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

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    I don't know much abt that I'll hv to read back. I'm cutting for comp & just havin one of those days. I need to focus & can't. Never been like this before. I'm bummed

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    Quote Originally Posted by packers6211 View Post
    Ouch girl, hope you get the bloating axed out. I kept bloating after using fiber supp and had enough of it lol. I've been feeling slightly more bloated this week then last couple months, and I'm trying to figure out what it is causing it.
    The leaner you get and "go bad", the more "rebound" you have back. I know it's just food and water weight, no matter what it feels like, and it's worse because all last week I CUT water and limited carbohydrates (when I don't usually do the latter), and the last few days have been back eating as "normal" for me, but with only half the amount of my usual consumption of water. Doesn't make it any less uncomfortable though, and I accept full responsibility for it...Bloating can be caused by many things, Tommy, including but not limited to type of food eaten (i.e. gaseous food or food you have sensitivities to, etc.), not drinking enough, too much sodium, training, etc.


    Quote Originally Posted by amyfigs View Post
    I am a carbocided nightmare ugh
    I'm sure it's not that bad.


    Quote Originally Posted by MrKleen73 View Post
    Hope that water drops of quickly. That feeling is precisely why I don't run the Ultimate Diet 2.0 any more.
    Thanks, Chris. Eh, it'll be ok once I am back training as intensely as I should be and following the nutritional protocol that best agrees with my body.


    Quote Originally Posted by amyfigs View Post
    I don't know much abt that I'll hv to read back. I'm cutting for comp & just havin one of those days. I need to focus & can't. Never been like this before. I'm bummed
    Next time, consider NOT cutting and just leaning out slowly over time. Seriously, I don't "bulk" and "cut" - even doing what I do re training and eating, my body loves to recomp, and I just stay relatively lean all the time, which makes it easier to lean down fast if you have to for anything specific. But, each to their own, so just do what is best for you...But yes, you will have those days if you are doing the typical competitor competition preparation. You just have to remind yourself what you're doing this for and use that as "motivation"...

    ~Rosie~
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    Quote Originally Posted by Rosie Chee View Post
    The leaner you get and "go bad", the more "rebound" you have back. I know it's just food and water weight, no matter what it feels like, and it's worse because all last week I CUT water and limited carbohydrates (when I don't usually do the latter), and the last few days have been back eating as "normal" for me, but with only half the amount of my usual consumption of water. Doesn't make it any less uncomfortable though, and I accept full responsibility for it...Bloating can be caused by many things, Tommy, including but not limited to type of food eaten (i.e. gaseous food or food you have sensitivities to, etc.), not drinking enough, too much sodium, training, etc.




    I'm sure it's not that bad.




    Thanks, Chris. Eh, it'll be ok once I am back training as intensely as I should be and following the nutritional protocol that best agrees with my body.




    Next time, consider NOT cutting and just leaning out slowly over time. Seriously, I don't "bulk" and "cut" - even doing what I do re training and eating, my body loves to recomp, and I just stay relatively lean all the time, which makes it easier to lean down fast if you have to for anything specific. But, each to their own, so just do what is best for you...But yes, you will have those days if you are doing the typical competitor competition preparation. You just have to remind yourself what you're doing this for and use that as "motivation"...

    ~Rosie~
    Yah I try to stay away from extremes but my body wants to be fat, so it's always a struggle. Unless I am on top of my diet year round I am screwed. So what I did this year is struggled and maintained 205 then I id one 8 week bulk to 220. This puts me well within range of being cut which for me is around 200..I try to do this slowly cuz I figure if I am not progressing I am probably regressing....I will get cut before summer and recomp all summer. That way I can spend the summer looking good and gettting better as the summer turns to fall.
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    Quote Originally Posted by DreamWeaver View Post
    Yah I try to stay away from extremes but my body wants to be fat, so it's always a struggle. Unless I am on top of my diet year round I am screwed. So what I did this year is struggled and maintained 205 then I id one 8 week bulk to 220. This puts me well within range of being cut which for me is around 200..I try to do this slowly cuz I figure if I am not progressing I am probably regressing....I will get cut before summer and recomp all summer. That way I can spend the summer looking good and gettting better as the summer turns to fall.
    I am always at an extreme, Doug. If it's nothing, it's all, and "extreme" occurs in EVERY area of my life - a bad habit, I know, but sometimes habits can be so very hard to break, especially when they have had a lifetime of conditioning...It USED to be as long as I maintained my training intensity and volume that I was ok, no matter what my nutrition was like. However, my body has changed a lot in the last year, even moreso after my latest set of injuries and that no longer seems to be the case any more, my nutrition playing almost just as important a role as my training in my conditioning now, so I am working on making it better, having been FORCED to for my health - funny how I almost always have to be FORCED by my body to do something to truly "listen" to it. I know what scale weight and body composition my body does NOT feel comfortable and I am less functional over, so I have to stay UNDER those limits, and just work on bettering myself where I must there - not that I mind, since I'm not really looking for any more muscle mass, and want to stay leaner, training for me now, as I told an elderly gentleman who asked me a couple of months ago, simply to stay alive and functional...

    ~Rosie~
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    I used to be the exact same way regarding extremes. After my first shoulder surgery was when my body "MADE" me change as you mention. I try not to do anything now that actually hurts while I am doing it. Not like the muscle burns or normal muscle pain, but if a tendon or joint does I tend to back off now. Sometimes still not quickly enough but definitely a lot more in tune with any possible injury coming on and making adjustments to try to limit the issue before it is a major problem.
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    Quote Originally Posted by MrKleen73 View Post
    I used to be the exact same way regarding extremes. After my first shoulder surgery was when my body "MADE" me change as you mention. I try not to do anything now that actually hurts while I am doing it. Not like the muscle burns or normal muscle pain, but if a tendon or joint does I tend to back off now. Sometimes still not quickly enough but definitely a lot more in tune with any possible injury coming on and making adjustments to try to limit the issue before it is a major problem.
    Yes, I am learning to "back off" when I know that continuing on will be detrimental, simply because I CANNOT afford to have ANY time off training, especially with the way my body is now. Sometimes I almost feel like I am "making excuses" when I go a little easier, but at the same time I am being cautious. Like this week - having it as a "deload" week, even though my head is screaming "NOOOOO!!!" because every time I have one I go slightly "backwards" and have to work my ass off to get back to where I was, but also knowing that my body needs to have SOME easier weeks, especially if I don't plan on having a complete week off all training for as long as my body will stand for it! It's listening to my body and beginning to respect it, accepting that I cannot treat it like a machine all the time.

    ~Rosie~
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    Quote Originally Posted by Rosie Chee View Post
    It's listening to my body and beginning to respect it, accepting that I cannot treat it like a machine all the time.

    ~Rosie~
    That's what she said...

    Mind, body and spirit all need recreation.
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    Quote Originally Posted by MrKleen73 View Post
    I used to be the exact same way regarding extremes. After my first shoulder surgery was when my body "MADE" me change as you mention. I try not to do anything now that actually hurts while I am doing it. Not like the muscle burns or normal muscle pain, but if a tendon or joint does I tend to back off now. Sometimes still not quickly enough but definitely a lot more in tune with any possible injury coming on and making adjustments to try to limit the issue before it is a major problem.
    You're the one that talked into using progressive training rather than fighting the wieght all the time. I have always been extreme by default but I am mellowing Necessity is a big part of it, but it just starts to make more sense as well.. Most days are still pretty intense, it's all about attitude really. Work within myself that's what really changed. Making a plan and sticking to it.
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    @Rosie, I have definitely noticed you have been more sensitive to your body the last 6 months. It is a good thing and it does feel like you are cheating yourself at first.


    Quote Originally Posted by DreamWeaver View Post
    You're the one that talked into using progressive training rather than fighting the wieght all the time. I have always been extreme by default but I am mellowing Necessity is a big part of it, but it just starts to make more sense as well.. Most days are still pretty intense, it's all about attitude really. Work within myself that's what really changed. Making a plan and sticking to it.
    AMEN, sometimes I still get a little to buck for my own good even without attempting too. It is really hard for me when I change my reps schemes not to over do it at first. I have a decent amount of strength and can handle some decent weight for higher reps now that I increased my work capacity. So rep ranges that used to not be an issue can be at times just because the weight is high even in the 12-15 rep range.
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    Quote Originally Posted by David Dunn View Post
    That's what she said...

    Mind, body and spirit all need recreation.
    Yes, they do, and I am slowly learning that, and have taken the time out this year to give myself that break. I think my mind and spirit need a slightly longer one, and I can accept that, slowing down instead of going a million miles an hour with everything, giving myself room to breathe instead of constantly being on the go and not giving myself a chance to calm down or relax.


    Quote Originally Posted by DreamWeaver View Post
    You're the one that talked into using progressive training rather than fighting the wieght all the time. I have always been extreme by default but I am mellowing Necessity is a big part of it, but it just starts to make more sense as well.. Most days are still pretty intense, it's all about attitude really. Work within myself that's what really changed. Making a plan and sticking to it.
    Attitude can make all the difference for sure, Doug. I am finding myself more "adaptable" when it comes to training and routines of late, especially since the last few months almost NOTHING has been consistent, constantly being interrupted or my life thrown upside down without even a moment's notice. I guess that's the measure of seeing how well we can survive - being able to change with change, and I am learning that, even though I like and prefer structure and routine, I CAN live without it and STILL do what I must.


    Quote Originally Posted by MrKleen73 View Post
    @Rosie, I have definitely noticed you have been more sensitive to your body the last 6 months. It is a good thing and it does feel like you are cheating yourself at first.
    All those injuries at the end of last year was a true wake-up call when it comes to my body and how I treat it, Chris. And now everything with the way my body deals re nutrition changing as well the last few months, I HAVE to be if I want to continue making progress and becoming the best ME that I can be. It's not just in all that though, but, like I mentioned to David, I have to give my mind and soul some rest as well, and after the events of the last few months...Sometimes I feel like I have gone through a "mid-life crisis", but I have come out of it stronger, and although every day it seems right now is a battle, I am getting stronger, to where I must and have to be, in EVERY way possible. I am definitely more focused and clearer on what I want and what I have to do to get there, holding onto hopes that I would never before have let myself have, more aware than ever of how short life really is, and that at any moment it can all be snatched away, so I had better do all I can as much as I can whenever I can, and never stop hoping for the dreams I want to come true, working on getting closer to them every day. I have grown so much the last few months that sometimes I don't even recognize who I am. Strange how it takes something so drastic to make it happen for some of us, and sometimes takes more than ONE drastic event to really hit the message home, to make us "slow down", when we already thought we had...

    ~Rosie~
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    I'll make a soldier's decision to fly away


    MOTIVATIONAL OF THE DAY

    Be Good To Yourself

    Sometimes we spend so much time looking after and out for others that we forget to take care of OURSELVES. We work ourselves into the ground trying to do everything for everyone else, being strong for everyone else, making life work for everyone else, that we neglect to take care of ourselves. We allow our energy to be drained in our service to others, our strength to be used to nurture others, our minds to be consumed by thoughts of how to make things better for everyone else, but ourselves. And when that happens, you have NOTHING left for yourself. You drain yourself dry. You don’t nourish yourself, or replace what is being used, giving back to yourself so that you do not lose of yourself.

    It’s fine to give, but it’s NOT fine to give and give and give until that’s all you’re doing, not taking care of yourself, not looking out for YOUR best interests, not accepting help from others because you have to be the one doing everything, until eventually you find yourself collapsing, shattered and broken, with nothing left to help yourself, empty and alone.

    You have to be GOOD to YOURSELF. You have to nourish and feed yourself – whether it be taking time out every day just for YOU and no one else, meditating, filling yourself with the Spirit and refreshing your soul, speaking positive words of encouragement and empowerment over yourself and your life. You have to relax and recuperate – whether it is having a day off doing everything for everyone and focusing solely on you, so that your body and your mind stays strong and doesn’t run out of energy or spirit. You have to learn to be selfish and say “no” sometimes, because you cannot do and be everything to everyone all of the time, and you need to learn what you CAN do, what you cannot, and accept that, instead of piling all the world’s burdens on your own shoulders.

    You have to be GOOD to YOURSELF. When you are good to yourself, then you can be good to OTHERS. You are better equipped to deal with others and their demands, and you will not bleed yourself dry in trying to manage those demands.

    You have to be GOOD to YOURSELF to be of any use to ANYONE ELSE! So, if you are not and know you must be, start today! BE GOOD TO YOURSELF!

    Quote for Reflection:



    TRAINING

    Rollers 20 min in 39x18 @ 110-112 rpm

    Stretch 20 min

    Since it's an "easy" week this week, with only three scheduled resistance sessions every other day, and because I do not want to have more than two days off all training, today was a single cardio session. A light 20 minutes on the rollers mid-afternoon helped clear my head a little. Got quite warm very quickly, feeling the pump in my legs afterwards. Still feeling uncomfortable in my own body, but knowing that it's not going to last for much longer, really looking forward to getting back into my heavy training schedule next week (having planned out the next three weeks this morning)...Trying to let my mind relax and stop stressing about everything, heeding my own words, reminding myself that I need to take care of ME before everyone else, "allowing" myself that time to regather and recoup my determination and drive, the iron steel will that has kept me going thus far...

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    Rosie,
    Wow did I need that!! Training, mother of 4 (3 of them teens)... Working full time. It's exhausting mentally and physically. Thanks for the reminder & encouragement!! -amy
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    Quote Originally Posted by amyfigs View Post
    Rosie,
    Wow did I need that!! Training, mother of 4 (3 of them teens)... Working full time. It's exhausting mentally and physically. Thanks for the reminder & encouragement!! -amy
    I bet! I'm glad I could help, Amy I think sometimes many people need to hear this - myself included, which was one reason why this was on my heart to say today. I've spent a lifetime looking after EVERYone BUT myself, but now it's time to look after ME - despite the disapproval of many (mainly those who have always asked everything of me and hate it when I am not there at their every beck and call), I AM doing it, and after the events of the last few months I WILL give myself the time I need to recharge and renew, because otherwise, if I burn out, it may be the last of the flame this time, and I do not want to let that happen!

    ~Rosie~
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    Yah we (my teammates and I) have been focusing on the help yourself so you can help others aspect lately as well. Hard to be there for othes if your own house is not in order. The better you are the more you can give, and the greater the value...
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    Quote Originally Posted by DreamWeaver View Post
    Yah we (my teammates and I) have been focusing on the help yourself so you can help others aspect lately as well. Hard to be there for othes if your own house is not in order. The better you are the more you can give, and the greater the value...
    Yes, very true, Doug. Since I came back from Florida I have literally fallen apart and now I need to put me back together again, because this is NOT acceptable and only means I am going to have to work even harder than I did than I did the month prior to prepare for my shoot in three weeks. "Be Good To Yourself" and the only thing I have done is DESTROYED myself. Time to pick myself up out of the gutter and be an EXAMPLE of my own words! Thank you for your support and encouragement, my friend; sometimes it is good to know you're NOT as alone as you think you are.

    ~Rosie~
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    Quote Originally Posted by Rosie Chee View Post
    Yes, very true, Doug. Since I came back from Florida I have literally fallen apart and now I need to put me back together again, because this is NOT acceptable and only means I am going to have to work even harder than I did than I did the month prior to prepare for my shoot in three weeks. "Be Good To Yourself" and the only thing I have done is DESTROYED myself. Time to pick myself up out of the gutter and be an EXAMPLE of my own words! Thank you for your support and encouragement, my friend; sometimes it is good to know you're NOT as alone as you think you are.

    ~Rosie~
    Sorry for my absence, I am in the midst of a move and busy busy busy, just wanted to take a moment to tell you that you are never alone as long as there are those that care about you and your well being....so you Rosie have lots of company. Hope your weekend is good. Take care of our yourself and don't beat yourself up too badly
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    Quote Originally Posted by truthornothin View Post
    Sorry for my absence, I am in the midst of a move and busy busy busy, just wanted to take a moment to tell you that you are never alone as long as there are those that care about you and your well being....so you Rosie have lots of company. Hope your weekend is good. Take care of our yourself and don't beat yourself up too badly
    No worries, David - you do what you have to; I know what this move means for you and you have my support in whatever decision you make...My weekend has to start me on the path back to redemption, because this last week has been TERRIBLE - I never realized just how bad until today; I knew I was "destroying" myself, but to see it affirmed with more than just feeling. It is going to take EVERYthing I have over the next three weeks to undo the damage I have done, and I HAVE to - there are no "ifs" or "buts" and I canNOT afford NOT to be what I HAVE to be; there is TOO much riding on this, and not just for me...Have yourself a good weekend too, my friend, and we'll talk soon...

    ~Rosie~
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    Everyone falls apart...Inside I've changed...


    MOTIVATIONAL OF THE DAY

    You ARE Capable

    Sometimes we look at ourselves and we DOUBT. We doubt that we can do what we want, seeing only the obstacles and letting our fears get the best of us. We doubt that we can overcome the obstacles, blinded by the now and where we are now and forgetting that the now is not what will be or has to be. We doubt that we have what it takes, forgetting that God does not place a dream in our hearts if we do not have the strength and tools to achieve it.

    We need to STOP doubting! We need to start BELIEVING!

    Believe that you CAN do it – you CAN achieve that goal, see that dream become real, be who you want to be! Believe that you CAN overcome the obstacles – they are only there to see how much you REALLY want it, to make you stronger and better, so that when you are finally where you want to be, you are the BEST you possible. Believe that you DO have what it takes – everything you’ve ever wanted, dreamed, or had a passion for comes from someWHERE, and you wouldn’t desire to achieve, see, be, or do those things if you didn’t have what it took to get there.

    All your doubts as to why you’re not what you want to be, where you want to be, or doing the things you want to be are just EXCUSES. Get RID of those excuses and start BELIEVING IN YOURSELF that YOU ARE CAPABLE and JUST DO IT!

    Quote for Reflection:




    TRAINING

    Day OFF

    Probably NOT helping things re the way I feel and look right now by having today OFF, but I am having two days off ALL training this week, and today I decided to make one of them. Need it just to help me head, even if it doesn't help my head and makes matters worse re the mental beatings I cannot seem to stop giving myself at the moment. 'Tis true that the leaner we get, the harder we fall when it comes apart (I am definitely NOT proud of this week, but letting EVERYthing have a "Week Off") - I just have to make sure I can ensure another "miracle" over the next three weeks once I start training (and eating) properly re what my body loves and works for it again on Monday!


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    sometimes an offf day is just what a person needs =)
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    Quote Originally Posted by John Smeton View Post
    sometimes an offf day is just what a person needs =)
    Sometimes...

    ~Rosie~
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    Talking To The Moon


    MOTIVATIONAL OF THE DAY

    Envision. Believe. Achieve.

    For you to achieve anything, no matter how “impossible”, “unrealistic” or “against the odds” it might be, you must first envision it, and then believe that you CAN achieve it. You have to see it clearly in your mind, as real as what you want to make it, as if it were ALREADY tangible reality.

    Every great accomplishment or dream begins with vision. You must know what it is that you want. You must know the path to follow to attain it and make it happen. You must know what you have to do, what you must overcome, and how you will overcome those obstacles, in order to bring it about.

    Every great accomplishment or dream would not come to pass without belief. You must believe IN the vision, the dream. You must believe in YOURSELF and in your power to follow through with what must be done. You must believe in your STRENGTH to withstand and overcome any and all adversity that assaults you on your journey to making your dream a reality.

    You have to ENVISION. You have to BELIEVE. Only then can you ACHIEVE.

    Quote for Reflection:



    TRAINING

    HIIT Run:
    a. 4 min jogging
    b. 28 x 20 sec sprint/1o sec easy
    c. 4 min jogging

    Stretch 25 min

    Full-Body (1 min recovery between trisets):
    TriSet A -
    1. Single-Arm DB Bent Over Rows 3 x 8 per side
    2. Push-Ups (feet on floor, hands on DB) 3 x 12
    3. Stiff-Legged BB Deadlifts (BB to touch floor) 3 x 10
    TriSet B -
    4. Behind-the-neck BB Military Press 3 x 8
    5. Plate Lateral Raises 3 x 12
    6. Plate Hammer Raises 3 x 10
    TriSet C -
    7. Plate Zottoman Curls 3 x 12
    8. Alternate Plate Hammer Bicep Curls 3 x 10 per side
    9. Plate Hammer Curls (each hand with individual plate) 3 x 8
    TriSet D -
    10. Weighted DB Crunch (on floor, knees at 90 degree angle) 3 x 15
    11. Reverse Curl (on floor) 3 x 15
    12. Pikes (on floor) 3 x 15

    Post-Weights Cardio:
    Run 5 miles @ 4.7 min/mile pace

    Stretch 5 min

    Did not go to sleep until well after 0500, waking on and off throughout the day, finally getting up at 1630, despite wanting to just stay in bed and hide from the world. Didn't take long for my mood to transition and I actually looked FORWARD to training...Readied myself and set out for my HIIT Run. Body still feels like lead, but I was able to move better than I thought I would, right knee not aching until close to the end of the session. Sprints were ok, although I was finding it hard to breathe towards the end, and they felt like they were lasting FOREVER...Gave myself a little time to recover, stretching, before heading down to the basement and the weights. Full-Body session today. Again, one minute recovery between my "usual" sets. Left rear delt twinging sharply during Single-Arm DB Bent Over Rows, right rear delt during Push-Ups. More ache in right rear delt during Behind-the-neck BB Military Press, but the most pain during Lateral Raises and Hammer Raises - in left delt. Full and painful pump by the end of the first set of TriSet C, left wrist also aching badly, pushing through with gritted teeth. Glad to finish off with TriSet D - although some pain still there...Didn't want to sit on my rollers today and went out for a run instead re post-weights cardio - running clears my head, and it was nice outside, cool with a breeze. Body seemed to only want to go at one pace, which was fine by me. The difficulty in breathing from about the 3.5-mile mark was not, and right rear knee started aching a little as well...Came back and did a little more stretching and that was it...


    OTHER NOTES

    Body Composition

    9% bodyfat - so gained 1.2% bodyfat over the last week. So very NOT cool. Given that the week prior I was training more intensely than usual, restricting carbohydrates for the first three days of the week, using Taraxatone to help flush any excess water out, and this week I have had a week "off" training (only three days of training. a day off all training every other day, and training done re weights with intensity very lowered than usual), been eating like there is no tomorrow (predominantly carbohydrates, up to 1,000 grams a day - for some reason I am hungry ALL the time), not following my 16-hour fast/8-hour feeding window re meals (doing 12 hours each instead), and not drinking enough (barely getting in half a galleon of water a day), it's no surprise I "rebounded" so fast and as much. Yes, I am very upset and disappointed with myself, but I also know that once I get back on track on Monday re training and nutrition, I will be able to get back down to where I was in the next 2-3 weeks - I HAVE to; I have to be the leanest I have ever been for the end of May!

    Leaving with a few words that I am currently having to tell myself on a daily basis: The only person in your way is YOURSELF. Throw OFF your restrictions and just GO AFTER WHAT YOU WANT no matter the cost, because you'll hate yourself forever if you don't!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Rosie that is freaky, I just got done telling this young kid in the gym the same thing. He kept saying maybe one I'll get this or that lol. I told him to shut it and don't say maybe more so I WiLLL. I think he got the message. Hope you have a better week ahead my friend.
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    Quote Originally Posted by packers6211 View Post
    Rosie that is freaky, I just got done telling this young kid in the gym the same thing. He kept saying maybe one I'll get this or that lol. I told him to shut it and don't say maybe more so I WiLLL. I think he got the message. Hope you have a better week ahead my friend.
    Absolutely! God places things on our hearts to say for a reason - there is ALWAYS an inspiration behind EVERY Motivational I write, whether it is something I have had strongly on my heart or mind, need to remind myself or others of, to speak to someone in particular re encouragement or another purpose, or just want to share, because I want to be able to give to others something to help them through an experience or motivate them into one!

    Thank you, Tommy - it's going to be an all-over-the-place week with yet more moving, but my head is clear and focused again. You have a great one as well

    ~Rosie~
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    If I Disappear, Will You Remember?


    MOTIVATIONAL OF THE DAY

    Both a Blessing and a Curse

    Love is Beauty. Love is Hope. Love is a Dream. It gives souls wings to fly. It gives hearts courage to dare. It gives people the push to risk. It is acceptance, understanding, unconditional. Love is a gift to be cherished above all else, for all time. It is something, that when real, once found, can never ever be forgotten.

    Love is the most beautiful thing on earth, the most powerful magic there is. And like all things powerful, it can also be twisted into something dark and ugly.

    Love brings tears, the most immeasurable heartache. Love causes wars, makes cities crumble. Love leaves devastation, the most unimaginable destruction in its wake. It kills the light that burns in a soul. It cuts deeper than any knife and leaves wounds that never heal. It is the most painful thing in the world to endure.

    Love is both a blessing and a curse, the most beautiful thing in the world, but also the cruelest.

    And it touches us all at some time in our lives. Which face we see one cannot predict. We can only hope and pray for the love that makes our souls blossom, sing, smile, soar; the love that makes us stronger and better than we ever thought we could be.

    Quote for Reflection: “Like a duel-edged sword, love is both the most beautiful and most painful thing in the world. It is the greatest feeling ever and lifts you up in its ecstasy, but it can also be devastating and destroy you if you love completely with everything you are…Love is the greatest thing in the world, but also the greatest tragedy...and yet, I cannot be sorry for it...” – Rosie Chee


    TRAINING

    Run 5 miles @ 4.9 min/mile pace

    Stretch 21 min

    Another morning of not going to sleep well, this time not able to until well after 0730!...Hamstrings hurt when I woke, but it did not deter me from going out for a run. Pace was slow - could feel my body want to go only one pace, like yesterday's post-weights cardio, only slower. Was ok - it's going to get hammered tomorrow...Stretching didn't help much, but at least my shoulders aren't hurting today...


    OTHER NOTES

    Training From Next Week

    Monday - HIIT Run + Shoulders/Hamstrings + Post-Weights Cardio 20 min
    Tuesday - Cardio 10 min + Arms/Abs + Post-Weights Cardio 20 min
    Wednesday - HIIT Run
    Thursday - Cardio 10 min + Full-Body + Post-Weights Cardio 20 min
    Friday - HIIT Run + Shoulders/Arms/Abs + Post-Weights Cardio 20 min
    Saturday - Cardio 20 min
    Sunday - Day OFF

    This has worked very well for me and I am going to stick with it. Yes, there is no Legs, Chest, or Back day - Legs do not need working and get enough of it as it is; there is no separate day for Chest and Back because my back gets thicker quickly and I want to "slim" it out in the middle (because of my scoliosis, any muscle mass there "protrudes" in a manner not desirable to me), and besides, they will both be trained during the Full-Body session.

    My Maintenance training has also come to include two to four 2-a-day training days, with the second session on those days another cardio one of ~20 minutes, ideally done running, so that will also be included, albeit on no specific day, but as I decide throughout any given week.

    Log Format Henceforth

    I will continue logging - this is my log for 2012 - but my format is going to change a little. The COMPLETE Motivational I will post daily. Training notes will be ONLY what I did re training. Other Notes will be inclusive where necessary re sleep, mood, body composition, announcements, etc.

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    Never Be The Same


    MOTIVATIONAL OF THE DAY

    Do Not Lack Conviction

    Do not lack conviction, least others doubt your sincerity. In everything you say and do, ensure truth, transparent consistency, so that they do not doubt where your heart lies.

    Conviction can rally others to your cause and garner support, entreat change and bring about a ripple effect more profound than you could ever imagine. Conviction stands you out from the crowd who do not know where their loyalty lies, who do not know their own heart and the desires hidden there, those looking for a leader who can unite them in a common cause. Conviction can move mountains, drive men to do the unthinkable and achieve the impossible, because they believe in something greater than themselves, a higher purpose for the betterment of humanity.

    Conviction is a powerful force, no matter how pure the motive behind it, so be careful what you hold so dear that you would be willing to do anything for and to protect, least you turn a multitude down a path that does not give to honourable cause.

    In everything you say and do, have conviction and purity of heart. When such truth stands before men, it will change the world a little at a time.

    Quote for Reflection: “What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson


    TRAINING

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

    Stretch 11 min

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 5 x 12, 10, 10, 10, 10
    2. Skip 5 x 100 revolutions
    SuperSet B -
    3. Rear Flyes 5 x 12, 10, 10, 8, 8
    4. Skip 5 x 100 revolutions
    SuperSet C -
    5. Seated BB Military Press 5 x 8
    6. Skip 5 x 100 revolutions
    SuperSet D -
    7. Plate Hammer Raises 5 x 8
    8. Skip 5 x 100 revolutions
    SuperSet E -
    9. Single-Arm DB Lateral Raises 6 x 10 per side
    10. Skip 6 x 100 revolutions
    SuperSet F -
    11. Side-to-side Plyometric Bench Jumps 6 x 30
    12. Skip 6 c 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 107-110 rpm

    Stretch 10 min


    OTHER NOTES

    Sleep: Went to bed at 0330 and got up at 0830, not all of it slept, and what was, broken.

    Energy: Quite light-headed in the gym, and got told beforehand that I looked "tired", even though that's my "usual" state of look.

    Mood: Fairly good, even though I was getting frustrated in the gym with the skipping at times.

    Joints: Left superiomedial knee has been aching quite a lot, especially post-training.

    Quality of Training: Endurance is definitely there. Strength reasonable. Dripping with sweat before I even started post-weights cardio, and even more afterwards. Finding it hard to breathe at times, but pushing through. Ankles a little "touchy" during skipping, so going to make sure I wear my other sneakers from now on. Session took a little longer than usual, but only because I made a few changes, and overall, it was fine - my body needs it.

    Overall Sense of Feeling: Interesting thing I noted as I was running yesterday, a thought that has lingered with me - how we can be at one of the highest points in our lives and yet feel our lowest. It doesn't make any sense, and yet this is how I feel - a little by what I mean re emotional state affecting everything, Chris.

    Other: If you're not on Facebook and have not yet seen it, you can see one of the shots Gary Miller took of me in Florida, here: Rosie.

    Last edited by Rosie Chee; 05-08-2012 at 01:56 PM. Reason: Please note that this is Monday 7 May's post - which disappeared with AM's changes yesterday.
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    I've been to hell and back because of you...yet I don't regret it...


    MOTIVATIONAL OF THE DAY

    To This Moment...

    I cannot regret anything that has passed. Because it has led me here. To now. THIS moment.

    It has made me STRONGER than I ever thought possible. Revealed to me truths that I might never have otherwise learned, allowing me to ACCEPT that life is rarely all it seems, that beneath the surface there is a storm just waiting to be unleashed. Made me embrace the dark side within me, instead of running from it using it as a STRENGTH, not a weapon against myself.

    I know what I am capable of. I know without a doubt what I want. I know what I AM.

    Without all that has passed, I might not have.

    Everything happens for a REASON, whether we like it or see it at the time or not. Everything happens to make us BETTER, to mould us into the person we are MEANT to be. Everything is as it SHOULD be, even if we do not desire it to be in any given moment. In THIS moment.

    And everything can CHANGE. Just like that. In an instant, a split second, the blink of an eye, the roll of a wave. Everything can change and I must be PREPARED for it. I must be READY.

    I know I am. READY. NOW.

    Are YOU? Are YOU ready for what happens next? Are you ready to face the rollercoaster of life, brace yourself through the corners, scream as it falls into the depths, laugh with a smile into the wind at the top of each peak? Are you READY?

    Quote for Reflection: “Your journey has molded you for the greater good. It was exactly what it needed to be. Don't think you've lost time, it took each and every situation you have encountered to bring you to the now. And NOW is RIGHT ON TIME.” - Asha Tyson


    TRAINING

    Skip x 300 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 5
    2. Dips 4 x 6
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline DB Bicep Curls 4 x 8
    5. Straight-Bar Tricep Push-Downs 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 10
    8. DB Hammer Curls 4 x 6
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunches (on bench, knees at 90 degree angle) 4 x 15
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 105-108 rpm

    Stretch 31 min


    OTHER NOTES

    Sleep: Bed at 0305, waking twice, getting up and heading straight to the gym.

    Quality of Training: It's not often I pretty much roll out of bed and "into training", but I did today. Took me about half an hour to "wake up" and get into it, my skipping suffering, only getting frustrated. BOTH knees hurt on the medial aspect after yesterday - not sure what from, but it affected my skipping and I had to skip as if I was shadow-boxing to prevent them becoming too painful. Strength was down and really feeling it hurt, left wrist giving me issues throughout. Pushed on through though, because that's just what I [have to] do.

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    Yah if I spend time regrettng the past I would be stuck back there. Have to live in the moment. I wiped that slate clean and still try to do that on a regular basis. If I do something wrong I make ammends... I try to go easy on myself and above all try not to take myself too seriously...
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    Yep! All you can do is move forward. Doesn't mean you didn't learn or that you forget, but move forward!
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    Quote Originally Posted by DreamWeaver View Post
    Yah if I spend time regrettng the past I would be stuck back there. Have to live in the moment. I wiped that slate clean and still try to do that on a regular basis. If I do something wrong I make ammends... I try to go easy on myself and above all try not to take myself too seriously...
    Absolutely, Doug!...I'm not that easy on myself though - one of the hardest things in the world to NOT beat myself up over everything!...


    Quote Originally Posted by amyfigs View Post
    Yep! All you can do is move forward. Doesn't mean you didn't learn or that you forget, but move forward!
    Yes, life is about moving FORWARD!

    ~Rosie~
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    It is relatively easy to be in a great place in life and feel indescribably low emotionally. Sometimes the swings are a result of the stress we put ourselves and our bodies through to get there. Sometimes much deeper reasons. This past weekend I found myself down and inexplicably so. However examining my life at this moment and I would have to say that the balance has definitely on a positiver tilt, so it didn't make sense until it did... IE I realized the source of it. Funny how sometimes the things that have the biggest effect on me emotionally can seem to be the most miniscule of things and sometimes things I am not aware of until I take an emotional self inventory.
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    Rosie, I don't use this word for too many things but you look gorgeous in that picture.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    DARE TO DREAM [and ACT on those Dreams]!


    MOTIVATIONAL OF THE DAY

    The Dreams That Break Us

    We ALL have dreams. And we all decide, consciously or not, whether we pursue those dreams.

    Some follow their hearts and have their dreams torn from their chests while their hearts are still beating. Others never dare to even contemplate the reality of their dream coming to pass. Who is the richer individual do you think? The person who dared or the one who didn’t?

    The person who dared follow their heart had a glimpse of happiness from chasing that closest to their heart and being able to hold it if even for only a short while, of joy from knowing that they are better from having made the journey and becoming stronger, of fulfilment in knowing that they had the courage to put themselves out there and just go after what they wanted, daring to risk rejection or ridicule, the possibility of failure or falling short of their goal, feeling that fear but doing it anyway, because NOT knowing what it was like to pursue their dreams would be a fate worse than death.

    The person who had not the courage to even DARE to dream the dream that is in their heart looks at the world with cynical eyes from shattered illusions that have taken away their ability to see the hope, sadness in their heart from knowing that they are potentially taking away and limiting someone else’s happiness and ability for growth, regret in their soul from always knowing what might have been and never knowing if it COULD have been, because they were too afraid to take the risk and dare to TRY, those dreams eking away at them inside, the pain of never knowing killing them a little more each day.

    Would you rather experience the feeling of satisfaction and knowing that you did everything POSSIBLE to make your dreams a reality, LIVING life as it was meant to be lived, lifted up to the most imaginable heights, no matter how short it may have lasted; or would you rather experience a loss that will break your soul into a million tiny pieces because you can glimpse hope of the truth, but do not dare cross the line that could take that truth from a dream to a living, breathing miracle?

    Are you the one who tried or the one who didn’t? The one who can look in the mirror and like what they see, or the one who cannot bear to see their reflection because they are ashamed of their inaction? The one whose soul, whether it falls or not, has seen inside heaven, or the one who has and will only ever know hell? The broken one who knows that they LIVED before breaking, or the broken one who never even tried to get up off the ground?

    We all have dreams. Life is FULL of dreams. Many realized, but also sadly, MORE that are never even a brief contemplation, cast aside from fear.

    It’s not what we DO that we will forever regret, but what we do NOT dare to do, what we hope for but do not dare to DREAM. Can YOU live with that?

    Remember, life is meant to be LIVED, experienced in ALL its GLORY. How can you do that if you do not even DARE?

    Quote for Reflection: “It's not the broken dreams that break us - it's the ones we don't dare to dream.” - Shawn Migliaccio


    TRAINING

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 20 min

    Session 2

    Skip x 1,500 revolutions

    Full-Body (30 sec rest between trisets):
    TriSet A -
    1. Single-Arm DB Bent Over Rows 3 x 8 per side
    2. Push-Ups (feet on bench, hands on fists) 3 x 10
    3. Skip 3 x 100 revolutions
    TriSet B -
    4. Behind-the-neck BB Military Press 3 x 6
    5. BB Military Press 3 x 6
    6. Skip 3 x 100 revolutions
    TriSet C -
    7. DB Lateral Raises 3 x 8
    8. Alternate DB Hammer Bicep Curls 3 x 12
    9. Skip 3 x 100 revolutions
    TriSet D -
    10. EZ-Bar Bicep Curls 3 x 21s
    11. Overhead Rope Tricep Extension 3 x 15, 12, 10
    12. Skip 3 x 100 revolutions
    TriSet E -
    13. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
    14. Pikes (on floor) 3 x 15
    15. Skip 3 x 100 revolutions

    Post-Weights Cardio:
    Skip x 600 revolutions

    Medial aspect of BOTH knees were still so very painful today, so only did a short HIIT session...It's NOT a Full-Body day either, but I did such a resistance session all the same (and yes, will do it as scheduled tomorrow too), since I wanted to do SOMEthing (and it can be my "second" training session of the day - why post-weights cardio was a lot shorter than usual). Knees started feeling better during TriSet C - noticed this after I finished the first set of skipping. And for the FIRST time since pre-injuries last December, my wrists and shoulders did NOT hurt during Hanging Straight-Leg Raises, meaning that I was able to do them, which I am pleased with...


    OTHER NOTES

    FitnessX Magazine

    The May 2012 issue of FitnessX Magazine is now out - you can read it and get your own personal copy here.


    The first article of my column with the magazine can be found on page 21

    CutAndJacked Interview




    Recently I had the honour of being interviewed by Rolsey of CutAndJacked, and today my Interview and Workout Routine (sample of an actual training week) were published (inclusive of several never-seen-before images from some of my photoshoots - special thanks to Tony Mitchell, Dan Ray, and Walt Ostarly)!

    Check them both out -
    Interview: Rosie Chee
    Workout Routine: Rosie Chee

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    Quote Originally Posted by MrKleen73 View Post
    It is relatively easy to be in a great place in life and feel indescribably low emotionally. Sometimes the swings are a result of the stress we put ourselves and our bodies through to get there. Sometimes much deeper reasons. This past weekend I found myself down and inexplicably so. However examining my life at this moment and I would have to say that the balance has definitely on a positiver tilt, so it didn't make sense until it did... IE I realized the source of it. Funny how sometimes the things that have the biggest effect on me emotionally can seem to be the most miniscule of things and sometimes things I am not aware of until I take an emotional self inventory.
    I agree, Chris, and I understand. I am making strides forward as far as my career this year and are being blessed with so much opportunity, and yet concurrently the last few months have been some of the most emotionally destructive of my life, just going to show that whilst all may look wonderful, it isn't always so. Yes - we don't realize the impact the smallest things can have until we are forced to look at what is wrong (if we can even admit that there IS an issue). I hope that this week goes better for you, my friend!


    Quote Originally Posted by MrKleen73 View Post
    Rosie, I don't use this word for too many things but you look gorgeous in that picture.
    Thank you. Chris

    ~Rosie~
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    Amen
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    OMG I am going to buy ever copy of this!!! Nice job Rosie you look freaking amazing!
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    Quote Originally Posted by packers6211 View Post
    OMG I am going to buy ever copy of this!!! Nice job Rosie you look freaking amazing!
    Only my article and a headshot in the magazine this time around, Tommy - maybe one day I will have the honour of gracing a cover! Thank you

    ~Rosie~
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    Quote Originally Posted by Rosie Chee View Post
    Only my article and a headshot in the magazine this time around, Tommy - maybe one day I will have the honour of gracing a cover! Thank you

    ~Rosie~
    Their loss Rosie!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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    Things are starting to happen for you Rosie..
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  39. The Female Terminator
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    Quote Originally Posted by taman6886 View Post
    Their loss Rosie!
    You're very sweet, Tony


    Quote Originally Posted by DreamWeaver View Post
    Things are starting to happen for you Rosie..
    They are, Doug - the last six months have blessed me with opportunity as far as my career It's time to stop lingering in the shadows and show the world what I'm made of!

    ~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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    I Cannot be False to My Heart


    MOTIVATIONAL OF THE DAY

    Stay TRUE to YOU

    Stay TRUE to yourself and all that you are. Hold tight to your dreams and goals, never letting anyone deter you from the possibility of them coming to life. Stay firm in your beliefs and convictions, steadfast in what you stand for. Never let the words of anyone who does not believe in you affect the decisions you make and the actions you take. Hold your character in the highest regard, for it is the true measure of your worth. Stay strong and keep your heart for the one who will value it, and see it as the most precious thing in the world. Never compromise yourself for fleeting moments of pleasure or the easy way out, knowing that staying true to yourself and working hard for what you want is the only real way to satisfaction of purpose. Go after what you want with all the passion that you have, pouring yourself into everything that makes you happy and gives you a smile. Laugh at the world and life, whether you agree with it or not, preparing to accept the good with the bad, the ugly with the beauty, the lies with the truth, because that is the nature of man. Never let anyone tell you what to do and who to be, for they are not you and can never be, your life your own and no one else’s. Take ownership of your life and stay TRUE to YOU – all that you are, can, and will be.

    Quote for Reflection:



    TRAINING

    Skip x 1,500 revolutions

    Full-Body (30 sec rest between quadsets):
    QuadSet A -
    1. Rope Crunches 3 x 20
    2. Reverse Curls (on floor) 3 x 10
    3. Swissball Crunches (270 degrees to 180 degrees) 3 x20
    4. Skip 3 x 100 revolutions
    QuadSet B -
    5. DB Bicep Curls 3 x 10
    6. Alternate DB Hammer Bicep Curls 3 x 20
    7. DB Hammer Curls 3 x 10
    8. Skip 3 x 100 revolutions
    QuadSet C -
    9. Rear Flyes 3 x 10
    10. Alternate Single-Arm Plate Lateral Raises 3 x 20
    11. Plate Hammer Raises (each hand with individual plate) 3 x 10
    12. Skip 3 x 100 revolutions
    QuadSet D -
    13. Neutral-Grip Seated Rows (each hand with individual handle) 3 x 10
    14. Push-Ups (feet on bench, hands on fists) 3 x 10
    15. Stiff-Legged BB Deadlifts (on bench, BB reach down six inches) 3 x 10
    16. Skip 3 x 100 revolutions

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

    Stretch 39 min


    OTHER NOTES

    Sleep: Broken, waking often, having a lot of trouble falling back asleep.

    Energy: Feel completely shattered and have since a quarter of the way through training.

    Quality of Training: Despite not really "feeling it" today, I soldiered through, glad to be done.

    Supplements: For some reason Erase PRO does NOT have the non-water-retentive effects of Erase (I made this observation prior to my time in Florida, but since being back, this week has confirmed it), and even though I am still using three caps of Erase a day, I AM holding onto water, so, like I did in the week prior to Florida's shoots, I am going to stop using Erase PRO and use two caps of Erase (as I used to instead), finishing up my last fives doses of Erase the last five days in May.


    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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