The Female Terminator Chronicles: The Ultimate Muscle and Physique Stack (2012)

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  1. Quote Originally Posted by truthornothin View Post
    He was talking about me Rosie...I met him at the Arnold..I guess that means you glossed over the other portion too...that's probably a good thing lol my gf might not like that lol
    No, didn't gloss over the other portion - didn't make too much sense to me (in my defence, I WAS tired, not that it was any excuse), but I see it now and it makes far more sense, LOL. My bad, guys. Apologies.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  2. ...making me all I was meant to be...


    MOTIVATIONAL QUOTE OF THE DAY

    "'For I know the plans I have for you', says the Lord, 'plans to give you hope and a future'." - Jeremiah 29:10

    For the complete Motivational, review Trust In HIS Timing | WPM Women.


    TRAINING

    Session 1

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

    Full-Body (30 sec recovery between trisets/skipping):
    TriSet A -
    1. Rope Crunches 3 x 15
    2. Reverse Curls (on floor) 3 x 10
    3. Ab Rollout 3 x 15
    Skip x 300 revolutions
    TriSet B -
    4. DB Bicep Curls 3 x 21s
    5. DB Hammer Curls 3 x 10
    6. Alternate DB Hammer Bicep Curls 3 x 15 per side
    Skip x 300 revolutions
    TriSet C -
    7. Rear Flyes 3 x 10
    8. Plate Lateral Raises 3 x 15
    9. Plate Hammer Raises 3 x 10
    Skip x 300 revolutions
    TriSet D -
    10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
    11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
    12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
    Skip x 300 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 102-104 rpm

    Stretch 20 min

    Session 2

    Recline Bike 20 min @ 112 rpm

    Slept for barely an hour this morning, just ending up getting up at my usual time...Headed out for HIIT - right knee slowed me a little, but not by a lot. Pain was more in my left shoulder/biceps tendon and under my ribs during (which was odd)...SO ready for the gym and hammering my body, energy high despite my 7-mile run last night and literally no sleep. Feeling my abs burn during TriSet A - also both shoulders on the Ab Rollout. Left wrist had the same deep, aching pain around my scaphoid during TriSet B as last week, and took it a little slower, my expressions alternating between smiles (when I was thinking of you) and grimaces (when the pain overtook the memory). to punish myself more, did a few more reps to add to the pain on Alternate DB Hammer Bicep Curls. Vascularity was awesome, as it always is now when I'm training - definitely think it has something to do with how warm I am and how I train and I have got to have this for photoshoots (working on it). Interestingly enough, during my skipping between trisets, my RIGHT delt looked more capped, with more definition to that side than my left; yet during TriSet C re Plate Lateral Raises and Hammer Raises, my LEFT side had more definition. Rear Flyes were a definite effort, clicking my neck back "into" place after every set. Back to the Neutral Grip Seated Cable Rows (each arm with its own handle) - increased the weight from what I used yesterday. Again, on the last set of Side-to-side DB Push-Ups, on the eighth rep of the second set there was a loud crack and pop in my right shoulder, followed by pain, which I had to pause briefly after, but completed the set. Right knee was NOT appreciating the skipping...A little slower on the Recline Bike today, because of my right knee, but it was done..."Limped" home, trying my best not to put too much pressure on my right leg...LEFT shoulder/biceps tendon has been giving me more pain than the right today, but both have been a constant biting sting that sometimes makes me want to SCREAM, especially during any shoulder flexion, which is causing me to be careful with my movement of them...Started feeling the lack of sleep a little ~1300, and passed out for about an hour, waking and not able to get any more...Didn't mind going downstairs to the Fitness Room for the Recline Bike. Both knees ached on it, but I forced them to spin at 112 rpm (so much easier to do a higher pace on this one than the one at the gym - the seat angle is the difference), half-way between laughing and crying for the better part of it. Afterwards though, walked VERY gingerly back to my suite, my legs NOT appreciating the stairs, wanting to have my walking stick to help me (sigh). Hopefully they'll be a little better tomorrow...

    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. Unbreakable
    David Dunn's Avatar

    Quote Originally Posted by Rosie Chee View Post
    "'For I know the plans I have for you', says the Lord, 'plans to give you hope and a future'." - Jeremiah 29:10

    For the complete Motivational, review Trust In HIS Timing | WPM Women.
    Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. - Proverbs 3:5-6

    Rosie, you're a great woman!

    Brian

  4. I like the quote Rosie and you too David, Great inspiration as I sit home on a Friday night.
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  5. Quote Originally Posted by truthornothin
    I like the quote Rosie and you too David, Great inspiration as I sit home on a Friday night.
    Sit home? Go squat now!! Lol jk bro Friday nights at the gym is mostly guys all dressed up in club clothes doing bis and tris lol very annoying....also nice quote Rosie and Brian....mine would be "a dream is just a goal without a deadline"
    Email me for free prodigy samples
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  6. Quote Originally Posted by David Dunn View Post
    Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. - Proverbs 3:5-6

    Rosie, you're a great woman!

    Brian
    Definitely, Brian, for He is the only one who truly knows what is going on! I will not pretend to even begin to understand why He does what He does, but I trust that what He does has my best interests in mind. I've given everything up to Him, so all I can do is trust and believe my faith now.


    Quote Originally Posted by truthornothin View Post
    I like the quote Rosie and you too David, Great inspiration as I sit home on a Friday night.
    Thanks, David


    Quote Originally Posted by howwedo107 View Post
    Sit home? Go squat now!! Lol jk bro Friday nights at the gym is mostly guys all dressed up in club clothes doing bis and tris lol very annoying....also nice quote Rosie and Brian....mine would be "a dream is just a goal without a deadline"
    Ever considered that David has ALREADY trained today? Makes you think. But, yes, there are many great quotes out there, so many that we can use for motivation and inspiration, for both ourselves and others!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  7. Quote Originally Posted by Rosie Chee View Post
    Definitely, Brian, for He is the only one who truly knows what is going on! I will not pretend to even begin to understand why He does what He does, but I trust that what He does has my best interests in mind. I've given everything up to Him, so all I can do is trust and believe my faith now.




    Thanks, David




    Ever considered that David has ALREADY trained today? Makes you think. But, yes, there are many great quotes out there, so many that we can use for motivation and inspiration, for both ourselves and others!

    ~Rosie~
    Rosie is correct, "Truth" turned in another grueling and pr producing workout yesterday afternoon and in so doing trashed his healing elbow again, Thank goodness for Jointforce
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  8. Quote Originally Posted by truthornothin View Post
    Rosie is correct, "Truth" turned in another grueling and pr producing workout yesterday afternoon and in so doing trashed his healing elbow again, Thank goodness for Jointforce
    Be CAREFUL of yourself, David! I know I'm the last person who takes this kind of advice myself, but we don't want to see you with [more] injury!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  9. Quote Originally Posted by Rosie Chee View Post
    Be CAREFUL of yourself, David! I know I'm the last person who takes this kind of advice myself, but we don't want to see you with [more] injury!

    ~Rosie~
    Your telling me to be careful? Now there's a switch lol...Like you Rosie I give amazing advice ...however accepting it ...Meh! I am getting better in my old age. I've just had such an amazing last few weeks, I just kept pushing in hopes I could continue. Which is inevitably how I usually wind up hurt. But don't worry. I'm like an Armadillo, I may be soft and squishy on the inside, but the exterior is tough as hell
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition



  10. All the pieces torn apart...


    MOTIVATIONAL QUOTE OF THE DAY

    "Learn to develop the no excuse attitude and watch how your life begins to change for the better." - Jason Selk

    For the complete Motivational, review NO EXCUSES! | WPM Women.


    TRAINING

    Run 7 miles @ 4.57 min/mile pace

    Stretch 20 min

    Did not get to sleep until quite late this morning, but I DID sleep - for ~4 hours, which is optimal. Headed out about an hour after getting up for my run. Knees were ok, not bothering me, which was surprising, considering the way they were last night. Pace was not fast, but not as slow as it has been either. Very humid out (definitely early morning or late at night is preferable for me if I am to run outside) and I could feel the beads of sweat on my face, my hair sticking to my arms and back. Stretching was welcome...I WAS going to do another 7-mile run this evening, but after a disturbing response this afternoon to something - similar but more severe that what I've been experiencing when doing post-weights cardio re not being able to breathe - and with everything going on today, I decided against it. Besides, I've already done three days of pm cardio, so figured I'll "be ok" with "letting it go" today - sometimes I DO have to stop treating my body like a machine...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  11. Keep up the good work. I talked with a guy Brian hatch, who lives around here, and he met you though me on facebook and says you inspire him greatly with your blog. Him and I worked out together yesterday and he helps me push further than I would have without a training partner
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
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  12. Quote Originally Posted by John Smeton View Post
    Keep up the good work. I talked with a guy Brian hatch, who lives around here, and he met you though me on facebook and says you inspire him greatly with your blog. Him and I worked out together yesterday and he helps me push further than I would have without a training partner
    I will keep on doing what I do, John Thank you for letting me know that - it's always nice to know that you inspire others. Awesome stuff for you - you're getting closer now!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. Quote Originally Posted by Rosie Chee View Post
    - sometimes I DO have to stop treating my body like a machine...

    Yes, and sometimes even machines have downtime for maintenance and repair. I can honestly say that I have never seen anyone male or female with as brutal a training regimen as you. You are a Spartan. The not being able to breathe is not good. I had at one time been diagnosed as pre asthmatic and was told I have exercise induced asthma. I do have some shortness of breath at times that doesn't make sense given what work load I'd accomplished at the onset of the symptoms. Maybe that is something you may want to look into. Hope you have a relaxing Sunday, in between your training sessions. Its leg day for me...Already? how'd that happen so soon? lol
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  14. Quote Originally Posted by truthornothin View Post
    Yes, and sometimes even machines have downtime for maintenance and repair. I can honestly say that I have never seen anyone male or female with as brutal a training regimen as you. You are a Spartan. The not being able to breathe is not good. I had at one time been diagnosed as pre asthmatic and was told I have exercise induced asthma. I do have some shortness of breath at times that doesn't make sense given what work load I'd accomplished at the onset of the symptoms. Maybe that is something you may want to look into. Hope you have a relaxing Sunday, in between your training sessions. Its leg day for me...Already? how'd that happen so soon? lol
    Believe me, my training is NOTHING what some do....I have a blood disorder that can explain the inability to breathe, David. And I have been under a lot more stress than usual lately, which is not helping...Sunday will not be relaxing for me. Not after this week...Enjoy your Legs session!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  15. Quote Originally Posted by Rosie Chee View Post
    Believe me, my training is NOTHING what some do....I have a blood disorder that can explain the inability to breathe, David. And I have been under a lot more stress than usual lately, which is not helping...Sunday will not be relaxing for me. Not after this week...Enjoy your Legs session!

    ~Rosie~
    In a very masochistic way I usually enjoy my leg session, especially lately as I am crushing pr's almost every single leg workout. Today, no exception. If your training is nothing compared to some then my training is totally pedestrian, and every one in my gym says I train like a freak, especially on leg day. I squatted for the better part of an hour. These other people are not human I think. I am sorry about the shortness of breath and stress. Unfortunately I am no stranger to stress, my job is a literal pressure cooker and I have to brace myself for each day. It adversely affects my health and mental state. I hope your stress relents. You are in my prayers as always
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition



  16. Being strong, holding on...I won't give up that easily...


    MOTIVATIONAL QUOTE OF THE DAY

    "I am one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do." - Edward Everett Hale

    For the complete Motivational, review I AM ONE | WPM Women.


    TRAINING

    Elliptical 20 min

    Stretch 20 min

    New hotel, new Fitness Room, so very different to the one before. But, before that...Last night I was not able to sleep. Ended up going down to the pool, alternating between hot and cold, the spa and the pool, trying to relax my mind (and it was good for my body). The coolness of the pool was welcome after the heat of the spa, being under the water so very calming. I help myself under the water as long as I could, pushing it (as I do with everything), coming to the surface only when I was at the point of opening my mouth to breathe, before going back under. Almost silence beneath the water, the only sound (or feeling rather), the beating of my heart, becoming more urgent as I forced myself to stay under longer and longer, wanting to STAY there in the stillness, even as I knew that even if I stopped, Life would continue on. Anyways, the hot/cold helped my legs, and my knees have been fine today...When I eventually drifted off, sleep was disruptive and disturbing, and even on waking several times, I just went back to bed and wanted to stay there...Right, the Fitness Room. Did 20 minutes on the Elliptical (since it was all they had - that and a treadmill, and I will NOT use a treadmill). "Stumbled" after ~8 minutes and "fell" against the moving handles (no, I don't hold them, but have my arms at my sides, almost as if I was running), hitting the left lateral tip of my collarbone against it, so just another hurt to add to all the pain, LOL. My right knee was fine with the Elliptical, which was interesting, because usually they hurt my knees in general, because of their pattern of movement. So, from now on, all pm cardio sessions will be done running - distance anywhere from 3-7 miles, knowing me, likely to be seven...


    OTHER NOTES

    Body Composition

    9% bodyfat - another 0.5% bodyfat INcrease from last week (0.1% gain for each "bad" day of eating). Despite my best INTENTIONS of NEVER wanting another week like last week re nutrition, although not as BAD as last week, this week was still NOT good - although my training was MORE intense than last week, which IS a good thing. Definitely feeling (and seeing) the change from the 8% bodyfat I was two weeks ago - believe me, 1% bodyfat can look so very different when you get to this level, and to the individual, it can feel like you've gained a HOUSE...I've gained a little more muscle mass in my shoulders, and my upper body has actually started looking LEANER despite the INcrease in body composition, so that is a small comfort...Vascularity (like last week) has also been getting better and better - definitely my elevated body temperature and high carbohydrate intake playing roles there...I have two weeks to get UNDER 8% bodyfat (because I WANT to be that lean, for those who always ask why I want to go so low), and there IS hope yet, because I KNOW that I CAN do it in the timeframe I have - I have done it in the past (twice!), and I WILL do it again (and being a higher body composition should make it "easier" to get leaner again)! I MUST!

    Supplements (all changes noted in post #1)

    I continued using G8 this week - stopping it though on Saturday, because aside from the changes in sleeping patterns and my nutrition, this is the ONLY thing that has changed over the last two weeks - which could give rise to the thought that it might possibly be the "cause" of those changes, but is only speculation. Either way, I have chosen to stop using it...I also used the last of my Recompadrol yesterday and will have no more of that until the end of April (when more will be available)...

    Supplementary Notes

    Appetite has continued to be HIGH-HIGH this week, and no, I was not as disciplined as I SHOULD have been (even though inside my head I was screaming at myself "WTF ARE YOU DOING?!", hating myself for every second of it!), but it has helped in the gain of a little lean muscle, so looking on the "bright" side, was "worth" it...Sleep has continued to be disrupted, moreso the latter half of the week, but sleeping periods have "calmed" down from the ridiculous 12-13 hours of last week to a more "normal" 4-5 hours (with the exception of last night - where I allowed myself to just go back to sleep after waking up after ~5 hours, wanting to stay in bed and not particularly want to get up)...Body temperature has continued to be elevated this week, and every day I've been so hot (no beanies worn during training this week, LOL). That said, I've suddenly got surprisingly cold, almost shivering at one point in the afternoon to evening almost EVERY day, which is a little unusual... Joints have gradually gotten worse. Both my right AND left shoulder/biceps' tendons have been an almost constant ache on waking, during training, and throughout the day, even attempting sleep, the pain growing to become a sharp, stinging bite that does not leave, so I am going to have to watch them closely, because I do NOT want to be "put out" again! Right knee has been in pain, swollen and tight for the most part, but being pushed to see what it will take. Left wrist requires a little watching, since there has been a deep pain in the scaphoid region during a few exercises...

    April MuscleBombshell Contest

    Thank you to everyone who supported me in this contest. It was eventually stopped at the discretion of the person running it, but I WILL be the Cover Model for July (yes, YOU know why I picked that month).

    Rosie Chee Fitness Newsletter April Edition

    This will be up later today.

    So much for "no more falling behind". Although I'm left at the end the week feeling so completely emotionally exhausted and mentally mashed-to-pieces, this week has been a definite learning curve, the starting point of several surprised and exciting projects. Yes, my "time out" for myself is now over, and it has certainly been interesting - much needed and very valuable, and I come out of it knowing my strength and my direction. Life still continues to throw me curveballs, but I know what I will allow and what I will no longer tolerate - that, with a light heart cast in shadow and God by my side, I can and WILL face ANYthing!

    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 truthornothin View Post
    In a very masochistic way I usually enjoy my leg session, especially lately as I am crushing pr's almost every single leg workout. Today, no exception. If your training is nothing compared to some then my training is totally pedestrian, and every one in my gym says I train like a freak, especially on leg day. I squatted for the better part of an hour. These other people are not human I think. I am sorry about the shortness of breath and stress. Unfortunately I am no stranger to stress, my job is a literal pressure cooker and I have to brace myself for each day. It adversely affects my health and mental state. I hope your stress relents. You are in my prayers as always
    LOL Good for you, David! Awesome to hear that you're making new PRs in almost every session - very positive and means that what you're doing is definitely working for you I say that about my training, because when I was cycling I was doing 30-40 hours of training a week, and this is NOTHING compared to that!...No need to be sorry - it's something I have chronically dealt with daily, so it's nothing too much new, and I'm getting better at "managing" it...Thank, you...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  18. Rosie Chee Fitness Newsletter :: April 2012


    THE INJURY EDITION

    It's been 12 weeks now since I started back training after a couple of months out because of injury. However, the "niggles" that started the domino effect of injuries back last December have been beginning to present pretty bad over the last week...Several of my Clients are also dealing with rehabilitating injuries. Thus, this edition is going to cover how to either maintain your current fitness level or keep making progress when injured...

    This month in the 'Training' section, I have given several tips on how to keep your training going even when you are injured, because, let's face it, you can ALWAYS do SOMEthing, even if to just maintain your current level of fitness.

    In this month's 'Nutrition' section, I have made a few notes on how to adjust your diet according to how active you can or will be during your injury, so that you don't let your conditioning "go" further than you have to.
    Check out this edition of the Rosie Chee Fitness Newsletter HERE.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  19. New log ... love to have yah...

    Summer Cutting begins Pro-Xanthine Compound 20
    Unremarkable is no way to go through life... Doug

  20. Quote Originally Posted by DreamWeaver View Post
    New log ... love to have yah...

    Summer Cutting begins Pro-Xanthine Compound 20
    Already there, Doug

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  21. I find everything I thought I lost...


    MOTIVATIONAL QUOTE OF THE DAY

    "Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Khalil Gibran

    For the complete Motivational, review Losing Everything | WPM Women.


    TRAINING

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. Rear Delt Flyes 2 x 15
    4. Skip 2 x 100 revolutions
    SuperSet C -
    5. BB Military Press 4 x 12, 10, 10, 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. Plate Hammer Raises 2 x 15
    8. Skip 2 x 100 revolutions
    SuperSet E -
    9. Single-Arm DB Lateral Raises 4 x 12 per side
    10. Skip 4 x 100 revolutions
    SuperSet F -
    11. Plate Lateral Raises 2 x 15
    12. Skip 2 x 100 revolutions
    SuperSet G -
    13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 12
    14. Skip 4 x 100 revolutions
    SuperSet H -
    15. Swissball Leg Curls 2 x 15
    16. Skip 2 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 110-113 rpm

    Stretch 20 min

    NO sleep last night - could NOT sleep at all, my mind wandering restlessly...Got up at 0330 and started preparing myself for the day...Felt pretty great heading out for my HIIT Run, no aches in my knees, which was surprising, but awesome. Little light along the highway this time, so I ended up doing my sprints one and then turn, then another, turn, over the same road, up and down a rise, until I had done what I needed to, running back to the hotel. Left shoulder (and left wrist) was the only thing that irritated me - still aching a little from hitting it on the Elliptical handle last night...Looked forward to my weights. Same weights as last time on all exercises, but MORE reps, despite the shooting pain through both shoulders (more on that later), so STRENGTH is up a little, which is nice (or maybe my body just needed to do SOMEthing the last couple of days and only have it a SINGLE training, instead of am AND pm sessions?) Anyways, it was the POSTERIOR LATERAL aspect of my LEFT shoulder that burned during Behind-the-neck BB Military Press, becoming sharper with each consecutive set. Rear Flyes were done a little more slowly than usual, the pain in my left shoulder still prominent. NO issues with knees during the skipping in SuperSets A or B. ANTERIOR delt/biceps tendon on my RIGHT side caused issue during BB Military Press, but able to manage it better than the pain experienced during Behind-the-neck BB Military Press. Plate Hammer Raises started off strong, but reps got slower for the last three on each set. Right knee started niggling during skipping of the second SuperSet C, but disappeared during the skipping on SuperSet D, LEFT knee aching instead - all very odd. Pain in BOTH shoulders during Single-Arm DB Lateral Raises, starting with my right side first each time, since my left shoulder was in more pain than my right. Pushed our 12 reps from the 10 reps of last week though, even though the last two reps on the last set for each side was a GRIMACE. Got quite light-headed and dizzy after the skipping for SuperSet E. Used plates instead of DB for SuperSet F, doing them a little more quickly than usual, tempo 1-1-1, trying to make it intense but also hoping to minimize pain experienced - anterior and lateral delt definition good during; shoulders are definitely looking better. Increased the pace of my skipping in SuperSet F. Did more reps with the Stiff-Legged BB Deadlift - easy enough; I never use a heavy weight with this, focusing instead on the STRETCH, and next week I might see how low to the floor I can reach standing on a bench (used for Flat BB Bench Press). Feeling my left hip niggle a little during the skipping after each set of the former. Last but not least, finished off my resistance session with Swissball Leg Curls, keeping my hips high, rapid skipping pace after each set. Vascularity EXCELLENT throughout the ENTIRE session...Was rather surprised when I got on the Recline Bike re post-weights cardio and found myself EASILY able to maintain a pace of 110 rpm or more withOUT any issues with either knee. Welcome - maybe the hot/cold spa/pool on Saturday night did some good after all...My left wrist has been aching ALL day, the same way it did just before last August, which is NOT good, so I will be watching it...I WAS going to go for a 7-mile Run tonight, but have not been able to sleep at all during today, and just want to go to bed early (after I finish posting this, actually) and let myself DRIFT AWAY...


    OTHER NOTES

    EBF's Recompadrol will be available again in ~8 weeks (better yet, hopefully by the end of APRIL)! Just to make you all aware if you purchase some and the labels are different that they HAVE had a label CHANGE - updated to match the current brand logo, with the next run being done having 400 bottles still with the old label and the rest with the new, all to be with the new label after that.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  22. Have you ever thought of substituting DB overhead presses or regular military presses in place of the behind the neck presses, those are generally not recommend for those of us with shoulder issues(self included). Since my repeated shoulder injuries I have forsaken all bb pressing exercises, military behind the neck and bb bench in favor of dumbells. I've had much less injury and pain and a lot better results. Just a thought. I hope you are able to sleep. I've had trouble sleeping as of late myself.
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  23. Quote Originally Posted by truthornothin View Post
    Have you ever thought of substituting DB overhead presses or regular military presses in place of the behind the neck presses, those are generally not recommend for those of us with shoulder issues(self included). Since my repeated shoulder injuries I have forsaken all bb pressing exercises, military behind the neck and bb bench in favor of dumbells. I've had much less injury and pain and a lot better results. Just a thought. I hope you are able to sleep. I've had trouble sleeping as of late myself.
    I used to do DB Shoulder Presses, David, but since I changed to doing Behind-the-neck BB Military Press, my delt development has been far better. I DO do regular Military Presses (see SuperSet B) as well. No matter, the pain regardless is just as severe whether behind or front re Military Presses for me. And you know me - I'm going to push it as much as I can for progress, bearing the pain, and hoping for no further injury.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  24. Do you know what it's like when you're scared to see yourself?


    MOTIVATIONAL QUOTE OF THE DAY

    "When we are born, we are all given one thing that we can count on: a life to live. Each of us has a life. For some it is shorter, for others it is longer. For some, it comes with challenges whether physical, mental, emotional, or circumstantial. For others, there are few challenges.

    "But regardless of the hand we are dealt, we must play it out. We can play, we can fold, or we can hold the cards and do nothing. But in each instance, we make a decision. Even when we decide to do nothing, we have made a decision.

    "And where you are now in life is the sum total of all the decisions you have made in your life.

    "The good news is that if you don't like where you are now, YOU CAN CHANGE it! You don't have control over the past, but YOU HAVE CONTROL over today and tomorrow!" - Lee Labrada


    TRAINING

    Elliptical 30 min

    Stretch 21 min

    Almost instantly asleep after posting yesterday's update. However, it was not to last and I woke up just ~1.5 hours later. And for some reason, STARVING, which led to me wolfing down almost everything I could find, ~1,000 calories in chocolate, ~1,000 calories in multigrain crackers, ~1,000 calories in almonds, and then close to another ~1,000 calories in cottage cheese and bacon bits (with the crackers), which was interesting to say the least, and yes, regretted afterwards. Anyways, wide awake again, I didn't start feeling my eyes "tire" until ~0330, when I fell asleep for ~4 hours. Which is ok (see "Other Notes" below re training changes)...After time to "gather" myself, I went downstairs to the Fitness Room and did the Elliptical for 30 minutes (yes, 10 minutes more than I usually would - someone had set it at for that and I couldn't be bothered changing it), where my knees were mostly fine (sharp pain on the inferiomedial aspect of my right one for the first half) and only a slight twinge in my left arch during the first few minutes. My left wrist was in a lot of pain though - I've actually had it strapped up since last night it has been that bad, and going to keep it strapped for a few days to let it "settle". Afterwards, sat in the sauna, actually enjoying the feeling of sweat dripping on my skin - very relaxing. Back to my room to stretch...A 7-mile Run WAS on the agenda for this evening, but I suddenly got very exhausted and passed out for several hours, waking to the thunderstorm (love waking to the sound of it, by the way, and for some reason makes me think of being back at the beach house, watching the waves crash on the shore as the rain pounds the windows) outside, and just letting it go - after all, it SHOULD be a "easier" week this week, and the "deload" may actually HELP re progress...


    OTHER NOTES

    Changes This Week

    This is my thirteenth week back training since my time out for all the injuries that assaulted me at the end of 2011. It's been a slow recovery process, only really being able to up my training over the last five weeks, but it's been well worth it. My last "easy"/deload week was six weeks ago, and because I need my body to KEEP going for at LEAST another SEVEN weeks before I will allow myself to have a week of only 3-4 days of training (i.e. a week "OFF" - anything LESS than 1-2 resistance sessions and 2-3 cardio sessions and my body is not very functional, so that is what my weeks "OFF" will consist of henceforth, if they are given), THIS week I am changing things up a little re training days, albeit keeping the volume the same, as well as intensity, just "spreading it over" the week instead of "clumping" it, so that my body gets a little bit of a "WTF?!" and CONTINUES to make progress, since this week is ESSENTIAL - I NEED to lose at LEAST 0.5% bodyfat this week! Also adding in more "recovery" measures re sauna and the hot/cold-spa/pool at least 5-6 days this week (continuation to be determined at the end of the week).

    Also going to use this week to REALLY get a handle on my nutrition, since the last two weeks were so completely UNdisciplined and far OUTSIDE of even MY "normal", that even with my training hard and intense, I fell backwards faster than I could blink (highly disappointed and disgusted with myself!), and that is NOT acceptable! I know what my body is "comfortable" at, and if I am going to be "unconditioned", it canNOT go above that, which is currently is, and I will endeavour to ensure it is not so again. To be perfectly frank, the way my nutrition was five weeks ago was the period when my body felt the BEST, and I definitely know that the Lean Gains 16-hour fast/8-hour feeding window suits my body the best as far as nutritional protocols. So, reiterating this fact more to myself than anything, mentally "setting" myself for what MUST be.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  25. A wiser, older friend of mine used to say "What I am today is the sum total of all of my yesterdays." This of course not only includes events but also my perception of them and more importantly my RESPONSE to them. Keep rocking it warrior!
    Recoverbro
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