The Female Terminator Chronicles: Cutting for Competition (2011)

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  1. 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.



  2. 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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  3. 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).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  4. I know everyone is busy just wanted to say
    thanks for taking the time to a thorough log.
    -f

  5. 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
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  6. So it looks as if I'm super late but I sub'd quietly a while ago, lol

    Gotta follow our sponsored athlete!!


  7. 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
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  8. Alls looking good in here including yourself Rosie.
    Diet and Nutrition Advisor

  9. 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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  10. 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!
    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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  11. Sorry but you lost me at younger sister, lol

  12. We are Blessed to be a Blessing


    MOTIVATIONAL QUOTE OF THE DAY

    "When you set your goal, visualize and believe it's already happened. Have belief in conviction in the end result. Put the right attitude and action in. Whatever forces are at bay, make it happen. If you've ever thought about making your dreams a reality, there's no better time than NOW." - Nick Smith


    TRAINING

    Session 1

    Cardio - Run:
    1.5 miles @ 4.2 min/km

    Arms (30 sec recovery between alternate sets):
    Alternate Set A -
    1. Close-Grip BB Bicep Curls 4 x 8
    2. Weighted Dips 4 x 5
    Alternate Set B -
    3. Close-Grip BB Bicep Curls 4 x 12
    4. Dips 4 x 8
    Alternate Set C -
    5. Incline DB Bicep Curls 4 x 12
    6. Flat Close-Grip BB Bench Press 4 x 5
    Alternate Set D -
    7. DB Zottoman Curls 4 x 12
    8. V-Bar Tricep Push-Downs 4 x 8
    Alternate Set E -
    9. DB Concentration Curls 2 x 15 per arm
    10. Alternate DB Hammer Curls 2 x 20

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

    Stretch 26 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x18 @ 104-106 rpm


    COMMENTS

    Mood/Aggression: Doors are opening; opportunities are being created, made, and given; we are blessed to be a blessing to others.

    Energy: Seems endless right now. My mood, mindset, and outlook is having a definite effect on this.

    Mental Focus and Clarity: I have so much to think about and contemplate - life is starting to pick up the pace again and I'm ready to run with it!

    Stress: High.

    Libido: High and very random.

    Joints: Left ankle was reminding me pre-weights that it's still tender, so I cut the distance back a little (and my cardio tonight will not place stress on my ankles). Left wrist has been very tight today, limited movement and slightly painful. Back is also tight, but the lesser of all the pains.

    Endurance: Great.

    Strength: This session was not so much about the weight.

    Pump: Strong.

    Vascularity: My left arm/side displays more muscle and definition than my right, and my right arm/side always has that noticeable difference with more prominent vascularity - all very interesting.

    Quality of Training: Session 1 - Pre-weights run was ok. Resistance training was good - a few switches being made, my body preferring the longer session over the shorter ones that I have been doing the last few weeks (so definitely going back to the longer ones). Rollers was to help my legs out a little, since some DOMS in right hamstring after yesterday . . . Session 2 - Rollers at a slightly higher pace than I have been doing post-weights. The 39x18 gear seems to be the best at helping with my legs and definition without adding mass, so sticking with it. Because I have had a painful stomach I am going to do Abs tomorrow after HIIT . . .

    Recovery: Right hamstring is tight, with a little DOMS after yesterday, but it's not really an issue. Passed out for about an hour mid-evening, showing how much the resistance session took out of me (could also have been contributed to with my stomach as well).

    Other Notes: I started reading Paulo Coelho's The Alchemist today (recommended by Fran, who's just finished reading it). It's good so far - definitely a fitting book after going through Rick Warren's The Purpose Driven Life (which I am continuing to go back through as well).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. Paulo Coelho is a great author, I have read the Spanish version of The Alchemist, and it was a very good read. Hope you enjoy it
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  14. Quote Originally Posted by StakedCop View Post
    Sorry but you lost me at younger sister, lol
    LOL - I have two younger sisters, actually

    Cliffnotes: If you want something, go after it! Don't wait for it to happen, but MAKE it happen!


    Quote Originally Posted by Mrodz View Post
    Paulo Coelho is a great author, I have read the Spanish version of The Alchemist, and it was a very good read. Hope you enjoy it
    I am so far. I actually got the rest of his books out from the library at the same time, so they are there for when I am finished The Alchemist. From what I can see looking at his books' synopses, they are all in some way a parable for life and experiences, but not just that, but about the many truths and great discoveries of life and what it is about, with the ability to touch and speak to everyone. Just an observation.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  15. Just tell me they're married so I can feel better about being engaged, lol


  16. Quote Originally Posted by StakedCop View Post
    Just tell me they're married so I can feel better about being engaged, lol
    Nope, neither are married. I don't know if my family is the marrying kind (even though my younger brother has a son due around my birthday), honestly - I certainly wasn't, and it was a surprise to me as much as anyone when it happened (especially given my views on relationships and marriage and my vehemence throughout life of never wanting to be or get married)!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  17. Quote Originally Posted by Rosie Chee Scott View Post
    Nope, neither are married. I don't know if my family is the marrying kind (even though my younger brother has a son due around my birthday), honestly - I certainly wasn't, and it was a surprise to me as much as anyone when it happened!
    You were suppose to lie to me Rosie...


  18. Quote Originally Posted by StakedCop View Post
    You were suppose to lie to me Rosie...
    If you want to be lied to, you'll have to look elsewhere, dearest, because that's just not me Sean will tell you that I can't lie to save my life - comes from growing up with "Honesty is the best policy" and valuing integrity If you want it told straight though, come here all you want - if you can handle the truth
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  19. Arhg!!!!


  20. LOL!!!
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  21. Quote Originally Posted by Mrodz View Post
    LOL!!!
    Who you laughing at guurrll??? Lol JK

    Rosie has your wyked arrived yet?


  22. Quote Originally Posted by StakedCop View Post
    Who you laughing at guurrll??? Lol JK

    Rosie has your wyked arrived yet?
    She's laughing at you, goof

    No. I'm not using Wyked - I have Assault. I am going to be using 7-KE though, forever and ever, LOL - that's on the way
    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
    She's laughing at you, goof

    No. I'm not using Wyked - I have Assault. I am going to be using 7-KE though, forever and ever, LOL - that's on the way
    Forever and ever... Can't wait till I try 7KE so I can see what the hype is all about!


  24. Quote Originally Posted by StakedCop View Post
    Forever and ever... Can't wait till I try 7KE so I can see what the hype is all about!
    Yes it IS that good
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  25. Quote Originally Posted by StakedCop View Post
    You were suppose to lie to me Rosie...
    LOL. That's great!

    From my experience sisters are usually much alike anyway. You know Rosie is bound to be a "one of a kind".

  26. Quote Originally Posted by Rahl View Post
    LOL. That's great!

    From my experience sisters are usually much alike anyway. You know Rosie is bound to be a "one of a kind".
    Although if we stood with our back to you, one might have difficulty telling who was who, my sisters and I are really nothing alike - my youngest is probably the most like me re temperament, but even then, we are completely different in other aspects of our character. You're not going to find anyone else out there like me though, that's for sure, LOL! In saying that, everyone is unique, a "one of a kind", even if they appear the same in many facets.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  27. Decisions and Faith


    MOTIVATIONAL QUOTE OF THE DAY

    "Making a decision was only the beginning of things. When someone makes a decision, he is really diving into a strong current that will carry him to places he had never dreamed of when he first made the decision." - The Alchemist (Paulo Coelho)


    TRAINING

    Session 1

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

    Stretch 14 min.

    Abs (1 min recovery between giant sets):
    Giant Set -
    1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 12
    2. Weighted Crunches (knees at 90 degree flexion) 3 x 15
    3. Reverse Curls (on floor) 3 x 12
    4. Bicycle 3 x 30

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

    Stretch 10 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x18 @ 112 rpm


    COMMENTS

    Mood/Aggression: Calm. Still. So true the words of Paulo Coelho.

    Energy: Right now it seems endless.

    Mental Focus and Clarity: Collected. Concentrated.

    Stress: Still high, but I am managing a lot better with this than I ever have in my life.

    Libido: High.

    Joints: Left ankle has settled back down now, which is good.

    Endurance: Great.

    Vascularity: Strong.

    Quality of Training: Session 1 - HIIT was good. Warm outside, the sun on me Abs was good. Finishing off with the rollers, as always - I believe that doing this is one of the factors that has made a big difference re fat loss the last couple of weeks . . . Session 2 - Upped the pace for the rollers tonight. I felt fresh, my legs great! . . .

    Recovery: My arms and anterior deltoids ached all over when I woke this morning, but I'm fine now.

    Body Composition and Look: Abs are starting to come out more, along with grooves in hips.

    Other Notes: Being a role model means leading by example. Everything I am and do is a testament to what can be done if you but have the faith in something bigger than yourself and allow yourself to be used to fulfill your purpose, always having the belief that anything is possible. I hope that through everything, I can provide something for others to draw motivation and inspiration from.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  28. Quote Originally Posted by Rahl View Post
    LOL. That's great!

    From my experience sisters are usually much alike anyway. You know Rosie is bound to be a "one of a kind".
    shes a lil firecracker for sure, so yes, shes standalone
  29. Push aside your fear and do it anyway!


    MOTIVATIONAL QUOTE OF THE DAY

    "Don't give in to your fears. If you do, you won't be able to talk to your heart...There is only one thing that makes a dream impossible to achieve: the fear of failure." - The Alchemist, The Alchemist (Paulo Coelho)


    TRAINING

    Session 1

    Cardio - Run:
    3 miles at 4.4 min/km

    Back/Chest (30 sec recovery between alternate sets):
    Alternate Set A -
    1. Reverse Rows (feet on bench) 6 x 12, 10, 8, 8, 8, 6
    2. Flat BB Bench Press 6 x 12
    Alternate Set B -
    3. Supinated BB Bent Over Rows 6 x 8
    4. Push-Ups (feet on floor, hands on DB) 6 x 12
    Alternate Set C -
    5. Supinated Lat Pull-Down (in squat position) 6 x 12
    6. Incline BB Bench Press 6 x 12, 10, 10, 10, 10, 10

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

    Stretch 40 min.

    Session 2

    Cardio - Rollers:
    a. 5 min in 39x18 @ 108-110 rpm
    b. 15 min in 39x18 @ 118-120 rpm


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Smiles and calm.

    Energy: After my run I felt a little fatigued, but I feel great now.

    Mental Focus and Clarity: Never been better

    Endurance: Awesome!

    Strength: My strength continues to progress.

    Pump: Very strong.

    Vascularity: This is back to stay (so unless it changes dramatically, really no need to comment on this much more).

    Quality of Training: Session 1 - 3-mile run was ok, little slow during the last half - felt my body definitely slow after ~12 minutes, but pushing on. Resistance session was hard, and I was lightheaded for the first alternate set, my anterior delts burning with the pump, but wanted to get it all done in one hit, since my body prefers the longer weight training as opposed to shorter ones at the moment. Recovery afterwards was sitting on the rollers . . . Session 2 - Legs felt really good. Loved the spinning . . .

    Recovery: The rollers is not just helping my body composition, but my recovery as well.

    Body Composition and Look: Grooves coming out in abs sharper this morning.

    Other Notes: I use the last of my Erase today, so will be without until I get some more (please arrive soon!) Also finishing up my current tub of Grape flavoured BC+EAA, going onto Watermelon-Kiwi - which has now become my favourite BC+EAA flavour (supplement 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
  30. Sub-10% bodyfat - to STAY!


    MOTIVATIONAL QUOTE OF THE DAY

    "If you're uncertain about where the future might lead remember this one, "When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - It's not what happens to you that matters. It's what you do with what happens that determines your future." - Nick Smith


    TRAINING

    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 10-12
    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 15
    11. Reverse Curls (on bench) 4 x 12
    12. Bicycle 4 x 20

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

    Stretch 28 min.


    COMMENTS

    Mood/Aggression: Still calm. Staying strong.

    Energy: Absolutely!

    Endurance: Stunning!

    Strength: Full-Body sessions are not about strength.

    Pump: Strong - as it generally always is on Full-Body session days.

    Quality of Training: HIIT was better than good - my speed endurance is definitely improving. Resistance training was a very full hour, with some grimaces and struggling, but overall well done, walking out of the gym with a smile. Rollers was just to help with recovery afterwards.

    Recovery: I am not sore anywhere today

    Appetite: My body is definitely an interesting specimen. I've been almost perfect with my nutrition this week (with the exception of my meal pre-bed on Wednesday) and progress has slowed. I have noticed this over the last few months, and even moreso over the last 5-6 weeks. The weeks I make the MOST progress re fat loss is when every second day (usually Monday, Wednesday, Friday, and Sunday) are WAY higher than Maintenance and what everyone else would consider a "cheat"! Ironic. Certainly not the norm or expected, but eh, it works for me, so going to have to work with it.

    Body Composition and Look: 115.6 pounds at 9.8% bodyfat. It's not the end of the week yet, I know, but I am going to start having my body composition taken on Fridays (since my competition and most photoshoots fall on a Saturday). So, finally sub-10% bodyfat - and this time I am going to STAY below it, no matter what! Over the last few days I have lost 0.2% bodyfat, 0.2 pounds (although scale weight is not so important), and surprisingly, gained 0.2 inches in my arm girths (with NO change in my arm skinfolds!)

    Other Notes: I finish up my current bottle of 7-KE Topical Spray today - meaning that a bottle lasts ~4 weeks at 300mg a day. Not to worry though - I received more 7-KE and LipoBURN (I have missed the LipoBURN) today, so perfect timing (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
  

  
 

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