can think of nothing better to be than to be a Champion. A Champion is a WARRIOR. A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them. A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse. Champion NEVER accepts defeat; 'failure' is not defeat, but a lesson on how to do better, how not to make the same mistakes. A Champion may fall, but they ALWAYS rise again, fighting back harder than ever. A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths. A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon. A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it. A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the 'impossible'. A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be." - Rosie Chee Scott, My Definition of a Champion Life Philosophy
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  2. Pro Virili Parte
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    Quote Originally Posted by Rosie Chee Scott View Post
    Other Notes: The time you decide what you are going to be determines the pah you will take. "Of all the things one can become in life, I can think of nothing better to be than to be a Champion. A Champion is a WARRIOR. A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them. A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse. Champion NEVER accepts defeat; 'failure' is not defeat, but a lesson on how to do better, how not to make the same mistakes. A Champion may fall, but they ALWAYS rise again, fighting back harder than ever. A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths. A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon. A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it. A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the 'impossible'. A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be." - Rosie Chee Scott, My Definition of a Champion Life Philosophy
    Is this an excerpt from one of your eBooks? I want MORE!!!!

    I read that paragraph and immeadiately thought of this video..

    Not sure if you seen it before or not so I figured I would share it with you



    Also congrats on the sponsorship!
    "The only good is knowledge and the only evil is ignorance." - Socrates
  3. The Female Terminator
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    Quote Originally Posted by JudoJosh View Post
    Is this an excerpt from one of your eBooks? I want MORE!!!!

    I read that paragraph and immeadiately thought of this video..

    Not sure if you seen it before or not so I figured I would share it with you



    Also congrats on the sponsorship!
    Nope, not an excerpt from one of my fitness eBooks - it is my personal Life Philosophy.

    No, not seen it before (for some reason videos don't show up on the forums or my blog on my laptop, but I can get to them through "quoting" a post - odd), but it is a motivating clip.

    LOL, thanks - Taurus Nutrition became one of my sponsors when it was formed (seen in post #1); it's just now becoming "official"
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
    •   
       

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    Quote Originally Posted by Rosie Chee Scott View Post
    Other Notes: The time you decide what you are going to be determines the pah you will take. "Of all the things one can become in life, I can think of nothing better to be than to be a Champion. A Champion is a WARRIOR. A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them. A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse. Champion NEVER accepts defeat; 'failure' is not defeat, but a lesson on how to do better, how not to make the same mistakes. A Champion may fall, but they ALWAYS rise again, fighting back harder than ever. A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths. A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon. A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it. A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the 'impossible'. A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be." - Rosie Chee Scott, My Definition of a Champion Life Philosophy
    Very nice I literally got an adrenaline rush when I read through that

    //CC
    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
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    I'm here!
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  6. The Female Terminator
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    Quote Originally Posted by ConcreteConny View Post
    Very nice I literally got an adrenaline rush when I read through that

    //CC
    AWESOME!


    Quote Originally Posted by FL3X MAGNUM View Post
    I'm here!
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. The Female Terminator
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    What Defines You?


    MOTIVATIONAL QUOTE OF THE DAY

    "Nothing shapes your life more than the commitments you choose to make. Your commitments can develop you or they can destroy you, but either way, they will define you." - Rick Warren


    TRAINING

    Session 1

    Cardio - Run:
    1.5 miles @ 4.2 min/km pace

    Shoulders/Hamstrings (1 min recovery between sets/supersets):
    1. Single-Arm DB Lateral Raises 4 x 12 per side
    2. Single-Leg DB Deadlifts 4 x 10 per side
    Superset -
    3. Plate Hammer Raises 4 x 8
    4. Seated DB Rear Raises 4 x 8

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 25 min.

    Session 2

    Cardio - Run:
    1.5 miles @ 4.2 min/km pace

    Arms/Abs (1 min recovery between supersets):
    Superset A -
    1. Hanging Straight-Leg Jackknifes 4 x 6
    2. Rope Crunches 4 x 12
    Superset B -
    3. Close-Grip BB Bicep Curls 4 x 15, 12, 10, 8
    4. Weighted Dips 4 x 6
    Superset C -
    5. Incline DB Bicep Curls 4 x 8
    6. Flat Close-Grip BB Bench Press 4 x 6
    Superset D -
    7. Alternate DB Bicep Curls 4 x 10 per side
    8. V-Bar Tricep Push-Down 4 x 6

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm


    COMMENTS

    Mood/Aggression: Smiles!

    Energy: The body is an amazing thing - it will do anything that the mind tells it to.

    Mental Focus and Clarity: My mind is on full idea-mode today, thoughts flowing

    Endurance: Great.

    Strength: Making strides re strength with Single-Arm DB Lateral Raises and Close-Grip BB Bicep Curls - pleased.

    Pump: Not so much for the first resistance session. Strong during second resistance session.

    Vascularity: Good - it's hanging around all the time now, like when I was using PES' AnaBeta-01.

    Quality of Training: My first session was about completing what I didn't do yesterday - not a "catch up" session, since I already planned on doing TWO training blocks today. Run pre-weights was good - pace still staying reasonable. Resistance session was good - noticing physical changes (or maybe now that I am back to wearing tank tops instead of t-shirts I am just noticing it more?) re definition in upper body better than ever. Recovery on the rollers afterwards . . . Second session was good, even though I was close to being sick during my 1.5 miles. Feeling the burn in my abs during Superset A. Progressing with Superset B - adding more reps to Close-Grip BB Bicep Curls at a heavier weight, and getting back to an acceptable weight with Weighted Dips. Struggling as the session went on, my body really heated and at times light-headed, but pushing through. Finishing off with the rollers . . .

    Recovery: The rollers after everything else is definitely making a difference, so I'm going to keep on with this.

    Appetite: You have no idea how much I am looking forward to my post-training meal after my second session today!

    Body Composition and Look: Rear delts are coming out well. In fact, the extra muscle mass and definition in my deltoids is one of the most noticeable physique changes I have made over the last few weeks.
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  8. The Female Terminator
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    Never Give Up!


    MOTIVATIONAL QUOTE OF THE DAY

    "When you meet anyone, treat the event as a holy encounter. It's through others that we either find or love our self. For you see, nothing is accomplished without others. When you eliminate the concept of separation from your thoughts and your behavior, you begin to feel your connection to everything and everyone. So let's give it more." - Guy Francis


    TRAINING

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

    Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 26 min.


    COMMENTS

    Sleep - Time and Quality: ~1.5 hours. Lay in bed for an hour after waking to try and go back to sleep, but my body didn't want it.

    Mood/Aggression: Calmed down somewhat from the last week, but still in a good place.

    Energy: I'm glad today was only HIIT.

    Mental Focus and Clarity: For the lack of sleep, it's pretty great, actually.

    Stress: HIGH.

    Libido: The mood springs upon one at the most surprising times

    Endurance: Good.

    Vascularity: Strong blue lines.

    Quality of Training: HIIT was good. Sprinting into a headwind again today. Last few sprints I started faltering, but pushed on. Once sprints were done, my body had only one pace for the rest of the session . . . Finished off with an easy bout on the rollers for legs' recovery . . .

    Recovery: Yep, double resistance sessions in a day take that little bit more out of me.

    Body Composition and Look: Getting closer . . .

    Other Notes: Finished watching Gurran Lagann this morning (yes, I like anime, and have been making my way through several series as a way to relax before going to sleep if I am not reading or writing) - it's not my usual choice of anime, but once the first three episodes were past (the only thing they really had for them was how funny they were) it started really picking up and truly was an epic series. Another truly great example of what can be done when you believe in yourself and refuse to give up, even when everything seems against you and you are told it is impossible. Kamina's "Kick logic out and do the impossible" are true fighting words! Even in the face of surmountable odds, Simon's fighting spirit burned fierce, declaring "Never give up. The moment you give up it's over". No matter what you are told, forge your own path, silence the critics and disbelievers, and let your light shine!
    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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    I had the same sleep last night! Ugh! Way to push through Rosie.
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    Question Rosie, when you mention rollers are you referring to the foam rollers?

    Oh and I've visited your website, but need to read your material haven't had a chance yet, but definitely on my "to do list"

  11. The Female Terminator
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    Quote Originally Posted by Rahl View Post
    I had the same sleep last night! Ugh! Way to push through Rosie.
    Yeah, and I haven't even had a nap yet! It's ok though - I've done it before - when I get to almost a week without having sleep or as little as that most days (if that), then I'll be concerned, but I have a feeling I'm going to be doing something similar again tonight . . .


    Quote Originally Posted by ryansm View Post
    Question Rosie, when you mention rollers are you referring to the foam rollers?

    Oh and I've visited your website, but need to read your material haven't had a chance yet, but definitely on my "to do list"
    Nope - cycling rollers, LOL.

    Cool
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    Quote Originally Posted by Rosie Chee Scott View Post




    Nope - cycling rollers, LOL.
    I have no idea what that is/means

  13. The Female Terminator
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    Quote Originally Posted by ryansm View Post
    I have no idea what that is/means
    Rollers are these:


    And I also have an A-frame:
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    Ah, ok I have seen the A-frame...thanks Rosie

  15. The Female Terminator
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    Quote Originally Posted by ryansm View Post
    Ah, ok I have seen the A-frame...thanks Rosie
    No worries Let me just say that if you spin at 70 km/hr on the rollers (yes, I have done it - exhilarating!) you had better make sure you are outside or have a door open, LOL
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    Quote Originally Posted by Rosie Chee Scott View Post
    No worries Let me just say that if you spin at 70 km/hr on the rollers (yes, I have done it - exhilarating!) you had better make sure you are outside or have a door open, LOL
    LOL.
  17. The Female Terminator
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    Assaulted by Green Apple


    MOTIVATIONAL QUOTE OF THE DAY

    "If you change the way you look at things, the things you look at change." - Push Harder


    TRAINING

    Session 1

    Cardio - Run:
    3 miles at 4.1 min/km pace

    Back (1 min recovery between sets):
    1. Reverse Rows (feet on bench) 6 x 10, 9, 8, 7, 6, 5
    2. Supinated BB Bent Over Rows 4 x 9, 8, 7, 6
    3. Supinated Lat Pull-Downs (in squat position) 4 x 10

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 30 min.

    Session 2

    Chest (1 min recovery between sets):
    1. Flat BB Bench Press 4 x 12
    2. Incline BB Bench Press 6 x 8
    3. Push-Ups (on fists, feet on floor) 4 x 12


    COMMENTS

    Sleep - Time and Quality: ~8 hours. Deep and sound, making up for the lack of sleep the night before.

    Mood/Aggression: Had my ups and downs today, but making the conscious decision to remain upbeat!

    Energy: Energy a little drained, if my 3-mile run is any indicator to go by. Still feeling out of sorts during Chest - even seeing stars during my sets of Incline BB Bench Press.

    Mental Focus and Clarity: No time for faltering.

    Stress: High.

    Libido: Tease. Random. Welcome.

    Joints: Nothing stands out, which is interesting.

    Endurance: Good.

    Strength: Some improvement, but not a lot today from this day last week - let's see what session 2 brings.

    Pump: Strong from the start in Session 1, especially in arms. And again in Session 2.

    Vascularity: I'm enjoying it.

    Quality of Training: Session 1 - 3-mile run was ok, starting off quickly, but half-way through I noticed that my pace dropped back to something similar to what it had been after my sprints had finished yesterday. Resistance session was ok. It was a real effort to do it, and there were moments when I wanted to just throw the weights around, but kept it together and focused the frustration on lifting. Finished off with rollers' recovery . . . Session 2 - Nice and short at only 20 minutes. Heart was pounding between sets, which was odd, considering I didn't think it was THAT intense. Giving the lower body a break afterwards . . .

    Recovery: My whole body ached this morning when I woke up - DOMS from Tuesday's sessions. REALLY noticing the feeling in my glutes, as my body gets used to cycling again.

    Appetite: My body is letting me know in no uncertain terms what it will have and will not tolerate.

    Body Composition and Look: People around me are noticing the differences as change occurs.

    Other Notes: FINALLY got to try Green Apple Assault today - been looking forward to this ever since the new flavour was announced. Far more to my liking than the Raspberry Lemonade flavour that I have been using, and I'll be alternating between them until I finish the currently open tub of the latter (changes reflected in post #1). Notes on Green Apple Assault in next post.
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  18. The Female Terminator
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    Thumbs up Impressions of MusclePharm's Green Apple Assault


    Assault (Green Apple flavour)

    Smell: N/A. In the tub the Green Apple Assault has no smell - I got my nose as close to the powder as I could, and even with it in the scoop, you can barely catch the faintest of the most faintest hint of apple. When mixed with water there is a scent, reminding me of the chewy, Green Apple flavoured New Zealand lolly I had when I was younger (I don't like lollies and even as a child, when I ate them it was rare - when I did, I would only have Minties, sour (green and yellow) gummy bears, or the mentioned chewy green apple lolly).

    Taste: 9.5/10. Green Apple is definitely my favourite of all the Assault flavours I have tried (Blue Arctic Raspberry, Raspberry Lemonade, Green Apple). Distinct taste of apple. Not the sour, tart taste of a Granny Smith apple (my definition of "green apple"), but more like a Braeburn apple (who actually has the Granny Smith as a "parent" apple). It is not sweet either, which I like (not a fan of sickly "sweet" products). I personally would have preferred a little tartness, like Green MAGnitude's Sour Apple flavour (which has the best taste of any supplement product I have ever tried), but no biggie, and MusclePharm have again shown how good their flavouring is.

    Other Notes: Green Apple Assault is a pretty green colour - fittingly matching the MusclePharm green My opinion of Assault has not changed since I first used it, and the addition of the Green Apple flavour only serves to further establish it as my top [equal] favourite product ever and one of the best available, IMO. To see my comprehensive thoughts and experience with Assault, taste and smell aside, please see my Review on MusclePharm's Assault.
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  19. The Female Terminator
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    Onward, Soldier!


    MOTIVATIONAL QUOTE OF THE DAY

    "Life throws you in many different directions, it's up to you how you handle these challenges and to move forward in your life might be the hardest/scariest thing you may face, but once you take that first step everything changes for the better!" - Sascha Martinelli


    TRAINING

    Session 1

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

    Full-Body (1 min recovery between trisets):
    Triset A -
    1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
    2. V-Bar Close-Grip Seated Rows 4 x 10-12
    3. Push-Ups (feet on floor, hands on box) 4 x 12
    Triset B -
    4. DB Hammer Raises 4 x 10
    5. DB Lateral Raises 4 x 10
    6. Seated DB Rear Raises 4 x 10
    Triset C -
    7. Dips 4 x 10
    8. EZ-Bar Bicep Curls 4 x 10-12
    9. Alternate DB Hammer Curls 4 x 10 per side
    Triset D -
    10. Rope Crunches 4 x 10-12
    11. Reverse Curls (on bench) 4 x 10
    12. Bicycle 4 x 20

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 33 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x18 @ 100 rpm


    COMMENTS

    Sleep - Time and Quality: ~4 hours. Woke refreshed.

    Mood/Aggression: Knowing that I can inspire others and be a blessing to them brings a smile.

    Energy: Training was done at what I felt was a slow pace, feeling drained, but the energy is actually there.

    Endurance: Great.

    Strength: Full-Body sessions are NOT about strength, and as long as it is intense, weights used are IRrelevant.

    Pump: Interesting - strong at times, but not always, on and off.

    Vascularity:

    Quality of Training: Session 1 - HIIT was so-so, with my body feeling dead, my legs like wood, my arms and back doing the running, legs just moving in response. Resistance session was fine, set and determined to complete it with nothing left at the end, which was close to what happened, finishing with a burn. Rollers as recovery for my legs afterwards . . . Session 2 - Getting that extra active recovery session in there, not just for my body, but my mind as well, for whilst my body will be there, my mind will be meditating . . .

    Recovery: The 2-a-day resistance sessions - no matter how short - definitely take more out of me than just doing a cardio session as my second session. I'm going to have to limit the 2-a-day resistance sessions to ~2 a week, with the other 1-3 2-a-day training sessions cardio.

    Appetite: Had an interesting conversation re nutrition with someone today. Truth be told, I never have and still don't follow any specific diet. Instead, I take parts of many principles and diets and amalgamate them into something individual to ME, doing everything and nothing, if you can understand that. Even though my nutrition is not as terrible as it has been in the past, it's still a work in progress, but working more WITH my body than against it, and a never-ending learning process for me. Too many people get caught up in following this diet or that one, but in the end I don't believe that what you do matters, as long as what you do works for YOU, optimal and effective in achieving your goals and meeting your needs.

    Body Composition and Look: Even though my scale weight has not changed much over this week, I am definitely leaner, noticing it the most in my midsection, lower back, and hips. Positive that I will be sub-10% bodyfat by the end of the week!
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    Perception, Reflection, and Foundation


    MOTIVATIONAL QUOTES OF THE DAY

    "You have to sacrifice something to get something." - Evangeline Lilly

    "No sacrifice, no victory." - Sam, Transformers


    TRAINING

    Cardio - Run:
    5.6 km at 3.4 min/km

    Cardio - Rollers:
    20 min in 39x18 @ 110 rpm

    Stretch 31 min.


    COMMENTS

    Mood/Aggression: I got the chance to speak to my youngest sister this morning. If there is anyone who LIVES life, it is her. Our conversation lifted my spirits a little and gave me a few things to consider, renewing my determination for the path I have chosen to follow. The next 2-3 months are going to be used to continue and solidify the foundation that was unwittingly started several years ago, and then it will be creating the dream atop it.

    Energy: I am a battery, LOL.

    Mental Focus and Clarity: I have a LOT to think about.

    Stress: HIGH.

    Endurance: AMAZING!

    Quality of Training: Training was later than planned because I got to talking to my youngest sister (I have all day to train, but it's not every day that I get to speak to my family). However, once I started - after an interesting, stimulating conversation that gave me a new perception on things - I decided to run for a little further than I have been (not a lot, but just a little). It didn't take me too much longer to run 3.5 miles than it has been to run ~3 miles, which was interesting, considering I didn't FEEL like I was running that fast. Apparently I was, my fitness has improved, my endurance, speed endurance, and speed, and this was my fastest paced run EVER! Very pleased. Because I felt so good I upped the pace on the rollers afterwards, my legs feeling amazingly GOOD!

    Recovery: I feel as FRESH as ever - highly likely from all the carbohydrates I had last night before bed!

    Other Notes: I finish my bottle of Alpha-T2 today (changes reflected in post #1), waiting on another.
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    Glad to hear endurance and speed are better Are you going to push a little further every time or just once in a while?

    //CC
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    Logs lookin good Rosie, keep kickin ass n takin names!
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    Quote Originally Posted by ConcreteConny View Post
    Glad to hear endurance and speed are better Are you going to push a little further every time or just once in a while?

    //CC
    Since I only run for fitness, I'll probably just keep it ~3 miles most days. On Saturday, if I do a run and not HIT, I may go further, taking it out to no further than ~10km, depending on my mood (I don't like to run much more than ~40 minutes tops in a single session).


    Quote Originally Posted by 3clipseGT View Post
    Logs lookin good Rosie, keep kickin ass n takin names!
    Will do, Josh - I expect to see you doing the SAME!
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    Rosie

    This is an awesome log! Keep up the great work and wish you all the best. On a side note I would love to see some video footage of your HIIT sessions in those high heels you were wearing on page one.
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    Quote Originally Posted by shocknyou View Post
    Rosie

    This is an awesome log! Keep up the great work and wish you all the best. On a side note I would love to see some video footage of your HIIT sessions in those high heels you were wearing on page one.
    Hey there, bud

    Thank you.

    LOL - if I was stupid enough to do such a thing I would kick my own ass!
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    Quote Originally Posted by Rosie Chee Scott View Post
    Since I only run for fitness, I'll probably just keep it ~3 miles most days. On Saturday, if I do a run and not HIT, I may go further, taking it out to no further than ~10km, depending on my mood (I don't like to run much more than ~40 minutes tops in a single session).




    Will do, Josh - I expect to see you doing the SAME!

    Noone trains to make excuses right?
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    Quote Originally Posted by 3clipseGT View Post
    Noone trains to make excuses right?
    Got that right, Josh There's no room for excuses. If you're going to make them, do them somewhere else!
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    Create Your Opportunity!


    MOTIVATIONAL QUOTE OF THE DAY

    "We keep going back, stronger, not weaker, because we will not allow rejection to beat us down. It will only strengthen our resolve. To be successful there is no other way." - Earl G. Graves


    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 6 x 15, 15, 12, 12, 10, 10
    2. BB Military Press 6 x 12
    3. Single-Arm DB Lateral Raises 6 x 15 per arm
    4. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12

    Post-Weights Cardio - Rollers:
    20 min in 39x18 @ 100 rpm

    Stretch 22 min.


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Keeping my spirits up - hope is a beautiful thing in times of darkness.

    Energy: Definitely there.

    Mental Focus and Clarity: There is no time for wandering minds today.

    Stress: High.

    Joints: My left ankle gave out under me yesterday afternoon. During HIIT and my walk to the library (this reminded me why I used to spend hours walking the streets in the dark in New Plymouth - so calm and still), it reminded me tenderly that it was to be treated with more care.

    Endurance: Excellent!

    Strength: More reps with the same weight as last week - improvement.

    Pump: Very strong from the first set.

    Vascularity: Now that it is getting warmer, this is here to stay!

    Quality of Training: HIIT was great. Sprints were really explosive. Left ankle was niggling throughout it, but managed to ignore it . . . Resistance training was also top notch. Ploughing through the exercises, ignoring the painful pump burn that I was feeling after the first half . . . Rollers' recovery afterwards . . .

    Recovery: The rollers are definitely helping my legs.

    Body Composition and Look: 115.8 pounds at 10% bodyfat - so not quite sub-10%, but close. -0.6% bodyfat over the last week, which means I am totally on track! . . . Have been told repeatedly over the last week that my arms look the best they have ever done re muscle mass and definition. I've also noticed re my arms over the last few days that each side looks like it could belong to completely different people, because my left side has strong definition and more muscle mass than my right, which is odd since I am right-handed and my left side is weaker, but then again, after breaking my left wrist, maybe my left side has compensated for it? . . . Either way, pleased with progress . . .

    Other Notes: Not every opportunity we want we are going to be given in life, and sometimes if we want something, we have to create that opportunity ourselves! Those who know what they want take the risk and go after it, making it happen! Nothing happens by sitting still and hoping that it happens to you; you've got to MAKE it happen! If you don't take the risk, you'll never know what could have been. I've stepped out and created one of my opportunities, hoping, but having faith that if I am supposed to be there, I will be given the chance.
    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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    Other Notes: Not every opportunity we want we are going to be given in life, and sometimes if we want something, we have to create that opportunity ourselves! Those who know what they want take the risk and go after it, making it happen! Nothing happens by sitting still and hoping that it happens to you; you've got to MAKE it happen! If you don't take the risk, you'll never know what could have been. I've stepped out and created one of my opportunities, hoping, but having faith that if I am supposed to be there, I will be given the chance.
    Make it happen

    Great Post, very uplifting.
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    Quote Originally Posted by Mrodz View Post
    Make it happen

    Great Post, very uplifting.
    Yes. We can't wait for life to happen to us - we have to happen to it! I am praying like mad that something is born out of this! A fresh start is definitely needed and this would be the perfect opportunity for it to happen!
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    Rosie you are back in school right? Was wondering what you advise for low energy/brain fog when on a cut. I'm getting very tired lately trying to concentrate.

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    Keep killin' it Rosie! I know ull do what you need to do to make all ur dreams and aspirations come true.


    I myself enjoy walks at night due to the quietness and standstill of everything. Im able to think so clear and precise. Definitely an enjoyment.
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  33. The Female Terminator
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    Quote Originally Posted by ryansm View Post
    Rosie you are back in school right? Was wondering what you advise for low energy/brain fog when on a cut. I'm getting very tired lately trying to concentrate.
    Not yet, Ryan - I have to wait until January 2012 before I can start my Masters (sucks, I know, because I was told I'd be able to start THIS January), since it's not all available online yet (otherwise, I'd have to go back to New Zealand to do it).

    As far as low energy/brain fog on a cut, I can't really relate to the cut, but I can the low energy, etc. When I was studying and doing all-nighters (at least once a week for ~3 years, and then almost every day when exams came around, especially in my final degree year), I started out using caffeine (No-Doz) tabs, and then stacked RPM with caffeine, sometimes, using Hot-Rox Extreme as well. My final year, the caffeine and stimulants ended up making me fall asleep though (I had my first bout of Chronic Fatigue that year), so I just had to get through trying to concentrate really hard. I think now I'd just dose a serving of Assault - Sean uses preworkout products for study (along with multiple energy drinks - I can't stand those things) and it helps him.


    Quote Originally Posted by 3clipseGT View Post
    Keep killin' it Rosie! I know ull do what you need to do to make all ur dreams and aspirations come true.


    I myself enjoy walks at night due to the quietness and standstill of everything. Im able to think so clear and precise. Definitely an enjoyment.
    Thanks for the support and confidence, Josh

    Yeah - now that it's nice and warm at night, I might start doing them again (never done them here really, unless walking home from the gym at night).
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    I know everyone is busy just wanted to say
    thanks for taking the time to a thorough log.
    -f
  35. The Female Terminator
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    Quote Originally Posted by franklin View Post
    I know everyone is busy just wanted to say
    thanks for taking the time to a thorough log.
    -f
    Hi and no worries
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    So it looks as if I'm super late but I sub'd quietly a while ago, lol

    Gotta follow our sponsored athlete!!

  37. The Female Terminator
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    Quote Originally Posted by StakedCop View Post
    So it looks as if I'm super late but I sub'd quietly a while ago, lol

    Gotta follow our sponsored athlete!!
    It's ok, bud
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    Alls looking good in here including yourself Rosie.
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    Quote Originally Posted by Rosie Chee Scott View Post
    Other Notes: Not every opportunity we want we are going to be given in life, and sometimes if we want something, we have to create that opportunity ourselves! Those who know what they want take the risk and go after it, making it happen! Nothing happens by sitting still and hoping that it happens to you; you've got to MAKE it happen! If you don't take the risk, you'll never know what could have been. I've stepped out and created one of my opportunities, hoping, but having faith that if I am supposed to be there, I will be given the chance.
    Best motivational quote ever!!!
    " PAIN IS WEAKNESS LEAVING THE BODY"
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    Quote Originally Posted by Mickfootie View Post
    Alls looking good in here including yourself Rosie.
    Thanks, bud


    Quote Originally Posted by kain1012 View Post
    Best motivational quote ever!!!
    A Rosie-original, LOL. But seriously, I've always gone after what I want, but for a time I hesitated, waiting, holding back. However, after talking to my youngest sister the other day and others over the weeks prior, after rereading The Purpose Driven Life, knowing what I want to do and where I want to be, I've realized more than ever that if you want something, the onus is on YOU to make it happen. And it WILL happen, if that's what's in God's plans for you, but you can't leave everything up to Him. He gives us our desires, passions, and dreams for a reason, and it's not to sit on them!
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