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

[Rosie Chee]

MOTIVATIONAL OF THE DAY

BE A BLESSING

You ARE a Blessing. Your very presence in this world is a GIFT. If you are not aware of it, you SHOULD be, so know it NOW. Know it and live UP to it and be a BLESSING to all those around you.

God gave you talents and abilities, passions and motivations, and He intended for you to USE them. He intended for you to use them in your PURPOSE and be a BLESSING to those around you, to SHARE yourself with the world and ADD to it, to ENRICH the experience of all others in your sphere and improve on their knowledge. When you are passionate about something, you light up when you share that passion, passing along an ENTHUSIASM, drawing similar minds to you, and those for whom you are going to be a “reason” in their life.

Never think that you are worthless or that you have nothing to offer, because you DO. You were created UNIQUE for a reason, set apart for a purpose, even if you are not yet conscious of that purpose. Only you can offer the complete package that you are, so use EVERY day to BE who you are and make yourself better, so that you can be a POSITIVE force in the lives of those around you.

Think of all the people in your life. Think of everything they have taught you, the memories they have given you, the footprints that will forever be imprinted on your soul. Whether they caused you heartache or happiness, each one has blessed you in some way, giving you valuable experience that was not intended to remain dormant or hidden. You are blessed to BE a blessing, so be a blessing to ALL those lives YOU have the privilege of being able to touch, making what difference you can.

© 2012 Rosie Chee

[Rosie Chee]

MOTIVATIONAL OF THE DAY

FREE TO BE ME

After spending a lifetime having to hide myself it is FREEDOM to be able to be me, truly and completely, and not have it matter who sees me as I am. The world is not a safe place, but the world where I am IS safe for me to reveal my soul and allow others a glimpse of my true self, instead of a mask that gives an impression they get that I hate.

I am free to be me, to show my heart, to speak my mind, to let loose my passions and follow my dreams. I am free to choose my own path to walk, instead of trying to carry everyone else on theirs and losing myself in the process. I am free to open the heart that I have had closed for so long, to let others IN to know and understand it. I am free to be free, my soul lighter by the day.

It’s not that in the past I lived a lie, but the me, the REAL me, was often hidden away, others seeing only aspects of the complexity, aspects that they wanted or needed to see and never any inclination of the entire picture, never let past the barrier surrounding me. I know the impressions the world has and sometimes still has, now, but I never used to, and part of me screams out to be SEEN, to make it realize who I TRULY am.

And now I am free to BE me, as I am. It is liberating, uplifting, refreshing, motivating, gives a smile and a lightness that has eluded me except in the tumultuous times of reflection and deliberation that have instigated immeasurable change in my soul. I AM free to be me and I LIKE it, and those who do not do have the choice to walk away.

© 2012 Rosie Chee

[Rosie Chee]

MOTIVATIONAL OF THE DAY

YOU HAVE THE POWER

If you want something in your life, YOU have to go AFTER it. If you want something to change, YOU have to MAKE it happen. YOU have to DO it. YOU have to create your OWN future. YOU have the power to determine your DESTINY.

DELIGHT in the Blessings that have been given to you. OPEN your heart and allow people in. ACCEPT that people change and that sometimes it is time to let them go to allow something better to become. TAKE the chance because it might become something more precious than you ever imagined. NEVER settle for less than what you deserve.

If life is not the way you desire it to be, KNOW what you want and then take the necessary steps to MAKE it your REALITY. You have always had the POWER and you always WILL. If you want something to CHANGE, you have to be the one to INITIATE that change. YOU have to be the one to see it THROUGH. You have to be the one to take RESPONSIBILITY for creating the OPPORTUNITY for your life to evolve and move to the NEXT level.

You should constantly be HUNGRY to become BETTER, never “settling” but always striving to BE the change you want to see. Although you never want to be “satisfied” to stay in one place, happiness is always there is you allow it to be, so enjoy the time you have and the people you have in it, and never take a moment for granted, even if you are not yet where and who you want to be. Life is a mountain that you NEVER stop climbing, but there are always plateaus along the way where you can pause and just ENJOY it, knowing how far you have come. Then you look UP and know that you can choose to stay where you are or keep ON climbing, the choice to continue all on YOU.

Take RESPONSIBILITY for your life. Accept the CHALLENGE to always climb higher. Determine to make your life what YOU want it to be. Know that the POWER to change lies with you. It’s all on YOU.

© 2012 Rosie Chee




TRAINING

Monday: HIIT Run

Tuesday: Arms/Abs

Wednesday: HIIT Run

Thursday: Full-Body

Friday: HIIT Run + Shoulders/Arms/Abs

Saturday: [First Leg] Men's Health [Chicago] Urbanathlon

Sunday: Day OFF


OTHER NOTES

Sleep: Been falling asleep almost as soon as I get to bed this last week, my body sleeping for 5-6 hours before waking, no alarms necessary, when I need to (and sometimes before, LOL). No "sleep-in" this week - not unless you count the 0315 waking this morning!

Mood: Throughout all the stress and recovery and pain, it has actually been pretty good this week - I am starting to come alive again and I love it!

Energy: I've been a non-stop machine from waking to passing out each day. Could feel my energy waning sometimes, but nothing a few chocolate truffles or something silly did not fix

Concentration: Has had to be there all week, and has been too - got a lot done (and a lot more to do!)

Body Composition: 8.3% bodyfat - so lost 0.2% bodyfat, which is ok considering the lack of training this week (AND all the eating). My delts and arms are definitely getting better re definition (maybe it's the pain?), arms full throughout the day.

Quality of Training: HIIT Runs are close to being back up to speed, doing 28-32 sprints during them. Resistance training has suffered a lot this week, because my delts are so sore - right IN the joint, especially my left, feeling the same way my right did last December before I woke up one morning and could NOT move it, so have tried to do what I could without trying to make things worse, although during Friday's session I literally had to PUSH my left arm up with my right because it was so painful and limited re active range of motion. Have not done any post-weights cardio, which I notice the difference with. Feeling a lot better with my training though, despite all the "setbacks". Saturday's training was a 4.2 mile obstacle run in Chicago, which was a lot of fun (and I definitely want to do MORE of such events)!

Joints: Shoulders have been MURDER. Sharp and constant pain in BOTH, left more than right. The pain has been affecting a few daily activities, but pushing through it, trying to minimize aggravating movement. Left wrist has also been acting up and I actually strapped it up some this week.

Nutrition: Still been with 12-hour fast/12-hour feeding window, eating a lot of "junk" amidst the "clean", but fairly ok for the most part. Feeling better limiting foods I am sensitive to, and will continue on with this, since my HEALTH demands it. Only had a couple of days where I've drunk enough water, so got to get back to my 4.5 litres minimum daily.

Overall Sense of Feeling: I am discovering that some of the dreams and desires laid on and uncovered in my heart this year are STILL there. It gives hope and birth to light, the opening of my soul for something I had closed myself off from [after everything that has happened]. I have found my smile again and it is REAL. There is so much MORE to life than what we see or think we know! Even though it is a learning process, I am keeping myself OPEN to the future that is being created, knowing that although it is not the one I had PLANNED, it will be so much better than anything I could ever have possibly imagined, because He keeps my soul close and only wants for me everything I have the potential to be and do and affect.

[Rosie Chee]

MOTIVATIONAL OF THE DAY

BE YOU

There is no need to hide from the world. Let your soul SHINE. Let it be SEEN. Feel FREE to be you no matter what. There are ALWAYS going to be people who disapprove of who you are and everything you do, but there are also always going to be those who SUPPORT you in everything and want you to become all that you can be.

This world will always try to change you – do NOT let it. You do NOT need anyone’s permission to be you. You need only YOUR approval. You need only to know that you are being TRUE to you, holding your integrity at high value, your actions speaking with that integrity, never violating who you are and what you stand for. Know that you are alive for a higher purpose and STAY the course, regardless of others’ opinions, for they matter little in the end, as you are the ONLY one who can live YOUR life, and YOU must be the one who is at peace with yourself.

You are you for a REASON. Unique in every aspect of your creation, talented for a purpose, special to more than you may realize, beautiful in your own way, adored for what you do and who you are and the joy you bring to others, so do not let anyone take AWAY from that, living the life you deem worthy and would be proud to present to Him when you leave this world for the next.

Be you EVERY step of the way. Do not fear letting yourself be seen. Those who matter and truly care will love you for who you ARE, not for whom they want you to be, and will only try to help you become BETTER and fulfil your destiny. You do not have to seek them out – they will be drawn to you, as you to them, and together you can make a DIFFERENCE that will reverberate through eternity.

© 2012 Rosie Chee

[msrider]

Subbed! Just noticed yoyr thread where as I'm pretty new to AM. Have to say you have great inspiration. Keep telling the story and hope ur shoulder gets better. Pain sucks, exspecialy when its involved in doing something you love.

[Rosie Chee]

MOTIVATIONAL OF THE DAY

YOUR STANDARDS

Never apologize for being YOU. Never apologize for wanting what you want. Never apologize for having STANDARDS. Never apologize for holding OTHERS to the SAME standards as you hold YOURSELF. Never apologize for wanting to see who’s “worthy” of being in your life and deserving of your attention, because they sure as hell won’t apologize when they do the same to you.

You have standards for yourself. You set the bar high. You have expectations you want yourself to meet. You know that your expectations of yourself are higher than what anyone else is ever going to have of you, but that does not matter - what matters is what YOU hold yourself to. What matters is those that accept you for who you are will also accept your standards, and they will also accept that THEY will have to meet certain standards to stay in your life.

In a rare moment of whatever-you-may-call-it, you might allow your standards to drop for the briefest of times. When that happens, those who know you and care about you bring you back UP to your standards, trying to hold YOU there, the way you hold yourself. Those are the people you never want to let go of. Those are the people to cherish. Those are the people who WANT to be in your life.

© 2012 Rosie Chee

[Rosie Chee]

Subbed! Just noticed yoyr thread where as I'm pretty new to AM. Have to say you have great inspiration. Keep telling the story and hope ur shoulder gets better. Pain sucks, exspecialy when its involved in doing something you love.

Hi there and Pain is just a normal part of my life and has been for a long time; you just deal with it the way you do everything else, but thank you.

~Rosie~

[Rosie Chee]

MOTIVATIONAL OF THE DAY

RIGHT HERE AND NOW

Are you waiting for something to happen TO you? Are you waiting for your dreams to just FALL into your hands? Are you waiting for what you want to suddenly become a reality in your life? Are you waiting for tomorrow because you are too afraid of TODAY? Are you waiting without DOING, as if simply wanting is enough? Because it is NOT.

STOP waiting! Start DOING! What you want tomorrow has every possibility for being TODAY. If you LET it. If you let yourself HAVE it. If you BELIEVE in it and that you have every right to it.

You have every right to be HAPPY. You have every right to find PEACE. You have every right to SUCCEED with your goals. You have every right to be who you WANT to be. But it’s all on YOU. You have to make it HAPPEN.

YOU have to be the one who starts the domino effect that will lead to the fruition of your dreams. YOU have to be the one to take the FIRST step into the unknown. YOU have to be the one to round up the resources that you will need on your journey. YOU have to be the one to hold the dream tight in your heart and believe with EVERY part of your being that what you desire the most IS for you. When you do that watch MIRACLES start to unfold. Watch as your dreams will become your PRESENT.

© 2012 Rosie Chee

[Rosie Chee]

MOTIVATIONAL OF THE DAY

EXTRAORDINARY MOMENTS

Sometimes the “magic” one is or might be looking for is right in front of them, in the people, the moments, the things that can seem so insignificant and are often overlooked. Take the TIME to appreciate your life, the simple gestures one offers, the smile they might bestow, the words of encouragement, the walk alongside you up the mountain of life. Sometimes you can be doing the most random things, tasks that you might never have thought could be anything other than what they appear to be, and all of a sudden life is breathed into them and you discover that joy can be found in unexpected moments.

Joy is not about trying to find it. You ALREADY have it, hidden I know in some of us, but lying in your soul, the potential for unlimited happiness sitting inside you just waiting to be ALLOWED freedom. Sometimes the right people can open that up and you see the EXTRAordinary in the ordinary, take pleasure in the “mundane”, making every day just that little much brighter and something to be looked forward to.

It’s not the places nor what you’re doing that makes something extraordinary, but those you spend your time WITH, and you never know who can suddenly bring a smile to your soul, a moment of peace to your weary mind, or give that motivation to allow you to pick up the pieces of your heart where it has been scattered throughout time and space. Recognize those moments and those people, thankful for them in your life, the difference they make, and know that you are blessed.

© 2012 Rosie Chee

[DreamWeaver]

Yes, I think most have heard it said that miracles are happening all around us but we often miss them. Self awareness is a key factor. This helps you feel your surroundings ..open up your eyes as Rosie mentions. I love that quote I picked up on Facebook the other day "I am a realist, I expect miracles"

[Rosie Chee]

MOTIVATIONAL OF THE DAY

FIGHT FOR IT

NOTHING in this life comes easy. There is ALWAYS pain involved - sacrifice of something, whether comfort or habits or people, making decisions that will leave one future behind for another. You have to KNOW what you want in order to walk with CONFIDENCE and truly FIGHT with EVERYthing that you are and have for the future that you are walking TOWARDS.

You have to fight for what you WANT, so have no fear in determining your set course and know that if it wasn’t worth it you would not be fighting. You have to fight for what you BELIEVE in, so never be ashamed of who you are and what you stand for. You have to fight to be HEARD, so do not be afraid to stand up and shout “look at me; listen to me” if something is so very important to you. You have to fight for those who mean the world to you, so do not be afraid to LET them know what value they have in your life.

If you don’t fight, then you never truly wanted it. It did not have such significance in your life, and if it DID, then no one but YOU ever knows what it means to you. If you do not SHARE your dreams and vision, no one can know what to do to help you on your journey. If you do not let others SEE who you are, they are always going to think of you as the impression they have and not the reality. If you do not let those who matter KNOW that they matter, you may miss out on creating something that could become one of the best things in your life.

Think about your FUTURE - what it is you truly want and the people you want walking beside you. When you know, make your dream an ACTION and FIGHT for it. Fight for what you know you deserve and do NOT let anyone tell you otherwise. Fight for your passion and your heart, at peace with your soul in knowing that you are ALWAYS doing everything you possibly can to make your life COUNT.

© 2012 Rosie Chee

[Rosie Chee]

Yes, I think most have heard it said that miracles are happening all around us but we often miss them. Self awareness is a key factor. This helps you feel your surroundings ..open up your eyes as Rosie mentions. I love that quote I picked up on Facebook the other day "I am a realist, I expect miracles"

They definitely are, Doug. For some of us, our very LIVES are a daily miracle. We should never forget that we are blessed, even if sometimes we feel like the world is nothing but chaos and heartache. See the stars in the night, waiting for the dawn that rises the next day. There is ALWAYS something or someone who can flicker the light of hope in our soul. The small moments, when you take the TIME to just stop and truly SEE, then you know. Have a Wonderful day, my friend!

~Rosie~

[Distilled Water]

Rosie, I need more workout updates! When I read how much you're doing I say "whaaa this girls unreal, I can't get beat by a girl!!!" Lol

In all seriousness, good reads though. ;-)

[taman6886]

They definitely are, Doug. For some of us, our very LIVES are a daily miracle. We should never forget that we are blessed, even if sometimes we feel like the world is nothing but chaos and heartache. See the stars in the night, waiting for the dawn that rises the next day. There is ALWAYS something or someone who can flicker the light of hope in our soul. The small moments, when you take the TIME to just stop and truly SEE, then you know. Have a Wonderful day, my friend!

~Rosie~

Sorry I have not posted in a while Rosie. I can personally speak to a miracle. I had an infection in my fem to fem bypass graft so the had to pull it. 5 days after the surgery, I had a GI bleed that resulted in the most intense pain I have ever felt starting from my left glute all the way down the back of my leg. The bleed had left me with less than half the normal blood level and compromised blood flow to my left leg. My foot fel like aa dead chunk of meat at the end of my ankle and with no motor control at all and no pulse. There were discussions of "heroic measures to save my foot. The enemy kept whispering that I would never leave there alive. I had already been reading healing and health related scriptures and in particular clinging to God's word and promises. After 3 days I could slightly wiggle my toes, after 5days they found a pulse in my foot. At first when I tried to walk, I was like a peg leg pirate and needed to grab rails in my room to keep from falling. I now walk with a slight limp but I need no aids. After 22 days they sent me home with wound vac pump and a PICC line but I achieved the faith declaration I made to my 21 year old: That I would walk out of there on my own power and in one piece. At this time, the plan is to let me heal another few weeks and then do another bypass of some sort to increase blood flow to my left leg. Would not surprise me a bit that when they do my arterial graph that they find no occlusions in my legs because my Father is more than enough and doesn't do things half way. All things are possible to them that believe. Mark my words, I expect a full recovery and restoration including returning to the iron and cardio work

[Rosie Chee]

MOTIVATIONAL OF THE DAY

WHO YOU ARE

You are YOU. Wonderful. Individual. Unique. Precious. Irreplaceable. REALIZE that.

You have life in a way like no other. You have experienced the same things as others, but come out of everything differently than anyone else. You have seen the world in a fresh perspective from the rest of it.

Your past has created you. Your present CONTINUES to build you up into who you will eventually become. Your future is not yet determined though, and you can always CHANGE the path you are on. It’s never too late to change.

You are not defined by your past. You are defined by who you ARE and who you are is YOUR decision. You can choose to let what has happened to you overwhelm you or you can choose to OVERCOME it. Use your past experiences to mould you, but do not let them determine the future.

You have overcome a lot in your life. You are blessed to still be here. Use your life as an EXAMPLE to others, the change you want to see in this world. Use what has changed you to create the POSITIVE change that only YOU can make.

You are who you are. EMBRACE it. CELEBRATE it. USE it to make this world BETTER.

© 2012 Rosie Chee

[Rosie Chee]

Rosie, I need more workout updates! When I read how much you're doing I say "whaaa this girls unreal, I can't get beat by a girl!!!" Lol

In all seriousness, good reads though. ;-)

I've been doing them weekly BECAUSE I am so busy, but I am still training as hard as I can, living life a little more, Steve Besides, you know I'm going to tell you to NEVER compare yourself to anyone but YOU. Thank you, Bill - I've been going through a lot of changes, but it's all coming together for the good!

Sorry I have not posted in a while Rosie. I can personally speak to a miracle. I had an infection in my fem to fem bypass graft so the had to pull it. 5 days after the surgery, I had a GI bleed that resulted in the most intense pain I have ever felt starting from my left glute all the way down the back of my leg. The bleed had left me with less than half the normal blood level and compromised blood flow to my left leg. My foot fel like aa dead chunk of meat at the end of my ankle and with no motor control at all and no pulse. There were discussions of "heroic measures to save my foot. The enemy kept whispering that I would never leave there alive. I had already been reading healing and health related scriptures and in particular clinging to God's word and promises. After 3 days I could slightly wiggle my toes, after 5days they found a pulse in my foot. At first when I tried to walk, I was like a peg leg pirate and needed to grab rails in my room to keep from falling. I now walk with a slight limp but I need no aids. After 22 days they sent me home with wound vac pump and a PICC line but I achieved the faith declaration I made to my 21 year old: That I would walk out of there on my own power and in one piece. At this time, the plan is to let me heal another few weeks and then do another bypass of some sort to increase blood flow to my left leg. Would not surprise me a bit that when they do my arterial graph that they find no occlusions in my legs because my Father is more than enough and doesn't do things half way. All things are possible to them that believe. Mark my words, I expect a full recovery and restoration including returning to the iron and cardio work

Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

~Rosie~

[taman6886]

Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

~Rosie~

Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!

[taman6886]

Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

~Rosie~

Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!

[Rosie Chee]

Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!

No worries, Tony - that's what friends and we are here for, for it is stronger to stand together than alone The same to you!

~Rosie~

[Rosie Chee]

MOTIVATIONAL OF THE DAY

THE YOU HIDDEN INSIDE

There is a you the world sees and another hidden deep down in the recesses of your soul - a you that rare few ever get to see and experience, because you trust few and do not like to let others close enough to allow any vulnerability, that you precious and protected, those allowed to glimpse and know it privileged indeed.

We hide ourselves away for many reasons. No one is the same and no one’s reason is the same. Sometimes we just do not know how to express or show what it is we are, struggling to find a way to others’ understanding. Sometimes we have been traumatized by past experiences, retreating because we never want to go through that again. Sometimes we use it as a defence mechanism, designed to keep people away because we are unsure how they would react to the reality of you. Sometimes it is just years of conditioning and we do not even know the reason, only now consciously aware that we do it.

Whether you do it because you are unsure how to express who you are or are scared to let the world peer inside your soul, opening up and allowing yourself the freedom to just be you without care, random and all-over-the-place as you might be, is not a bad thing. We should all feel free to be who we are, and if we do not, then we should reconsider where we are standing in life and who we are surrounded by, for those who accept and love you as you are have no issues with seeing you.

It takes time to realize that it’s ok to be you - as you are, no masks, no false smiles, no pretending to always be fine, no being “normal” as the world defines normal. It can be a shock to realize that there are those out there who might have glimpsed a small part of your soul and love it and want more, viewing you in completely different light than you see yourself, accepting the beauty and the monster that are part of you. It might amaze you to realize that there is someone out there who will love the you hidden from all but a few, desiring to know and see more than you allow.

Have no fear in letting your soul out. Life is a risk that we all take - if you always play it safe you will never know the exhilaration of flying, and if you never give life’s challenges and gambles a chance, you lose out on what could become the greatest and most precious things in your life.

© 2012 Rosie Chee




TRAINING

Monday

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Hamstrings (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. DB Hammer Raises 4 x 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 12
8. Skip 4 x 100 revolutions

Stretch 20 min

Tuesday

Skip x 1,000 revolutions

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

Stretch 20 min

Wednesday

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

Stretch 20 min

Thursday

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
3. Swissball Double-Leg Raises 2 x 10
4. Skip 2 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 8
7. Alternate DB Hammer Bicep Curls 2 x 20
8. Skip 2 x 100 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 8
11. Rear Flyes 2 x 15
12. Skip 2 x 100 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 8
15. TRX Leg Curls 2 x 20
16. Skip 2 x 100 revolutions

Stretch 20 min

Friday

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

Stretch 10 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Arnold Press 3 x 10
3. Alternate DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rope Crunches 3 x 10
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 10 per side
12. Skip 3 x 100 revolutions

Stretch 10 min

Saturday

Hiking and Free-Climbing

Image courtesy of Brent Potter

Sunday

Day OFF


OTHER NOTES

Sleep: Not been sleeping for long at all this week, waking after 2-3 hours most days, actually allowing the luxury of staying in bed and going back to sleep for another 2-3 hours on the weekend (which is nice, given that I don't do it often - and my body needs the recovery).

Mood: I've been happy this week. I am allowing myself to open up, and in doing so, having life open up before me, irony in the blessings and opportunities that have become, but appreciative and grateful for the smile and joy they give my heart.

Energy: On and off. After eating in the mornings this week I have suddenly been very light-headed, having to hold onto things as I walk around work, feeling like I was going to collapse or topple over. Then suddenly having bursts of bouncing around like an excitable puppy or a child at Christmas. Definitely confirming that I feel far better when training (or doing any exercise in general) on an empty stomach ("first thing"), although energy often rollercoasters later in the day.

Concentration: This has been a week of taking control, setting my "house" in order, and it's been a full-on task, but so very rewarding.

Body Composition: 8.1% bodyfat - so lost 0.2% bodyfat, and back to being at a body composition I am comfortable at. Surprised a little, because my training has not even come close to Maintenance and my nutrition has been far from "right", AND it has been the blue moon when I have drunk (earlier this week). That said, my shoulders HAVE been in a lot of pain this week, and as I discovered the last time, it seems that the pain stresses and takes more out of my body than one might think, helping re leaning, even if unintentional. Re girths, when I get leaner (like this) they become symmetrical re bust/hips, legs and arms, and my delts/arms are maintaining muscle as I lean out, which is great.

Quality of Training: HIIT Runs have been good, despite the sharp, stabbing pain in my shoulders every time I run...Resistance training has been a small battle, facials alternating between a smile/laugh to agony/pain as I enjoy it, my shoulders (and wrists) not considering me their best friend as I push them through when it might be better to give them time off. Have changed some of the way my resistance sessions are being done though, and this week did NO Behind-the-neck BB Military Presses, to help my delts re recovery (hoping), adjusting exercises for minimal aggravation to my shoulders (if possible), so that I can continue training without a break...Saturday's training was hiking (something I used to do all the time when I was at home, but have not done in the entire time I have been in the US - I have not done much of what I used to do back home since I have been here, but that is CHANGING!) and free-climbing, which was a blast, not realizing until it was mentioned that there was no pain in my shoulders (another bonus)...

Image courtesy of Brent Potter

Joints: The start of the week saw me barely able to lift my left arm, during training having to push it up with my right hand for any exercises that required higher lifting movement or such starting positions. Shoulders alternated on and off re intensity of pain and degree of range of motion throughout the week, but by the end of it, feeling like there are no issues with them. Left wrist has been experiencing pain and limited load ability, but not as bad as last week.

Supplements: Shred Matrix arrived earlier this week for me to start back on, and finished current of Alpha-T2 yesterday (changes updated in post #1).

Overall Sense of Feeling: AWESOME! I am HAPPY! My soul, although in turmoil, has found stillness, the rare peace I get when I have faith that everything will be ok, accepting of life and making the moves to change all that I can, to allow me to grow more and become better, as He intends, no longer hiding inside the deep recesses of my soul, tentatively opening up to let the world see more of the complexity that is me.

ONLINE INTERVIEWS

FITOVERFAT.COM

Honoured to be given a Featured Interview on FitOverFat.com, another opportunity to share some of my story and acknowledge the wonderful people who have made such a difference on my journey.



To check out my interview, see: Rosie Chee Interview