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

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  1. way to kill it Rosie.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off


  2. We all stumble on our journey, the secret is not to fall. Dial it back in, take a step back re-evaluate and move forward. No sense looking backward when what it is that you want is up ahead. You will succeed I have absolutely no doubt
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition



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  3. Quote Originally Posted by taman6886 View Post
    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!
    Your friend is correct.


    Quote Originally Posted by Onlychevy6 View Post
    way to kill it Rosie.
    Cheers, Jeff


    Quote Originally Posted by truthornothin View Post
    We all stumble on our journey, the secret is not to fall. Dial it back in, take a step back re-evaluate and move forward. No sense looking backward when what it is that you want is up ahead. You will succeed I have absolutely no doubt
    Believe me, we ALL fall at some time or another. Just not all of us get back UP! But I WILL! I REFUSE to stay down!...Reevaluation has been done - indicated in post #249 under "Other Notes", David...Thank you for the confidence. NOT succeeding is NOT an option!!! Things have become far too IMPORTANT for that (not that they were ever NOT important to begin with)!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  4. Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  5. Quote Originally Posted by MrKleen73 View Post
    Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
    I second that emotion. Three years ago after a couple years of chronic pain in my forearm right at the bend of my elbow. I suffered a full distal bicep tendon rupture on the left side. It has made me re-evaluate training through pain, I like Mr Kleen train around it not through it. I figure better to lay off a couple months and let it heal, than to destroy it, repair it, and 12 months of rehab. It seems like a lot of down time to train around but it is no where near as much as if you do wreck something to the point of surgery. I turn 47 on Friday, its only going to become more important to allow for healing going forward.
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition



    •   
       


  6. Quote Originally Posted by MrKleen73 View Post
    Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
    You're FAR from "wussy", Chris! Yes, that is a very hard mindset to change, and believe me, I KNOW what you're talking about, as I struggle with it as well, and it takes a LOT for me to even "allow" myself to do this and go easier, because my mind still sees it as an "excuse". I've always had "aches and pains" and just ignored them, but after last year I finally realized that ignoring them is not always the best thing to do. I WILL continue to push through, because if I don't and go too much easier, I may as well just say "I've given up on living", because in all seriousness that IS the effect it will have on my body after not too long (one reason why time out from training is so very hard for me) - I know, training is very much a DOUBLE-EDGED sword for my body.

    Believe me, I ALREADY feel my age - feel far MORE than my age, honestly. And yes, as I get older, my body HAS changed - one change experienced at age 25-26 and another changing now (although I think some of my habits have contributed to this latest change). Everything is chronic with me unfortunately, but, I wouldn't change anything that has happened (even if at the time, like last December, I hated being in it), because I'm coming out better than I ever was. But yes, constant adjustments are and will keep being made, whether my mind (or anyone else - others love to judge and pick things apart, especially those who are ignorant of the situation, and yes, I am learning to ignore them) calls them "excuses", so that I can KEEP on going the way I want to and MUST!


    Quote Originally Posted by truthornothin View Post
    I second that emotion. Three years ago after a couple years of chronic pain in my forearm right at the bend of my elbow. I suffered a full distal bicep tendon rupture on the left side. It has made me re-evaluate training through pain, I like Mr Kleen train around it not through it. I figure better to lay off a couple months and let it heal, than to destroy it, repair it, and 12 months of rehab. It seems like a lot of down time to train around but it is no where near as much as if you do wreck something to the point of surgery. I turn 47 on Friday, its only going to become more important to allow for healing going forward.
    There is "good" pain and "bad" pain, and I have learnt to "ease up" when the pain is the latter, doing what I can so that I can keep making progress. Yes, I know what you mean, but my body canNOT afford that kind of time out - even a period as "little" as 1-2 weeks has DETRIMENTAL effects on my physiological function - so I HAVE to work WITH it.

    Happy Birthday for Friday, David!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. What if I make it right?


    MOTIVATIONAL QUOTE OF THE DAY

    "The world is full of excuses as to why you can't, couldn't, shouldn't, because of a thousand reasons. Yet the people we honor most in history are those that were willing to fail to succeed. If a "mistake" in the view of our peers in the efforts to move forward in a positive manner, is part of the path to success….was it truly a mistake or part of the process? After all, no path is with out its mountains, rivers and valley's. But for those brave enough to venture… they will reach the top." - Lee LHGFX

    For the complete Motivational, review Brave Enough To Venture | WPM Women.


    TRAINING

    Elliptical 30 min

    Stretch 20 min

    Wow, things are getting INTERESTING, my sleeping patterns once again all fcuked up. After waking from a few hours of sleep last night, I STAYED awake, polishing off what might be a "usual post-training" meal (I don't need to be told what I already know is "bad", and yes, I take full responsibility for my actions), and then another again several hours later in the early hours of morning. I did not go to sleep until I "should" have been getting up, and then I was out cold for ~11.5 hours!...Did 30 minutes (what's another 10 minutes - after all, an easy way to "add" a little to training) on the Elliptical downstairs in the Fitness Room in the afternoon. Surprisingly, right knee was fine - no complaints from me about that. Right delt/bicep was "the" pain during this, despite my left wrist still aching and a gradual pain onset superior to my left elbow. Half-way through I started finding it hard to breathe, not long after that experiencing sharp pains just under my ribs - I almost buckled over, and, not wanting to stop, gritted my teeth and finished off the session with my right hand pressed as hard as I could over the painful area...After it being so relaxing post-cardio yesterday, I moved to the [dry] sauna, trying to let my mind relax, enjoying the clean feeling of sweat dripping everywhere. Didn't mind the heat and welcomed it...After that, I went out to the pool and held myself under the water for close to two minutes (despite the protest of my lungs), wanting the calm (even though my chest hurt), tempted to just open my mouth to breathe and see what calm STAYING under the water would bring...Moved from the pool to the spa afterwards, using the jets as a "massage" for my legs. When I was cycling I used to have a deep-tissue massage once a week, and in more serious competition phases, several massages a week, and even when I stopped cycling, I used to "rub-down" my legs after training almost daily for quite a while - the feeling of the jets on my calves and hamstrings reminded me of that, and as long as I can, I will be using the spa to "massage my legs" on training days (also great way to help re recovery)...Body relaxed, back to my room to stretch, to help even more...I have not been myself today (for some time, if I am to be completely honest), sober and reflective. I have ALL the motivation in the world right now, but for some reason my mind and body are at odds, conflicted and neither listening very well to the other...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  8. I know some one who will be buying a calendar!!!! Awesome work Roise. I still feel you on the sleep. It's just so rare these days.
    OG Avenger-HULK SMASHING TIME!

  9. Quote Originally Posted by packers6211 View Post
    I know some one who will be buying a calendar!!!!

    I second that. Now on another note I would love to have a sauna, jacuzzi or a swimming pool at my gym. For as much as I would love to train with Rosie, I just have this weird feeling that she would kick my butt to hell and back. But then again I might like that. LMAO... Rosie you are the bomb I will get in contact with you soon and talk to you about Cathie aka chevy6s chick.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  10. Quote Originally Posted by packers6211 View Post
    I know some one who will be buying a calendar!!!! Awesome work Roise. I still feel you on the sleep. It's just so rare these days.
    One of OAMG's 2012 calendars? Cool

    Thanks, Tommy. Yeah, it settled for a while and now after the G8, was all over the place, and now in charts unknown. It needs to get back on schedule though - I'm asking for much: 3-5 hours UNinterrupted, waking at 0330 in the morning!


    Quote Originally Posted by Onlychevy6 View Post
    I second that. Now on another note I would love to have a sauna, jacuzzi or a swimming pool at my gym. For as much as I would love to train with Rosie, I just have this weird feeling that she would kick my butt to hell and back. But then again I might like that. LMAO... Rosie you are the bomb I will get in contact with you soon and talk to you about Cathie aka chevy6s chick.
    The sauna, spa, and pool are at the hotel, Jeff And I guess it's about time I actually started utilizing some INactive recovery aside from stretching, since my body REALLY needs it, and I know in the past when I did it, I felt and was so much better!

    As a trainer, it's my job to kick your "butt to hell and back", LOL - after all, progress is the name of the game and sometimes pain comes along for the ride

    No worries re Cathie

    And HAPPY BIRTHDAY for today, Jeff! I hope you have an AWESOME one!!!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  11. Quote Originally Posted by Rosie Chee

    One of OAMG's 2012 calendars? Cool

    Thanks, Tommy. Yeah, it settled for a while and now after the G8, was all over the place, and now in charts unknown. It needs to get back on schedule though - I'm asking for much: 3-5 hours UNinterrupted, waking at 0330 in the morning!

    The sauna, spa, and pool are at the hotel, Jeff And I guess it's about time I actually started utilizing some INactive recovery aside from stretching, since my body REALLY needs it, and I know in the past when I did it, I felt and was so much better!

    As a trainer, it's my job to kick your "butt to hell and back", LOL - after all, progress is the name of the game and sometimes pain comes along for the ride

    No worries re Cathie

    And HAPPY BIRTHDAY for today, Jeff! I hope you have an AWESOME one!!!

    ~Rosie~
    thank you
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  12. Quote Originally Posted by Onlychevy6 View Post
    thank you
    Happy Birthday mine is tomorrow. Good morning Rosie keep that chin up If I can just make it through this day, then 4 days off in a row, but of course I shall be working out each and every one, in a strange gym but with lots of carbs and calories...should be a wash.
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  13. Late but made my way over. Interested to see what you're doing now and how you respond to it.
    Serious Nutrition Solutions rep

  14. Quote Originally Posted by Onlychevy6 View Post
    thank you
    You're welcome


    Quote Originally Posted by truthornothin View Post
    ...Good morning Rosie keep that chin up If I can just make it through this day, then 4 days off in a row, but of course I shall be working out each and every one, in a strange gym but with lots of carbs and calories...should be a wash.
    Keeping it up. And GROWLING, LOL. It was a good day training and I realized something too in the gym (coming in my update later)...I know you're going to ENJOY those days off work. Each and every gym is an experience - might take you a little longer, since not everything is always in the expected place, but you'll have fun...ENJOY IT!!!


    Quote Originally Posted by kingjameskjf View Post
    Late but made my way over. Interested to see what you're doing now and how you respond to it.
    Hey you! Nice to see you here After everything that happened last year, I'm doing things quite differently now - for the most part, training re what I discovered worked for me when I restarted training after refracturing my left wrist re gains, etc., and adapting to the changes my body has been going through the last few months. It's important that the focus is more on my health than anything else, since it's one area I need to take care of, and if I do, I know everything else will follow.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  15. You need the pain now just to feel anything...


    MOTIVATIONAL QUOTE OF THE DAY

    "What I know today… anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker

    For the complete Motivational, review Second Chance | WPM Women.


    TRAINING

    Skip x 600 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 8
    2. Dips 4 x 8
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline Alternate DB Bicep Curls 4 x 10 per side
    5. V-Bar Tricep Push-Down 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 8
    8. Standing DB French Press 4 x 8, 8, 6, 6
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 110-112 rpm

    Stretch 10 min

    Skip x 1,000 revolutions

    Stretch 10 min

    Got exhausted mid-evening last night and passed out for ~2 hours. Meant once I woke up I was AWAKE, so another night/morning of staying up. Ended up passing out just after ~0130 for a couple of hours though, before I had to get up for training (yay - back to regular training times!). Headed off to the gym...Started out skipping, less volume than with this session last week, because for some reason the rope caught three times during the first 100 revolutions, pissing me off as I snarled at myself...Then into the weights. I actually realized half-way to the gym that I had forgotten to restrap my left wrist (took it off last night, because it was starting to get tight - I need it tight to help dull the pain) and prepared myself for PAIN. Close-Grip BB Bicep Curls were definitely painful on my left wrist, and the last two reps of every set were VERY slow (which only ADDED to the agony), and my expression was one of utter pissed-off aggression as I battled through - although there was a glint of satisfaction seeing the definition and vascularity in my arms. Dips were done slowly and low, feeling the ache during them, but not as bad. Skipping was done rapidly, an angry expression on my face, determined NOT to have the rope catch again (and it didn't). Knees were ok during skipping too, which was a plus - I would NOT have been the best person to deal with if they HAD been playing up. Onto Incline Alternate DB Hammer Bicep Curls - used the same weight as last week, but managed an additional two reps each set, albeit closing my eyes and concentrating only on the movement on the last two sets for the last few reps, gritting my teeth to stop from screaming. V-Bar Tricep Push-Downs - not as many reps as last week, which was fine, since I increased the weight by 10 pounds. More "mean" skipping to end each TriSet B. Stayed with the same weight as I used last week re the DB Zottoman Curls and found myself struggling, the pain in my left wrist searing through it, and I almost wanted to DROP the weight after six reps each set. DB French Press caused a pain through my right anterior delt/biceps tendon, so a little less on the reps here today, which was ok. Swearing under my breath, skipping was done, sweat dripping off me. Weighted Crunches were fine. Felt my left hip "pop" on every rep re Pikes - except, surprisingly, on the last set, where it didn't even happen at all (welcome, but odd)! Finished off with my 100 revolutions of skipping...Hot and sweaty, I moved to the Recline Bike for post-weights cardio, surprised but ok with my legs being able to spin. Neither pain in either knee or in chest throughout it, nor any difficulty breathing...Not quite finished yet. Since I didn't do at least 1,500 revolutions re skipping PRE-weights I decided to "make-up" for it, so after 10 minutes of stretching out my legs, I completed 1,000 more revolutions. From about the 800-revolution mark, my knees were BOTH starting to hurt, biting pain on the anteriomedial aspect of my knees, and every revolution was jarring, my teeth gritted, moving more like a boxer than simply skipping, to try and "ease" it somewhat, because I sure as hell was NOT going to stop until I'd done my 1,000 revolutions!...Needed more stretching out afterwards...Back to the hotel and straight into the sauna for half an hour, my feet up, just sitting there to try and ignore the pain. From the sauna to the pool - which was COLD - for more punishment, like yesterday forcing myself to stay under the water for ~2 minutes, my inability to hold my breath that long so very apparent, gasping and sputtering when I allowed myself to surface. Then into the spa for a while to gently "massage" my legs, although no relief was given to my knees...Knees have been in pain all day, even just lying or sitting with them outstretched in front of me, which has not been fun. Since this IS my "deload" week, I decided to let my knees "recover" and NOT do the HIIT Run I had PLANNED on doing tonight, hoping that they will be fine for this tomorrow (they'd better be, because it's going to get done pre-weights, whether they are or not!)...


    OTHER NOTES

    I realized something today in the gym, during my third set of skipping re TriSet A: I LOVED IT! Even though I was in pain, aggressive and looking as mean as hell, swearing at myself in frustration, sweat glistening on my face and dripping down my back, hurting - I LOVED THE FEELING! Oh how much I have MISSED being in the gym, away from the weights and intensity the last two days, and the thought hit me that even though it hurt like hell, and no matter how aggressive or pissed off I might get doing it, I was truly HAPPY doing it! That training IS one of the very FEW things in life that DOES make me HAPPY! Thank God for small miracles!

    As I was drinking my green tea earlier this morning, for some random reason I started flicking through some of the first logs I ever kept on Anabolic Minds, thinking as I did how funny it was how things have changed, how so MUCH has changed. Never in a million years would I have ever imagined when I first agreed to try and log several products for Applied Nutriceuticals that I would be where I am NOW, doing what I am NOW. If you'd shown me what I am NOW to me back then I would have looked at you like you'd LOST your mind, and yet now I can't imagine being anything ELSE! I see glimpses of what I was then, and whilst I still am very much the same, I am also a very DIFFERENT person, changed by the years and circumstances that I could never have foreseen...I started thinking about the people I've met here, some of whom have become very dear to me, almost like family and whom I couldn't imagine life withOUT. I started thinking about the incredible support from those here, something that has been a FIRST in my life (along with many other things). I have lived, loved, and laughed with those here and will CONTINUE to do so, wherever my journey takes me. So, thank you, Anabolic Minds, for all you've given me so far - here's to many more memorable times that I will look back on fondly...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  16. lol love it freaking love it. Isn't anything like getting all Hulk up in the gym. I love it when people are like wth are they mad at lol. It's just us being intense and loving the pain!!!
    OG Avenger-HULK SMASHING TIME!

  17. Quote Originally Posted by Rosie Chee View Post
    Hey you! Nice to see you here After everything that happened last year, I'm doing things quite differently now - for the most part, training re what I discovered worked for me when I restarted training after refracturing my left wrist re gains, etc., and adapting to the changes my body has been going through the last few months. It's important that the focus is more on my health than anything else, since it's one area I need to take care of, and if I do, I know everything else will follow.

    ~Rosie~
    I remember the difficulties you were having but also the success with the calendar and such. Having that healthy focus is great!
    Serious Nutrition Solutions rep

  18. Quote Originally Posted by packers6211 View Post
    lol love it freaking love it. Isn't anything like getting all Hulk up in the gym. I love it when people are like wth are they mad at lol. It's just us being intense and loving the pain!!!
    Like Doug said, "lets get Fuggin Freaky!!" LOL But yes, INTENSITY + PAIN = LOVE TRAINING!!


    Quote Originally Posted by kingjameskjf View Post
    I remember the difficulties you were having but also the success with the calendar and such. Having that healthy focus is great!
    Yeah, the calendar turned out great Definitely! My health has taken a battering the last few years, and even though I've TRIED to focus on it, it hasn't really happened - well, now it's TIME TO FOCUS on it, or else things are going to get a lot worse than they have, and I only want to BE BETTER!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  19. Driven by My Demons to Just Do It!


    MOTIVATIONAL QUOTE OF THE DAY

    "But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

    For the complete Motivational, review Isaiah 53:5 | WPM Women.


    TRAINING

    Skip x 300 revolutions

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

    Post-Weights Cardio:
    Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

    Stretch 20 min

    Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...


    OTHER NOTES

    Body Composition

    8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

    Supplements

    It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

    Supplementary Notes

    Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

    The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  20. 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.
    Serious Nutrition Solutions Representative

  21. 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
  22. 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

  23. 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)
    Facebook John Smeton Fitness
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  24. 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!

  25. 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
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