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

[Rosie Chee]

Looks like your training is going well and you get to write articles and having more photoshoots...things are looking like they're going pretty well for you, except the aching joints.

Thanks, bud Remember that things are not always as they appear, no matter what impression everyone seems to get, and if one truly hears what my words are saying, they will see the truth.

~Rosie~

[kingjameskjf]

Thanks, bud Remember that things are not always as they appear, no matter what impression everyone seems to get, and if one truly hears what my words are saying, they will see the truth.

~Rosie~

I can understand the set backs and troubles hampering performance and our own personal goals. You have always struck me as someone who's not just motivated but fully dedicated to the fitness industry. Stay positive and I pray things will work out for you.

[Rosie Chee]

I can understand the set backs and troubles hampering performance and our own personal goals. You have always struck me as someone who's not just motivated but fully dedicated to the fitness industry. Stay positive and I pray things will work out for you.

It's been a rough year, I will admit that - and I CAN, which is a HUGE thing for someone who would never have ever told anyone anything not so long ago. But, like my Mum once said, "You could be dying and no one would ever know, because you'd keep on doing everything" - and it's true that I do, continue on regardless of what I am going through or feeling, because that's just the way I am. Even if I don't feel like it, my purpose doesn't have a "pause" button, and besides, helping others deal with THEIR pain and issues takes the mind off your own for a time, and trying your best to make what difference you can even when you think you might not be doing a lot can be a real blessing. Thank you.

~Rosie~

[Rosie Chee]

MOTIVATIONAL OF THE DAY

Give Up, Give In, or Give It All You've Got

We all have ONE life. And we all have CHOICES to make. EVERY day. And it’s those choices that will determine the QUALITY of our life, because Life IS going to kick you down at some point, and if it fails, it will try over and over. No matter what remember that you ALWAYS have a CHOICE on how you RESPOND.

You can give up. Give up because it’s too hard and all you see are obstacles, letting what you want go because deep down you’re not sure you really want to achieve your goal, afraid perhaps of what will come if you DO. Give up because you listen to those small voices of fear and doubt that try and convince you that what you want is out of your reach, impossible for one such as you.

You can give in. Give in because you’re not strong enough to stand on your own, compromising yourself easier than standing up and FIGHTING for yourself and your beliefs. Give in because you think that trying is not worth it, seeing only everything that could go wrong instead of everything that could go RIGHT, the endless POSSIBILITIES for change and GROWTH.

You can give it all you’ve got. Give it all you’ve got because you KNOW that YOU are in charge of your destiny, that if you want something you go out and GET it and MAKE it happen, refusing to believe that an obstacle can stop you from achieving what you want to, knowing that it is WORTH the struggles to get there. Give it all you’ve got because you desire with a PASSION to make a DIFFERENCE, wanting to EMPOWER others to have faith and belief in themselves, so that they too NEVER give up or give in!

Quote for Reflection:



TRAINING

Day OFF

Despite considering Thursday a "Day OFF" because training was so terrible and I barely did anything, I DO need to give my body this day doing NOTHING.


OTHER NOTES

Sleep: Another night of being wide awake when I "shouldn't" be and I didn't go to bed until close to 0300. Once I fell asleep though, it was another deep ~9 hours. I wonder if the pain in my shoulders is doing this, since my training the last two days has not been anything to induce such exhaustion.

Joints: Shoulders still very painful - left more than right, and I have to be careful with any flexion in the former. Considering applying NO Infuse first thing and pre-bed to both shoulders (instead of just pre and post-training), since it seems to alleviate some of the pain.

Overall Sense of Feeling: My soul is so light, spreading its wings again, ready to soar above the clouds, up into the skies where the lights of hope and life twinkle, looking in wonder at the beauty surrounding me. Thank you, Lord, for this Blessing, for giving me the world, something I never thought would ever be mine, making manifest the dream that has hidden deep for so long.


Other Notes: Being a parent is one of Life's Greatest Blessings, IMO, and when a Man Stands Up and Honours such a responsibility, striving to be a Role Model for his children and the Best father he can Possibly be, he deserves Respect. HAPPY FATHER'S DAY to ALL THOSE MEN!

[taman6886]

Other Notes: Being a parent is one of Life's Greatest Blessings, IMO, and when a Man Stands Up and Honours such a responsibility, striving to be a Role Model for his children and the Best father he can Possibly be, he deserves Respect. HAPPY FATHER'S DAY to ALL THOSE MEN!

Thank You Rosie! I took some time this day to reflect on the legacy of the man I called "Dad". This is what I came to:
Today I thank God for giving me an earthly dad who loved me, my mother and siblings and Jesus. The model he provided is the yardstick by which I measure myself even though I know I will never hit that target. You my ask " Then why even try?". Simple. Because even in the trying and falling short, I still become a better man!

[Rosie Chee]

Thank You Rosie! I took some time this day to reflect on the legacy of the man I called "Dad". This is what I came to:
Today I thank God for giving me an earthly dad who loved me, my mother and siblings and Jesus. The model he provided is the yardstick by which I measure myself even though I know I will never hit that target. You my ask " Then why even try?". Simple. Because even in the trying and falling short, I still become a better man!

You're welcome, Tony Unfortunately we did not all have such a father, and those who did not who ARE such fathers themselves, I have the greatest admiration for, because I know it is not easy to be something that you have never had or known - there are two such men in my life whom I can say without hesitation are EXACTLY what a father SHOULD be, and who command my utmost respect (something not lightly or easily given - in both who they are as men AND fathers).

~Rosie~

[packers6211]

Rosie good update my friend, and I feel you on the life struggle to keep pushing. There are those that sit and let life waste while other's take full advantage and give life all one has to offer. For me it's the weight issue and by the grace of God I'll get there. Today is always a good day!! My two boys woke me up with cards and hugs. We barbequed later and about to go for a walk around the block.

[Rosie Chee]

Rosie good update my friend, and I feel you on the life struggle to keep pushing. There are those that sit and let life waste while other's take full advantage and give life all one has to offer. For me it's the weight issue and by the grace of God I'll get there. Today is always a good day!! My two boys woke me up with cards and hugs. We barbequed later and about to go for a walk around the block.

Thanks, Tommy Just speaking my heart, as I seem to be doing an awful lot of these last few months. Anyways, yes, there are all kinds of people in the world, and I guess, while they "balance" it, it truly is a pity that not everyone will give it all they've got. Kudos on you for being one of those who DO, and yes, with God ANYthing is POSSIBLE! Awesome! Enjoy the rest of your day

~Rosie~

[chedapalooza]

Hey Rosie do you hVe a link to fasted Anabolic pump when you used it at night? That was you, right?

[Rosie Chee]

Hey Rosie do you hVe a link to fasted Anabolic pump when you used it at night? That was you, right?

I have never used Anabolic Pump, so no, it was not me.

~Rosie~

[Rosie Chee]

MOTIVATIONAL OF THE DAY

Competition or No Competition

Some live life like a competitor - in-season and off-season, working hard in preparation for a competition, but letting go afterwards, allowing themselves to become lax in the excuse of the “off”-season. However, in life there is NO off-season - there is only the NOW. We live in the NOW. We live in the IN-season.

Whether you are preparing for a competition or not should NOT dictate how hard you work, how disciplined you are, how consistently you live. Competition or NO competition, your training ethic should NEVER change, because EVERY day is a competition - you against yourself and it is the HARDEST competition you will EVER face.

Live every day as if always IN-season. That’s not to say that you can’t allow yourself some time off or easier weeks - you should be doing this regardless, because you DO need SOME rest, even when you think you cannot afford to.

Allow time to rest not just your body but your MIND needs that allowance as well, for it is the mind that drives us, and when we have weak minds, we are more likely to become complacent, and there is NO room in life for complacency.

Competition or no competition, life does NOT stop, does NOT get any easier - it is a perpetual battle for supremacy, a constant struggle to become BETTER than you were yesterday, a never-ending fight to become STRONGER, growing into the person you were always MEANT to be. And even if you get there - become who you were meant to be, it does NOT stop, because there is ALWAYS room for IMPROVEMENT, and we should ALWAYS be striving for it.

Quote for Reflection:



TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 3 miles jogging

Hamstrings (30 sec recovery between supersets):
SuperSet -
1. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
2. Skip 6 x 150 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-106 rpm

Stretch 27 min

Session 2

Treadmill 4 min @ 4.2 min/km pace

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. Alternate Single-Arm DB Lateral Raises 2 x 10 per side
4. Skip 2 x 100 revolutions
SuperSet C -
5. DB Clean and Press 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Rear Flyes 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F -
11. Behind-the-neck BB Military Press 2 x 12
12. Skip 2 x 100 revolutions

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


OTHER NOTES

Sleep: Did not go to sleep until close to 0300, waking at 0400 to my alarm, but drifting back to sleep until finally getting up at 0530, barely getting only ~2.5 hours sleep.

Energy: Has been there today.

Joints: Left anterior delt has been giving me the most trouble today, and still popping Aleve like it was something as harmless as cough drops.

Pump: Strong.

Vascularity: Good.

Quality of Training: Changed up HIIT a little this morning, completing three miles once done my sprints, feeling it in my legs. Since doing two training sessions today, split my "weights" up re am and pm...To the gym for Shoulders, smiles and laughter. A very brief "warm-up" on the treadmill, feeling it in my lower legs. Did weights "backwards" today from my "norm" re this session, and definitely noticed that my shoulders and arms, although were decent throughout the session. did not look the best or most defined, etc. until AFTER Behind-the-neck BB Military Press...The post-weights cardio both am and pm is probably what will "allow" me to "get away" with the "not so great" nutrition (definitely got to "bust" my butt here as well and MORE than need to get BETTER at this - got to think of my HEALTH and body, since that is what is suffering!) post-Training Session 2...

[HokiePride]

Awesome log Rosie! Love reading every bit of it.

[DreamWeaver]

Awesome log Rosie! Love reading every bit of it.

I just like to look at the pictures


Naw lots of good stuff in here...

[Rosie Chee]

Awesome log Rosie! Love reading every bit of it.

Thanks, bud and to AM

I just like to look at the pictures


Naw lots of good stuff in here...

If I have an image of the quote in each day's Motivational, then I'll use it, since it's a nice change from lots of words, Doug. Besides, got to diversify a little, and I know how you guys all love your picture books

~Rosie~

[HokiePride]

Thank you, Rosie! Glad to be here!

[John Smeton]

Great work-outs Rosie and very dedicated to this lifestyle.

your doing better than you think you are

[Rosie Chee]

Thank you, Rosie! Glad to be here!

Nice to have you here - AM is a great board

Great work-outs Rosie and very dedicated to this lifestyle.

your doing better than you think you are

I have lived this lifestyle since I was so young that I wouldn't know how NOT to - well, that, and I HAVE to! As far as training, regardless of how it appears to anyone else, I have my own standards to meet, so only I truly can say whether I am doing ok or not - but thank you, John, since right now I'm not doing very well with them at all and need to UP my game.

~Rosie~

[Rosie Chee]

MOTIVATIONAL OF THE DAY

I AM

I AM ME. Brilliantly flawed. Perfectly imperfect. Beautiful masterpiece. Forever learning. Always growing.

I AM ME. NO ONE ELSE can be ME. No one else can IMITATE me. No one else can come CLOSE to me. NOTHING is as good as the original. A copy is but a SHADOW of the light of the original.

I AM ME. I DECIDE WHO I AM. The core of my soul. My values and principles. The foundation of my life. My driving motivation behind words and actions.

I AM ME. THIS IS ME. Love me or hate me, agree or disagree with me, it does not matter, because I KNOW WHO I AM and I am OK with that. I will NOT compromise who I am and what I believe in. I will NOT pretend to be anything other than my TRUTH. I may change, but THAT will NEVER change.

I AM ME.

Quote for Reflection:



TRAINING

Session 1

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Deadbugs (on floor, with medicine ball) 4 x 10
2. Reverse Curls (on floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Close-Grip BB Bicep Curls 4 x 6
5. Dips 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Incline DB Hammer Bicep Curls 4 x 8
8. Rope Tricep Push-Downs 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Inverted Knee Curls (on pull-up bar) 2 x 10
11. Plank 2 x 1 min
12. Skip 2 x 100 revolutions

Stretch 6 min

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Stretch 21 min

Session 2

Run 3 miles

Abs (30 sec recovery between trisets):
1. Weighted DB Crunches (on floor, knees at 90 degree flexion) 4 x 10
2. Pikes (on floor) 4 x 15
3. Skip 4 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min @ 101-103 rpm


OTHER NOTES

Sleep: Went to bed round 0030, but not able to go to sleep until close to 0100, waking on and off until I eventually dragged myself out of bed just after 0800.

Energy: Had it until ~1500 and then just felt shattered.

Joints: Left shoulder is really giving me a lot of trouble, especially during training it did. As well as left wrist - so bad that I strapped it up after my morning weights. In the afternoon, right shoulder "tugging", and I can feel my neck a bit out as well.

Quality of Training: I've actually lost a bit of strength - or it could be because my shoulders and wrists were in such pain today. Compensated for lower weights by using a tempo of 3-1-2. Was pleased that was able to do more Inverted Knee Curls though - only the second time I have ever done these and it was so much better than my first time. All rollers was just body ticking over, to get it done and nothing more.

Overall Sense of Feeling: Life continues to change, POSITIVE change that causes my heart to smile. NOW is the time to RISK if you are not ALREADY! Life is just WAITING for you to step out and say "HERE I AM"! NEVER stop being grateful for your Blessings, because you don't know when they will be snatched from you. Grasp EVERY Opportunity and DO YOUR BEST TO MAKE A DIFFERENCE WITH YOUR LIFE!

Iron Mulisha: Be sure to check out Demons and Angels: Pain to Remind You of Your Strength

[amyfigs]

Gooood morning guys!!!! Rosie!!! Saw your pic on fb!!!'
Beautiful!!! Thanks again for always posting your workouts!!! I like to throw them in & do them
Saves me from thinking ha!!!
I'm right there with you girl on the fatigue train! Stress & pain blow! THANKFUL FOR GODS GIFT OF THE DRIVE TO EXERCISE!!!

[runner_79]

Looking very nice Rosie