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

Page 7 of 37 First ... 56789 ... Last

  1. Quote Originally Posted by truthornothin View Post
    Rosie, Rosie, Rosie, I applaud and respect your warrior spirit, yet I worry for you at the same time. You push through pain I wish you wouldn't. Pushing through excruciating muscle pain, here, here I am all for it and all on your side. Pushing through Knee and shoulder pain, any joint and tendon pain. That is a dangerous choice to make(I know, I have the scars re-attached bicep and titanium button to prove it). Careful with those knees. And Good Job on the workout..Great and impressive gains..Now take care of yourself dammit!
    Don't worry about me, David. Physical pain I am used to and pushing through it is nothing, so much more preferable to other pain. I have dealt with my knee pain for years now - it is something that will never go away, and since I can do nothing about the condition of my knees (except, if I want no pain, to avoid exercise that causes it - which is NEVER going to happen), I soldier through. My shoulders I have been ignoring since 2006, but after last year, I am a little more careful with them (since I do not want what happened to my right to happen to my left and put me out of training for more time!), but that is a small concession...Thanks Today is going to be another finishing around midnight training session and all-nighter...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  2. Rosie for some odd reason I kept seeing spankings in your post lol. I feel yah on the shoulder. I had knee pain couple years back, and when I started loosing weight it vanished. My shoulder though is no where near back to normal.
    OG Avenger-HULK SMASHING TIME!
    •   
       


  3. Quote Originally Posted by Rosie Chee View Post
    Don't worry about me, David. Physical pain I am used to and pushing through it is nothing, so much more preferable to other pain. I have dealt with my knee pain for years now - it is something that will never go away, and since I can do nothing about the condition of my knees (except, if I want no pain, to avoid exercise that causes it - which is NEVER going to happen), I soldier through. My shoulders I have been ignoring since 2006, but after last year, I am a little more careful with them (since I do not want what happened to my right to happen to my left and put me out of training for more time!), but that is a small concession...Thanks Today is going to be another finishing around midnight training session and all-nighter...

    ~Rosie~
    I don't know how you do it, but keep on keeping on. No nothing that will keep you out of training that is no fun at all. I look forward to your update. I am still trying to figure out why my bicep it sore after a push work out chest shoulders and tri's ? Makes not sense. Perhaps it is having sympathy pains for my triceps which I totally fried! Do what you do and tell us all about it. Worrying is what I do best
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  4. Quote Originally Posted by packers6211 View Post
    Rosie for some odd reason I kept seeing spankings in your post lol. I feel yah on the shoulder. I had knee pain couple years back, and when I started loosing weight it vanished. My shoulder though is no where near back to normal.
    Maybe because I mention them, LOL...I feel ya, bud. My shoulder/s will never be "normal", I don't think - all I can do is try to remember to be "nice" to them...


    Quote Originally Posted by truthornothin View Post
    I don't know how you do it, but keep on keeping on. No nothing that will keep you out of training that is no fun at all. I look forward to your update. I am still trying to figure out why my bicep it sore after a push work out chest shoulders and tri's ? Makes not sense. Perhaps it is having sympathy pains for my triceps which I totally fried! Do what you do and tell us all about it. Worrying is what I do best
    There's nothing ELSE to do, David!...Perhaps you used it during an exercise and didn't realize it? Or it could be an effect from an injury...DON'T worry! STOP worrying! But yes, I will - headed to the gym in a few minutes!!!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. I'm standing on the outside...looking in...


    MOTIVATIONAL QUOTE OF THE DAY

    "Even the strongest looking men and women fall sometimes!...Reality hits, we have to look deep inside and face realities and truths that are hard to swallow...you begin to find yourself, your purpose on this earth and it is most likely going to get harder before you break through. But when that shift happens the sheer strength in freedom, peace, and serenity is breath taking...Thank you God for sending me to that place so I can see the beauty in this one!" - Ben Booker

    For the complete Motivational, review We All Fall | WPM Women.


    TRAINING

    Thursday

    CrossTrainer 10 min

    Back/Chest (30 sec recovery between trisets):
    TriSet A -
    1. Single-Arm Bent Over DB Rows 5 x 12, 12, 8, 8, 8 per side
    2. Push-Ups (feet on bench, hands on DB) 5 x 8
    3. Skip 5 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
    TriSet C -
    7. Supinated Lat Pull-Downs 2 x 12, 8
    8. Cable CrossOvers 2 x 12
    9. Skip 2 x 100 revolutions
    TriSet D -
    10. Single-Arm Bent Over DB Rows 1 x 8 per side
    11. Cable Flyes 1 x 10
    12. Skip 1 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 106-108 rpm

    Stretch 20 min

    Dosed G8 at 0029 this morning and was asleep by 0200. Woke once mid-morning to a text and then was instantly back out until another text at 1426. Like Tuesday, it took me quite a while to "wake up", not even wanting to get out of bed, my head feeling like someone was playing drums in it, stuffy, ears hurting, not great. However, after ~12.5 hours of sleep, it was definitely time to get UP. Also on waking, SHARP pain DEEP in my LEFT shoulder, a little like my right was back in late November (please let it be nothing serious!). As with Tuesday, decided to do my training later on at night, not walking up to gym until close to 2230...Started off with 10 minutes on the CrossTrainer. Beanie on again today, making my head feel even warmER. Legs ok, but right shoulder/arm was in pain during, even keeping it in an invisible sling across my stomach...Started off the same as last week re Single-Arm Bent Over DB Rows, with LEFT side this time, to give my right a chance to "recover" some - used the same weight as last week to start, not managing as many on the first set, but fine the second, going up by five pounds for the last three sets (and yes, adding in a fifth set from last week), managing ok, although feeling sharp pain in my shoulders on the last couple of reps on each of the last two sets; vascularity DRY ROPES, particularly through/in my left delt and bicep. Push-Ups were ok - used a higher bench than last week re feet on, and went down slower as well, my shoulders feeling EVERY rep. Skipping to finish off each triset was fine. Used the same weights as last week re TriSet B. Did BB Bent Over Rows at a tempo of 1-1-1 this time, making it harder, trying as hard as possible to keep my right elbow in, but failing miserably. Incline BB Bench Press wasn't difficult until the last rep of the last set, so will up the weight next week - strength improving here, which is good. Added in Supinated Lat Pull-Downs and Cable CrossOvers today - wanting to do MORE for my back and chest. Plus an additional triset incorporating another set of Single-Arm Bent Over DB Rows (since I have seen the best increases in my arms since including these in my training) and Cable CrossOvers (since I want to include more of these in my training henceforth), loving the definition and vascularity each brought out. Favouring right knee (which has superiomedial swelling) during all skipping for TriSets B through D, painful still from yesterday...Finished with 20 minutes on the Recline Bike, trying to spin a little faster, limited by the pain in my right knee, but digging in regardless...

    Friday

    Session 1

    Recline Bike 20 min @ 108-112 rpm

    Stretch 28 min

    Session 2

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

    Full-Body (30 sec recovery between trisets/skipping):
    TriSet A -
    1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15
    2. Reverse Curls (on bench) 3 x 15
    3. Pikes (on bench) 3 x 21
    Skip x 300 revolutions
    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
    Skip x 300 revolutions
    TriSet C -
    7. Rear Flyes 3 x 10
    8. Plate Lateral Raises 3 x 15
    9. Plate Hammer Raises 3 x 10
    Skip x 300 revolutions
    TriSet D -
    10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
    11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
    12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
    Skip x 300 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 106-108 rpm

    Stopped by the supermarket on my way home from the gym (from Thursday's training, since I left the gym just after midnight). Ended up devouring ~4,500 calories from 0100-0200, I was that hungry (although, after training, it's not UNusual and quite "normal" for me to do this)...Was still wide awake at 0330, which is when I would normally "get up", but no way was I going to get ready for training having eaten all that not so long ago, deciding to wait until a similar time to do my weights tonight. At 0440 though, I took half a scoop of G8 and sat back in my desk chair to watch the second episode of Missing. Dozed off lightly for ~2 hours, which can't really be counted as a "night's sleep" (even though, until recently, it WAS what my "night's sleep" mostly WAS), more of a "nap". Wide awake, up it was again, to continue on my "day", eating some more. And then some more. Seriously, what is WITH the even MORE pronounced appetite than usual (especially on the heels of me wanting NOT to be like this)?!...Anyways, since today is a "double" training day, I did what SHOULD be my "evening cardio" late morning (since I planned on doing my weights later tonight), after that wolfing down close to another 4,000 calories (I know, just after CARDIO!), not really caring about it by that point. Left shoulder IN the shoulder still hurting sharply, even at rest, doing NOTHING?...After spending the mid-afternoon a bit lacklustre re energy, surprised myself when it came to HIIT, my sprints fast and explosive! Right knee was a small bother starting out, but the heat seemed to "take away" the pain - until after I'd finished my sprints (when my left arch was also causing issue). On my return, I weighed myself (not something I usually do at the "end" of the day), just to see what was what, and no wonder my knees are in pain, LOL - I am just over 10 pounds heavier (although, granted, the majority of that is food and water weight from my eating this week, hopefully with some muscle mass, and no doubt a little bodyfat) than I was when I did this very training session last week!...Headed off to the gym in high spirits, looking forward to hammering my body into submission! Started out with TriSet A - weight a little more than last week, adding more reps to each exercise, loving the Pikes especially. No beanie for this session - my body has been like a FURNACE all day and didn't need any MORE heating! On a whim I decided after my last set of Pikes to do 300 skipping revolutions between each change of trisets (since today they were not a part of the triset) - noticed the pain in my right knee from the start, and ended up favouring it badly from there on. Not to worry, during TriSet B I just stood with more weight on my left leg. Left the weights the same as this session last week - my left wrist in quite the agony, deep in the bone, the pain located where I've fractured it twice, gritting my teeth and pushing through it. Had to "shake" my left wrist a little between exercises to help me manage. Loving the "dry" vascularity I could see from the first set of 21s, seeing that double vein separation in my biceps (actually noticed fresh stretch marks on my biceps today, indicating muscle growth, so pleased with it). Biceps were pumped and painful by the end of the last set of Alternate DB Hammer Bicep Curls. Skipping was a hodgepodge of favouring my right knee, but still done to par. Rear Flyes were an effort, particularly on the last set, feeling it in my traps, my neck "clicking" and "creaking" back into place when I turn-twisted it after each set. Used plates instead of dumbbells for Lateral Raises today, to help my wrists a little re less pain, doing them at a fast tempo to keep the intensity up. Plate Hammer Raises were painful, but worth it. Decided to do something different re Back that I haven't done before (with Clients yes, but not personally in my own training): Neutral Grip Seated Cable Rows, but each arm with its own handle, bringing my elbows back as far as I could - increased the weight on the second set, but lowered it slightly for the third. Side-to-side DB Push-Ups were interesting, and on the eighth rep of the second set there was a loud crack in my right shoulder, followed by pain, that I ignored and pushed through. Finished off weights with a very FAST final 300 skipping revolutions...Onto the Recline Bike for post-weights cardio. I knew my right knee was NOT going to like it, but I did it anyway. Right now my body is my ENEMY and it MUST be brought to SUBMISSION and just DO as it's TOLD! Kept the pace "reasonable" - fast enough, but not too fast to aggravated my knee further (although anything would, really)...Limped on home, my left shoulder in sharp pain as well, LOL. Walking home made me suddenly miss doing long walks alone in the dark, the stars twinkling overhead, with barely another soul around to "disturb" me. It's so peaceful, so calming, still...

    Last edited by Rosie Chee; 03-24-2012 at 03:12 AM. Reason: Updated after completing Friday's Session 2.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  6. Haha good ole G8 I got to start taking mine again. I stop for a while but rememberd I had some.
    OG Avenger-HULK SMASHING TIME!

  7. Rosie,
    I still don't know how you consume all those calories and stay so lean, you eat more than me. Of course I consider cardio a scourge, so I have to eat less as it is just too boring to do it. I'd like to report that my last weeks pr on squats is this week's normal squat routine. Adaptation is a beautiful thing. Mind those knees and shoulders. I'd like to leave you with a little motivational music for your next workout and for whoever else enjoys good Kick A$$ music

    This Fire Burns - Killswitch Engage {With Lyrics} - YouTube
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  8. Quote Originally Posted by packers6211 View Post
    Haha good ole G8 I got to start taking mine again. I stop for a while but rememberd I had some.
    We'll see how it goes...To date, IGF-2 is the only natural Growth Hormone booster that has worked with (and not against) my body...Still early days with G8 yet (and not typical ones at that)...


    Quote Originally Posted by truthornothin View Post
    Rosie,
    I still don't know how you consume all those calories and stay so lean, you eat more than me. Of course I consider cardio a scourge, so I have to eat less as it is just too boring to do it. I'd like to report that my last weeks pr on squats is this week's normal squat routine. Adaptation is a beautiful thing. Mind those knees and shoulders. I'd like to leave you with a little motivational music for your next workout and for whoever else enjoys good Kick A$$ music

    This Fire Burns - Killswitch Engage {With Lyrics} - YouTube
    I get that a lot - only today from someone almost three times my mass, I was told he only consumed ~2,700 calories a day to my ~4,300, and got the "how can you eat so much?" People need to realize that EVERYthing is INDIVIDUAL. It's not about comparing myself to anyone - my body is very difference (and I've accepted that), and I just eat for me, doing what I know works. It's not about doing cardio or anything else re my caloric intake - it's just how it is.

    E****lent re your squats, David!

    Great song (and band)

    Yes, I am about to update Friday night's training session now..."Minding" is NOT something I did with it...At all...

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. Break Me Down


    MOTIVATIONAL QUOTE OF THE DAY

    "Walk your path one step at a time with courage, faith, and determination. Keep your head up and cast your dreams to the stars. Soon your steps will become firm, and your footing will be solid again. A path that you never imagined will become the most comfortable direction you could have ever hoped to follow.

    "Keep your belief in yourself and walk into your new journey. You will find it magnificent, spectacular, and beyond your wildest imaginings." - Vicki Silvers


    TRAINING

    Recline Bike 20 min @ 112 rpm

    Stretch 30 min

    Took half a scoop of G8 at 0432 and went to bed 10 minutes later. Asleep by 0500. Woke on the hour every hour from 1000-1300, and, feeling completely shattered, went back to bed at 1310, finally waking at 1510 (woken by a text). As with every other day this week I have slept, took a real EFFORT to NOT just lie back down and go back to sleep, getting up to start my "day"...Waited a couple of hours before doing cardio - decided to do the Recline Bike and leave my run until later (when it's dark and likely to be deserted out - I like it better that way). Right knee was really bad and every spin felt like someone was stabbing me with a very sharp knife in the superiomedial aspect of it. Regardless, I didn't want it to be a "slow" session and gritted my teeth, forcing my legs to spin. Right knee was NOT very happy afterwards, although relieved to be done, throbbing with both pain and heat...Stretching did little to "ease" anything today. Although my mind screams protest against the idea because this week has been so terrible with everything BUT training, I quickly made the SMART decision NOT to do a second cardio session and give my knees a chance to recuperate a little...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  10. ...need the danger...need the pain...mustn't fall behind...


    MOTIVATIONAL QUOTE OF THE DAY

    "Life is a journey, not a destination." - Ralph Waldo Emerson

    For the complete Motivational, review Life is a JOURNEY | WPM Women.


    TRAINING

    Day OFF

    After the beating (not that I didn't ENJOY giving it!) my body has taken this week (particularly the screwed up schedule), I am glad to have today off from training. As it is, I have to take a client through a session later on this evening, so I'm still going to be doing SOMEthing. Anyways, today is the other end of my 1.5 days awake, and even though I actually took half a scoop of G8 and got INTO bed at 0304, come 0420 I was still wide awake, so I just got back up and continued on with some client portfolios. Feeling it a little now, the beginnings of a migraine dawning, but I'll soldier on through, hopefully with a nap sometime today and the ability to sleep tonight - to get up at 0330 tomorrow morning!


    OTHER NOTES

    Body Composition

    8.5% bodyfat - disgusting INcrease by 0.5% bodyfat from last week (0.1% for each "bad" day of eating), ARGH! Believe me, I can definitely see AND feel (so VERY Uncomfortable and HATING every second of it!) it too, GRRR! That said there IS positive news in there: Although I gained bodyfat, I gained at a HIGHER rate re lean mass, adding 1.9 pounds of lean mass and 0.7 pounds of bodyfat, for a ratio of 2.6:1 re lean mass to bodyfat. The lean gains are noticeable in my shoulders and arms - especially given that they have been appearing more and more defined (and ARE bigger re girths) as the week continued, whilst increased bodyfat is noticeable in my "tyre" (sigh)...Vascularity has been getting noticeably better as the week has gone on as well (diet no doubt playing a role here, since my carbohydrate consumption has been through the roof - 2-3 times what my "usual" is!)...There can be NO more weeks like this one though, no more steps BACKWARDS, as I do NOT have the time to afford it! This coming week I had better LOSE that 0.5% bodyfat - or ELSE!

    Supplements

    This week has not been the best as far as waking and sleeping, so supplement dosage timing has been all over the place, adapting for the day on what time I get up, whether or not it’s an all-nighter or not, etc., since I have done an all-nighter one day then slept for 12-13 hours the next, and so on. The ONLY thing has been different is the inclusion of G8 - started on Monday (change reflected in post #1). Taste is terrible. But, was out like a light within ~20 minutes of dosing it each time I used it, sleeping for 12-13 hours, almost UNinterrupted each time. Woke feeling like crap the "next" day though, my head pounding like it was going to explode (could be from going so long without water), and really struggling to force myself to GET up. I am going to use G8 for another week before I decide to continue or stop - the deep and restful sleep aside, if it IS indeed the G8 that has disrupted my schedule so badly, then I WILL stop it, because I would rather have my not-so-great sleep and schedule on track and making progress, than sleeping awesome and having my entire body out of whack and going backwards!

    Supplementary Notes

    Appetite has been EXTREMELY HIGH this week, particularly from Friday LAST week, and I have not seemed to be able to STOP eating (or want to, even though I feel so UNcomfortable and hate myself after every meal)! Has been interesting considering there were no changes last week aside from adding in AAv2 (and I had no issues up to Friday), and this week, the only difference this week has been adding in G8 (which should not affect anything, and has only served in giving my body sleep, albeit screwing up all my sleeping patterns from even what they WERE)...My body has been like a FURNACE, and if it continues like this, the air conditioning in my suite is going to find a new home in the 40s (Fahrenheit)...Energy has been relatively high when finally "awake" and training has been going exceptionally well (despite being done late at night, finishing around midnight)...Joints have not been so great. Left wrist has been in agony during quite a few exercises, the pain as deep some days as when I fractured it. My knees have been suffering, particularly my right one, and by the end of the week I've been limping around. My LEFT shoulder/biceps' tendon has been experiencing sharp pain on and off...Stress has been high and it's not been the best of weeks (despite the moments of light throughout it)...

    April MuscleBombshell Contest

    With the last week left I am JUST ahead in this contest! All votes/"Likes" and "Shares" count, so if you have a Facebook account, please help KEEP me there by "Liking" the MuscleBombshell.com page, and under the folder titled MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (second in the bottom row) to "Like" and "Share" it. Thank You and God Bless!

    FitnessX Magazine

    On Friday I received the awesome news that I am now the new Sports Columnist for FitnessX Magazine! Very Stoked - thank you, Kat FitnessX Magazine is published bi-monthly, the next issue coming out re May/June, so I am excited for it! The column will focus specifically on "Training for a Marathon", allowing me to share a different area of my training knowledge and experience, and provide me opportunity to continue building more of a platform to help in gaining exposure within the fitness industry and reach out to more people.

    Lyle MacDonald's Rapid Fat Loss Crash Diet

    Despite my intention to continue with my adaptation of Lyle's "diet", this week has been another like the one not so long ago, with every other day actually well ABOVE even my "normal" caloric intake (by ~1,500 calories a day re daily average over the entire week), for some reason my body RAVENOUS and CRAVING food, especially carbohydrates in ANY form, like starving is going to become the new "norm" (my sleeping and waking patterns not helping either, no doubt - although I have been like this since last Friday).

    To recap the last four weeks of "attempting" Lyle's "diet":
    Week 1 - training good (started skip trisets this week re 2 days, 3 days re pm cardio); one "bad" day (re Lyle and Lean Gains); no AnaBeta this week; lost 0.6% bodyfat (9.1% to 8.5%).
    Week 2 - training good (albeit "backwards" and messed up, skip trisets 3 days, 4 days re pm cardio); four "bad" days (re Lyle and Lean Gains); started AAv2 on Monday and back on AnaBeta, ran out of Erase on Thursday; lost 0.2% bodyfat (8.5% to 8.3%).
    Week 3 - training good (skip trisets 3 days, 4 days re pm cardio); two "bad" days (re Lyle and one re Lean Gains); started Erase again on Tuesday; lost 0.3% bodyfat (8.3% to 8%).
    Week 4 - training good (skip 4 days, 3 days re pm cardio); five "bad" days (re Lyle and Lean Gains); started G8 on Monday; one day all-nighter and next 12-13 hours re sleep all week; gained 0.5% bodyfat (8% to 8.5%).

    The notes above definitely indicate that yes, it IS easier to lose bodyfat at "higher" body compositions. But, it also indicates that as I get leaner NUTRITION definitely has a role in my progress. This last week has been the worst in a long time and by no means anything close to "normal", and it shows. That all said, the week I felt the BEST was actually Week 1 - despite the fact that I felt drained by ~1000 every day. So, ONE "bad" nutrition day only allowed for me from now on - at the END of my "training week", the day BEFORE my weekly scheduled day OFF ALL training. That's how it's got to be, nothing for it. I must NOT let another week like this one happen EVER again!

    So, whilst my "experiment" - if you can call it that, given that I didn't really stick to it at all! - with Lyle's "diet" was a complete failure as far as me actually staying on track with it, I HAVE learnt from the last four weeks the role that nutrition plays in my progress (not to mention, confirming more than ever how certain things make me feel afterwards) and certainly what I PREFER it to be, especially as far as the Lean Gains 16-hour fast/8-hour feeding window nutritional protocol being the "best" for MY body...Sooo...Going to make sure from now on I GET IT RIGHT!!! ALL the time!!! About time...

    This week has been very draining (yes, despite all the sleep I've had - which, in all truth, 12-13 hours is far TOO MUCH for me, given that my "optimal" sleeping period is 4-5 hours for "best" function!), more mental than anything else. Ironically, the things you wish most you could just take an eraser and wipe away are the things that take the LONGEST time to "sort" out and UNuncomplicate. On top of that, I feel like I am being pulled in so many different directions right now, pressure from all sides to do this or that, and I really need to STOP thinking about what everyone ELSE wants and focus on what is going to be best for ME (yes, I said it - it's time for me to start considering and taking care of ME instead of everyone else for a change, and I know I've said this in the past, but I've never really done it until NOW). I am DEFINITELY ready for a break NOW, but I WILL hang in there and fight through, because that’s what I do! One more week left to finalize any decisions I have to make, and then it's full steam ahead from there, NO looking back! In the meantime, come at me next week - let's see what you've got! I'm MORE than READY now - you ain't taking me down! Embrace the danger. Embrace the pain. There won't be any more "falling behind" from this Warrior!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  11. Quote Originally Posted by Rosie Chee View Post
    MOTIVATIONAL QUOTE OF THE DAY

    "Life is a journey, not a destination." - Ralph Waldo Emerson

    For the complete Motivational, review Life is a JOURNEY | WPM Women. ......

    This week has been very draining (yes, despite all the sleep I've had - which, in all truth, 12-13 hours is far TOO MUCH for me, given that my "optimal" sleeping period is 4-5 hours for "best" function!), more mental than anything else. Ironically, the things you wish most you could just take an eraser and wipe away are the things that take the LONGEST time to "sort" out and UNuncomplicate. On top of that, I feel like I am being pulled in so many different directions right now, pressure from all sides to do this or that, and I really need to STOP thinking about what everyone ELSE wants and focus on what is going to be best for ME (yes, I said it - it's time for me to start considering and taking care of ME instead of everyone else for a change, and I know I've said this in the past, but I've never really done it until NOW). I am DEFINITELY ready for a break NOW, but I WILL hang in there and fight through, because that’s what I do! One more week left to finalize any decisions I have to make, and then it's full steam ahead from there, NO looking back! In the meantime, come at me next week - let's see what you've got! I'm MORE than READY now - you ain't taking me down! Embrace the danger. Embrace the pain. There won't be any more "falling behind" from this Warrior!

    Congrats on your magazine gig, I am happy for you. Way to go on keeping up your training despite numerous obstacles in your path. That is the one thing that amazes me about people. They always find some excuse not to work, out when I make excuses so I can And what was that I saw at the end of your post.......You are going to start taking care of you? GOOD and its about time Today is my day off too, though I feel the pull of the gym like gravity must avoid and heal. Have a relaxing day Rosie and good work.
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  12. Quote Originally Posted by truthornothin View Post
    Congrats on your magazine gig, I am happy for you. Way to go on keeping up your training despite numerous obstacles in your path. That is the one thing that amazes me about people. They always find some excuse not to work, out when I make excuses so I can And what was that I saw at the end of your post.......You are going to start taking care of you? GOOD and its about time Today is my day off too, though I feel the pull of the gym like gravity must avoid and heal. Have a relaxing day Rosie and good work.
    Thank you, David - it was definitely a nice surprise to come back to after Friday's training session

    Yes, the majority of people will have an "excuse" as to why they "can't" do something, and it IS just that - an EXCUSE, because if they REALLY WANTED it, they would MAKE the time FOR it! That said, this lifestyle is not a priority to everyone. As they say, "Obsessed is what the lazy call the dedicated".

    Yes, you read it right. There's a lot of people NOT very pleased to hear that, but they will just have to deal with it. I have been there for everyone else all my life, so I guess it's about time I was there for ME, because I know I NEED it right now.

    I know what you mean and I WILL be heading to the gym ~2100.

    I don't know if "relaxing" is what I would call it, but I likely won't be doing much for the REST of the day, I am that mentally exhausted...

    Have a good Sunday yourself, my friend!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  13. "No muscle will every be as strong as your mind. Control you mind, control you body" Bruce Lee. If we could all sit and take lessons from this man, we'd learn so much more of what we could really do with ourselves. I saw another one in Status fitness " You can't fake conditioning" If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control.
    OG Avenger-HULK SMASHING TIME!

  14. Yah Rosie G8 is powerful and I think for many must be used strategically....I am afraid to take it if I need to get up to work. I have to get id down to where I am sleeping more normally with it. That being said I think .5 scoop may be on the low side for me as I did not experience the knock out sleep some were talking about.

  15. Quote Originally Posted by packers6211 View Post
    "No muscle will every be as strong as your mind. Control you mind, control you body" Bruce Lee. If we could all sit and take lessons from this man, we'd learn so much more of what we could really do with ourselves. I saw another one in Status fitness " You can't fake conditioning" If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control.
    A great man, Bruce Lee - I have a lot of respect for him and what he believed in and lived. He was a true example to be emulated. "If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control." This is very true, Tommy. I point many guns at myself - I seem to have a sadistic need to shoot myself for the pain, LOL. Seriously though, I will beat myself to a pulp daily if I must, because I MUST!


    Quote Originally Posted by DreamWeaver View Post
    Yah Rosie G8 is powerful and I think for many must be used strategically....I am afraid to take it if I need to get up to work. I have to get id down to where I am sleeping more normally with it. That being said I think .5 scoop may be on the low side for me as I did not experience the knock out sleep some were talking about.
    Let's just say that the last week has been interesting, Doug. For example, I've used it twice now - on Friday morning and again this morning, and on the former only slept an hour, and today, none, so it does not "put me out" all the time. The fact that I have been awake for ~1.5 days when I HAVE slept for those 12-13 hours may have something to do with it, but, that said, I've never been like that before either and would normally still only get 2-5 (maybe even ~6) hours of sleep on such a timetable. But, we'll see what next week brings. If I have to stop it, I will, because progress is far more important to me than sleep, and my body has proved that it CAN make reasonable progress on little sleep.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  16. Quote Originally Posted by Rosie Chee View Post
    Ironically, the things you wish most you could just take an eraser and wipe away are the things that take the LONGEST time to "sort" out and UNuncomplicate. On top of that, I feel like I am being pulled in so many different directions right now, pressure from all sides to do this or that, and I really need to STOP thinking about what everyone ELSE wants and focus on what is going to be best for ME (yes, I said it - it's time for me to start considering and taking care of ME instead of everyone else for a change, and I know I've said this in the past, but I've never really done it until NOW).
    Sometimes how we respond to the things we wish we could erase shows our core. My scars do not define me, but they certainly have had a roll in shaping who I am today. Ya gotta do what ya gotta do cause ain't nobody else gonna do it for you! Like one of my clients taught me lon ago (yes, I learn from them too) when I had to deliver an unpleasant decision: "Ain't nothing personal baby, it's just business!" Go get 'em!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  17. Quote Originally Posted by taman6886 View Post
    Sometimes how we respond to the things we wish we could erase shows our core. My scars do not define me, but they certainly have had a roll in shaping who I am today. Ya gotta do what ya gotta do cause ain't nobody else gonna do it for you! Like one of my clients taught me lon ago (yes, I learn from them too) when I had to deliver an unpleasant decision: "Ain't nothing personal baby, it's just business!" Go get 'em!
    I think that how we react to ANYthing in life reveals - or at the least, gives a glimpse of - who we truly are. That is why I believe that ACTIONS hold more value than words [from the majority]. Our scars most certainly do not define us, but yes, every experience, whether heartache or loss or not, helps shape and mould us into the person we ARE. Thank you

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  18. Quote Originally Posted by Rosie Chee View Post
    A great man, Bruce Lee - I have a lot of respect for him and what he believed in and lived. He was a true example to be emulated. "If you get up with a clear mind set that you are going to do something, only you can take yourself out of that equation. We are the one's that point the gun at ourselves, only we have the control." This is very true, Tommy. I point many guns at myself - I seem to have a sadistic need to shoot myself for the pain, LOL. Seriously though, I will beat myself to a pulp daily if I must, because I MUST!




    Let's just say that the last week has been interesting, Doug. For example, I've used it twice now - on Friday morning and again this morning, and on the former only slept an hour, and today, none, so it does not "put me out" all the time. The fact that I have been awake for ~1.5 days when I HAVE slept for those 12-13 hours may have something to do with it, but, that said, I've never been like that before either and would normally still only get 2-5 (maybe even ~6) hours of sleep on such a timetable. But, we'll see what next week brings. If I have to stop it, I will, because progress is far more important to me than sleep, and my body has proved that it CAN make reasonable progress on little sleep.

    ~Rosie~
    I went up to 3/4 last night and did not get that knock out sleep again, I woke up a lot. I have to say though, I sure feel good today, energized... very alert ... almost euphoric...

  19. Quote Originally Posted by DreamWeaver View Post
    I went up to 3/4 last night and did not get that knock out sleep again, I woke up a lot. I have to say though, I sure feel good today, energized... very alert ... almost euphoric...
    I actually didn't use it last night. Just let my body fall asleep, and it did on its own - for ~4.5 hours, waking half an hour later than "normal", which I am ok with.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  20. Sometimes I can't be put back together...


    MOTIVATIONAL QUOTE OF THE DAY

    "If you believe in something then stand by it! Live it and let it represent you! Don’t let people, places and things define who you truly know you are!" - Ben Booker

    For the complete Motivational, review Define YOURSELF! | WPM Women.


    TRAINING

    Session 1

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

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 4 x 10, 10, 8, 8
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. Rear Delt Flyes 2 x 10
    4. Skip 2 x 100 revolutions
    SuperSet C -
    5. BB Military Press 4 x 12, 10, 10, 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. Plate Hammer Raises 2 x 10
    8. Skip 2 x 100 revolutions
    SuperSet E -
    9. Single-Arm DB Lateral Raises 4 x 10 per side
    10. Skip 4 x 100 revolutions
    SuperSet F -
    11. DB Lateral Raises 2 x 12
    12. Skip 2 x 100 revolutions
    SuperSet G -
    13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
    14. Skip 4 x 100 revolutions
    SuperSet H -
    15. Swissball Leg Curls 2 x 12
    16. Skip 2 x 100 revolutions

    Post-Weights Cardio:
    Recline Bike 20 min @ 101-104 rpm

    Stretch 28 min

    Session 2

    Recline Bike 20 min @ 106-110 rpm

    My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  21. Rosie, you are a driver that is for certain. Sometimes I have no drive at all to go to the gym. I go out of duty. Once there however, my body responds to the familiar stimulus. Often before I know what has happened I am going like hell. Pushing and straining like I had planned and looked forward to this particular workout all week. Today was one of those days. Didn't really feel much like going. If I wasn't testing out a new supplement I would not have gone. Once I got in there the body realized what it was there to do, Set PR on DB incline presses. Shoulder now hurting and paying the price. I do always enjoy it on some level. The pain of the iron erases the pain of life. It is a more than fair trade. Good work out, over all mega pump, we all know why we do it. Though most times others won't understand. I feel ya' Rosie I really do. Solidarity all the way. Hope your pains, the physical, and the walking talking pains we all have to deal with,lol are all less tomorrow.


    Have a Good Evening Friend
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition




  22. Quote Originally Posted by truthornothin View Post
    Rosie, you are a driver that is for certain. Sometimes I have no drive at all to go to the gym. I go out of duty. Once there however, my body responds to the familiar stimulus. Often before I know what has happened I am going like hell. Pushing and straining like I had planned and looked forward to this particular workout all week. Today was one of those days. Didn't really feel much like going. If I wasn't testing out a new supplement I would not have gone. Once I got in there the body realized what it was there to do, Set PR on DB incline presses. Shoulder now hurting and paying the price. I do always enjoy it on some level. The pain of the iron erases the pain of life. It is a more than fair trade. Good work out, over all mega pump, we all know why we do it. Though most times others won't understand. I feel ya' Rosie I really do. Solidarity all the way. Hope your pains, the physical, and the walking talking pains we all have to deal with,lol are all less tomorrow.


    Have a Good Evening Friend
    I removed myself from the driver's seat some time ago, David - to allow myself to be DRIVEN (and no, it was not easy to do) by God.

    It's the times when you don't feel like it that you surprise yourself and can sometimes have the BEST sessions! Awesome on the PR

    "The pain of the iron erases the pain of life." It can help, yes, and sometimes a lot, but I don't know if it ever "erases" anything - just allows us to forget for a while, and sometimes not even that, as that pain can work itself into even training, making us a demon possessed as we push ourselves harder and further. Lately, my difficulty breathing I believe has been more than simply physiological (which it is in general because of my blood disorder), happening when I remember far too vividly the things I am trying to forget and ease the pain of by punishing my body as much as I can.

    Yes, the majority will never understand why we do what we do [let alone want to], but that's fine with me. We all have our priorities, what we hold important and dear. We all have our own lives to live.

    I have actually decided to take today OFF (so no Sunday off, as this will be this week's day off ALL training), because BOTH of my shoulders (not to mention my right knee) have been very painful all night and morning (yes, little sleep was gotten), and give them a chance to "recover" a little before I hammer everything again tomorrow.

    Despite the pain, I can wear a smile, readying myself for what is to come. Have a Blessed Tuesday, David

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL QUOTE OF THE DAY

    "4 simple words, DO THINGS WITH PURPOSE..." - Joey Swoll

    For the complete Motivational, review WITH PURPOSE | WPM Women.


    TRAINING

    Day OFF

    Yes, not like me to take a day off at the START of the week. That said, my right knee just kept on bugging me all night (and morning). As did the pain in both shoulders, growing through the morning (and yes, little sleep had). Took G8 at 0310 though, since I WANTED to sleep - did not get to sleep until just after 0400, but slept for a respectable five hours. Woke feeling like someone was trying to drill a hole in my head - something that has happened EVERY time I have used G8 (not just the times I have slept for hours, since a couple of times I have NOT slept), so there might be something there causing it...Anyways, not training has given me some time out and mental energy to make today highly productive...Looking forward to tomorrow though and getting back to training...David, you call me "a "driver", but I am DRIVEN: By something so very deep inside; something that refuses to die or give up or let go, and I cannot - I WILL not - ever stop doing all I can while I still have life left in me to do it!...

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  24. Ouch hate it when the pain is just to much! i will keep you in my prayers!
    OG Avenger-HULK SMASHING TIME!

  25. Quote Originally Posted by Rosie Chee View Post
    MOTIVATIONAL QUOTE OF THE DAY

    "4 simple words, DO THINGS WITH PURPOSE..." - Joey Swoll

    For the complete Motivational, review WITH PURPOSE | WPM Women.


    TRAINING

    Day OFF

    Yes, not like me to take a day off at the START of the week. That said, my right knee just kept on bugging me all night (and morning). As did the pain in both shoulders, growing through the morning (and yes, little sleep had). Took G8 at 0310 though, since I WANTED to sleep - did not get to sleep until just after 0400, but slept for a respectable five hours. Woke feeling like someone was trying to drill a hole in my head - something that has happened EVERY time I have used G8 (not just the times I have slept for hours, since a couple of times I have NOT slept), so there might be something there causing it...Anyways, not training has given me some time out and mental energy to make today highly productive...Looking forward to tomorrow though and getting back to training...David, you call me "a "driver", but I am DRIVEN: By something so very deep inside; something that refuses to die or give up or let go, and I cannot - I WILL not - ever stop doing all I can while I still have life left in me to do it!...

    For myself it has always been about obsessiion, have always been that way. I used to be almost OCD, I was afraid if I tid not remain obsessed I would not be able to maintain focus, my obsession was more of a crutch. Now I have replaced that feeling with joy .. I love this shyte.. yah I am still obsessed but it's coming from a beter place now. I still can't even entertain the idea of not training but at least I am having fun

    One thing I can do is take time off (1 week only) to rest without feeling bad about it. Planned time off is part of training for me. I will still remain active though.

  26. Quote Originally Posted by packers6211 View Post
    Ouch hate it when the pain is just to much! i will keep you in my prayers!
    No biggie, Tommy. SOME kind of pain is ALWAYS welcome.


    Quote Originally Posted by DreamWeaver View Post
    For myself it has always been about obsessiion, have always been that way. I used to be almost OCD, I was afraid if I tid not remain obsessed I would not be able to maintain focus, my obsession was more of a crutch. Now I have replaced that feeling with joy .. I love this shyte.. yah I am still obsessed but it's coming from a beter place now. I still can't even entertain the idea of not training but at least I am having fun

    One thing I can do is take time off (1 week only) to rest without feeling bad about it. Planned time off is part of training for me. I will still remain active though.
    Well, this life has ALWAYS been an "obsession" for me, I guess you could say, Doug. From the age of 14 years old, my life LITERALLY revolved around my sport and training and I virtually did NOTHING but sleep, train, eat, and competing (and sometime go to school, LOL) for many years! I have more BALANCE now, but I guess that comes from getting older and life and circumstances changing, but training is still as important to me as ever (really, #1 re importance in my life after God, if I am to be completely honest). As I mentioned in my MuscleChronicle Interview, "I have a negative exercise addiction. Coupled with an obsessive compulsive personality..."

    Because I only ever took ~2 weeks off training a YEAR since I started (that said, I had "easy" days and "deload" weeks, and a single day off every week in my [periodized] training), it also took me a long time to realize that YES, I COULD have more time off. That said, I can give myself a week off training every now and then, but it will become rare, since my body NEEDS the training (and besides, all the time off I've had because of injuries and Chronic Fatigue the last few years, my body has had ENOUGH rest!), and only when I feel like if I continue pushing myself the way I am it could lead to another injury (and I can't afford any MORE time out).

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  27. Look for the BLESSINGS!


    MOTIVATIONAL QUOTE OF THE DAY

    "Blessings come in many forms, but we are all blessed." - Harry "LHGFX" Grigsby III

    For the complete Motivational, review Look for the Blessings | WPM Women.


    TRAINING

    HIIT Run:
    a. 4 min jogging
    b. 12 x 20 sec sprint/10 sec easy
    c. 10 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 Alternate DB Bicep Curls 4 x 8 per side
    5. V-Bar Tricep Push-Down 4 x 8
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 8
    8. Standing DB French Press 4 x 8
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

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

    Stretch 29 min

    Was a little tired last night, even though I didn't train yesterday, and drifted in and out of consciousness for about an hour from ~2115. Took G8 at 2223 and went to bed, passing out not long after, sleeping right through my first alarm and waking an hour later than "usual" (which is ok). Same as usual - woke feeling like someone was trying to drill through my skull, ears blocked as well (which is an interesting effect I have noticed every time I use G8 - not sure what would be causing it, though)...Headed off for HIIT. Right knee still very tender, but something I could ignore for a little. Besides, that pain was overshadowed by the sharp pain in my left anterior delt/biceps tendon, so much so that I almost stopped and doubled over at one point. But, kept going, as I do, taking all my preworkout stuff on returning to the hotel...Did better than last week on Close-Grip BB Bicep Curls, pushing through to make for each set at eight reps today, despite the pain in my RIGHT biceps tendon - vision actually blurred during second set, which was interesting and not cool. Dips were done deep and slow, feeling myself shake from the third set on, pushing it to make it through at eight reps on all sets, but barely for the last. Still loving the definition during skipping. Increased the weight by five pounds on Incline Hammer Bicep Curls, and did them alternating sides just to change it up a little - feeling it definitely on the last few reps of the last three sets, but DID it! Strength also up re V-Bar Tricep Push-Downs. Got a little frustrated with the skipping on this triset - going faster as aggression took over. Did DB Zottoman Curls for the complete set at the weight I started with last week, feeling the burn painful and ignoring it - as I was pretty much doing for all the pain during this session. Same weight as last week for two more reps each set re Standing DB French Press. For something a little different, tossed in Weighted DB Crunches instead of Rope Crunches, moving to Pikes (which have quickly become one of my favourite abs' exercises, despite the fact that my left hip - AND left KNEE as well today - pop and click on EVERY rep)...Since the Recline Bike was being used when I finished my weights and I didn't feel like waiting or using the CrossTrainer, I just walked back to the hotel and used the one in the Fitness Room there instead. Kept the pace reasonable, even though right knee was in pain...Looked at my knee afterwards, and it's swollen, looking like it did towards the end of December, which is not cool - I am going to have to watch it...Wednesday is supposed to have an evening 7-mile run - however, with my knee and wanting to be ok for tomorrow, I decided against it. Plus, I did Tuesday's training today, so it's ok to have only a single training session - that said, I WILL do a 7-mile run TOMORROW night, no excuses...


    OTHER NOTES

    Something I forgot to mention on Monday was that my arms (albeit still "small" by any standard) have definitely GAINED muscle mass, and despite my body composition being higher, I can actually see the separation between the short and long heads of my biceps, along with the brachialis, when flexed. Also interesting to note is that BOTH my biceps sit "higher" up my arm than they did, clear where the distal tendon starts. So, starting to "appreciate" what happened at the end of last year, seeing the blessing in it. Despite losing all the muscle mass (again) that I did because of it, I have managed to build it all back UP AND THEN SOME! This IS my 12th week back training since my injury-time-out though, so it is to be a little expected. The real difference has been noticed over the last couple of weeks though - since adding skipping to "make" a superset or triset in my sessions, so there's something to that (AND eating a lot more, LOL). Anyways, I'm glad to be back on track. NO more time outs for this woman (but I WILL be careful and watch myself, because it was this period back training after my wrist last year that the pain in my shoulders and biceps' tendons started making more noise than usual - and we all know what happened there, and I do NOT want my left side "put out", nor my right damaged more)!!!

    Anyways, all that aside, it's been a good day today. Been very tired, but productive, a specific project I am highly EXCITED for and promises to be EPIC set in place around/"for" my birthday "weekend"

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  28. Subbed! Better late than never!

    ps. You really take 2 scoops of Assault?!

  29. I like your arm workout!! ALways good to see your progress showing. I keep waiting for my six pack to show lol. Still got a keg to get rid of but's coming off!
    OG Avenger-HULK SMASHING TIME!

  30. OTHER NOTES

    Something I forgot to mention on Monday was that my arms (albeit still "small" by any standard) have definitely GAINED muscle mass, and despite my body composition being higher, I can actually see the separation between the short and long heads of my biceps, along with the brachialis, when flexed. Also interesting to note is that BOTH my biceps sit "higher" up my arm than they did, clear where the distal tendon starts. So, starting to "appreciate" what happened at the end of last year, seeing the blessing in it. Despite losing all the muscle mass (again) that I did because of it, I have managed to build it all back UP AND THEN SOME! This IS my 12th week back training since my injury-time-out though, so it is to be a little expected. The real difference has been noticed over the last couple of weeks though - since adding skipping to "make" a superset or triset in my sessions, so there's something to that (AND eating a lot more, LOL). Anyways, I'm glad to be back on track. NO more time outs for this woman (but I WILL be careful and watch myself, because it was this period back training after my wrist last year that the pain in my shoulders and biceps' tendons started making more noise than usual - and we all know what happened there, and I do NOT want my left side "put out", nor my right damaged more)!!!

    Anyways, all that aside, it's been a good day today. Been very tired, but productive, a specific project I am highly EXCITED for and promises to be EPIC set in place around/"for" my birthday "weekend"

    Good job on the arm growth, I am currently trying to jolt mine into some new growth. I think it is my tight fascia that is holding me back as when I fully flex the top of my bi which is usually very round flattens out. I thing the muscle is being constrained by the fascia. I am doing posing while fully pumped in an effort to stretch the fascia. Regarding the pain in your anterior delt/bicep region. Your arm will recruit the shoulder when the amount of weight is too heavy for the bicep to bear. It will do so by forcing your arm out in front of you. Here is a little advice, take it for what it is worth. Some have to stand against a wall to do this I have enough of a mind body connection and have been doing it so long I do not. Keep your elbows dead by your sides. Do not let them pass your body not so much as an inch. If you cannot complete your curl in this manner you are going to heavy and will recruit the shoulder in the movement. You may have to drop your weight a little, but you will protect your shoulder and the pain will subside. Also this forces your bi to do all the work and gives and amazing burn. Give it a shot and see if it works for you.

    Epic project on your B-day weekend, My birthday is next Friday April 6, when is yours? Are you an Aries too? That would explain an awful lot lol

    Keep Pushing as Always

    David
    E-PHARM Nutrition Representative
    Better one ugly truth than a million pretty lies
    Check Out Ur-Spray and D-Serine at Prototype Nutrition



  

  
 

Similar Forum Threads

  1. Replies: 623
    Last Post: 07-17-2011, 02:57 AM
  2. The Female Terminator Chronicles: REVOLUTION (2010)
    By Rosie Chee in forum Workout Logs
    Replies: 198
    Last Post: 05-01-2010, 08:30 PM
  3. The Female Terminator Chronicles
    By Rosie Chee in forum Supplement Logs
    Replies: 1034
    Last Post: 01-01-2010, 07:50 PM
  4. Replies: 493
    Last Post: 07-31-2008, 08:06 PM
  5. New Terminator -sarah Conner Chronicles
    By anabolicrhino in forum General Chat
    Replies: 12
    Last Post: 05-24-2007, 07:13 PM
Log in
Log in