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

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  1. Senior Member
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    Quote Originally Posted by Rosie Chee Scott View Post
    I hope so too, David!...So am I ...Thank you. Yes, they are. I was happy at that time - one of the few times last year I WAS happy, actually. I love the pics where I am smiling the most, to be honest, especially when it is a real and genuine, happy, relaxed smile like this was. Going to be MORE of that coming!...Yep, just keep on smiling, no matter what happens. Got to put on a mask for the masses sometimes. You never know when that smile will help another, even if you're not feeling it yourself...I truly hope your back gets better soon, my friend - you're in my prayers...On a random note, if that's your current conditioning in your avi, you had NOTHING to stress over for the Arnold - you look to be in GREAT shape!!!

    ~Rosie~
    Smiling is good for the soul. I suffer from clinical depression. I was treated for it, I hated the flat feeling worse than the depression itself. Now I practice mental depression management. If I feel down I ask myself, is there a reason to feel down. If there are legitimate concerns I allow myself a little despair, just a little, it is part of the human condition and it makes us appreciate the times that we are happy. If there are no good reasons I remind myself that it is the disease talking and I make a conscious effort to smile and find things to be happy about. Life, friends, food and especially family. It works far better than any medication at least for me. It takes a certain strength of will but I have no lack of that. If you ask around people will tell you I am always smiling. I pretty much am, my wrinkles bear that out. I have had others tell me that my smile and pleasantries made a difference in their lives when they are down. So why not smile they are contagious, like enthusiasm.

    Yes Rosie that is my current condition, the pic is small can't you see the pooch at the bottom of my abs, I can ....lol I am very hard on myself not too bad for 47 I suppose Patrick said I look chubby in my other avi that ruined that for me lol. Thanks For Keeping me in your prayers you are constantly in mine. We'll all get there with each other's help Take Care Friend
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  2. The Female Terminator
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    Quote Originally Posted by truthornothin View Post
    Smiling is good for the soul. I suffer from clinical depression. I was treated for it, I hated the flat feeling worse than the depression itself. Now I practice mental depression management. If I feel down I ask myself, is there a reason to feel down. If there are legitimate concerns I allow myself a little despair, just a little, it is part of the human condition and it makes us appreciate the times that we are happy. If there are no good reasons I remind myself that it is the disease talking and I make a conscious effort to smile and find things to be happy about. Life, friends, food and especially family. It works far better than any medication at least for me. It takes a certain strength of will but I have no lack of that. If you ask around people will tell you I am always smiling. I pretty much am, my wrinkles bear that out. I have had others tell me that my smile and pleasantries made a difference in their lives when they are down. So why not smile they are contagious, like enthusiasm.

    Yes Rosie that is my current condition, the pic is small can't you see the pooch at the bottom of my abs, I can ....lol I am very hard on myself not too bad for 47 I suppose Patrick said I look chubby in my other avi that ruined that for me lol. Thanks For Keeping me in your prayers you are constantly in mine. We'll all get there with each other's help Take Care Friend
    Yes, it takes strength to smile when you are not smiling inside, but we can all be strong, and I know you are.

    We are all our own worst critics, it is very true.

    We will, my friend. God Bless!

    ~Rosie~
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  3. Diamond Member
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    Glad things are looking up for you Rosie. Some solid training and .6% in a week as lean as you are is pretty darn nice. Bravo! I am coming out of my maintenance phase now and will be full on cut come Monday.
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  4. The Female Terminator
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    Quote Originally Posted by MrKleen73 View Post
    Glad things are looking up for you Rosie. Some solid training and .6% in a week as lean as you are is pretty darn nice. Bravo! I am coming out of my maintenance phase now and will be full on cut come Monday.
    Yeah, having my training back on track and where it should be has helped a lot...The "diet" has helped a little too, I believe...As always, I'm adapting things as I go along and I haven't been as "good" on it and stuck to it 100% as I should have (pizza on Sunday night and last night - outside my 8-hour feeding window for Lean Gains; and yes, kicking myself for last night - no help required), but it's been ok, and as long as I hit [or get below] 8% bodyfat by Sunday, I will be fine with it...Sounds [and looks] like it's working pretty well for you, Chris

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Yeah, having my training back on track and where it should be has helped a lot...The "diet" has helped a little too, I believe...As always, I'm adapting things as I go along and I haven't been as "good" on it and stuck to it 100% as I should have (pizza on Sunday night and last night - outside my 8-hour feeding window for Lean Gains; and yes, kicking myself for last night - no help required), but it's been ok, and as long as I hit [or get below] 8% bodyfat by Sunday, I will be fine with it...Sounds [and looks] like it's working pretty well for you, Chris


    ~Rosie~


    Yah there is now way any of us need any extra help in kicking our own azz... you are about the last person that needs any of that. You're like me, you like to eat so you make up for it by training harder. Once I bear down I'm ok , I have to get really focussed and monitor things though.
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    Quote Originally Posted by DreamWeaver


    Yah there is now way any of us need any extra help in kicking our own azz... you are about the last person that needs any of that. You're like me, you like to eat so you make up for it by training harder. Once I bear down I'm ok , I have to get really focussed and monitor things though.
    This x2 :-)
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  7. The Female Terminator
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    Quote Originally Posted by DreamWeaver View Post


    Yah there is now way any of us need any extra help in kicking our own azz... you are about the last person that needs any of that. You're like me, you like to eat so you make up for it by training harder. Once I bear down I'm ok , I have to get really focussed and monitor things though.
    Quote Originally Posted by taman6886 View Post
    This x2 :-)
    Yes, I like to eat and I've always eaten a lot, even when I was younger - in fact, now I don't eat next to anything like I did when I was cycling or even when I was a youth! However, I do NOT train harder because I like to eat; I train hard because that is what my body NEEDS to be FUNCTIONAL!

    ~Rosie~
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Quote Originally Posted by Rosie Chee Scott View Post
    Yes, I like to eat and I've always eaten a lot, even when I was younger - in fact, now I don't eat next to anything like I did when I was cycling or even when I was a youth! However, I do NOT train harder because I like to eat; I train hard because that is what my body NEEDS to be FUNCTIONAL!

    ~Rosie~
    If I overeat I add a little cardio or extra training to make up.... don't you...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  9. The Female Terminator
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    Quote Originally Posted by DreamWeaver View Post
    If I overeat I add a little cardio or extra training to make up.... don't you...
    Actually, I don't - have never done extra training to "make up" for "overeating"...And I overeat ALL the time, LOL...

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Actually, I don't - have never done extra training to "make up" for "overeating"...And I overeat ALL the time, LOL...

    ~Rosie~
    Maybe I don't have to...
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    I should have been more specific, I was x2'ing this part:

    "Yah there is now way any of us need any extra help in kicking our own azz... you are about the last person that needs any of that." Meaning of course that you are highly internally motivated and as I have said before, a Trooper.
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  12. The Female Terminator
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    We were the flame that wouldn't die inside...Now we are alive... (Part I)


    MOTIVATIONAL QUOTE OF THE DAY

    "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt

    For the complete Motivational, review You call it "Obsession"...I call it "Normal"!!! | WPM Women.


    TRAINING

    Despite being "backwards" and a few session adjustments re days this week, training WAS done AND done to the same level re Maintenance as last week - additional by my three brief evening cardio sessions. So, definitely pleased with how it went, and even though strength is by no means anywhere near where it was last November (which was nowhere near where it was earlier in 2011), my endurance and overall fitness are as high as ever.

    Training completed this week:

    Monday

    Session 1

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

    Full-Body (30 sec recovery between trisets):
    TriSet A -
    1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
    2. Push-Ups (feet on floor, hands on fists) 3 x 10
    3. DB Bent Over Rows 3 x 10
    TriSet B -
    4. DB Lateral Raises 3 x 10
    5. DB Hammer Raises 3 x 10
    6. Bent Over DB Rear Raises 3 x 10
    TriSet C -
    7. Alternate DB Hammer Bicep Curls 3 x 10 per side
    8. DB Hammer Curls 3 x 10
    9. DB Bicep Curls 3 x 21s
    TriSet D -
    10. Pikes (on floor) 3 x 10
    11. Reverse Curls (on floor) 3 x 15
    12. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15

    Post-Weights Cardio:
    Recline Bike 20 min @ 108-112 rpm

    Stretch 32 min

    Session 2

    Run 5 miles @ 5 min/mile pace

    Stretch 5 min

    Since for the first couple of days this week I have to use the hotel Fitness Room for training, I had already determined Sunday night that this week I would do my training sessions from last week BACKWARDS re order, starting with Full-Body, etc., since I really DO need the gym for Shoulders and Arms' work...Anyways, after only an hour's sleep I woke, surprisingly bright eyes and ready for training...My sprints surprised me this morning, my speed endurance starting to come into play, and before I knew it, I had almost done a minute on my first one. Slowed back a bit for a few seconds though and went again, deciding to just do several longer sprints before heading into my shorter ones. Finished still surprisingly fresh, mid to lower back ok...Just up to my room to grab my training diary and a drink bottle and it was down for the weights. Since I was going to do my training sessions backwards, figured why not switch things up even more and do the session I did last week backwards as well. So, started with Stiff-Legged DB Deadlifts, feeling my lower back by the third set. Trisetted with Push-Ups and Single-Arm DB Bent Over Rows, I was already feeling my heart pounding by the end of the third triset. Onto shoulders, and heavier weights than last week, but no less burn and fatigue starting in my shoulders. Rotator cuff and biceps' tendons were sighing a little as I headed into arms. Loving the pain of the pump by the time I got to DB 21s, although it was QUITE painful on the last couple of sets. Vascularity pretty awesome during these, which I didn't mind. Pikes were surprisingly easier than last week, although by no means any faster done, making sure they were as SLOW and as CONTROLLED as possible, my hips and lower back clicking and popping on every rep. Feeling the weight of the dumbbell during Weighted Crunches pushing down "into" my right shoulder...Lay on the floor for a few seconds to catch my breath at the end, before climbing to my feet and moving slowly over to the Recline Bike for 20 minutes to "complete" the session...Without even realizing it, passed out for a couple of hours from ~1230, waking to a call. I must be pushing myself harder than I think - or just not getting enough sleep (most likely) at "night"...I wasn't going to, but after an interesting evening, I went out for a run, no set distance in mind, albeit considering either three or seven miles, just running. I turned at some point and headed back, but when I got to the hotel I KEPT on going up the highway, all the way up to the gym. Stopped and stretched for a moment, before catching a ride back (since the guys were done at the gym)...

    Tuesday

    Recline Bike 10 min @ 110-112 rpm

    Back/Chest (30 sec recovery between trisets):
    TriSet A -
    1. Single-Arm Bent Over DB Rows 4 x 12, 10, 10, 10 per side
    2. Push-Ups (feet on floor, hands on DB) 4 x 12, 10, 10, 10
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Supinated Bent Over DB Rows 4 x 12, 10, 10, 8
    5. Push-Ups (feet on floor, hands on fists) 4 x 12, 12, 10, 10
    6. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 108-110 rpm

    Stretch 30 min

    2.5 hours sleep only before my body woke up...Down to the hotel Fitness Room I went...Recline Bike was ok starting out. Barely broke a sweat, nor did I feel warm...Until the weights. Started off on the weight I FINISHED with last week re Single-Arm DB Bent Over Rows. It was ok as well, managing better than I thought I would, struggling only on the last set really, with my left side, gritting the last couple of reps out. Actually did my first set of push-ups alternating on the medicine ball, but was nearly falling on my face, my arms weak, so changed to using dumbbells for the last three sets. By now I was warm, that hot "fever" feeling flushing through my face and body. Skipping to finish off each triset was fine, even though I felt like I was going to be sick from the first lot of this I did. Was tempted to just stick to doing eight sets of Single-Arm DB Bent Over Rows, but just shrugged and did as if I would a barbell bent over row, supinated, making sure I kept my elbows as close to my body as possible, taking them as far back as I could. Seeing the vascularity through my delts, biceps, and forearms strong during this - vascularity had been pretty strong since starting though, loving the way the veins popped and rippled. Push-Up were done on fists on the floor, slowly down, to feel the burn, and I could feel the tendons in both shoulders "popping" over each other during every set. More skipping to make up each triset, and I was done...Not "complete" until I had done 20 minutes on the Recline Bike though - pace slowing from what it was pre-weights...Relieved to get back to my room and stretch, exhausted (actually, after a shower and breakfast, went back to bed, where I drifted in and out for ~2.5 hours)...Considered doing 20 minutes on the Recline Bike in the evening, but after feeling shattered all day, decided to just wait until my 7-mile run Wednesday evening and went for a brisk walk for ~30 minutes instead...

    Wednesday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sprint/10 sec easy
    c. 4 min jogging

    Stretch 26 min

    Session 2

    Run 7 miles @ 4.7 min/mile pace

    Was shattered last night - was shattered ALL DAY yesterday, actually (not sure why) - and went to bed early, falling asleep before 2200, which is pretty early for me these days (considering, even on a "good" night, I still won't fall asleep until well after 0000 or 0100). Anyways, slept right THROUGH my 0330 alarm (surprising that my body didn't wake up at that time) and didn't wake until my 0430 one - I must have needed the sleep!.....I was ok when it came to go for my HIIT Run though, although my body feeling like even 20 seconds was quite long enough today. Endurance is still there, and just did 24 sprints of 20 seconds today; nothing longer.....Fell asleep for nearly two hours at ~1130...Waited until evening before I went for my 7-mile run. It was raining slightly when I headed out, but I was determined not to let that stop me, instead using it as motivation to get it over with as quickly as possible (especially since for the last half hour prior to leaving, I had had a sharp pain just under my breastbone). So, ran in the rain, soaked through by the time I reached the half-way mark. But, a smile on my face, I kept on, actually ENJOYING it (the only thing I was not fussed on was the mozzies - they love my blood and always get at me) - it was refreshing. Heart rate got up to 207 beats per minute, which is no surprise (it always gets - and STAYS - up close to my maximum whenever I run, whether it is only jogging or sprinting, shorter or longer distance covered. Finished with an average of 4.7 minutes per mile, which I'll take...

    Thursday

    Recline Bike 20 min @ 110-112 rpm

    Stretch 20 min

    A long and complicated night last night meant that this morning was spent doing other things instead of training. Mentally and physically drained, I decided not to do any weights today and just stick to a session of cardio, moving everything down another day, adding in a run tomorrow evening, so that I can still have Sunday as my Day OFF (since, technically, today is "Saturday" re training and that has am AND pm cardio sessions, and I will only have done one)...Recline Bike was fine. Got quite warm very quickly, but was ok, spinning along...

    Friday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sprint/10 sec easy
    c. 4 min jogging

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 8
    2. Dips 4 x 8
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline DB Bicep Curls 4 x 12
    5. V-Bar Tricep Push-Down 4 x 8
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 12
    8. Standing DB French Press 4 x 8
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Rope Crunches 4 x 15
    11. Ab Rollout 4 x 15
    12. Plank 4 x 1 min

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

    Stretch 35 min

    Session 2

    Recline Bike 20 min @ 110-112 rpm

    Went to bed early (2100) last night, but for the life of me could NOT get to sleep, still awake at 0038 (the last time I checked my watch). Regardless, whatever time I drifted off, my body woke just before 0330, and I was ready to start the day...HIIT Run was pretty awesome (think the "easy" day of just cardio yesterday gave my body some needed recovery time), and my sprints were explosive (the fact that it was pretty frigid and windy out probably played a role too, LOL)...After that, it was time to head to the gym, a brisk walk this morning. Straight into the weights. Left wrist was suffering with the Close-Grip BB Bicep Curls, and only gradually got worse as resistance training continued, but I stifled the pain and soldiered on. Dips were fine, nice and slow, to "match" reps done with the former; skipping to "complete" each triset a great addition. Started getting a little light-headed (been happening a LOT lately, and not JUST during training!) during TriSet B, having to stop and catch my breath moving between exercises. Vascularity was excellent during Incline DB Hammer Bicep Curls, definition strong during V-Bar Tricep Push-Downs. I was shaking the last couple of sets of the latter and actually stumbled on the last couple of sets of skipping almost losing balance. Starting to get a double-head in my biceps, to match the "double" branches of veins in them, which I'm liking (yes, I like muscle and I like the vascularity - so sue me). The DB Zottoman Curls only brought the vascularity and definition out more, and during the DB French Press I noticed that my triceps have built up a little more from what they were. I actually did my skipping for TriSet C in front of the mirror (I decided to do everything over by the dumbbell rack, instead of moving from one room to another), and the "pump"/definition that my delts have re "cappedness" during this is what I want when I am RELAXED - means getting a LOT leaner and building up MORE muscle there! Abs' triset was ok, burning, definitely feeling my core tight during the plank at the end of each one...Walked back to the hotel and completed 20 minutes on the Recline Bike...Had reasonable energy during the morning, but come ~1100, I was shattered (as I had been last week), and was in and out of "am I awake or not?" until ~1400, when, still not completely with it, I got up and ate (it was actually my SUPPLEMENT dosing time - I wasn't supposed to eat for another hour, LOL, but adapted to it, and had them ~4 hours later instead). Gave myself another few hours and then went downstairs to the Fitness Room and sat on the Recline Bike, spinning for 20 minutes...

    Saturday

    Session 1

    Treadmill 20 min @ 8 miles/hr

    Recline Bike 20 min @ 112 rpm

    Stretch 29 min

    Session 2

    Skip x 600 revolutions

    Shoulders (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 4 x 10, 10, 10, 8
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. Rear Delt Flyes 2 x 12
    4. Skip 2 x 100 revolutions
    SuperSet C -
    5. BB Military Press 4 x 10, 10, 10, 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. Seated DB Shoulder Press 2 x 10, 8
    8. Skip 2 x 100 revolutions
    SuperSet E -
    9. Single-Arm DB Lateral Raises 4 x 10 per side
    10. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 10
    SuperSet F -
    11. Plate Lateral Raises 2 x 15
    12. Skip 2 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 108-110 rpm

    Did not go to sleep until ~0300 this morning...I WAS going to do a 7-mile run, but when I got downstairs it was raining, and although I went out running in the rain earlier in the week, getting sick is NOT on my agenda, so I headed to the hotel Fitness Room. As much as I dislike treadmills, I decided to use it, albeit at a pace that would NOT cause any pain or too much impact to my lower legs and ankles. I considered just doing the 7-miles on that, but after 20 minutes, changed to the Recline Bike, just to give my ankles - since my left was starting to "roll" a little - a break. Finished off a dripping mess of wet but clean sweat, and yeah, it felt GOOD!...It was raining when I headed out to go to the gym, so I put my hoodie over my head and made my way there, a little soaked by the time I got there, and somewhat cold, but at least I went. Started off with some skipping to get me warm - next time I'll do 1,000 revolutions. Since last week I did not do any skipping in this session and did only single sets with one minute recovery between them, and because adding in the skipping in Arms/Abs and Back/Chest sessions, with 30 seconds recovery between sets, worked so well for my body, I decided to do this today (and will continue to with this session as well in weeks hence). Surprisingly, although I was not able to do as many reps the first set of the Behind-the-neck BB Military Press and BB Military Press, I was able to do more that I did last week in each consecutive set, despite only having 30 seconds rest after finishing my 100 skipping revolutions (although left shoulder, feeling the tendons "popping" over each other during this). Delts and arms looking as good as yesterday when skipping - this is what I want (and need) them to look like when I am RELAXED! Although still off what I have been able to do in the past, slowly being able to lift more again with Seated DB Shoulder Press. Still a difference in strength with Single-Arm DB Lateral Raises, my right side struggling whilst my left does not at the same weight. When doing Plate Lateral Raises, separation in my deltoids and upper chest more apparent than it has been in a while - definitely getting leaner, as well as building back muscle mass in my deltoids and arms (very WELCOME!)...Feeling my hamstrings more on the Recline Bike afterwards, spinning a little tougher than this morning, even though cadence was not as high. Finished feeling satisfied with the session and my training for this week...

    Sunday

    Day OFF

    So, from now on, training will be done in the RIGHT order re sessions and days, but there will be three or four 20-minute evening cardio sessions, either running or cycling. Resistance training sessions will be all supersets or trisets, with skipping completing each (with the exception of on Full-Body day if I decide otherwise), only 30 seconds between all types of sets. This is what my body NEEDS!

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  13. The Female Terminator
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    We were the flame that wouldn't die inside...Now we are alive... (Part II)


    OTHER NOTES

    Body Composition

    8.3% bodyfat - a minimal 0.2% bodyfat loss from last week, despite training being done just above Maintenance. So, ORDER of training days definitely plays a role! And seeing how NUTRITION can make a difference as well...Scale weight only went down by 0.4 pounds, so what was lost I can be almost certain was predominantly bodyfat, which is what I want...The biggest physique change this week has been in my arms. Skinfold is down by 0.5 mm, but not just that, the difference in my girths from relaxed and flexing is almost an inch, which indicates that, yes, bodyfat was lost, but a little muscle mass was also gained - which could explain the noticeable "cappedness" in my delts/arms when skipping [during training this week]...So, not a 0.1% bodyfat loss per day this week, but FINALLY back at a body composition that I FEEL comfortable at - not to say that I am content to stay here; absolutely not! Now to get back UNDER 8% bodyfat - it's going to happen over this next week!

    Supplements

    30 days of Erase PRO down on Wednesday - and onto the second bottle for another 30 (after which, I will decide whether or not I will use a third or take a brief break for a week or two before resuming my use of it...Ran out of Erase on Thursday and definitely notice the difference in water withOUT it - seem to be holding a little, which is interesting. It’s certainly not good JUST for my joints!!!

    April MuscleBombshell Contest

    Going until the end of April, all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (second in on the bottom row) to "Like" and "Share" it. Thank you

    Lyle MacDonald's Rapid Fat Loss Crash Diet

    Unfortunately this week I did NOT stick to this - and on four days, the Lean Gains 16-hour fast/8-hour feeding window was not adhered to either [with feeding windows being 16-hours]. I definitely FELT better LAST week with the single refeed on Saturday, at the END of my training week, AFTER ALL my training sessions were completed, my body PROPERLY DEPLETED, and from next week, this is how it is going to be and STAY!...Because of the lack of discipline re nutrition, my body composition did not change as much as I wanted it to (and yes, I accept full responsibility for this, knowing I only did it to myself!), but there will be no more issues with this happening. Not only that, but this week allowed to me to see the true role that nutrition plays in my conditioning, because training WAS spot on with everything being done (albeit not in the ORDER it SHOULD be done re training days - which had an affect as well, I have no doubt of it). The difference it makes pretty much is this: I lose 0.1% bodyfat for every day each week when BOTH nutrition AND training are done as they should be...So, I will be CONTINUING on with my adaptation (noted last week) of Lyle’s "diet", because after this week, I know that it DOES give results AND I feel great on it, more comfortable in my body as well...

    This week has been another round of bombshells, but less destructive than in previous weeks, as I am better equipped to deal with it in both attitude and resolve. A lot of decisions sitting "pending" have been decided as a consequence of some of what has happened, circumstances the final push in a definite direction. It's not a bad thing, but at the same time I am a little ambivalent about a few things, albeit relieved that they have "sorted themselves out"...This week has also made it clearer than ever the people that have NO place in my life, weeding out the negatives and detrimental influences that I have until now either been unaware of, ignored, or allowed to exist in silence...Not only that, but a lot of opportunities are opening up before me, some of which have, until now only been something I "wished" might one day be...A LOT of change going on, but it is all toward the FUTURE, moving FORWARD, and that is only a POSITIVE thing...I am stepping out in Faith. I am Risking. I am Leaping. It's time for me to FLY!!!

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    nice work Rosie. I was on vacation for 3 weeks and just hit the gym when the inlaws were sleeping... Good work in keeping up with it though! Travelling can be rough!!!
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    Great Quote, Theodore Roosevelt is one of my historical figures and that quote is outstanding. My great grandfather was a sharpshooter alledgedly(that is what my grandma said, I have been unable to fact check it) under his command in the Spanish American War. Teddy was a force of nature. I felt like I was the last couple of days in the gym. My back pain turned out to be pirformis syndrome. It's painful but nothing but painful in other words its not going to cause me further harm if I work out like a bulging disk. So today like Roosevelt said I stepped into the arena strapped 365 on the Squat bar and did battle I am happy to say I won. Killer weeks workout on your end keep pushing along. Have a great week!
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    Quote Originally Posted by mattrag View Post
    nice work Rosie. I was on vacation for 3 weeks and just hit the gym when the inlaws were sleeping... Good work in keeping up with it though! Travelling can be rough!!!
    Cheers, bud Traveling can definitely be rough, but you do what you have to to get what's important and necessary to you done!


    Quote Originally Posted by truthornothin View Post
    Great Quote, Theodore Roosevelt is one of my historical figures and that quote is outstanding. My great grandfather was a sharpshooter alledgedly(that is what my grandma said, I have been unable to fact check it) under his command in the Spanish American War. Teddy was a force of nature. I felt like I was the last couple of days in the gym. My back pain turned out to be pirformis syndrome. It's painful but nothing but painful in other words its not going to cause me further harm if I work out like a bulging disk. So today like Roosevelt said I stepped into the arena strapped 365 on the Squat bar and did battle I am happy to say I won. Killer weeks workout on your end keep pushing along. Have a great week!
    "A force of nature" is putting it mildly - truly he was one of the greats in history!

    Oh, well, at least it's not something worse, and you can do plenty of exercises to help with the recovery of it. I am relieved for you, David

    Thanks - doing it in the RIGHT order this week, so that should make a difference! You too, my friend - take care and God Bless!

    ~Rosie~
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    Rosie I saw your post on your facebook contest and stopped everything I was doing to go there and like!!!! GL!
    OG Avenger-HULK SMASHING TIME!
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    wow you stay lean. Keep it up Rosie
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by packers6211 View Post
    Rosie I saw your post on your facebook contest and stopped everything I was doing to go there and like!!!! GL!
    Thank you, Tommy Please feel free to garner as many more "Likes" for me as possible - I am going to be entering a few more "contests" this year and all support is truly appreciated!


    Quote Originally Posted by John Smeton View Post
    wow you stay lean. Keep it up Rosie
    I definitely prefer it, John, yes Aiming to hit that elusive 7% bodyfat this time around though - if my body will let me get that low, and if not, as low as it WILL go!

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Thank you, Tommy Please feel free to garner as many more "Likes" for me as possible - I am going to be entering a few more "contests" this year and all support is truly appreciated!




    I definitely prefer it, John, yes Aiming to hit that elusive 7% bodyfat this time around though - if my body will let me get that low, and if not, as low as it WILL go!

    ~Rosie~
    No doubt girl!! You got it I'll jump on my friends and get them to like. GL
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    I ran across this quote and found it profound, thought it would go well on your thread.

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates
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    Quote Originally Posted by truthornothin View Post
    I ran across this quote and found it profound, thought it would go well on your thread.

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates

    I like that, it's going on my Facebook
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by truthornothin View Post
    I ran across this quote and found it profound, thought it would go well on your thread.

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates
    ^^^I absolutely 100% agree with this!!!

    ~Rosie~
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    I had to copy that one and post it in my bathroom mirror!! Rosie I've been killing it in the cardio. I told you about being around 240's for ever and with in 3 1/2 weeks and doing 45 min cardio a day, I hit 228 this morning!!!
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    Quote Originally Posted by packers6211 View Post
    I had to copy that one and post it in my bathroom mirror!! Rosie I've been killing it in the cardio. I told you about being around 240's for ever and with in 3 1/2 weeks and doing 45 min cardio a day, I hit 228 this morning!!!
    Yeah, it's a great quote

    That's FANTASTIC, Tommy! Bet you're MORE than pleased!

    ~Rosie~
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    A bit suprised lol. I haven't been in the 220's in 7-8 years. Still a ways to go but it will be done. Giving it my all.
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    Quote Originally Posted by Rosie Chee Scott View Post
    Yeah, it's a great quote

    That's FANTASTIC, Tommy! Bet you're MORE than pleased!

    ~Rosie~
    I'll have to chime in on the great work out, I've set personal records two days in a row. I still think there may be some undiscovered strength and beauty in this old body yet Yesterday I smashed my squat workout and today I had such a pump in my lats and bi's I thought my skin would rip, Maxed out a couple more machines at the gym today(I love that when there are no more plates to add in the stack) I had to pin on extras WHOOOO AAAAHHH!!!
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    Awesome man!! It is so wicked awesome to have these forums for us to pull for each other's goals. Rosie is a big inspiration. We as humans want to make things harder but when it comes down to it, it's simple WILL!!!
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    Quote Originally Posted by packers6211 View Post
    Awesome man!! It is so wicked awesome to have these forums for us to pull for each other's goals. Rosie is a big inspiration. We as humans want to make things harder but when it comes down to it, it's simple WILL!!!
    Thanks, it feels almost family like doesn't it? Yes the last two workouts were truly joyous, I was squatting 375 and mind you I'm 6' 1" and long legged. I take it below parallel and that is a long way down and up on my creaky knees. But I got five, I never get five usually I try for a triple. One of my friends came over and said "man you were killing it and you know what you were smiling! How do you do that?" I know I was smiling I was passing my limits I was beating my former self and replacing it with a new stronger better self. Who wouldn't smile? The pain, that kind of pain was welcome
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    Pain is fuel to my body. It feels so bad but taste so good!
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    Quote Originally Posted by packers6211 View Post
    Pain is fuel to my body. It feels so bad but taste so good!
    My favorite is "Pain is fear leaving the body." don''t know who said that...
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    Quote Originally Posted by packers6211 View Post
    A bit suprised lol. I haven't been in the 220's in 7-8 years. Still a ways to go but it will be done. Giving it my all.
    Well, all the more reason to be proud of yourself and happy with what you are accomplishing so far, knowing that you are only going to get BETTER! The will is definitely STRONGER than anything - BELIEVE you can do it, put in the hard work to get to where you want, and you WILL!


    Quote Originally Posted by truthornothin View Post
    I'll have to chime in on the great work out, I've set personal records two days in a row. I still think there may be some undiscovered strength and beauty in this old body yet Yesterday I smashed my squat workout and today I had such a pump in my lats and bi's I thought my skin would rip, Maxed out a couple more machines at the gym today(I love that when there are no more plates to add in the stack) I had to pin on extras WHOOOO AAAAHHH!!!
    Breaking and setting new PRs, finding out that you're MORE than you thought you were, feeling AWESOME about it and afterwards - EXCELLENT, David There truly is almost no greater feeling - show the world that there are NO limits on what we can accomplish if we want to!


    Quote Originally Posted by packers6211 View Post
    Awesome man!! It is so wicked awesome to have these forums for us to pull for each other's goals. Rosie is a big inspiration. We as humans want to make things harder but when it comes down to it, it's simple WILL!!!
    It is indeed, Tommy! Thank you for your kind words Yes, sometimes we try and complicate what what never complicated and end up making a mess of things, but there is always hope that we will come out the other side victorious if we are determined enough!


    Quote Originally Posted by truthornothin View Post
    Thanks, it feels almost family like doesn't it? Yes the last two workouts were truly joyous, I was squatting 375 and mind you I'm 6' 1" and long legged. I take it below parallel and that is a long way down and up on my creaky knees. But I got five, I never get five usually I try for a triple. One of my friends came over and said "man you were killing it and you know what you were smiling! How do you do that?" I know I was smiling I was passing my limits I was beating my former self and replacing it with a new stronger better self. Who wouldn't smile? The pain, that kind of pain was welcome
    For sure - I have met and made some great friends here on AM, some very dear to my heart. We are born into a family, but the one we CREATE can often be so much more precious.

    "I know I was smiling I was passing my limits I was beating my former self and replacing it with a new stronger better self. Who wouldn't smile? The pain, that kind of pain was welcome." YES! YES! YES!


    Quote Originally Posted by packers6211 View Post
    Pain is fuel to my body. It feels so bad but taste so good!
    I know what you mean, Tommy!


    Quote Originally Posted by DreamWeaver View Post
    My favorite is "Pain is fear leaving the body." don''t know who said that...
    It's a US Marine quote, Doug.

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    It's a US Marine quote, Doug.

    ~Rosie~
    Makes sense... good imagery...
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    I still believe the best is yet to come...I'm never backing down... (Part I)


    MOTIVATIONAL QUOTE OF THE DAY

    "I try to run, but the warrior in me won't run away. I try to hide, but the soul inside of me want to stay. A million times or more I thought it was the end, but here I am still standing the lion roars again. Many trials and tribulations along the way. My faith is stronger than my fears!" - Avadean Lewis

    For the complete Motivational, review The Warrior In Me | WPM Women.


    TRAINING

    Training was back on track as it should be this week. Definitely started feeling it come Friday, but it was well worth it, and I refused to give in to my body begging for even a single session's grace!

    Training completed this week:

    Monday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. Rear Delt Flyes 2 x 13
    4. Skip 2 x 100 revolutions
    SuperSet C -
    5. BB Military Press 4 x 12, 10, 8, 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. Seated DB Shoulder Press 2 x 8
    8. Skip 2 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. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
    12. Skip 6 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 108-112 rpm

    Stretch 24 min

    Session 2

    Run 7 miles @ 4.7 min/mile pace

    Only had a small ~30 minute catnap last night (well, this morning), since I was wide awake from rising so late yesterday (and the change in time, ahead by an hour as well). But, I was ready to go with training, and headed off, despite the painful left knee, on my HIIT Run early. Wore a beanie - (and kept it on throughout my entire training until post-weights cardio) during my HIIT Run, to cover my ears, since the last few days I've had what feels like a headcold, my ears hurting and little bit of a sore throat. My knees "loosened" up a little as I went along and my sprints were fine, quick on the way out, slowing a little on the last few...Wet and windy heading to the gym, so walked briskly. Started straight into the weights with little pause after arriving. Feeling it in my right anterior delt and biceps tendon from the first set of Behind-the-neck BB Military Press, but pushed through it. Skipping after each set to make a superset, feeling quite nauseous from the second superset on. Strength coming along with Rear Delt Flyes - possibly because it is in a different plane than Behind-the-neck BB Military Press. More skipping. BB Military Press was ok, although done at a much slower pace than usual, my LEFT tendons "popping" over each other with each rep. More skipping - really enjoying doing this "between" sets. Increased weight for Seated DB Shoulder Press, which was fine, but I was feeling it, and had to "swing" the dumbbells up BEFORE sitting down (since I didn't ask anyone to put them in my hands). Had to take a few moments after skipping each time to "catch" myself, because of the nausea. Nausea continued into Single-Arm DB Lateral Raises, placing a hand over my stomach when lifting to "help" it, not to much avail. Skipping a little slower between sets. Right side is still weaker than my left with this, but it WILL get back up to par - I will MAKE it! Finished off with Stiff-Legged BB Deadlifts on one of the benches, reaching down several inches below my feet, to feel the pull and stretch in my hamstrings - not much felt until on the Recline Bike afterwards though. Finished again, each "superset" skipping...At the completion of weights, 20 minutes dripping and spinning on the Recline Bike…Got approached as I was getting ready to head back to the hotel (for stretching) and asked what was training for, surprise at my reply: "To stay functional and essentially be alive", because apparently, to the observer, my training is so very INTENSE that I "must be training for something". Sorry to disappoint, but nope, I'm not training for anything - it's just a LIFESTYLE that I would not give up for ANYthing!..."Made up" an hour of sleep at ~1100, but still not really feeling it until ~1500. Shattered, took me longer to "wake up" and work myself into some energy to go for a run. Left anterior clavicle/shoulder was sharply painful for the first few minutes into the run, which was odd (but something I have experienced before when running, so not out of the ordinary). Finding it hard to breathe - been having that a lot the last few days, which is not cool - and my breathing was shallow gasps. Felt like I was crawling, but overall average pace was reasonable...

    Tuesday

    Skip x 1,000 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
    2. Dips 4 x 8
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Incline DB Bicep Curls 4 x 12, 10, 10, 10
    5. V-Bar Tricep Push-Down 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 12
    8. Standing DB French Press 4 x 6
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Rope Crunches 4 x 15
    11. Ab Rollout 4 x 15
    12. Plank 4 x 1 min

    Post-Weights Cardio:
    Recline Bike 20 min @ 100-102 rpm

    Stretch 30 min

    Since I was shattered yesterday, I went to bed way earlier than usual at ~2036, and lay there half-awake-half-asleep for ~2 hours, before waking up and not being able to turn my mind off, eventually drifting off to sleep at ~0100, waking just before my 0330 alarm...No run this morning - instead 1,000 skipping revolutions as soon as I got to the gym to "warm" me up, before heading straight into my resistance training...Struggled badly with Close-Grip BB Bicep Curls today, my left wrist very painful, and the last two sets I had to do LESS reps. Left wrist continued to hurt ridiculously doing Dips, even though I forced each rep out, going low-low on them to make my body scream. However, it was fine during the skipping at the end of each re TriSet A. Upped the weight by five pounds per side for Incline DB Hammer Bicep Curls, dropsetting each set when I couldn't lift any more with good form, to complete each set. Vascularity was excellent, veins popping, my forearms looking as dry as dry (this is how I want ALL of me to be and look!), little blue ropes snaking over gold. V-Bar Tricep Push-Downs I started shaking on during the third set, but kept going. Skipping to finish off each TriSet B was done slowly, as I started getting light-headed and feeling like I was going to fall over. Used the same weight as last week for DB Zottoman Curls, not feeling the pump as painful as it was last week, but vascularity and definition just as good. Increased the weight for DB French Press, and managed ok. Started feeling a little nauseous during skipping of TriSet C, slowing myself down to "manage" it. My entire body was shaking by the end of each TriSet D, feeling my abs quake from the effort, as I almost collapsed on the floor after each one...Slower on the Recline Bike post-weights today, as my legs just did NOT want to spin...Wore my beanie again today until post-weights cardio, which probably didn't help re the feverish and light-headed feeling that I had throughout the majority of my training. Feeling the fatigue set in on my way back to the hotel from the gym, relieved to be able to stretch and then eat...NO second cardio session tonight, giving my body a chance to recover, since it obviously needs it...

    Wednesday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sprint/10 sec easy
    c. 16 min jogging

    Stretch 20 min

    Session 2

    Run 7 miles @ 4.9 min/mile pace

    Even after going to bed early again last night, I still did not fall asleep until late, although got a little more sleep than I normally do. Although I woke refreshed, my left hip was aching and painful when walking. Regardless, headed out for my HIIT after an hour or so post-waking. Sprints were a HUGE effort today, and right from the first, I felt like 20 seconds was a lifetime, so completely opposite to Monday's session, where the time passed like it was the blink of an eye. Decided to allow today to be the "easier" day re efforts, given the 7-mile run on the agenda for this evening, and left it at that. After ~12 minutes, the pain experienced in my left anterior clavicle/shoulder on Monday night's run presented itself for the duration of the run, even though I slowed down to "accommodate" it...Energy wasn't as dead today as it has been, and only slept for about half an hour at ~1000. For some reason, mood was rather elevated today, and for the first time in months, I actually wore a skirt, LOL (albeit one I've had had for ~6 years - bought on a random whim - and never worn until TODAY). That aside, managed to get a reasonable amount of work done today, but starting to feel mentally drained by early evening. Closed my eyes at ~1800 and the next thing I knew it was 1850, so my body is definitely feeling the exhaustion. Still, I pushed myself to go for my 7-mile run. My body was dragging, and it felt slow because it WAS slow, albeit glad I did, since it helped me clear my head a little, and was perfect to get me ready for bed (I am trying to go TO bed earlier, since I don't seem to fall asleep until late, in the hopes that I can drift off earlier - not that I mind getting only 2-3 hours sleep a night, since my body usually makes up for it with a nap most days and 5-6 hours sleep on Saturday/Sunday, but I would like to be able to NOT make a habit of burning the candle at ALL ends)...

    Thursday

    CrossTrainer 10 min

    Back/Chest (30 sec recovery between trisets):
    TriSet A -
    1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 10 per side
    2. Push-Ups (feet on bench, hands on DB) 4 x 10
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Supinated Bent Over BB Rows 4 x 12
    5. Incline BB Bench Press 4 x 8
    6. Skip 4 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 100-102 rpm

    Stretch 20 min

    Again, went to bed at ~2100, shattered, but could NOT fall asleep, not drifting off until close to 0100. Woke with bloodshot eyes and stuffy head, feeling like death warmed over, but about half an hour after taking my "first thing" supplement doses and green tea, started to get bright-eyed...Headed off to the gym, relieved that at least today is my SHORT resistance session (and no evening cardio). After 10 minutes on the CrossTrainer, where I was finding it difficult to breathe, I began on the weights...Continued on starting with the Single-Arm DB Bent Over Rows that I've been doing the last couple of weeks, since I think they have actually been doing me some good (and it's a nice change) - left side, once again, did not deal as well with them as my right, which is interesting. Push-Ups went back to doing them elevated - feeling it through my left deltoid, a dull aching, doing them slowly. Skipping was slow today. Noticed during Bent Over BB Rows that my RIGHT side looks more defined than my left now, which is another interesting thing, given that my left is the side with more muscle mass - maybe the injury has meant that it is going to be a little easier to gain lean mass there as I'm building back up? Incline BB Bench Press was ok - pushing the last rep out on the last two sets. Glad when the last lot of 100 revolutions re skipping was done. My delts are starting to look more "capped" when I am NOT lifting or flexing now, which is very welcome...Recline Bike was done at a sedate pace, enough for my legs to notice the spinning, but not so much that I felt shattered afterwards, even though I walked slowly back to the hotel...

    Friday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sprint/10 sec easy
    c. 16 min jogging

    Full-Body (30 sec recovery between trisets):
    TriSet A -
    1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15, 15, 10
    2. Reverse Curls (on bench) 3 x 10
    3. Pikes (on bench) 3 x 10, 10, 15
    TriSet B -
    4. DB Bicep Curls 3 x 21s
    5. DB Hammer Curls 3 x 10
    6. Alternate DB Hammer Bicep Curls 3 x 10 per side
    TriSet C -
    7. Rear Flyes 3 x 10
    8. DB Lateral Raises 3 x 10
    9. DB Hammer Raises 3 x 10
    TriSet D -
    10. Supinated Lat Pull-Down 3 x 10
    11. Push-Ups (feet on floor, hands on fists) 3 x 10
    12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10

    Post-Weights Cardio:
    CrossTrainer 10 min

    Post-Weights Cardio:
    Recline Bike 10 min @ 100-102 rpm

    Stretch 23 min

    Session 2

    Recline Bike 20 min @ 104-108 rpm

    Stretch 5 min

    Went to bed a little later last night, but still could not go to sleep until ~0230, waking to my 0430 alarm, so up an hour late...Felt like I had had NO sleep, just exhausted, evidenced by more bloodshot eyes...Ended up only doing EIGHT sprints during HIIT, because my body just did not want to go at a pace faster than it was, like it was set in one gear only today...Prepared myself for resistance training, even though I knew I might suffer badly. Surprised myself with the Pikes this morning, able to do more, and better quality than those the last couple of weeks - maybe my body is just getting used to them, or maybe they're just better on the bench than the floor; either way, enjoyed them today (about the ONLY thing I enjoyed). Used a heavier weight than I did the last couple of weeks for my DB Bicep Curl 21s, my left wrist suffering throughout each set, as I gritted my teeth and pushed through. Arms (and left wrist) were burning during DB Hammer Curls and Alternate DB Hammer Bicep Curls, and I had to dropset the weight for the former. Vascularity, pump, and definition in delts and arms excellent during all TriSet B though - what they need to look like when RELAXED! TriSet C was a challenge, having to "click" my neck back "into" place (having to do this a lot lately) after each set. Push-Ups were a little bit of a battle, although not as bad as they were last week. Feeling the last few reps on each set of Supinated Lat Pull-Downs, making my forearms tight for the Stiff-Legged DB Deadlifts, where I just had to suck it up and hold on as tight as possible to stop from dropping the weight towards the end of each set because of that forearm pain/pump...Because the Recline Bike was in use when I was finished with my weights, got on the CrossTrainer. My body did NOT want to move, the pace the slowest I have ever done on it, my legs just Unresponsive to my desire to go HARDER. Left hip started aching in the joint after ~4 minutes. Got off after 10 minutes, when the Recline Bike was free, cadence slow again today, to help my legs recover - had a few sharp pains in my chest during, which made breathing a little difficult, but carried on...Walking back to the hotel from the gym, it felt like and reminded me of summer mornings in Taupo, when I used to get up early to go to the gym or do an 80 km training ride around the lake and through the pines. Beautiful feeling and brought back some good memories to make me smile…Relieved to be able to get to my room and stretch, my legs like lead going up the stairs...I ended up sleeping for a little between 1130 and 1400, then went out for a walk - too humid for me outside during the day (which I am going to have to get used to, especially if I want to spend the summer in the Mediterranean, because it’s going to be worse than this). Decided, since I felt so shattered, to make TODAY a "refeed/cheat" day, since it IS my Full-Body day AND I am at the point where my energy levels are "I barely want to move", albeit NOT feeling so great afterwards, but knowing I'll be ok tomorrow. After a brief half hour nap in the evening, listening to classical music to help calm me down, I went downstairs to the hotel Fitness Room and did 20 minutes on the Recline Bike, just ticking my legs over, since an evening cardio session was called for tonight. Feeling how exhausted my legs are, aching even when I sit down at my desk and put them up afterwards...

    Saturday

    Session 1

    Run 5 miles @ 5.7 min/mile pace

    Stretch 32 min

    Session 2

    Recline Bike 20 min @ 112 rpm

    Ended up downing the galleon of ice-cream I got at the supermarket yesterday an hour before bed - not the smartest idea and I highly regretted it afterwards (not just because it was OUTside the Lean Gains 8-hour feeding window), going to bed later than usual, but able to go to sleep within half an hour of it...Woke feeling like crap this morning (no surprises there), but headed out for a run regardless. I definitely feel better when I have a COMPLETELY EMPTY stomach when training (to me, "empty" is at LEAST eight hours since my last solid food meal). Had a little more energy starting out, but once I hit the 3-mile mark and it was all uphill, I noticed myself slowing down considerably - evidenced by the slowest pace I've done over the last few weeks for one of my runs (still uncomfortable from all yesterday’s food not helping either, LOL)...Exhausted from my morning run (yes, the running is taking a lot more out of me, even at slower paces), I dozed off for about half an hour, woken by the phone. Ended up allowing one of the guys to invade my space and therefore more chocolate and pizza was had in the afternoon (I know - save the spankings for the physical beating I will give myself next week in training). Passed out for a couple of hours ~1800, and then set myself for training after "waking up" more, legs spinning easily over, although my chest was quite tight and I found it hard to breathe...

    Sunday

    Day OFF

    Body glad for the day off, after everything this week. It likely needs it too, if next week is going to continue with this intensity!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  35. The Female Terminator
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    I still believe the best is yet to come…I'm never backing down… (Part II)


    OTHER NOTES

    Body Composition

    8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!

    Supplements

    Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...(All supplement changes noted in post #1)...

    April MuscleBombshell Contest

    Two more weeks to go - all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (first on the bottom row) to "Like" and "Share" it. Thank you

    Lyle MacDonald's Rapid Fat Loss Crash Diet

    So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...

    Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!

    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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    Very nice progress Rosie! I know all too well as you get to a very lean bodyfat that the progress does slow a lot, and listing a couple tenths of a percent in a week is pretty commendable. Once I got under 7% it took forever to get to 6% it seemed.

    I will give you support on Facebook for sure. Keep up the great work!!
    Recoverbro Elite
    "This is what we've been working on"
  37. The Female Terminator
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    Quote Originally Posted by RickRock13 View Post
    Very nice progress Rosie! I know all too well as you get to a very lean bodyfat that the progress does slow a lot, and listing a couple tenths of a percent in a week is pretty commendable. Once I got under 7% it took forever to get to 6% it seemed.

    I will give you support on Facebook for sure. Keep up the great work!!
    I know it can be a little disappointing seeing such minimal progress, but I have to remind myself of the overall picture (and remember that every time I have gotten to this point, it HAS only been losing 0.1-0.2% bodyfat a week). I don't know if my body can physiologically get to 7% bodyfat (given that essential bodyfat for a female is 8-12% bodyfat, although some can get under), but I DO I know I can get to 7.8% - I just want to take it that step further, know what I mean. Anyways, it's all about improving on what we are, and this is one way of doing it.

    Thank you

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  38. Senior Member
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    Quote Originally Posted by Rosie Chee Scott View Post
    OTHER NOTES

    Body Composition

    8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!

    Supplements

    Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...(All supplement changes noted in post #1)...

    April MuscleBombshell.com Contest

    Two more weeks to go - all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (first on the bottom row) to "Like" and "Share" it. Thank you

    Lyle MacDonald's Rapid Fat Loss Crash Diet

    So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...

    Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!

    Rosie, you know you can't be beaten Today is my day off too, it was supposed to be yesterday but I couldn't bear to take it off. I am having a hard time with today, feel like I should work out. I am going back on the GAME OVER diet, starting Monday, bye bye carbs for a bit so today I am Pigging out!! I'm nowhere close to 7% body fat, maybe in three weeks. that's the plan. Soothing music to me is Bullet For My Valentine, Killswitch Engage, Silent Civilian or Disturbed or maybe some COLD..I saw they were one of your faves mine too. Hate that they broke up. I have some unreleased material by them too....good stuff. Come on week I got your number.
    E-PHARM Nutrition Representative
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    Quote Originally Posted by DreamWeaver View Post
    My favorite is "Pain is fear leaving the body." don''t know who said that...

    A common variation (and what I think you likely meant) is often seen on wrestling team apparel (the REAL deal, not WWE BS) is "Pain is weakness leaving the body" Another variation also common to the wrestling culture (and trust me, "culture" is not a misnomer, I was part of it) is "Pain is temporary, PRIDE is Forever!"
    Evolutionary Muse - Inspire to Evolve

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    Quote Originally Posted by truthornothin View Post
    Rosie, you know you can't be beaten Today is my day off too, it was supposed to be yesterday but I couldn't bear to take it off. I am having a hard time with today, feel like I should work out. I am going back on the GAME OVER diet, starting Monday, bye bye carbs for a bit so today I am Pigging out!! I'm nowhere close to 7% body fat, maybe in three weeks. that's the plan. Soothing music to me is Bullet For My Valentine, Killswitch Engage, Silent Civilian or Disturbed or maybe some COLD..I saw they were one of your faves mine too. Hate that they broke up. I have some unreleased material by them too....good stuff. Come on week I got your number.
    We can all be beaten, David - just depends what we DO about it when it happens! Sundays are my SCHEDULED day OFF ALL training - I have learnt to have them, and ALLOW it (the hardest part, because your mind always thinks that doing nothing is detrimental - when in fact, doing nothing IS doing SOMEthing, and that something is helping with RECOVERY!), my body thankful for it.

    I couldn't do NO carbohydrates - even as I am with Lyle's "diet", I am still having them, and my "refeed/cheat" days have been my usual high-high carbohydrate intake. As has been reiterated by me (and others TO me) many times in the past, I am one of those people who does WELL on high carbohydrates and NOT so great withOUT them! But, if that's what YOUR body needs, you have my full support!

    As I mentioned, I don't know if my body can physiologically get to 7% bodyfat, but I'll damn well try my hardest to get it AS LOW AS I CAN!

    Yes, some of that is "soothing" to me as well - in fact, almost anything can be "soothing" to me; it all depends on my mood on any given day

    Definitely - bring on next week. There are BIG changes just around the corner!!!


    Quote Originally Posted by taman6886 View Post
    A common variation (and what I think you likely meant) is often seen on wrestling team apparel (the REAL deal, not WWE BS) is "Pain is weakness leaving the body" Another variation also common to the wrestling culture (and trust me, "culture" is not a misnomer, I was part of it) is "Pain is temporary, PRIDE is Forever!"
    I like the second one.

    ~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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