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

[Distilled Water]

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

[Rosie Chee]

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~

[MrKleen73]

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!

[Rosie Chee]

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~

[Rosie Chee]

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!

[Rosie Chee]

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)!

[taman6886]

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.

[Rosie Chee]

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~

[Distilled Water]

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

[amyfigs]

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

[John Smeton]

nice job on the photoshoots Rosie.

[Rosie Chee]

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

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).

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~

[wasme]

Sub'd to learn from the master! ...better late than never

[Rosie Chee]

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~

[Rosie Chee]

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).

[MrKleen73]

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.

[Rosie Chee]

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~

[DreamWeaver]

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...

[Rosie Chee]

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~

[Rosie Chee]

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)!