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

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  1. Quote Originally Posted by MrKleen73 View Post
    Yes well whether you feel motivated or not you are definitely motivating to others. Your tenacity is compelling and somewhat contagious.
    I'm glad

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  2. I can't find wpm anywhere around my town lol! Ouch on your leg Rosie hope it heals up soon.
    OG Avenger-HULK SMASHING TIME!
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  3. Quote Originally Posted by packers6211 View Post
    I can't find wpm anywhere around my town lol! Ouch on your leg Rosie hope it heals up soon.
    They moved to focusing on making it more digital from the Fall 2011 World Physique Magazine issue, Tommy. The print edition is still available, but no longer distributed in stores, etc. - it comes out later than the digital edition, and you have to get it online from World Physique (I will post a link up when it comes out). In the meantime, I believe that the digital issue is currently free for viewing, so enjoy (I'm pretty stoked with this issue)

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  4. Quote Originally Posted by Rosie Chee View Post
    TRAINING

    Session 1

    HIIT Treadmill:
    a. 2 min @ 4.4 min/km
    b. 12 x 20 sec effort @ 3.6 min/km / 10 sec rest
    c. 2 min @ 4.7 min/km

    Abs (30 sec recovery between supersets):
    SuperSet -
    1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 12, 10, 10
    2. Skip 4 x 300 revolutions

    Session 2

    Run 3 miles

    Stretch 20 min


    OTHER NOTES

    Sleep: I actually exhausted myself several ways last night, the last of which was forcing my unwanting-to-body to go for a 3-mile run, and slept for ~5 hours, which is something.

    Energy: REALLY feeling it today.

    Quality of Training: HIIT again on the treadmill today - feeling it in my chest and lungs, struggling to breathe at times, a knot in my medial right calf. Quite shattered by the time it came to doing anything ELSE, and was barely walking straight after finishing up Abs. Forced another 3-mile run later on.


    You are nothing if not tenacious Rosie! Simply amazing.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  5. Quote Originally Posted by taman6886 View Post
    You are nothing if not tenacious Rosie! Simply amazing.
    Nothing was ever achieved by not going BEYOND your limits, Tony! Plus, I'm just stubborn, LOL - learning when to stop is a "work in progress"

    ~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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  6. The Truth In My Soul


    MOTIVATIONAL OF THE DAY

    After All You've Been Through...

    The tears and pain and sacrifice. The sleepless nights and days spent in exhaustion. The masked smiles to hide the truth. The not knowing and confusion and frustration. The hoping and holding onto the faith. The belief in something better all keeping you tethered here. After all that…

    It’s something you want more than ANYthing else in the world. It’s something that made you feel ALIVE before it tore you to pieces. It’s something that gave you a new sense of direction. It’s something that you NEVER want to let go of. It’s something your life will always have missing if it is gone. It’s the CLOSEST thing in the world to your heart. After everything that has happened…

    Don’t you DARE give up on it! You’ve come this far. You’ve been to hell and back more times than you can count. Remember all the reasons you determined to stay true to this, your soul. Remember what it feels like to be in that place of unimaginable happiness. You know what COULD be, so DON’T just know, but MAKE it be! After all you’ve been through…

    You’ve let it build you up and destroy you, and every time you get STRONGER. You’re NOT a quitter. You’ll fight for it with EVERYthing you are because when you have the hope, the promise, of something you have wanted all your life, you do NOT just give up on it and quit! YOU FIGHT FOR IT! AND NEVER LET GO! Because you know it’s WORTH it!

    Quote for Reflection:



    TRAINING

    Session 1

    Run 3 miles

    Stretch 20 min

    Session 2

    Skip x 300 revolutions

    Full-Body (30 sec recovery between quadsets):
    QuadSet A -
    1. Single-Arm Bent Over DB Rows 3 x 8 per side
    2. Push-Ups (feet on bench, hands on DB - moving in and out) 3 x 8
    3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6-8 inches) 3 x 8
    4. Skip 3 x 100 revolutions
    QuadSet B -
    5. Rear Flyes 3 x 8
    6. Standing DB Arnold Presses 3 x 8
    7. DB Lateral Raises 3 x 8
    8. Skip 3 x 100 revolutions
    QuadSet C -
    9. Standing DB Bicep Curls 3 x 8
    10. Rope Tricep Push-Downs 3 x 8
    11. Alternate DB Hammer Bicep Curls 3 x 24
    12. Skip 3 x 100 revolutions
    QuadSet D -
    13. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
    14. Reverse Curls (on floor) 3 x 10
    15. Pikes (on floor) 3 x 10
    16. Skip 3 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 103-105 rpm


    OTHER NOTES

    Sleep: Not good. Exhausted last night, but even though eyes were closing, I could not sleep until just after 0500 this morning, and barely for 90 minutes.

    Energy: Exhausted this morning. Barely had anything for my 3-mile run. Was operating on half-past-dead in the gym, despite the fact that the energy provided from the Assault was smooth and enough to keep me going - definitely notice the difference in formulas as far as a few things though (prefer this over the original re NO Beta-Alanine tingles).

    Joints: Delt/biceps' tendons - both sides - have been aching on and off throughout the day for the last few days, and are painfully sharp at night.

    Pump: Pump is more noticeable with the new Assault, and definition in delts and arms is the best it has ever been (which is positive).

    Vascularity: Vascularity is better as well re the new Assault, which is interesting, considering I am not as warm when I start training as I used to be.

    Quality of Training: 3-mile run was just DONE - and glad to have it over with I was "dragging" that much...Resistance training was ok. Pushed steadily on through, although my right delt/biceps' tendons were VERY sharp re pain today (I was digging my fingernails into it during post-weights cardio to try and "ease" it) - probably not helped by asking my body to go heavier, because I wanted to do slightly lower reps. Definitely done for afterwards, a little blank as I sat on the couch...

    Motivational of the Day: I just wanted to note that these are my own original (and fresh) work - the only things that are not mine (unless quoted otherwise) are the related "Quote for Reflection" given at the end of them (which is sometimes used as the "Motivational" - if so, credit always given where due).

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  7. Very impressive that all of these are your own words. I could tell in reading them that was the case, or at least I thought so.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. Quote Originally Posted by MrKleen73 View Post
    Very impressive that all of these are your own words. I could tell in reading them that was the case, or at least I thought so.
    Thank you, Chris - I had to clarify re the Motivationals, since people have made comments on them. I don't know about "impressive" - I just speak my soul through words. I love to write and have always been told I have "a gift" for it - in fact, it is my FIRST AND TRUEST passion (and as long as I can remember I always wanted to be a writer), and now I just combine that passion with my love of fitness. Whilst my Motivationals are not fiction (what I first fell in love with re writing/literature, etc.) nor fitness, they allow me to speak from my heart and not mind others seeing that work (since unless it was an article, until recently I would not have shared my work - another sign of the changes and growth I have gone through in the last year). If I can touch another's life and make a difference with my words, it makes it worth it - after all, I will not NOT do what I CAN do.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. Falling in the black...Can you hear me?


    MOTIVATIONAL OF THE DAY

    Do. Can. Want.

    Being told you “can’t” do something can be a highly motivating force. After all, who but YOU knows what you canNOT do? Not even you, because you never know what you can do until you TRY. And if you “can’t” do something and you WANT to, then you just KEEP ON TRYING until you CAN do it.

    I do things because I CAN. Sometimes simply BECAUSE I can. Other times because I want to see what I can do, challenge myself, PUSH the limits and see how far I can go.

    If I do something, regardless of whether I “can” or not, I do it because I WANT to. Not because someone ELSE wants me to, but because I want to.

    If it’s something I want and I’m told “no”, then it just makes me MORE determined than ever to do it. Achieve it, not just because I want to, but to prove the disbelievers WRONG, to show the world that ANYthing is possible if you want it badly enough and are willing to do what it takes to do it.

    DON’T ever think that you “can’t” do something. Don’t ever let anyone ELSE tell you that you “can’t” do something. If YOU think you “can’t”, then you most likely never will (unless you use your own negativity as a driving factor - something only a rare few do and succeed with), because you will never try. If OTHERS think you “can’t”, then IGNORE them and JUST DO IT ANYWAY!

    Quote for Reflection:



    TRAINING

    HIIT Treadmill:
    a. 2 min @ 4.4 min/km
    b. 8 x 20 sec effort @ 3.4 min/km / 10 sec rest
    c. 2 min @ 4.7 min/km

    Shoulders/Arms/Abs (30 sec recovery between quadsets):
    QuadSet A -
    1. Behind-the-neck BB Military Press 3 x 10
    2. DB Clean and Press 3 x 10
    3. Alternate Single-Arm Plate Lateral Raises 3 x 20
    4. Skip 3 x 150 revolutions
    QuadSet B -
    5. Cable Bicep Curls (each hand with individual handle) 3 x 10
    6. Rope Tricep Push-Downs 3 x 10
    7. Alternate DB Hammer Bicep Curls 3 x 30
    8. Skip 3 x 150 revolutions
    QuadSet C -
    9. Weighted DB Crunches (on bench, knees at 90 degree angle) 3 x 10
    10. Reverse Curls (on bench) 3 x 10
    11. Pikes (on bench) 3 x 20
    12. Skip 3 x 150 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 103-105 rpm

    Stretch 28 min


    OTHER NOTES

    Sleep: "Food coma" helped me get to sleep last night (not the healthiest of ways to try and induce sleep, but better than other options). Drifted in and out during the mid-morning hours. Woke with my throat feeling swollen, finding it hard to breathe (got to go easy on anything containing peanuts, wheat, gluten, and dairy from now on - my body just does not respond well to it).

    Energy: It was there. Feeling it a little during resistance training though.

    Joints: PAINFUL, especially right delt/biceps' tendons - was so close to tears during QuadSet A, but gritting my teeth and forcing each rep I wanted out, having to dig my nails into it during post-weights cardio to "stop" the pain.

    Quality of Training: HIIT again on the treadmill (I know - all this week, which has been interestingly ok on my lower legs) - suffering and feeling like I could barely breathe, so not as many efforts and less overall time done...The trouble breathing continued during resistance training, which, combined with the pain in my delt/biceps' tendons did not make for a very happy person at all. AND my speed rope broke during QuadSet B, so had to use one of the gym's ones, which was a skipping rope and not as good, but making it work. On the plus side, definition in my delts and arms is still getting better, which I AM pleased with...Breathing getting even more laboured during post-weights cardio - not fun, and getting upset not helping matters...

    Website Updates: A few more changes made today, just to reflect different things happening.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  10. Behind-The-Scenes of Happiness


    MOTIVATIONAL OF THE DAY

    I CHOOSE...

    I choose to live my life the way I want to. Not the way anyone else wants me to live it, but the way I want it to be. I choose to make CONSCIOUS choices that will take me in the direction of my dreams and only bring me one step closer to fulfilling my life’s purpose. I choose NOT to let my life be dictated by random events and circumstances, and even if such events occur, I choose to make them WORK for me, by seeing the OPPORTUNITY for learning and growth in them.

    I choose to CHANGE whatever is going on in my life that does not rest easy with my soul, aware that I am responsible for my own happiness, taking accountability for my own actions and decisions. I choose NOT to make excuses for my shortcomings or perceived failures, knowing that anything I do not get right or succeed in the first time is only teaching me how to become BETTER.

    I choose to give freely of myself, time, and resources, in the pursuit of my vision in helping motivate and inspire others, and aid in the betterment of the lives of those not myself. I choose NOT to let myself be abused anymore by those that would seek to drain me of everything I have, standing up for myself and knowing when to say “no” and “enough is enough”.

    I choose to be PROUD of who I am and what I stand for, strong in my beliefs and convictions, uncompromising in the foundation of my principles. I choose NOT to see myself as a victim or feeling self pity if those who do not share my values hate on me and try to tear me down, scrutinizing my every word or action in order to bring me down to their level, but stand firm in what I am about.

    I choose to rely on my INSTINCT, knowing that it will always lead me true, unconsciously having in mind my best interests at heart, no matter what my mind may think about the matter. I choose NOT to care for what others think I should do and be, because it is not THEIR life that I live but my own, and no one is responsible for it but ME. In the end, I will be the one who looks back on my life and will either regret it or not. Thus I CHOOSE TO LIVE MY LIFE THE WAY I WANT TO. So there are NO regrets.

    Quote for Reflection:



    TRAINING

    HIT (no recovery between rounds):
    2 rounds of -
    a. Treadmill @ 3.6 min/km x 1 min
    b. Burpee (into Push-Up) x 1 min
    c. Treadmill @ 3.6 min/km x 1 min
    d. Deadbug (with 8-pound medicine ball) x 1 min
    e. Treadmill @ 3.6 min/km x 1 min
    f. Single-Leg Deadlift (with twist and lateral reach) x 1 min
    g. Treadmill @ 3.6 min/km x 1 min
    h. Ab Rollout x 1 min
    i. Treadmill @ 3.6 min/km x 1 min
    j. Plank x 1 min

    Stretch 20 min


    OTHER NOTES

    Sleep: I was actually so exhausted yesterday that I fell asleep for about an hour at 1700. Wanted to just STAY in bed and sleep right through the night, but it was not to be - after multiple interruptions I ended up getting up for good ~1930, eventually returning to bed just after 0300, sleeping on and off for 5-6 hours.

    Energy: I felt like crap heading to the gym (about an hour after getting up), but there was DEFINITELY energy there - all the eating from last night (to keep me awake) and the serving of Assault (really does give smooth energy, although I had been light-headed every time I've used the latest version) ensured that.

    Joints: Delt/biceps' tendons SCREAMING (left worse then right today).

    Quality of Training: Only a short session today, but probably THE MOST INTENSE one I have done all week! Back on the treadmill, for one of my HIT sessions (been over a year since I've done one), welcoming the physical pain to forget another (seems like I do a lot of that in training these days - pushing through pain I probably should be more cautious of). Got hot real fast, breathing laboured as hell. After ~15 minutes I started to feel slightly nauseous and was a little wobbly on my feet after each minute on the treadmill well BEFORE that. Held it together though, telling myself that it wouldn't last long (and besides, I needed the "punishment" after all the eating last night).

    Behind-The-Scenes: Dom was kind enough to send me several images of the photoshoot I did on my birthday - you can see a little of what went into making it such a magical day for me in this album: CREATING A DREAM.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  11. Good to see you're still killing it despite interference.

    I started my contest prep, so I'll be stopping in more to read your encouraging words to keep me moving. Here's my link....

    DW 1st contest prep
    Serious Nutrition Solutions Representative

  12. Quote Originally Posted by Distilled Water View Post
    Good to see you're still killing it despite interference.

    I started my contest prep, so I'll be stopping in more to read your encouraging words to keep me moving. Here's my link....

    DW 1st contest prep
    Yeah, got to keep on doing it - else may as well give up on living right now, and I mean that in a very literal sense (so kicking that thought out, because it has NO business being here even after everything)...

    I hope I can help, Bill - my Motivationals are there to encourage and motivate in the tough times, to remind of the power we have over ourselves and our lives, and inspire that fierce courage and determination and will to just get out there and do it!!!

    In

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. Rosie those pics are great! I love the one in the gown with you kneeling. Your legs looks amazing in those heels too. I know genetics, you don't have to work them and all. Regardless they look absolutely amazing. The red outfit was pretty awesome too!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. Quote Originally Posted by MrKleen73 View Post
    Rosie those pics are great! I love the one in the gown with you kneeling. Your legs looks amazing in those heels too. I know genetics, you don't have to work them and all. Regardless they look absolutely amazing. The red outfit was pretty awesome too!
    Thanks, Chris That first gown was gorgeous! I loved it. Felt like a fairy-tale princess in it...Not genetics (well, maybe some), but mostly the years of being active, plus cycling and sprinting. Believe me, I have to start working on my legs more re definition and getting rid of the dimples that have started appearing on the back (sigh)...It's was definitely a fun and day full of smiles and surprises. Seeing different aspects of me that one would usually never see...Dom and Tony are a true "Dream Team"...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  15. I don't wanna feel like this tomorrow...don't wanna live like this today...


    MOTIVATIONAL OF THE DAY

    DO What You HAVE To Do For YOU

    Life is always going to be full of things that we have no control over, no matter how much we wish in our hearts that it would change, or that people would change, and SEE us deep inside our soul for who we are and could be, and understand and appreciate what we have to give and offer. Sometimes the people we love the most are the people who we should NOT even care about, the people we should let GO of, because they are not the people who are THERE walking beside us through life, whether by some circumstances they cannot control even if they want to, or they simply don’t care.

    The love I loved the most I lost before I even had a real chance to have it and know what it was like, taken from me by the one I loved the most because they did not have the courage or the strength in them to believe in something that could have been the most beautiful thing that life might ever have chanced them with. And even though I was ready to reach out my hand and step into that chance, I was pushed back and thrown down, cast away and let fall like a star falls from the sky in the deepest dark of night, a bright flash of light fading from existence, so fast that I wonder if anyone even noticed it was gone.

    Some of the deepest sorrows we hold close when we need to let them GO. We hold onto memories and hope and faith when we should long have moved ON. We let it eat away at our souls, unconsciously destroying ourselves from WITHIN, until we are but shadows haunting this world with our presence, because we are no longer fully alive, lost and wandering, not wanting to find our way, because our way is gone from us and all that is left is the darkness that consumes what is left of our hearts, which are exhausted and just want to STOP and sleep and never wake up.

    But that is not living, only merely existing and if we merely exist we may as well BE dead. Even though it hurts more than anything else ever might, we HAVE to open our eyes and realize what we are doing to ourselves, that life was NOT meant to be lived in darkness, our hearts not meant to lose hope, our souls not meant to be cast from the heavens into the pits of hell, not meant to STOP living, nor stop in our journey at all. We are meant to keep MOVING, moving FORWARD, because just because one person does not care enough about our soul does not mean that WE should give up on it as well.

    We MUST keep moving forward, even if we don’t want to. We MUST do it for ourselves, because we know deep down in our innermost core that it is the BEST thing to do. It may take time as you grieve, to come out of the shadows, a mere whisper of life as you cautiously step back into the journey that is waiting for you. DON’T let someone else compromise your life and how it should be lived. Don’t let them take away your joy, your happiness, your ability to think and feel and wonder. Even if they are the best thing that could have ever happened to you, if they cause you to be like this, then they truly are NOT, and you must do what you know in your heart you NEED to do for YOU to LIVE your life the way you were MEANT to.

    Quote for Reflection:



    TRAINING

    Day OFF


    OTHER NOTES

    Sleep: Went to bed just before 0230 this morning, but although completely shattered it took me a while to fall asleep. When I did, it was deep and black for ~5 hours. Still felt drained of all energy on waking, but got up for about half an hour before going back to bed, passing out for ~3 hours, dreaming this time, strange dreams.

    Mental Acuity: My mind has been on the go since the time I got up for good and I can't believe how fast the time has gone. I've gotten a lot done, alert and ready!

    Mood: Interesting. Odd. Just a combination of everything going on.

    Energy: It's this week's day OFF training today, so whether I have energy or not doesn't matter. That said, I KNOW I could hammer out a training session if I wanted to and are SO tempted to - the only thing holding me back is the fact that my delt/biceps' tendons are still painful and the day of rest might do them so good.

    Stress: High - stressing myself out, and it's not the "good"/productive stress I either.

    Libido: In tune with my mood at the moment.

    Joints: Constant pain in both delt/biceps' tendons now.

    Body Composition: 8.9% bodyfat - a loss of 1.1% bodyfat over this last week (yes, due to a combination of multiple factors, I was not very happy to see that I was 10% bodyfat last week, and ashamed with myself so much so that it's taken this long to admit it, since I have not been over 9.5% bodyfat in over a year - now I am doing my best to make sure I don't go over 9% bodyfat again). My delts and arms are both still symmetrical re girths (flexed and unflexed) and are looking so much better than they were (yes, even from 10 days ago - so the quantities of calories I have been consuming has helped some here, if nowhere else) - when I'm training, the separation in the muscles is becoming quite noticeable, and I like it. Now to just get my lower body to behave and slim back DOWN - more sprinting and evening runs in training from next week.

    Training: Going to continue on with similar training that I did this week for the next few weeks, since my body has responded well to it - just adding in a couple more evening runs, since they definitely make me FEEL better.

    Nutrition: It's been worse than usual and has not contributed to my "physical" feeling. I've been constantly "hungry" (like I was when I was using G8), eating anything and everything, not caring that 90% of what I have been consuming my body is sensitive to, or I simply do not even like or want it. The low after the high, I guess. STOPPING that now though, because my body deserves RESPECT and to be taken care of, not to be abused.

    Supplements: Should have all MY "staples" back next week.

    Other Notes: The June 2012 issue of FitnessX Magazine is out for viewing - you can read it online for free HERE.

    Overall Sense of Feeling: I KNOW WHAT I HAVE TO DO FOR ME. BACK ON TRACK!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  16. Is your world just a broken promise...your love just a drop of rain...


    MOTIVATIONAL OF THE DAY

    YOU are the CREATOR of your OWN DESTINY


    Quote for Reflection: “♥ The creation of your REALITY begins with your THOUGHTS ~ “BAIT” your “HOOK” properly! ♥ COGNITIONS will bring the identical EXHIBITIONS into your life. You will “ATTRACT” back a certain “fish” based on the “LURE” that you USE, so be very SELECTIVE with the one that you CHOOSE! Before “CASTING” your “LINE”, make sure the “CHUM” is “IN line” with the EXACT fish that you would like to see COME! ♥ EXPECT only the BEST for yourself and have your ACTIONS follow suit with those thoughts. If you want the “BIGGEST” fish in the OCEAN, do not select a “ROD” that cannot handle the “MOTION”! ♥ BELIEVE yourself to be capable of attracting the grandest fish of the “SEAS”…IMAGINE bass and trout, without thoughts of minnows or anchovies! Do not allow your thoughts to “BOB” up-and-down as to what you are DESERVING of. Believe yourself to be worthy of the most “prize-winning” “GAME”…and that is exactly what you will “REEL IN” ♥ If you “CATCH” yourself thinking negative thoughts, simply “RELEASE” them and refocus on “PULLING IN” POSITIVITY. “TURN THE TIDE” of life in your favor by looking for the “UPSIDE” in all circumstances ♥ Become a “MAGNET” for all things AMAZING! You do not have to travel in a “SCHOOL” to be aware that your MIND is your greatest “TOOL”…use it to “TACKLE” life, “HOOK, LINE, & SINKER!!” ♥” - Lauren Christine Frahn




    TRAINING

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 28 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 29 min

    Shoulders (1 min recovery between sets):
    1. Behind-the-neck BB Military Press 4 x 15, 12, 9, 9
    2. BB Military Press 4 x 10 9, 8, 8
    2. Plate Lateral Raises 4 x 15

    Post-Weights Cardio:
    Rollers 20 min @ 105 rpm

    Session 2

    Hamstrings (1 min recovery between sets):
    1. Stiff-Legged Barbell Deadlift (on bench, reaching barbell down 6 inches) 4 x 12

    Post-Weights Cardio:
    Run 3 miles


    OTHER NOTES

    Sleep: ~6 hours, after having to exhaust myself to get TO sleep first. Woke from dreams so real the emotion they evoked was as if they HAD happened.

    Energy: There, calmly.

    Joints: Pain in both delt/biceps' tendons. And in my LEFT shoulder deep in the joint.

    Pump: With the newest Assault, I get this hard and fast, no matter what I have done PRIOR to weights, nothing or something, which is one of the things I am liking about this formula.

    Quality of Training: Back to my HIIT OUTside - it was nice, but also very hot and only got hotter, making it a little hard to breathe. Did 28 sprints as fast as I could, feeling it in my left shoulder during and after...Down to the basement today for weights. The other skipping rope that I have is not a speed rope and can be annoying to use, so I left the skipping from my resistance session/s today. Shoulders in the morning, Hamstrings in the evening. Anterior delts in a lot of pain, particularly in my left shoulder during most exercises, and winced my way through them - hence also the lower volume of that session, which only took 20 minutes to do (very short compared to my usual 50-60 minutes of intensity)...Hamstrings were fine - no Assault before this session, since it was so short and can't even really even be called a session, IMO. Then 3-mile run afterwards, just to make my body suffer more, welcoming the pain...

    Supplements: Recompadrol is available again (so I'll have some more by the end of the week)!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  17. Been getting off the stationary bike and getting in more actual bike rides lately, love it. Plug in ear buds, crank the volume and just roll. Love it! Set a new PR with 7.5 miles in 93 degree's yesterday, I certainly felt that one when it was all over.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. Quote Originally Posted by taman6886 View Post
    Been getting off the stationary bike and getting in more actual bike rides lately, love it. Plug in ear buds, crank the volume and just roll. Love it! Set a new PR with 7.5 miles in 93 degree's yesterday, I certainly felt that one when it was all over.
    Yeah, there is a HUGE difference between cycling on a stationary bike and riding one outside, even from using a spin bike to riding on the road. It's a freeing feeling being out on the road, and if you're doing a long ride alone, then music (or a good imagination) is a must. If you're not used to it, then yeah, you'll feel it too, depending on the terrain you cycled over. Glad to hear you enjoyed it though, Tony

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  19. I've got a cycling story. Where I went to college, they were just starting up a cycling team so regular students were going out (since it was just a club sport at the time) they were riding around the quad just "warming up" I guess.

    Well I was walking to the weight room when this poor girl (who I KNOW had never 'cycled' starting wobbling and like a slow motion demolition of a tall building she started to fall over, it was from an almost stand still. I felt so bad bc w e had locked eyes as she started going down and there was nothing anyone could do. I went over to help her, as she looked like a helpless turtle flipped over on their shell.

    When I got over I asked if she was ok, she replied "you know, it's ok to laugh histartically at what just happened, I imagine it was damn funny" at that moment we both burst into laughter. I had an upper level art class with her and never really spoke to her before that, after that we spoke quiet often. She helped me with passing that fancy 400 level art class (needed it to graduate) & I helped her with her diet for cycling & life. Turned out to become friends.

    That's how my only encounter with cycling changed my life. Lol
    Serious Nutrition Solutions Representative

  20. 8 yrs old. Banana seat bike. BIG HILL
    cracked jaw, 52 stitches & 5 yrs of orthodontics. That's my cycling story. Urg!!

    Hence the jaw surgery next month 31 yrs later... But I still like to bike!!! Wow... Guess I'll be lean on my liquid diet eh! Looking for supplement & blender recommendations to help sustain me while I recover! Prayers please

  21. nice job on the photoshoots Rosie.
    Facebook John Smeton Fitness
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  22. Quote Originally Posted by Distilled Water View Post
    I've got a cycling story. Where I went to college, they were just starting up a cycling team so regular students were going out (since it was just a club sport at the time) they were riding around the quad just "warming up" I guess.

    Well I was walking to the weight room when this poor girl (who I KNOW had never 'cycled' starting wobbling and like a slow motion demolition of a tall building she started to fall over, it was from an almost stand still. I felt so bad bc w e had locked eyes as she started going down and there was nothing anyone could do. I went over to help her, as she looked like a helpless turtle flipped over on their shell.

    When I got over I asked if she was ok, she replied "you know, it's ok to laugh histartically at what just happened, I imagine it was damn funny" at that moment we both burst into laughter. I had an upper level art class with her and never really spoke to her before that, after that we spoke quiet often. She helped me with passing that fancy 400 level art class (needed it to graduate) & I helped her with her diet for cycling & life. Turned out to become friends.

    That's how my only encounter with cycling changed my life. Lol
    Funny how things turn out sometimes


    Quote Originally Posted by amyfigs View Post
    8 yrs old. Banana seat bike. BIG HILL
    cracked jaw, 52 stitches & 5 yrs of orthodontics. That's my cycling story. Urg!!

    Hence the jaw surgery next month 31 yrs later... But I still like to bike!!! Wow... Guess I'll be lean on my liquid diet eh! Looking for supplement & blender recommendations to help sustain me while I recover! Prayers please
    Sorry to hear about that, Amy, and yes, will keep you in my prayers. Try for lots of smoothies - doesn't matter what blender you use, but you can use smoothie mixes or create your own (using ice and fruit and yoghurt, BCAAs, etc.), protein shakes re gainers (if you can't get in a lot of calories otherwise).


    Quote Originally Posted by John Smeton View Post
    nice job on the photoshoots Rosie.
    Thanks, John I really enjoying doing them and it's always great to see how much I improve from one to the next with everything (which is the goal - aside from the purpose of them).

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  23. Sub'd to learn from the master! ...better late than never
    FINAFLEX REP
    Visit our website at finaflex.com

  24. Quote Originally Posted by wasme View Post
    Sub'd to learn from the master! ...better late than never
    You flatter me, but thank you and

    Yesterday's update coming soon, guys...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  25. I lost my Star but not my Light


    MOTIVATIONAL OF THE DAY

    What Makes You Come ALIVE


    You have a passion in your heart for a REASON. What you care about, love to do, desire to share - this is YOUR PASSION. It’s what makes you COME ALIVE.

    When you do something that brightens your soul and lights you up from the inside out, others can’t help but NOTICE. When they notice, you KNOW your actions have an IMPACT. You want that impact to make a POSITIVE DIFFERENCE.

    When your very life in actions and words, everything you do and are, makes a positive difference, you are doing the world a GREAT SERVICE. This is what the world NEEDS. People who affect CHANGE, whether they are conscious of it or not, simply because they are being who they ARE and following their HEARTS in doing what makes them come ALIVE.

    You never know the ripple of EFFECT that YOUR life can have. When you do what makes YOU come alive, you can IGNITE the LIGHT inside OTHERS. When others’ light begins to shine forth into the world and they follow your example in living out their heart’s passion, TRUE DIFFERENCE can be made.

    Quote for Reflection:


    TRAINING

    Tuesday

    Session 1

    Run 3 miles

    Stretch 23 min

    Session 2

    Treadmill 4 min @ 4.2 min/km

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Incline DB Bicep Curls 4 x 12
    2. Dips 4 x 6
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. EZ-Bar Bicep Curls 4 x 21s
    5. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 8
    8. Rope Tricep Push-Down 4 x 8
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunch (on bench, knees at 90 degree flexion) 4 x 10
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

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


    OTHER NOTES

    Sleep: Barely any - 1-3 hours on and off.

    Energy: Was a very "blah" day after Training Session 1 to Training Session 2.

    Joints: SO painful both my anterior delts/biceps' tendons. My left is starting to feel the way my right did last year before it "put me out". My right is getting back to that point, and I was having to dig my nails into it between sets and during post-weights cardio to try and minimize the pain. Might have to start using some Aleve again.

    Pump: Again, right from the start.

    Vascularity: Excellent.

    Quality of Training: It was an interesting session in the gym to say the least. I'm glad I did it and felt better afterwards for it, but I was also in a lot of pain during and after (and still am).

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  26. The stuff you push yourself through is pretty intense Rosie, you are one intense individual.

    On a cycling note. I think I am finally getting a road bike to ride in the MS150 this coming year. Jo agreed to take me to Sun & Ski to pick up a bike for Fathers day. What do you think about these 7 and 8 speed bikes now? Do you feel there is enough variety of gears for hill climbing and what not. I like the idea of not having to shift constantly, but would hate to find myself dying for an easy gear on an long uphill stretch.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  27. Quote Originally Posted by MrKleen73 View Post
    The stuff you push yourself through is pretty intense Rosie, you are one intense individual.

    On a cycling note. I think I am finally getting a road bike to ride in the MS150 this coming year. Jo agreed to take me to Sun & Ski to pick up a bike for Fathers day. What do you think about these 7 and 8 speed bikes now? Do you feel there is enough variety of gears for hill climbing and what not. I like the idea of not having to shift constantly, but would hate to find myself dying for an easy gear on an long uphill stretch.
    I HAVE to push through it, Chris. If I don't, well...let's not go there...

    Re cycling, I can't remember the last time I rode a bike (aside from a track bike) with less than at least 18 gears. My road bike - which was my training bike, and is pretty much a "relic" now (although top of the line when I got just 10 years ago - man, has it been THAT long?!) - has 18 gears, and I highly doubt that ANY road bike now would have LESS than that, and certainly not only 7-8 gears. You don't have to shift constantly if you train for the hills and condition your body for them, or have a gear that you use re specific gradients, etc. If you're going to do 150 miles, then I definitely recommend getting a decent ROAD bike (not a mountain bike - unless you're seriously only doing it for fun and not re time or competition, etc.) - you don't have to get a top-of-the-line one, but having a suitable bike will make a world of difference (and make sure that you get it set up specifically for you too re seat height and handlebars, etc., since if not, your knees WILL suffer, not to mention other issues you could have). Does that help?

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  28. Quote Originally Posted by Rosie Chee View Post
    I HAVE to push through it, Chris. If I don't, well...let's not go there...

    Re cycling, I can't remember the last time I rode a bike (aside from a track bike) with less than at least 18 gears. My road bike - which was my training bike, and is pretty much a "relic" now (although top of the line when I got just 10 years ago - man, has it been THAT long?!) - has 18 gears, and I highly doubt that ANY road bike now would have LESS than that, and certainly not only 7-8 gears. You don't have to shift constantly if you train for the hills and condition your body for them, or have a gear that you use re specific gradients, etc. If you're going to do 150 miles, then I definitely recommend getting a decent ROAD bike (not a mountain bike - unless you're seriously only doing it for fun and not re time or competition, etc.) - you don't have to get a top-of-the-line one, but having a suitable bike will make a world of difference (and make sure that you get it set up specifically for you too re seat height and handlebars, etc., since if not, your knees WILL suffer, not to mention other issues you could have). Does that help?

    ~Rosie~
    Yah I could be in deep shyte if I don't keep pushing... I can't do things moderately it seems...
    Unremarkable is no way to go through life... Doug

  29. Quote Originally Posted by DreamWeaver View Post
    Yah I could be in deep shyte if I don't keep pushing... I can't do things moderately it seems...
    Even with all the physical pain, training is my "saving grace" in far too many more ways than one right now...If I stopped, I may as well give up on life...And that can't happen...Even despite everything...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  30. Contrast between Illusion and Reality


    MOTIVATIONAL OF THE DAY

    Goal-Getter, Go-Setter, Dream-Catcher


    Quote for Reflection:

    Image credit: Blue Mountain Arts


    TRAINING

    HIIT Run:
    a. 4 min jogging
    b. 28 x 20 sec sprint/10 sec easy
    c. 1 x 50 sec sprint/10 sec easy
    d. 4 min jogging

    Stretch 20 min


    OTHER NOTES

    Sleep: A little.

    Mood: Out of sorts since after training.

    Energy: I have it, but there is a LOT of pain in both my shoulders, especially INSIDE the joints, particularly my right, that has been bothering me, so much that I do not even want to MOVE my right arm much today.

    Joints: The Aleve is coming out again tonight.

    Quality of Training: I did HIIT, albeit a little later than usual. Both shoulders were hurting during it, but I pushed through. I WAS going to do a second training session this evening, but decided to be smart and give my body some time to recover, especially since it's going to be 2-a-day training back tomorrow, and my shoulders need to be READY for it (even if they're not)!

    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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