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

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  1. Quote Originally Posted by Distilled Water View Post
    I'm out of breathe just reading your workouts lol.

    I had sleep issues like yours for about 3 months, 7 years ago. Tried like hell to kick the problem but sleeping meds were the only answer.
    LOL Steve - fortunately, the low recovery times and high intensity means it's EASIER for me to breathe DURING the day!

    No more trying natural Growth Hormone boosters for me - if I use one, it will be IGF-2, since it does NOT cause any such issues re sleeping patterns (and IS one of my favourite products). No sleeping meds for me - I will force my body to DEAL with this on its own!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  2. All my hope has been restored


    MOTIVATIONAL QUOTE OF THE DAY




    TRAINING

    HIIT Elliptical:
    a. 4 min easy
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min easy

    Stretch 20 min

    Fell asleep a little earlier this morning, ~0230, waking to all three alarms set for 0330, 0430, and 0630, eventually getting up at 0819, so 5-6 hours of broken sleep...Did a few things before heading downstairs to the Elliptical to do the last of this week's HIIT sessions (giving my body - moreso my knees - another day of "recovery" from running; I haven't NOT run this much in a long time and it feels odd). Quads were burning and on the fourth effort, I felt myself falter a little, pushing the pace for the last four efforts...Sat in the sauna for half an hour after my brief HIIT session...Then out to the pool, holding myself under the water for close to 2.5 minutes this time. Is it strange that the ONLY time I have felt CALM and truly at peace over the last week is when I am underwater, FORCING myself to stay there, my lungs and heart burning, WANTING to stay there?...Then into the spa, for the massage on my legs from the jets...Finishing off with stretching after a quick shower back in my room (since I was shivering when I got out of the spa)...NO resistance session today, since yesterday had my left wrist pretty bad re pain and I want to give it some time to "recover" - as well as my shoulders, which have been aching again all night and morning. No Full-Body session this week, since it IS my LAST "deload" week for a couple of months, so going to take what little rest I CAN...Feeling utterly drained - if only my MIND would STOP (not that I don't mind some of what's playing in there, but I DO need to REST)...

    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. keep up the good work Rosie. your very motivational and a hard worker and I like that.

    I agree with truthornothing, a person must back off at times and learn when they can train hard(your body will let you know)

    like that Kenny rogers song youve got to know when to fold them and when to roll (I think thats hows it goes Ive never heard it but someone told me the words to it)
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  4. Good night 3 alarms!!! I thought I was the only one that did that lol. Good workouts again girl and yeah I agree we can push very hard, but eventually we all gota take a little break. Key word little lol. I know some that will say 2 weeks is a break. I can't go that long. Two days off if feeling crappy is the most I can go.
    OG Avenger-HULK SMASHING TIME!

  5. Quote Originally Posted by John Smeton View Post
    keep up the good work Rosie. your very motivational and a hard worker and I like that.

    I agree with truthornothing, a person must back off at times and learn when they can train hard(your body will let you know)

    like that Kenny rogers song youve got to know when to fold them and when to roll (I think thats hows it goes Ive never heard it but someone told me the words to it)
    Cheers, John

    It definitely does indeed - believe me, I KNOW! Doesn't mean I don't like to push the limits though - just getting a little wiser and maybe a little more "cautious" (since it seems to break easily now) as I get older...


    Quote Originally Posted by packers6211 View Post
    Good night 3 alarms!!! I thought I was the only one that did that lol. Good workouts again girl and yeah I agree we can push very hard, but eventually we all gota take a little break. Key word little lol. I know some that will say 2 weeks is a break. I can't go that long. Two days off if feeling crappy is the most I can go.
    Well, usually only one at 0330 to wake up and another at 0430 to let me know it's time to go for my run, but since my sleeping patterns have been so bung lately, I'm setting more alarms to try and get up at the right time. As it is, last night I slept from ~2000-2319 and now are wide awake, so you can see just how screwed up they are...Yes, a LITTLE break. After last year though, I've figured that even a complete week off resistance training ONLY (i.e. still doing 3-6 days re 20 minutes of cardio) is DETRIMENTAL for my body and a "week off" has to include at least 4-5 days of training inclusive of 1-2 resistance sessions. Takes me back to my cycling days, when I would have ~2 weeks off training ALL year! I need to be like THAT again - although a "week off" after every 16-20 weeks now will be ok (which turns out to about the same)...

    On another note, have a HAPPY and VERY BLESSED EASTER everyone!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  6. Quote Originally Posted by Rosie Chee View Post
    Cheers, John

    It definitely does indeed - believe me, I KNOW! Doesn't mean I don't like to push the limits though - just getting a little wiser and maybe a little more "cautious" (since it seems to break easily now) as I get older...

    ~Rosie~
    This is music to my ears, I sometimes get a little worried that you push yourself too hard, well I think it's a fact that you do in fact, lets not mix words. Using a little caution and wisdom is something that has helped me tremendously. I am the oldest out of all of us I think but I spend the least amount of time injured. I still push myself to the brink but, I have better awareness of where the brink is and less stuborn about pushing beyond it. I still think we have to be on the edge, I just don't think we should be going beyond it too much if you get my drift.

    Another big difference between you and I is you say you have to train, I say I love to train... but I have to too I suppose so it's a good thing I love too lol... One way we are very similar is we get so much from bringing this joy to others... I love changing peoples lives and surrounding myself with positive people. I hope you are finding the same joy in your training as the people you help and are taking time out of you're day to feell good about yourself cuz you are beautiful inside and out for what you do and how you look. Happy easter

  7. Quote Originally Posted by DreamWeaver View Post
    This is music to my ears, I sometimes get a little worried that you push yourself too hard, well I think it's a fact that you do in fact, lets not mix words. Using a little caution and wisdom is something that has helped me tremendously. I am the oldest out of all of us I think but I spend the least amount of time injured. I still push myself to the brink but, I have better awareness of where the brink is and less stuborn about pushing beyond it. I still think we have to be on the edge, I just don't think we should be going beyond it too much if you get my drift.

    Another big difference between you and I is you say you have to train, I say I love to train... but I have to too I suppose so it's a good thing I love too lol... One way we are very similar is we get so much from bringing this joy to others... I love changing peoples lives and surrounding myself with positive people. I hope you are finding the same joy in your training as the people you help and are taking time out of you're day to feell good about yourself cuz you are beautiful inside and out for what you do and how you look. Happy easter
    You're very sweet, but you don't need to worry about me, Doug

    Yes, I HAVE to do it. I may as well be dead otherwise, and no one wants to "live" (or be) like that.

    Yes, I love helping others and seeing the difference what I can do can make in their lives - it is an amazing feeling knowing that you are making positive changes in the lives of others, and such a surprise when you get told or messages from random strangers that you have "helped them. Truly nothing more rewarding than that (thus far - I say this because I know that there are things in life NOT related to training, etc. that are truly blessed and rewarding and can also make a huge difference in others' lives)...Unfortunately, whilst I am happy during training, there is no joy in it, Doug, and sometimes it honestly feels more like a job than a passion, but it must be done, that's all there is to it...Happy Easter, my friend - thank you always for your encouragement and uplifting words

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  8. Review of Finaflex-Redefine Nutrition's G8 (Lemon Freeze flavour)


    Because of my screwed up sleeping patterns, Doug suggested that I try G8, and Al was kind enough to send me a tub to use, to see if it made a difference. It DID - although not the way you might expect (explained below) - and this is what happened...


    What is it?


    For more information on G8, review Finaflex-Redefine Nutrition :: G8.


    Formula: The formula was actually what intrigued me about G8 and the only reason I said "yes" to trying it [since every other natural Growth Hormone booster - aside from IGF-2 - has NOT worked with my body and screwed me up for quite some time on cessation of use (explained below)].

    Smell: Like lemon scented dishwashing liquid.

    Taste: I am not a fan of Lemon flavour in general, but the Lemon Freeze G8 flavour was downright nasty and almost like drinking chalk (if you ground it up) - one of the worst tasting supplements I have ever used.

    Mixability: G8 mixed well with water. No clumps, although a little bit of bubbles on settling.

    Texture: Like fruit juice once the "bubbles" settled.

    ELEVATE

    Growth Hormone Levels: Although I would have liked to see the changes in my Growth Hormone levels from pre to post-G8, I did not have bloods done. That said, Growth Hormone contributes to muscle growth and leanness in females, and I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8].

    Mood and Overall Sense of Feeling: During my use of G8 my mood was all over the place due to external circumstances.

    Sex Drive and Libido: Libido was up and down when using G8 - rather high during the first week, subsiding a little into the next. Regardless, circumstances meant I didn't do anything about it.

    RESTORE

    Insulin-Like Growth Factor Levels: Although it would have been interesting to see the changes in my Insulin-Like Growth Factor levels from pre to post-G8, I did not have bloods done. As mentioned above under "Growth Hormone Levels", "I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8]."

    Dopamine and Serotonin Levels: Although I would have liked to see the changes in both my Dopamine and Serotonin levels from pre to post-G8, I did not have bloods done. That said, I have a Dopamine IMbalance - one of the reasons why most natural Growth Hormone boosters have the OPPOSITE than INTENDED effect on me (yes, I know, my body is screwed up) - with mine being TOO LOW. Not only that, but my Adenosine levels are too HIGH, which comes into play as well.

    Self-Confidence: Supplements don't have an effect on my self-confidence.

    RECOVER

    Recovery: My recovery was good. I was training pretty hard, upping the intensity each time as I could. My second week using G8, I upped the intensity in resistance sessions by a reasonable amount (which has contributed to my joint conditioning worsening), albeit going a little "easier" re pm cardio, using the Recline Bike instead of a 7-mile Run, due to the increasing pain in my knees.

    Sleep: Sleep was all over the place (see "Sleeping Patterns" under "Other Notes" below), with the first week I was using G8, UNable to sleep for ~1.5 days, and then - very likely because of the heavy training and lack of sleep for ~1,5 days - slept for almost HALF a day. Sleep, when got, was VERY deep and Uninterrupted, although I most often woke very groggy, not wanting to get up and it taking some time to, feeling like someone was trying to drill a hole in my head.

    OTHER NOTES

    Other Effects: Despite being HIGHLY stressed (one of the only two instances when my skin can be affected negatively) and during the only time I might see a blemish or two, it was surprisingly NOT affected by the circumstance, as clear and smooth as ever, which was nice...Appetite was also drastically elevated during my use of G8, moreso than my "usual", and for the two weeks of using G8, I was eating ~10,000 calories on the "days" when I was AWAKE, bringing me out at an average close to ~7,000 calories per day (since on a couple of days I did not eat at all, due to rising and training hours) - no wonder my body composition (see "Body Statistics" under "Other Notes" below) concurrently changed so drastically (my Maintenance calories are ~4,300 a day)....

    Cliffnotes on observations during use and week-post cessation of use of G8:

    Training Schedule
    Week 1 - four resistance sessions, three days of double cardio (two done on cardio only days, the other on Full-Body day, two done re 7-mile run); training all done from ~2200 (instead of usual start from ~0430)
    Week 2 - four resistance sessions, three days of double cardio (two done on resistance training days, only one done re 7-mile run); day off this week on Tuesday instead of Sunday; training all done from ~0530 (instead of usual start from ~0430)
    Week post-cessation of G8 - "easy/deload" week with only three days of resistance training and four days of cardio, only one session of running (normally would do 5-7 runs a week)

    Sleeping Patterns
    Week 1 - no sleep for 1.5 days and then sleep for almost half a day
    Week 2 - slept for 4-5 hours daily, albeit all over the place, falling sleep time INconsistent
    Week post-cessation of G8 - with the exception of Monday (where no sleep at all) and Sunday (where slept for ~10 hours), rest of the week sleeping for ~1 hour early in the day and then 3-5 hours later in the day most days, waking with appetite HIGH

    Body Statistics
    Start pre-use of G8 - 8% bodyfat at 108.4 pounds
    End of Week 1 - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
    End of Week 2 - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; +2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
    End of Week post-cessation of G8 - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; +2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)

    CONCLUSION

    Overall: This is rather difficult for me to do, since G8 DID give me great sleep - when I slept: Deep, UNdisturbed, and restful. BUT, it also severely messed up my sleeping patterns (which, honestly, even though they have had their moments of being on track, have not been the same since I came to the US), which I did not enjoy. And the OTHER effects I experienced, especially re appetite (although this can also be attributed to training heavily and being awake for more than a day many days), I did NOT appreciate (given what my appetite is ALREADY like).

    Would I use it again? I actually STOPPED using G8 after two weeks of use because, despite the awesome sleep it gave me, it was (and still is) DRASTICALLY affecting my sleeping patterns, which in turn was having some very UNwanted effects re other factors. So, no, I would not use G8 again myself personally.

    Would I recommend? If one is looking for extreme deep and rested sleep, and they have had no issues (like I have) using natural Growth Hormone boosters in the past, then yes, I might recommend G8 (any recommendation/s I made re supplements are based on what will be best for that individual re their goals and needs and other personal factors, etc.).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. A Beautiful Mess


    MOTIVATIONAL QUOTE OF THE DAY

    "Always remember to tell the person that you love the most that you love them. Life is too short in this day and age." - Laria Corney

    For the complete Motivational, review Those You Love | WPM Women.


    TRAINING

    Monday

    HIIT Skip:
    a. 4 min easy
    b. 8 x 20 sec effort/10 sec rest
    c. 2 min easy

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

    Post-Weights Cardio:
    Recline Bike 20 min @ 102-106 rpm

    Stretch 20 min

    Didn't get to sleep until just after 0230, and despite waking to my 0330 alarm, the one hour was not enough from the stress and upset of the last few days, so I allowed myself to go back to sleep, eventually rising just after 0800, giving me between 5-6 hours of broken sleep...Both shoulders were painful on waking, twinging throughout the day, and left wrist had to be strapped up again. I almost put off this training session until Tuesday (but didn't since the next two weeks are CRUCIAL), because my head was pounding almost from the time I woke, and I felt like I was going to fall over, even sitting down (long before training was even a consideration), experiencing vertigo in spurts throughout the day...Done late at night, finishing not long before midnight. NOT a good session! Started out with skipping, deciding to do HIIT in this mode instead of using the treadmill - the treadmill may have been kinder on my lower legs and knees to be honest, since I felt like I was crushing my lower legs with almost every revolution, like I was landing very heavy on my feet, which was interesting (and a little disconcerting, considering skipping plays an important role in my resistance sessions)...Anyways, ignoring the niggles in my mind, I started on my weights. From the very first set of Behind-the-neck BB Military Press I knew it wasn't going to be one of my better sessions, but still tried to push through - same weight as last week but reps were very much lowered, "stopped" not by the pain in my shoulders, but because my left wrist was "giving out". Skipping was a gritting of teeth and angry expression. Rear Flyes were extremely painful and AWKWARD, and I had to pause for a second from the eighth rep on each set to "settle" my left wrist. BB Military Press was similar, although for my third set, I probably COULD (and should) have done an extra rep. Plate Hammer Raises were very painful not just on my left wrist, but biting deep into both shoulder/biceps' tendons, making each rep an effort not to just throw the plate down on the floor in frustration (yes, it was THAT kind of session). Not in the most tolerable of moods, I headed over to the DB rack for Single-Arm Lateral Raises, selecting the same weight as last week, but not managing as many reps, my right side ok for the most part, but my left wrist in agony, the effort visible on my face with each rep. Started experiencing vertigo after my second set, vision blurring, and I had to REALLY concentrate on my skipping and then hold onto a bench between my supersets. Stayed with the DB and the same weight for Lateral Raises, hoping that TOGETHER would be better than single on my left wrist, and it was a little easier, but not really. With the light-headed dizziness plus in-and-out vision, I took the "safer" route of doing Stiff-Legged Deadlifts on the FLOOR (with DB), deliberately doing less reps here (they're not really important and I don't need that many reps, only doing them to continue to help "balance out" my quads). Finished off with Swissball Leg Curls, really focusing on the exercise. Was definitely relieved once my last set of skipping was completed...Didn't even want to sit on the Recline Bike, but I did, because post-weights cardio has become essential to my conditioning, legs moving slow, pain in the inferiomedial aspect of my LEFT knee (the knee which had, surprisingly, been giving me the most issues during my resistance session and having to be favoured)...Back in my room, showered, did my stretching, took six scoops of RecoverPRO, and went immediately to bed, passing out not long after...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  10. Wow, just got caught back up. Nice and honest review of G8, my only complaint about G8 was having an extremely hard time waking up the next day. Since the ONLY time I have to workout is in the morning accidentally snoozing the alarm too long or turning it off became a bit too easy for me, and getting up just got harder. Now I use it when i really need some sleep but if I take more than a half scoop it is hit or miss on me getting up at 3:50AM the next morning.

    Rosie, have you given any thought to your knees hurting due to low estrogen levels from the ERASE Pro? It just occurred to me while reading about your complaints and then you mentioning getting ready to start your 3rd bottle of it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com
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  11. Quote Originally Posted by MrKleen73 View Post
    Wow, just got caught back up. Nice and honest review of G8, my only complaint about G8 was having an extremely hard time waking up the next day. Since the ONLY time I have to workout is in the morning accidentally snoozing the alarm too long or turning it off became a bit too easy for me, and getting up just got harder. Now I use it when i really need some sleep but if I take more than a half scoop it is hit or miss on me getting up at 3:50AM the next morning.

    Rosie, have you given any thought to your knees hurting due to low estrogen levels from the ERASE Pro? It just occurred to me while reading about your complaints and then you mentioning getting ready to start your 3rd bottle of it.
    Thanks, Chris. Yeah, I have more "free" time now, since I've been working from where I live for the last few weeks, so doesn't matter too much when I wake up, but it does for ME, since I LIKE to be on a STRUCTURED SCHEDULE AND ROUTINE, since that's the way I am best operational and functional.

    It's a possibility, but never considered it since Erase has never bothered my joints. I don't think the extra weight is helping either.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. I'm ready when you're ready for me


    MOTIVATIONAL QUOTE OF THE DAY

    "Each day is a chance to draw closer to the heart of God, improve our character, discover and fulfill our life's purpose, trust, have faith, mature. The more you realize that it's not about you, but about what you have to give and giving it, allowing His glory to manifest through you, trying to make a difference and be a blessing to others, that you can come to understand." - Rosie Chee

    For the complete Motivational, review Life's Greatest Blessings | WPM Women.


    TRAINING

    Tuesday

    Session 1

    Run 7 miles @ 4.9 min/mile pace

    Stretch 20 min

    Session 2

    Skip x 1,000 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 6
    2. Dips 4 x 6
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline Alternate DB Bicep Curls 4 x 8 per side
    5. V-Bar Tricep Push-Down 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. Cable Bicep Curls (each hand with individual handle) 4 x 10, 10, 8, 8
    8. Push-Ups (feet on floor, hands fists under chest) 4 x 10
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 10
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    CrossTrainer 10 min

    Post-Weights Cardio:
    Recline Bike 10 min @ 102-106 rpm

    A little backwards - "pm cardio" done in the morning and vice versa. Found myself a nice 7-mile loop of rolling terrain and ran it. Not extremely humid or muggy like it has been, which was a welcome relief. Just set out and ran. Knees were ok for the most part, until the last stretch on the highway, but it was manageable pain...Got back from the run and it was straight into the sauna for 25 minutes, before heading out to the pool. Extended the time, holding myself under the water for ~3 minutes, wanting the calm instead of the terrible confusion and pain. Gasping for breath, it was into the spa to "massage" my legs for a few minutes each, before heading back up to my room...I almost put off going to the gym until Wednesday because my shoulders were aching badly, but I went anyway, and glad I did. My mood was foul when I walked in and remained that way for most of my session honestly, but by the time I walked out, I felt better (albeit not for long, since it was straight into a binge - seriously need to STOP that, because times like that my mind was protesting it and I didn't even really want or enjoy what I ate, but kept shovelling anything and everything in anyway! But, enough of that)...Started off skipping, just mindlessly counting the revolutions. Surprisingly, my knees were ok during this - left wrist was aching a little though (yes, strapped up again)...Once that was done, set myself up for weights. After yesterday's session, I was prepared not to be able to do as many reps or even have to drop my weights for some exercises, but I didn't for Close-Grip BB Biceps Curls, instead working through the pain for less reps at the same weight as last week - last two reps on the last two sets were very slow and excruciating on my left wrist. Which didn't help my Dips - I went lower than usual, albeit not as slow as usual, feeling it in my left shoulder in particular and dull aching in my left wrist. Skipping for the end of each TriSet A was just done. I stayed with the same weight for Incline Alternate DB Bicep Curls as last week, and was back to doing what I could the week before that (although that was with a lighter weight than this), struggling a lot with my left side on the last few reps each time of it, and the last set, I actually had to pause for several moments to "allow" for the pain. INcreased the weight for V-Bar Tricep Push-Downs and did the same number of reps as last week. Favouring left knee severely during the skipping portion of TriSet B, wincing on every landing of my left foot. Instead of torturing my left wrist with DB Zottoman Curls, I swapped it out for Cable Bicep Curls, albeit as I have with Seated Cable Row, using INDIVIDUAL handles for each hand - was an effort and if I am going to continue doing these, really need to focus on keeping my elbows TIGHT against my waist. With my left wrist already in pain, swapped out the DB French Press for Push-Ups - first couple of sets I actually did with handles under me, but I wasn't able to go low enough, my bust hitting the handles, so went to doing them on my fists on the floor for the last two sets, and believe me, I FELT them. Skipping during TriSet C was a little faster than it had been prior in the session, just to get it over and done with. Weighted Crunches I did fewer reps, albeit same weight as last week, feeling it really "dig" into my right shoulder. Pikes were welcome after that. Skipping getting faster...Since the Recline Bike was being used when I finished, did 10 minutes on the CrossTrainer until it was free and then move to the former. Body just felt blah, and my pace was not the best...

    Wednesday

    Elliptical 20 min

    Stretch 20 min

    Didn't fall asleep until after I SHOULD have gotten up, sleeping for ~8 hours though. Again, training "backwards" re sessions today and I am going to go add in a fifth resistance session this week (to punish myself for not being able to get my nutrition disciplined AND take my mind off disturbing and depressing things)...Anyways, did 20 minutes on the Elliptical downstairs - really feeling it in my glutes and quads, which is NOT a good sign (I canNOT have them GROW!)...Then 25 minutes in the sauna. Out to the pool, forcing just over four minutes under the water this time. In fact, the longer I was under, the easier it became to stay under, which was interesting, and I just wanted to STAY there (my lungs said otherwise, LOL). Leg "massage" in the spa, finishing off with a random "why not?" minute holding myself under...


    OTHER NOTES

    Supplements (changes reflected in post #1)

    Finished my bottle of Adipose Annihilation V2 yesterday and my last bottle of AnaBeta today. Going to miss my AnaBeta - running out of Recompadrol AND this means I have NO nutrient repartitioners, which is NOT good for me (might have to get something fast). I'll also be out of Alpha-T2 on Friday, so I had better pick up my A-game with everything ELSE (specifically NUTRITION)!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. I just came back from a week long food fest for my birthday. Really muddied up my abs. Had trouble stopping the cheat today but slowed it down. Tomorrow should have it under control. I know you can get your diet situation back under control. You are much more dedicated than I.

    Regarding your joints. You may want to try hot and cold therapy on your joints a little more directly. The Russians were fans of this. Ice the affected area 20 minutes and then wait 20 minutes and apply heat. Repeat as often as needed. It really helped my elbows. Slin-Sane and DCP Works for me in the Nutrient repartioner arena.
    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
    I just came back from a week long food fest for my birthday. Really muddied up my abs. Had trouble stopping the cheat today but slowed it down. Tomorrow should have it under control. I know you can get your diet situation back under control. You are much more dedicated than I.

    Regarding your joints. You may want to try hot and cold therapy on your joints a little more directly. The Russians were fans of this. Ice the affected area 20 minutes and then wait 20 minutes and apply heat. Repeat as often as needed. It really helped my elbows. Slin-Sane and DCP Works for me in the Nutrient repartioner arena.
    I'm sure you haven't done as much damage as the last four weeks have done to me (yes, somehow a few days turned into a few WEEKS - so very DISAPPOINTED in myself and mentally beating myself literally as much as a male thinks about sex every day, if not MORE!). I need to. not just need - I MUST. I have TWO weeks left and a LONG way to go to where I want to be, or where I will be happy with where I'm at. Got some serious haulin' to do, so bustin' ass coming right up!

    Yeah, applying ice to my joints makes them worse - I know, not the expected reaction, but if I do, I will be in more agony than before. Thank you for the suggestion though, David. I'm just going to tough it out.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  15. When I was playing ball I'd use Absorbent Jr. It's green liquid and smells like menthol and rubbing alcohol but worked great for my joint problems.

    Just a suggestion...
    Serious Nutrition Solutions Representative

  16. Quote Originally Posted by Distilled Water View Post
    When I was playing ball I'd use Absorbent Jr. It's green liquid and smells like menthol and rubbing alcohol but worked great for my joint problems.

    Just a suggestion...
    Cheers, Steve!

    ~Rosie~
    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

    Cheers, Steve!

    ~Rosie~
    Rosie.....you're going senile lol, that's not my name. Smh lol
    Serious Nutrition Solutions Representative

  18. Quote Originally Posted by Distilled Water View Post
    Rosie.....you're going senile lol, that's not my name. Smh lol
    My apologies, BILL. You can tell I was tired or distracted when I replied (not that it's any excuse).

    Hope you have a great day, bud!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  19. Wow 4 minutes under water, as in at once? I didn't even know that was possible. The strength of your mind is amazing Rosie. Some of the unthinkable things you do just amaze me. Running 7 miles in under 35 minutes is pretty darn amazing too.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  20. Quote Originally Posted by Rosie Chee

    My apologies, BILL. You can tell I was tired or distracted when I replied (not that it's any excuse).

    Hope you have a great day, bud!

    ~Rosie~
    Lol it's all good! To be honest I still don't know how you function between your workouts and sleep patterns. Props to you!
    Serious Nutrition Solutions Representative

  21. Quote Originally Posted by MrKleen73 View Post
    Wow 4 minutes under water, as in at once? I didn't even know that was possible. The strength of your mind is amazing Rosie. Some of the unthinkable things you do just amaze me. Running 7 miles in under 35 minutes is pretty darn amazing too.
    No, not all at once (maybe I should have clarified that) - I'd likely stay under if I did that (believe me, I have been tempted). I hold my breath as long as I can (usually 30-60 seconds), surface and go straight back down again...The running though I am used to...Now to put that "strength of mind" to practice, since it's been four weeks now that I've been OFF the wagon re Lean Gains 16-hour fast/8-hour feeding window (the first time since I first started utilizing that protocol last May), and it has NOT been kind on my body, reaffirming that it's definitely what makes me FEEL (and look) the best!...Hope our day is going well


    Quote Originally Posted by Distilled Water View Post
    Lol it's all good! To be honest I still don't know how you function between your workouts and sleep patterns. Props to you!
    Training is fine. The sleeping patterns need to stop being like that though. I can operate on pretty much anything, but I PREFER (and function best) when I am getting up at 0330, training "first thing", and going to be between 2130-2230 and getting 4-5 hours of sleep.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  22. I kind of figured you were coming up but then I have heard of some people who can actually control themselves enough and slow their bodies down enough to do that kind of thing. I figured if anyone I knew could use mind over matter to get the job done you were up there in that group for sure. Yeah the 16/8 is just so forgiving and feels natural too me now.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  23. Quote Originally Posted by Rosie Chee View Post
    MOTIVATIONAL QUOTE OF THE DAY

    "Each day is a chance to draw closer to the heart of God, improve our character, discover and fulfill our life's purpose, trust, have faith, mature. The more you realize that it's not about you, but about what you have to give and giving it, allowing His glory to manifest through you, trying to make a difference and be a blessing to others, that you can come to understand." - Rosie Chee

    For the complete Motivational, review Life's Greatest Blessings | WPM Women.


    TRAINING

    Tuesday

    Session 1

    Run 7 miles @ 4.9 min/mile pace

    Stretch 20 min

    Session 2

    Skip x 1,000 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 6
    2. Dips 4 x 6
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline Alternate DB Bicep Curls 4 x 8 per side
    5. V-Bar Tricep Push-Down 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. Cable Bicep Curls (each hand with individual handle) 4 x 10, 10, 8, 8
    8. Push-Ups (feet on floor, hands fists under chest) 4 x 10
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 10
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    CrossTrainer 10 min

    Post-Weights Cardio:
    Recline Bike 10 min @ 102-106 rpm

    A little backwards - "pm cardio" done in the morning and vice versa. Found myself a nice 7-mile loop of rolling terrain and ran it. Not extremely humid or muggy like it has been, which was a welcome relief. Just set out and ran. Knees were ok for the most part, until the last stretch on the highway, but it was manageable pain...Got back from the run and it was straight into the sauna for 25 minutes, before heading out to the pool. Extended the time, holding myself under the water for ~3 minutes, wanting the calm instead of the terrible confusion and pain. Gasping for breath, it was into the spa to "massage" my legs for a few minutes each, before heading back up to my room...I almost put off going to the gym until Wednesday because my shoulders were aching badly, but I went anyway, and glad I did. My mood was foul when I walked in and remained that way for most of my session honestly, but by the time I walked out, I felt better (albeit not for long, since it was straight into a binge - seriously need to STOP that, because times like that my mind was protesting it and I didn't even really want or enjoy what I ate, but kept shovelling anything and everything in anyway! But, enough of that)...Started off skipping, just mindlessly counting the revolutions. Surprisingly, my knees were ok during this - left wrist was aching a little though (yes, strapped up again)...Once that was done, set myself up for weights. After yesterday's session, I was prepared not to be able to do as many reps or even have to drop my weights for some exercises, but I didn't for Close-Grip BB Biceps Curls, instead working through the pain for less reps at the same weight as last week - last two reps on the last two sets were very slow and excruciating on my left wrist. Which didn't help my Dips - I went lower than usual, albeit not as slow as usual, feeling it in my left shoulder in particular and dull aching in my left wrist. Skipping for the end of each TriSet A was just done. I stayed with the same weight for Incline Alternate DB Bicep Curls as last week, and was back to doing what I could the week before that (although that was with a lighter weight than this), struggling a lot with my left side on the last few reps each time of it, and the last set, I actually had to pause for several moments to "allow" for the pain. INcreased the weight for V-Bar Tricep Push-Downs and did the same number of reps as last week. Favouring left knee severely during the skipping portion of TriSet B, wincing on every landing of my left foot. Instead of torturing my left wrist with DB Zottoman Curls, I swapped it out for Cable Bicep Curls, albeit as I have with Seated Cable Row, using INDIVIDUAL handles for each hand - was an effort and if I am going to continue doing these, really need to focus on keeping my elbows TIGHT against my waist. With my left wrist already in pain, swapped out the DB French Press for Push-Ups - first couple of sets I actually did with handles under me, but I wasn't able to go low enough, my bust hitting the handles, so went to doing them on my fists on the floor for the last two sets, and believe me, I FELT them. Skipping during TriSet C was a little faster than it had been prior in the session, just to get it over and done with. Weighted Crunches I did fewer reps, albeit same weight as last week, feeling it really "dig" into my right shoulder. Pikes were welcome after that. Skipping getting faster...Since the Recline Bike was being used when I finished, did 10 minutes on the CrossTrainer until it was free and then move to the former. Body just felt blah, and my pace was not the best...

    Wednesday

    Elliptical 20 min

    Stretch 20 min

    Didn't fall asleep until after I SHOULD have gotten up, sleeping for ~8 hours though. Again, training "backwards" re sessions today and I am going to go add in a fifth resistance session this week (to punish myself for not being able to get my nutrition disciplined AND take my mind off disturbing and depressing things)...Anyways, did 20 minutes on the Elliptical downstairs - really feeling it in my glutes and quads, which is NOT a good sign (I canNOT have them GROW!)...Then 25 minutes in the sauna. Out to the pool, forcing just over four minutes under the water this time. In fact, the longer I was under, the easier it became to stay under, which was interesting, and I just wanted to STAY there (my lungs said otherwise, LOL). Leg "massage" in the spa, finishing off with a random "why not?" minute holding myself under...


    OTHER NOTES

    Supplements (changes reflected in post #1)

    Finished my bottle of Adipose Annihilation V2 yesterday and my last bottle of AnaBeta today. Going to miss my AnaBeta - running out of Recompadrol AND this means I have NO nutrient repartitioners, which is NOT good for me (might have to get something fast). I'll also be out of Alpha-T2 on Friday, so I had better pick up my A-game with everything ELSE (specifically NUTRITION)!

    Recompadrol should be out in the next 8 weeks.
    i duno how id feel to be out of a partioner, havent been off rdrol in over 3 years, and before then was anabolic pump and glycobol, and insulean K

  24. Quote Originally Posted by MrKleen73 View Post
    I kind of figured you were coming up but then I have heard of some people who can actually control themselves enough and slow their bodies down enough to do that kind of thing. I figured if anyone I knew could use mind over matter to get the job done you were up there in that group for sure. Yeah the 16/8 is just so forgiving and feels natural too me now.
    "Coming up"? You mean fallen off the wagon entirely the last four weeks - that would be putting it mildly, although, that said, I only gained for the middle two of those weeks, so we'll see what damage has been done come the weekend when I get everything measured and tested (hoping if I work had the next couple of days, it will have gone DOWN)...When it comes to everything BUT nutrition, I am as disciplined as hell, but for some reason, when it comes to that I am just not - maybe because I have "gotten away" with eating what I want when I want for so long, or because my body's physiology is so screwed up that it lets me, but whatever the case, I know for my HEALTH it cannOT continue...


    Quote Originally Posted by ssbackwards View Post
    Recompadrol should be out in the next 8 weeks.
    i duno how id feel to be out of a partioner, havent been off rdrol in over 3 years, and before then was anabolic pump and glycobol, and insulean K
    That's a lifetime, Zach! LOL Yeah, I'm not a fan of being off one - just ordered some DCP (with more Alpha-T2), so hoping it is here no later than Monday!

    ~Rosie~
    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 Rosie Chee View Post
    "Coming up"? You mean fallen off the wagon entirely the last four weeks - that would be putting it mildly, although, that said, I only gained for the middle two of those weeks, so we'll see what damage has been done come the weekend when I get everything measured and tested (hoping if I work had the next couple of days, it will have gone DOWN)...When it comes to everything BUT nutrition, I am as disciplined as hell, but for some reason, when it comes to that I am just not - maybe because I have "gotten away" with eating what I want when I want for so long, or because my body's physiology is so screwed up that it lets me, but whatever the case, I know for my HEALTH it cannOT continue...

    ~Rosie~
    No not at all, I meant coming up for air in the pool. Was definitely not referring to your current shape. Heck, even in your "bad shape" you are in better shape than 99.9% of the people out there.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  26. Quote Originally Posted by MrKleen73 View Post
    No not at all, I meant coming up for air in the pool. Was definitely not referring to your current shape. Heck, even in your "bad shape" you are in better shape than 99.9% of the people out there.
    OH LOL Gotcha

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  27. Quote Originally Posted by MrKleen73 View Post
    No not at all, I meant coming up for air in the pool. Was definitely not referring to your current shape. Heck, even in your "bad shape" you are in better shape than 99.9% of the people out there.
    agreed. how you been Mckleen?

    keep up the good work Rosie your such an inspiration
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  28. Aweome post yet again for the Queen of the forums!!! I admire your running skills!!!
    OG Avenger-HULK SMASHING TIME!

  29. Quote Originally Posted by John Smeton View Post
    agreed. how you been Mckleen?

    keep up the good work Rosie your such an inspiration
    Chris is running a log if you want to follow, John: KLEEN gets Lean with Fat Free! An App-Nut Sponsored Log

    Thank you for the encouragement - getting to the point where I feel like my mental beatings are being more detrimental than good to me right now...


    Quote Originally Posted by packers6211 View Post
    Aweome post yet again for the Queen of the forums!!! I admire your running skills!!!
    Cheers, Tommy

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  30. STOP looking at the Obstacles and START looking at the POSSIBILITIES!


    MOTIVATIONAL QUOTE OF THE DAY

    "Vision is the ability to see God’s presence, to perceive God’s power, to focus on God’s plan in spite of the obstacles." - Charles Swindoll

    For the complete Motivational, review Having Vision | WPM Women.


    TRAINING

    Session 1

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

    Stretch 20 min

    Session 2

    Back/Chest (30 sec recovery between trisets):
    TriSet A -
    1. Single-Arm Bent Over DB Rows 4 x 10, 8, 8, 8 per side
    2. Push-Ups (feet on bench, hands on floor on fists) 4 x 10, 10, 8, 8
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Supinated Bent Over BB Rows 4 x 10, 10, 8, 8
    5. Incline BB Bench Press 4 x 10, 8, 8, 8
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
    8. Cable CrossOvers 4 x 15, 15, 12, 12
    9. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 107-108 rpm

    Went to sleep not long after 0330 and woke just after 0700. Felt ok...Headed out for HIIT Run. Legs felt heavy and dead, hating the way my body felt in general, period. Sprints felt slow to me - could also have been because I was running uphill into the wind, but...Just glad to get back and be done with it. Into the sauna for 30 minutes, before the pool, not able to hold myself under for as long today, only ~3.5 minutes - I am so stressed right now and my body is starting to feel it. Then the spa for a bit, actually not minding it so much - usually I'm not a fan of it or the heat, and then back into the pool again to see if I could make myself suffer a little more...Highly irritated and frustrated, and with both anterior delts/biceps' tendons having hurt sharply all day on top of everything, NOT in the best of moods for the gym tonight...Went in and straight into my weights, having already decided that I was going to make this session slightly shorter than last week, since my shoulders were both still hurting quite badly. Started off with the same weight as last week re Single-Arm Bent Over DB Rows and was able to manage ok, albeit less reps on the second set than I did last week. Push-Ups were done on my fists this time (since that's the only way my left wrist does NOT hurt funnily enough), all the way down until the top of my chest hit the floor - feeling it on the last set, since I was doing these slowly. Skipping was VERY fast. Went five pounds lighter than the weight used last week for Supinated Bent Over BB Rows and managed a lot more reps, with a lot better form - although right elbow still sticks out on these and no amount of effort is bringing it in close to my body, GRRRR. Same weight as last week on the Incline BB Bench Press and was able to be semi-normal re reps done. Skipping very fast again, the expression on my face one of concentration warning people away. Five pounds heavier than last week on the Neutral Grip Seated Row, for the same reps. Same weight as last week on the Cable CrossOvers as well, for more reps on the first couple of sets. Skipping started to slow a little on the last couple of sets here as I began feeling the fatigue, left elbow hurting (from the second set of TriSet C) and right knee (from the second set of TriSet B). Definition and vascularity was not as prominent tonight as it has been (I think the HOT shower followed by 10 sprays of NO Infuse on each delt/arm ~30 min pre-weights has a big impact on it - moreso the former, since that was what was not done tonight)...Didn't feel like it, but sat myself on the Recline Bike and surprisingly spun my way through 20 minutes. And that was that - relived to have it over and done with...

    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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