The Female Terminator Chronicles: The Ultimate Muscle and Physique Stack (2012) - AnabolicMinds.com - Page 7

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

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  1. The Female Terminator
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    Being strong, holding on...I won't give up that easily...


    MOTIVATIONAL QUOTE OF THE DAY

    "I am one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do." - Edward Everett Hale

    For the complete Motivational, review I AM ONE | WPM Women.


    TRAINING

    Elliptical 20 min

    Stretch 20 min

    New hotel, new Fitness Room, so very different to the one before. But, before that...Last night I was not able to sleep. Ended up going down to the pool, alternating between hot and cold, the spa and the pool, trying to relax my mind (and it was good for my body). The coolness of the pool was welcome after the heat of the spa, being under the water so very calming. I help myself under the water as long as I could, pushing it (as I do with everything), coming to the surface only when I was at the point of opening my mouth to breathe, before going back under. Almost silence beneath the water, the only sound (or feeling rather), the beating of my heart, becoming more urgent as I forced myself to stay under longer and longer, wanting to STAY there in the stillness, even as I knew that even if I stopped, Life would continue on. Anyways, the hot/cold helped my legs, and my knees have been fine today...When I eventually drifted off, sleep was disruptive and disturbing, and even on waking several times, I just went back to bed and wanted to stay there...Right, the Fitness Room. Did 20 minutes on the Elliptical (since it was all they had - that and a treadmill, and I will NOT use a treadmill). "Stumbled" after ~8 minutes and "fell" against the moving handles (no, I don't hold them, but have my arms at my sides, almost as if I was running), hitting the left lateral tip of my collarbone against it, so just another hurt to add to all the pain, LOL. My right knee was fine with the Elliptical, which was interesting, because usually they hurt my knees in general, because of their pattern of movement. So, from now on, all pm cardio sessions will be done running - distance anywhere from 3-7 miles, knowing me, likely to be seven...


    OTHER NOTES

    Body Composition

    9% bodyfat - another 0.5% bodyfat INcrease from last week (0.1% gain for each "bad" day of eating). Despite my best INTENTIONS of NEVER wanting another week like last week re nutrition, although not as BAD as last week, this week was still NOT good - although my training was MORE intense than last week, which IS a good thing. Definitely feeling (and seeing) the change from the 8% bodyfat I was two weeks ago - believe me, 1% bodyfat can look so very different when you get to this level, and to the individual, it can feel like you've gained a HOUSE...I've gained a little more muscle mass in my shoulders, and my upper body has actually started looking LEANER despite the INcrease in body composition, so that is a small comfort...Vascularity (like last week) has also been getting better and better - definitely my elevated body temperature and high carbohydrate intake playing roles there...I have two weeks to get UNDER 8% bodyfat (because I WANT to be that lean, for those who always ask why I want to go so low), and there IS hope yet, because I KNOW that I CAN do it in the timeframe I have - I have done it in the past (twice!), and I WILL do it again (and being a higher body composition should make it "easier" to get leaner again)! I MUST!

    Supplements (all changes noted in post #1)

    I continued using G8 this week - stopping it though on Saturday, because aside from the changes in sleeping patterns and my nutrition, this is the ONLY thing that has changed over the last two weeks - which could give rise to the thought that it might possibly be the "cause" of those changes, but is only speculation. Either way, I have chosen to stop using it...I also used the last of my Recompadrol yesterday and will have no more of that until the end of April (when more will be available)...

    Supplementary Notes

    Appetite has continued to be HIGH-HIGH this week, and no, I was not as disciplined as I SHOULD have been (even though inside my head I was screaming at myself "WTF ARE YOU DOING?!", hating myself for every second of it!), but it has helped in the gain of a little lean muscle, so looking on the "bright" side, was "worth" it...Sleep has continued to be disrupted, moreso the latter half of the week, but sleeping periods have "calmed" down from the ridiculous 12-13 hours of last week to a more "normal" 4-5 hours (with the exception of last night - where I allowed myself to just go back to sleep after waking up after ~5 hours, wanting to stay in bed and not particularly want to get up)...Body temperature has continued to be elevated this week, and every day I've been so hot (no beanies worn during training this week, LOL). That said, I've suddenly got surprisingly cold, almost shivering at one point in the afternoon to evening almost EVERY day, which is a little unusual... Joints have gradually gotten worse. Both my right AND left shoulder/biceps' tendons have been an almost constant ache on waking, during training, and throughout the day, even attempting sleep, the pain growing to become a sharp, stinging bite that does not leave, so I am going to have to watch them closely, because I do NOT want to be "put out" again! Right knee has been in pain, swollen and tight for the most part, but being pushed to see what it will take. Left wrist requires a little watching, since there has been a deep pain in the scaphoid region during a few exercises...

    April MuscleBombshell Contest

    Thank you to everyone who supported me in this contest. It was eventually stopped at the discretion of the person running it, but I WILL be the Cover Model for July (yes, YOU know why I picked that month).

    Rosie Chee Fitness Newsletter April Edition

    This will be up later today.

    So much for "no more falling behind". Although I'm left at the end the week feeling so completely emotionally exhausted and mentally mashed-to-pieces, this week has been a definite learning curve, the starting point of several surprised and exciting projects. Yes, my "time out" for myself is now over, and it has certainly been interesting - much needed and very valuable, and I come out of it knowing my strength and my direction. Life still continues to throw me curveballs, but I know what I will allow and what I will no longer tolerate - that, with a light heart cast in shadow and God by my side, I can and WILL face ANYthing!

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

  2. The Female Terminator
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    Quote Originally Posted by truthornothin View Post
    In a very masochistic way I usually enjoy my leg session, especially lately as I am crushing pr's almost every single leg workout. Today, no exception. If your training is nothing compared to some then my training is totally pedestrian, and every one in my gym says I train like a freak, especially on leg day. I squatted for the better part of an hour. These other people are not human I think. I am sorry about the shortness of breath and stress. Unfortunately I am no stranger to stress, my job is a literal pressure cooker and I have to brace myself for each day. It adversely affects my health and mental state. I hope your stress relents. You are in my prayers as always
    LOL Good for you, David! Awesome to hear that you're making new PRs in almost every session - very positive and means that what you're doing is definitely working for you I say that about my training, because when I was cycling I was doing 30-40 hours of training a week, and this is NOTHING compared to that!...No need to be sorry - it's something I have chronically dealt with daily, so it's nothing too much new, and I'm getting better at "managing" it...Thank, you...

    ~Rosie~
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  3. The Female Terminator
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    Rosie Chee Fitness Newsletter :: April 2012


    THE INJURY EDITION

    It's been 12 weeks now since I started back training after a couple of months out because of injury. However, the "niggles" that started the domino effect of injuries back last December have been beginning to present pretty bad over the last week...Several of my Clients are also dealing with rehabilitating injuries. Thus, this edition is going to cover how to either maintain your current fitness level or keep making progress when injured...

    This month in the 'Training' section, I have given several tips on how to keep your training going even when you are injured, because, let's face it, you can ALWAYS do SOMEthing, even if to just maintain your current level of fitness.

    In this month's 'Nutrition' section, I have made a few notes on how to adjust your diet according to how active you can or will be during your injury, so that you don't let your conditioning "go" further than you have to.
    Check out this edition of the Rosie Chee Fitness Newsletter HERE.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    New log ... love to have yah...

    Summer Cutting begins Pro-Xanthine Compound 20
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  5. The Female Terminator
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    Quote Originally Posted by DreamWeaver View Post
    New log ... love to have yah...

    Summer Cutting begins Pro-Xanthine Compound 20
    Already there, Doug

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. The Female Terminator
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    I find everything I thought I lost...


    MOTIVATIONAL QUOTE OF THE DAY

    "Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Khalil Gibran

    For the complete Motivational, review Losing Everything | WPM Women.


    TRAINING

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

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

    Post-Weights Cardio:
    Recline Bike 20 min @ 110-113 rpm

    Stretch 20 min

    NO sleep last night - could NOT sleep at all, my mind wandering restlessly...Got up at 0330 and started preparing myself for the day...Felt pretty great heading out for my HIIT Run, no aches in my knees, which was surprising, but awesome. Little light along the highway this time, so I ended up doing my sprints one and then turn, then another, turn, over the same road, up and down a rise, until I had done what I needed to, running back to the hotel. Left shoulder (and left wrist) was the only thing that irritated me - still aching a little from hitting it on the Elliptical handle last night...Looked forward to my weights. Same weights as last time on all exercises, but MORE reps, despite the shooting pain through both shoulders (more on that later), so STRENGTH is up a little, which is nice (or maybe my body just needed to do SOMEthing the last couple of days and only have it a SINGLE training, instead of am AND pm sessions?) Anyways, it was the POSTERIOR LATERAL aspect of my LEFT shoulder that burned during Behind-the-neck BB Military Press, becoming sharper with each consecutive set. Rear Flyes were done a little more slowly than usual, the pain in my left shoulder still prominent. NO issues with knees during the skipping in SuperSets A or B. ANTERIOR delt/biceps tendon on my RIGHT side caused issue during BB Military Press, but able to manage it better than the pain experienced during Behind-the-neck BB Military Press. Plate Hammer Raises started off strong, but reps got slower for the last three on each set. Right knee started niggling during skipping of the second SuperSet C, but disappeared during the skipping on SuperSet D, LEFT knee aching instead - all very odd. Pain in BOTH shoulders during Single-Arm DB Lateral Raises, starting with my right side first each time, since my left shoulder was in more pain than my right. Pushed our 12 reps from the 10 reps of last week though, even though the last two reps on the last set for each side was a GRIMACE. Got quite light-headed and dizzy after the skipping for SuperSet E. Used plates instead of DB for SuperSet F, doing them a little more quickly than usual, tempo 1-1-1, trying to make it intense but also hoping to minimize pain experienced - anterior and lateral delt definition good during; shoulders are definitely looking better. Increased the pace of my skipping in SuperSet F. Did more reps with the Stiff-Legged BB Deadlift - easy enough; I never use a heavy weight with this, focusing instead on the STRETCH, and next week I might see how low to the floor I can reach standing on a bench (used for Flat BB Bench Press). Feeling my left hip niggle a little during the skipping after each set of the former. Last but not least, finished off my resistance session with Swissball Leg Curls, keeping my hips high, rapid skipping pace after each set. Vascularity EXCELLENT throughout the ENTIRE session...Was rather surprised when I got on the Recline Bike re post-weights cardio and found myself EASILY able to maintain a pace of 110 rpm or more withOUT any issues with either knee. Welcome - maybe the hot/cold spa/pool on Saturday night did some good after all...My left wrist has been aching ALL day, the same way it did just before last August, which is NOT good, so I will be watching it...I WAS going to go for a 7-mile Run tonight, but have not been able to sleep at all during today, and just want to go to bed early (after I finish posting this, actually) and let myself DRIFT AWAY...


    OTHER NOTES

    EBF's Recompadrol will be available again in ~8 weeks (better yet, hopefully by the end of APRIL)! Just to make you all aware if you purchase some and the labels are different that they HAVE had a label CHANGE - updated to match the current brand logo, with the next run being done having 400 bottles still with the old label and the rest with the new, all to be with the new label after that.

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    Have you ever thought of substituting DB overhead presses or regular military presses in place of the behind the neck presses, those are generally not recommend for those of us with shoulder issues(self included). Since my repeated shoulder injuries I have forsaken all bb pressing exercises, military behind the neck and bb bench in favor of dumbells. I've had much less injury and pain and a lot better results. Just a thought. I hope you are able to sleep. I've had trouble sleeping as of late myself.
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  8. The Female Terminator
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    Quote Originally Posted by truthornothin View Post
    Have you ever thought of substituting DB overhead presses or regular military presses in place of the behind the neck presses, those are generally not recommend for those of us with shoulder issues(self included). Since my repeated shoulder injuries I have forsaken all bb pressing exercises, military behind the neck and bb bench in favor of dumbells. I've had much less injury and pain and a lot better results. Just a thought. I hope you are able to sleep. I've had trouble sleeping as of late myself.
    I used to do DB Shoulder Presses, David, but since I changed to doing Behind-the-neck BB Military Press, my delt development has been far better. I DO do regular Military Presses (see SuperSet B) as well. No matter, the pain regardless is just as severe whether behind or front re Military Presses for me. And you know me - I'm going to push it as much as I can for progress, bearing the pain, and hoping for no further injury.

    ~Rosie~
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  9. The Female Terminator
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    Do you know what it's like when you're scared to see yourself?


    MOTIVATIONAL QUOTE OF THE DAY

    "When we are born, we are all given one thing that we can count on: a life to live. Each of us has a life. For some it is shorter, for others it is longer. For some, it comes with challenges whether physical, mental, emotional, or circumstantial. For others, there are few challenges.

    "But regardless of the hand we are dealt, we must play it out. We can play, we can fold, or we can hold the cards and do nothing. But in each instance, we make a decision. Even when we decide to do nothing, we have made a decision.

    "And where you are now in life is the sum total of all the decisions you have made in your life.

    "The good news is that if you don't like where you are now, YOU CAN CHANGE it! You don't have control over the past, but YOU HAVE CONTROL over today and tomorrow!" - Lee Labrada


    TRAINING

    Elliptical 30 min

    Stretch 21 min

    Almost instantly asleep after posting yesterday's update. However, it was not to last and I woke up just ~1.5 hours later. And for some reason, STARVING, which led to me wolfing down almost everything I could find, ~1,000 calories in chocolate, ~1,000 calories in multigrain crackers, ~1,000 calories in almonds, and then close to another ~1,000 calories in cottage cheese and bacon bits (with the crackers), which was interesting to say the least, and yes, regretted afterwards. Anyways, wide awake again, I didn't start feeling my eyes "tire" until ~0330, when I fell asleep for ~4 hours. Which is ok (see "Other Notes" below re training changes)...After time to "gather" myself, I went downstairs to the Fitness Room and did the Elliptical for 30 minutes (yes, 10 minutes more than I usually would - someone had set it at for that and I couldn't be bothered changing it), where my knees were mostly fine (sharp pain on the inferiomedial aspect of my right one for the first half) and only a slight twinge in my left arch during the first few minutes. My left wrist was in a lot of pain though - I've actually had it strapped up since last night it has been that bad, and going to keep it strapped for a few days to let it "settle". Afterwards, sat in the sauna, actually enjoying the feeling of sweat dripping on my skin - very relaxing. Back to my room to stretch...A 7-mile Run WAS on the agenda for this evening, but I suddenly got very exhausted and passed out for several hours, waking to the thunderstorm (love waking to the sound of it, by the way, and for some reason makes me think of being back at the beach house, watching the waves crash on the shore as the rain pounds the windows) outside, and just letting it go - after all, it SHOULD be a "easier" week this week, and the "deload" may actually HELP re progress...


    OTHER NOTES

    Changes This Week

    This is my thirteenth week back training since my time out for all the injuries that assaulted me at the end of 2011. It's been a slow recovery process, only really being able to up my training over the last five weeks, but it's been well worth it. My last "easy"/deload week was six weeks ago, and because I need my body to KEEP going for at LEAST another SEVEN weeks before I will allow myself to have a week of only 3-4 days of training (i.e. a week "OFF" - anything LESS than 1-2 resistance sessions and 2-3 cardio sessions and my body is not very functional, so that is what my weeks "OFF" will consist of henceforth, if they are given), THIS week I am changing things up a little re training days, albeit keeping the volume the same, as well as intensity, just "spreading it over" the week instead of "clumping" it, so that my body gets a little bit of a "WTF?!" and CONTINUES to make progress, since this week is ESSENTIAL - I NEED to lose at LEAST 0.5% bodyfat this week! Also adding in more "recovery" measures re sauna and the hot/cold-spa/pool at least 5-6 days this week (continuation to be determined at the end of the week).

    Also going to use this week to REALLY get a handle on my nutrition, since the last two weeks were so completely UNdisciplined and far OUTSIDE of even MY "normal", that even with my training hard and intense, I fell backwards faster than I could blink (highly disappointed and disgusted with myself!), and that is NOT acceptable! I know what my body is "comfortable" at, and if I am going to be "unconditioned", it canNOT go above that, which is currently is, and I will endeavour to ensure it is not so again. To be perfectly frank, the way my nutrition was five weeks ago was the period when my body felt the BEST, and I definitely know that the Lean Gains 16-hour fast/8-hour feeding window suits my body the best as far as nutritional protocols. So, reiterating this fact more to myself than anything, mentally "setting" myself for what MUST be.

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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    A wiser, older friend of mine used to say "What I am today is the sum total of all of my yesterdays." This of course not only includes events but also my perception of them and more importantly my RESPONSE to them. Keep rocking it warrior!
    Evolutionary Muse - Inspire to Evolve

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    way to kill it Rosie.
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    We all stumble on our journey, the secret is not to fall. Dial it back in, take a step back re-evaluate and move forward. No sense looking backward when what it is that you want is up ahead. You will succeed I have absolutely no doubt
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  13. The Female Terminator
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    Quote Originally Posted by taman6886 View Post
    A wiser, older friend of mine used to say "What I am today is the sum total of all of my yesterdays." This of course not only includes events but also my perception of them and more importantly my RESPONSE to them. Keep rocking it warrior!
    Your friend is correct.


    Quote Originally Posted by Onlychevy6 View Post
    way to kill it Rosie.
    Cheers, Jeff


    Quote Originally Posted by truthornothin View Post
    We all stumble on our journey, the secret is not to fall. Dial it back in, take a step back re-evaluate and move forward. No sense looking backward when what it is that you want is up ahead. You will succeed I have absolutely no doubt
    Believe me, we ALL fall at some time or another. Just not all of us get back UP! But I WILL! I REFUSE to stay down!...Reevaluation has been done - indicated in post #249 under "Other Notes", David...Thank you for the confidence. NOT succeeding is NOT an option!!! Things have become far too IMPORTANT for that (not that they were ever NOT important to begin with)!

    ~Rosie~
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    Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
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    Quote Originally Posted by MrKleen73 View Post
    Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
    I second that emotion. Three years ago after a couple years of chronic pain in my forearm right at the bend of my elbow. I suffered a full distal bicep tendon rupture on the left side. It has made me re-evaluate training through pain, I like Mr Kleen train around it not through it. I figure better to lay off a couple months and let it heal, than to destroy it, repair it, and 12 months of rehab. It seems like a lot of down time to train around but it is no where near as much as if you do wreck something to the point of surgery. I turn 47 on Friday, its only going to become more important to allow for healing going forward.
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    Quote Originally Posted by MrKleen73 View Post
    Wow long read to get caught up again. As always you are killing it in here. Reading your log make me feel like A wussy now. After the past 2 years that I have had with injuries and another shoulder surgery I am just to the point that I am trying to force myself into the mindset that I don't have to be full throttle all the time, as a matter of fact I need to be around 80-85% throttle with bursts of 95-100% to keep my body recovering as it should. I am just now getting a lot of the aches and pains back under control. For a long time I did what you do and push through it, if it couldn't stop me then it wasn't that bad of a problem. Now I recognize that if I pay attention and change things up when there is a part of me not performing or recovering as it should I can cut some of the issues off before they become chronic or semi chronic.

    I learned my lesson ofter this last surgery, the issue with the lateral head of my left quad, and my chronic issues with my elbows for 2 years, all taught me a lot about the over 35 version of me. Alternatively, the issue with the back of my knee recently has been the biggest testament to training around something and allowing it to heal. The quad issue on my left side is a year older and took longer to heal up than this one did because I kept trying to push through my quad issue instead of modifying my workouts when it began.

    Anyway not so much comparing my experience with yours but you will definitely find as you age that you will need more recovery time and have to unfortunately make quick adjustments in order to keep things from becoming chronic quickly. I have never had the same drive you do, or I would have been a champion at something for sure.
    You're FAR from "wussy", Chris! Yes, that is a very hard mindset to change, and believe me, I KNOW what you're talking about, as I struggle with it as well, and it takes a LOT for me to even "allow" myself to do this and go easier, because my mind still sees it as an "excuse". I've always had "aches and pains" and just ignored them, but after last year I finally realized that ignoring them is not always the best thing to do. I WILL continue to push through, because if I don't and go too much easier, I may as well just say "I've given up on living", because in all seriousness that IS the effect it will have on my body after not too long (one reason why time out from training is so very hard for me) - I know, training is very much a DOUBLE-EDGED sword for my body.

    Believe me, I ALREADY feel my age - feel far MORE than my age, honestly. And yes, as I get older, my body HAS changed - one change experienced at age 25-26 and another changing now (although I think some of my habits have contributed to this latest change). Everything is chronic with me unfortunately, but, I wouldn't change anything that has happened (even if at the time, like last December, I hated being in it), because I'm coming out better than I ever was. But yes, constant adjustments are and will keep being made, whether my mind (or anyone else - others love to judge and pick things apart, especially those who are ignorant of the situation, and yes, I am learning to ignore them) calls them "excuses", so that I can KEEP on going the way I want to and MUST!


    Quote Originally Posted by truthornothin View Post
    I second that emotion. Three years ago after a couple years of chronic pain in my forearm right at the bend of my elbow. I suffered a full distal bicep tendon rupture on the left side. It has made me re-evaluate training through pain, I like Mr Kleen train around it not through it. I figure better to lay off a couple months and let it heal, than to destroy it, repair it, and 12 months of rehab. It seems like a lot of down time to train around but it is no where near as much as if you do wreck something to the point of surgery. I turn 47 on Friday, its only going to become more important to allow for healing going forward.
    There is "good" pain and "bad" pain, and I have learnt to "ease up" when the pain is the latter, doing what I can so that I can keep making progress. Yes, I know what you mean, but my body canNOT afford that kind of time out - even a period as "little" as 1-2 weeks has DETRIMENTAL effects on my physiological function - so I HAVE to work WITH it.

    Happy Birthday for Friday, David!

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    What if I make it right?


    MOTIVATIONAL QUOTE OF THE DAY

    "The world is full of excuses as to why you can't, couldn't, shouldn't, because of a thousand reasons. Yet the people we honor most in history are those that were willing to fail to succeed. If a "mistake" in the view of our peers in the efforts to move forward in a positive manner, is part of the path to success….was it truly a mistake or part of the process? After all, no path is with out its mountains, rivers and valley's. But for those brave enough to venture… they will reach the top." - Lee LHGFX

    For the complete Motivational, review Brave Enough To Venture | WPM Women.


    TRAINING

    Elliptical 30 min

    Stretch 20 min

    Wow, things are getting INTERESTING, my sleeping patterns once again all fcuked up. After waking from a few hours of sleep last night, I STAYED awake, polishing off what might be a "usual post-training" meal (I don't need to be told what I already know is "bad", and yes, I take full responsibility for my actions), and then another again several hours later in the early hours of morning. I did not go to sleep until I "should" have been getting up, and then I was out cold for ~11.5 hours!...Did 30 minutes (what's another 10 minutes - after all, an easy way to "add" a little to training) on the Elliptical downstairs in the Fitness Room in the afternoon. Surprisingly, right knee was fine - no complaints from me about that. Right delt/bicep was "the" pain during this, despite my left wrist still aching and a gradual pain onset superior to my left elbow. Half-way through I started finding it hard to breathe, not long after that experiencing sharp pains just under my ribs - I almost buckled over, and, not wanting to stop, gritted my teeth and finished off the session with my right hand pressed as hard as I could over the painful area...After it being so relaxing post-cardio yesterday, I moved to the [dry] sauna, trying to let my mind relax, enjoying the clean feeling of sweat dripping everywhere. Didn't mind the heat and welcomed it...After that, I went out to the pool and held myself under the water for close to two minutes (despite the protest of my lungs), wanting the calm (even though my chest hurt), tempted to just open my mouth to breathe and see what calm STAYING under the water would bring...Moved from the pool to the spa afterwards, using the jets as a "massage" for my legs. When I was cycling I used to have a deep-tissue massage once a week, and in more serious competition phases, several massages a week, and even when I stopped cycling, I used to "rub-down" my legs after training almost daily for quite a while - the feeling of the jets on my calves and hamstrings reminded me of that, and as long as I can, I will be using the spa to "massage my legs" on training days (also great way to help re recovery)...Body relaxed, back to my room to stretch, to help even more...I have not been myself today (for some time, if I am to be completely honest), sober and reflective. I have ALL the motivation in the world right now, but for some reason my mind and body are at odds, conflicted and neither listening very well to the other...

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    I know some one who will be buying a calendar!!!! Awesome work Roise. I still feel you on the sleep. It's just so rare these days.
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    Quote Originally Posted by packers6211 View Post
    I know some one who will be buying a calendar!!!!

    I second that. Now on another note I would love to have a sauna, jacuzzi or a swimming pool at my gym. For as much as I would love to train with Rosie, I just have this weird feeling that she would kick my butt to hell and back. But then again I might like that. LMAO... Rosie you are the bomb I will get in contact with you soon and talk to you about Cathie aka chevy6s chick.
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    Quote Originally Posted by packers6211 View Post
    I know some one who will be buying a calendar!!!! Awesome work Roise. I still feel you on the sleep. It's just so rare these days.
    One of OAMG's 2012 calendars? Cool

    Thanks, Tommy. Yeah, it settled for a while and now after the G8, was all over the place, and now in charts unknown. It needs to get back on schedule though - I'm asking for much: 3-5 hours UNinterrupted, waking at 0330 in the morning!


    Quote Originally Posted by Onlychevy6 View Post
    I second that. Now on another note I would love to have a sauna, jacuzzi or a swimming pool at my gym. For as much as I would love to train with Rosie, I just have this weird feeling that she would kick my butt to hell and back. But then again I might like that. LMAO... Rosie you are the bomb I will get in contact with you soon and talk to you about Cathie aka chevy6s chick.
    The sauna, spa, and pool are at the hotel, Jeff And I guess it's about time I actually started utilizing some INactive recovery aside from stretching, since my body REALLY needs it, and I know in the past when I did it, I felt and was so much better!

    As a trainer, it's my job to kick your "butt to hell and back", LOL - after all, progress is the name of the game and sometimes pain comes along for the ride

    No worries re Cathie

    And HAPPY BIRTHDAY for today, Jeff! I hope you have an AWESOME one!!!

    ~Rosie~
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    Quote Originally Posted by Rosie Chee

    One of OAMG's 2012 calendars? Cool

    Thanks, Tommy. Yeah, it settled for a while and now after the G8, was all over the place, and now in charts unknown. It needs to get back on schedule though - I'm asking for much: 3-5 hours UNinterrupted, waking at 0330 in the morning!

    The sauna, spa, and pool are at the hotel, Jeff And I guess it's about time I actually started utilizing some INactive recovery aside from stretching, since my body REALLY needs it, and I know in the past when I did it, I felt and was so much better!

    As a trainer, it's my job to kick your "butt to hell and back", LOL - after all, progress is the name of the game and sometimes pain comes along for the ride

    No worries re Cathie

    And HAPPY BIRTHDAY for today, Jeff! I hope you have an AWESOME one!!!

    ~Rosie~
    thank you
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    Quote Originally Posted by Onlychevy6 View Post
    thank you
    Happy Birthday mine is tomorrow. Good morning Rosie keep that chin up If I can just make it through this day, then 4 days off in a row, but of course I shall be working out each and every one, in a strange gym but with lots of carbs and calories...should be a wash.
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    Late but made my way over. Interested to see what you're doing now and how you respond to it.
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    Quote Originally Posted by Onlychevy6 View Post
    thank you
    You're welcome


    Quote Originally Posted by truthornothin View Post
    ...Good morning Rosie keep that chin up If I can just make it through this day, then 4 days off in a row, but of course I shall be working out each and every one, in a strange gym but with lots of carbs and calories...should be a wash.
    Keeping it up. And GROWLING, LOL. It was a good day training and I realized something too in the gym (coming in my update later)...I know you're going to ENJOY those days off work. Each and every gym is an experience - might take you a little longer, since not everything is always in the expected place, but you'll have fun...ENJOY IT!!!


    Quote Originally Posted by kingjameskjf View Post
    Late but made my way over. Interested to see what you're doing now and how you respond to it.
    Hey you! Nice to see you here After everything that happened last year, I'm doing things quite differently now - for the most part, training re what I discovered worked for me when I restarted training after refracturing my left wrist re gains, etc., and adapting to the changes my body has been going through the last few months. It's important that the focus is more on my health than anything else, since it's one area I need to take care of, and if I do, I know everything else will follow.

    ~Rosie~
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    You need the pain now just to feel anything...


    MOTIVATIONAL QUOTE OF THE DAY

    "What I know today… anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker

    For the complete Motivational, review Second Chance | WPM Women.


    TRAINING

    Skip x 600 revolutions

    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 10 per side
    5. V-Bar Tricep Push-Down 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 8
    8. Standing DB French Press 4 x 8, 8, 6, 6
    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 @ 110-112 rpm

    Stretch 10 min

    Skip x 1,000 revolutions

    Stretch 10 min

    Got exhausted mid-evening last night and passed out for ~2 hours. Meant once I woke up I was AWAKE, so another night/morning of staying up. Ended up passing out just after ~0130 for a couple of hours though, before I had to get up for training (yay - back to regular training times!). Headed off to the gym...Started out skipping, less volume than with this session last week, because for some reason the rope caught three times during the first 100 revolutions, pissing me off as I snarled at myself...Then into the weights. I actually realized half-way to the gym that I had forgotten to restrap my left wrist (took it off last night, because it was starting to get tight - I need it tight to help dull the pain) and prepared myself for PAIN. Close-Grip BB Bicep Curls were definitely painful on my left wrist, and the last two reps of every set were VERY slow (which only ADDED to the agony), and my expression was one of utter pissed-off aggression as I battled through - although there was a glint of satisfaction seeing the definition and vascularity in my arms. Dips were done slowly and low, feeling the ache during them, but not as bad. Skipping was done rapidly, an angry expression on my face, determined NOT to have the rope catch again (and it didn't). Knees were ok during skipping too, which was a plus - I would NOT have been the best person to deal with if they HAD been playing up. Onto Incline Alternate DB Hammer Bicep Curls - used the same weight as last week, but managed an additional two reps each set, albeit closing my eyes and concentrating only on the movement on the last two sets for the last few reps, gritting my teeth to stop from screaming. V-Bar Tricep Push-Downs - not as many reps as last week, which was fine, since I increased the weight by 10 pounds. More "mean" skipping to end each TriSet B. Stayed with the same weight as I used last week re the DB Zottoman Curls and found myself struggling, the pain in my left wrist searing through it, and I almost wanted to DROP the weight after six reps each set. DB French Press caused a pain through my right anterior delt/biceps tendon, so a little less on the reps here today, which was ok. Swearing under my breath, skipping was done, sweat dripping off me. Weighted Crunches were fine. Felt my left hip "pop" on every rep re Pikes - except, surprisingly, on the last set, where it didn't even happen at all (welcome, but odd)! Finished off with my 100 revolutions of skipping...Hot and sweaty, I moved to the Recline Bike for post-weights cardio, surprised but ok with my legs being able to spin. Neither pain in either knee or in chest throughout it, nor any difficulty breathing...Not quite finished yet. Since I didn't do at least 1,500 revolutions re skipping PRE-weights I decided to "make-up" for it, so after 10 minutes of stretching out my legs, I completed 1,000 more revolutions. From about the 800-revolution mark, my knees were BOTH starting to hurt, biting pain on the anteriomedial aspect of my knees, and every revolution was jarring, my teeth gritted, moving more like a boxer than simply skipping, to try and "ease" it somewhat, because I sure as hell was NOT going to stop until I'd done my 1,000 revolutions!...Needed more stretching out afterwards...Back to the hotel and straight into the sauna for half an hour, my feet up, just sitting there to try and ignore the pain. From the sauna to the pool - which was COLD - for more punishment, like yesterday forcing myself to stay under the water for ~2 minutes, my inability to hold my breath that long so very apparent, gasping and sputtering when I allowed myself to surface. Then into the spa for a while to gently "massage" my legs, although no relief was given to my knees...Knees have been in pain all day, even just lying or sitting with them outstretched in front of me, which has not been fun. Since this IS my "deload" week, I decided to let my knees "recover" and NOT do the HIIT Run I had PLANNED on doing tonight, hoping that they will be fine for this tomorrow (they'd better be, because it's going to get done pre-weights, whether they are or not!)...


    OTHER NOTES

    I realized something today in the gym, during my third set of skipping re TriSet A: I LOVED IT! Even though I was in pain, aggressive and looking as mean as hell, swearing at myself in frustration, sweat glistening on my face and dripping down my back, hurting - I LOVED THE FEELING! Oh how much I have MISSED being in the gym, away from the weights and intensity the last two days, and the thought hit me that even though it hurt like hell, and no matter how aggressive or pissed off I might get doing it, I was truly HAPPY doing it! That training IS one of the very FEW things in life that DOES make me HAPPY! Thank God for small miracles!

    As I was drinking my green tea earlier this morning, for some random reason I started flicking through some of the first logs I ever kept on Anabolic Minds, thinking as I did how funny it was how things have changed, how so MUCH has changed. Never in a million years would I have ever imagined when I first agreed to try and log several products for Applied Nutriceuticals that I would be where I am NOW, doing what I am NOW. If you'd shown me what I am NOW to me back then I would have looked at you like you'd LOST your mind, and yet now I can't imagine being anything ELSE! I see glimpses of what I was then, and whilst I still am very much the same, I am also a very DIFFERENT person, changed by the years and circumstances that I could never have foreseen...I started thinking about the people I've met here, some of whom have become very dear to me, almost like family and whom I couldn't imagine life withOUT. I started thinking about the incredible support from those here, something that has been a FIRST in my life (along with many other things). I have lived, loved, and laughed with those here and will CONTINUE to do so, wherever my journey takes me. So, thank you, Anabolic Minds, for all you've given me so far - here's to many more memorable times that I will look back on fondly...

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    lol love it freaking love it. Isn't anything like getting all Hulk up in the gym. I love it when people are like wth are they mad at lol. It's just us being intense and loving the pain!!!
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    Quote Originally Posted by Rosie Chee View Post
    Hey you! Nice to see you here After everything that happened last year, I'm doing things quite differently now - for the most part, training re what I discovered worked for me when I restarted training after refracturing my left wrist re gains, etc., and adapting to the changes my body has been going through the last few months. It's important that the focus is more on my health than anything else, since it's one area I need to take care of, and if I do, I know everything else will follow.

    ~Rosie~
    I remember the difficulties you were having but also the success with the calendar and such. Having that healthy focus is great!
    Serious Nutrition Solutions rep
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    Quote Originally Posted by packers6211 View Post
    lol love it freaking love it. Isn't anything like getting all Hulk up in the gym. I love it when people are like wth are they mad at lol. It's just us being intense and loving the pain!!!
    Like Doug said, "lets get Fuggin Freaky!!" LOL But yes, INTENSITY + PAIN = LOVE TRAINING!!


    Quote Originally Posted by kingjameskjf View Post
    I remember the difficulties you were having but also the success with the calendar and such. Having that healthy focus is great!
    Yeah, the calendar turned out great Definitely! My health has taken a battering the last few years, and even though I've TRIED to focus on it, it hasn't really happened - well, now it's TIME TO FOCUS on it, or else things are going to get a lot worse than they have, and I only want to BE BETTER!

    ~Rosie~
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    Driven by My Demons to Just Do It!


    MOTIVATIONAL QUOTE OF THE DAY

    "But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

    For the complete Motivational, review Isaiah 53:5 | WPM Women.


    TRAINING

    Skip x 300 revolutions

    Back/Chest (30 sec recovery between trisets):
    TriSet A -
    1. Single-Arm Bent Over DB Rows 6 x 10, 10, 8, 8, 6, 6 per side
    2. Push-Ups (feet on floor, hands on fists) 6 x 10, 10, 8, 8, 8, 8
    3. Skip 6 x 100 revolutions
    TriSet B -
    4. Supinated Bent Over BB Rows 4 x 6
    5. Incline BB Bench Press 4 x 6
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. Neutral Grip Seated Row (each hand with individual handle) 6 x 12
    8. Cable CrossOvers 6 x 12
    9. Skip 6 x 100 revolutions

    Post-Weights Cardio:
    Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

    Stretch 20 min

    Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...


    OTHER NOTES

    Body Composition

    8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

    Supplements

    It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

    Supplementary Notes

    Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

    The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

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    I'm out of breathe just reading your workouts lol.

    I had sleep issues like yours for about 3 months, 7 years ago. Tried like hell to kick the problem but sleeping meds were the only answer.
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    Quote Originally Posted by Distilled Water View Post
    I'm out of breathe just reading your workouts lol.

    I had sleep issues like yours for about 3 months, 7 years ago. Tried like hell to kick the problem but sleeping meds were the only answer.
    LOL Steve - fortunately, the low recovery times and high intensity means it's EASIER for me to breathe DURING the day!

    No more trying natural Growth Hormone boosters for me - if I use one, it will be IGF-2, since it does NOT cause any such issues re sleeping patterns (and IS one of my favourite products). No sleeping meds for me - I will force my body to DEAL with this on its own!

    ~Rosie~
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    All my hope has been restored


    MOTIVATIONAL QUOTE OF THE DAY




    TRAINING

    HIIT Elliptical:
    a. 4 min easy
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min easy

    Stretch 20 min

    Fell asleep a little earlier this morning, ~0230, waking to all three alarms set for 0330, 0430, and 0630, eventually getting up at 0819, so 5-6 hours of broken sleep...Did a few things before heading downstairs to the Elliptical to do the last of this week's HIIT sessions (giving my body - moreso my knees - another day of "recovery" from running; I haven't NOT run this much in a long time and it feels odd). Quads were burning and on the fourth effort, I felt myself falter a little, pushing the pace for the last four efforts...Sat in the sauna for half an hour after my brief HIIT session...Then out to the pool, holding myself under the water for close to 2.5 minutes this time. Is it strange that the ONLY time I have felt CALM and truly at peace over the last week is when I am underwater, FORCING myself to stay there, my lungs and heart burning, WANTING to stay there?...Then into the spa, for the massage on my legs from the jets...Finishing off with stretching after a quick shower back in my room (since I was shivering when I got out of the spa)...NO resistance session today, since yesterday had my left wrist pretty bad re pain and I want to give it some time to "recover" - as well as my shoulders, which have been aching again all night and morning. No Full-Body session this week, since it IS my LAST "deload" week for a couple of months, so going to take what little rest I CAN...Feeling utterly drained - if only my MIND would STOP (not that I don't mind some of what's playing in there, but I DO need to REST)...

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    keep up the good work Rosie. your very motivational and a hard worker and I like that.

    I agree with truthornothing, a person must back off at times and learn when they can train hard(your body will let you know)

    like that Kenny rogers song youve got to know when to fold them and when to roll (I think thats hows it goes Ive never heard it but someone told me the words to it)
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    Good night 3 alarms!!! I thought I was the only one that did that lol. Good workouts again girl and yeah I agree we can push very hard, but eventually we all gota take a little break. Key word little lol. I know some that will say 2 weeks is a break. I can't go that long. Two days off if feeling crappy is the most I can go.
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    Quote Originally Posted by John Smeton View Post
    keep up the good work Rosie. your very motivational and a hard worker and I like that.

    I agree with truthornothing, a person must back off at times and learn when they can train hard(your body will let you know)

    like that Kenny rogers song youve got to know when to fold them and when to roll (I think thats hows it goes Ive never heard it but someone told me the words to it)
    Cheers, John

    It definitely does indeed - believe me, I KNOW! Doesn't mean I don't like to push the limits though - just getting a little wiser and maybe a little more "cautious" (since it seems to break easily now) as I get older...


    Quote Originally Posted by packers6211 View Post
    Good night 3 alarms!!! I thought I was the only one that did that lol. Good workouts again girl and yeah I agree we can push very hard, but eventually we all gota take a little break. Key word little lol. I know some that will say 2 weeks is a break. I can't go that long. Two days off if feeling crappy is the most I can go.
    Well, usually only one at 0330 to wake up and another at 0430 to let me know it's time to go for my run, but since my sleeping patterns have been so bung lately, I'm setting more alarms to try and get up at the right time. As it is, last night I slept from ~2000-2319 and now are wide awake, so you can see just how screwed up they are...Yes, a LITTLE break. After last year though, I've figured that even a complete week off resistance training ONLY (i.e. still doing 3-6 days re 20 minutes of cardio) is DETRIMENTAL for my body and a "week off" has to include at least 4-5 days of training inclusive of 1-2 resistance sessions. Takes me back to my cycling days, when I would have ~2 weeks off training ALL year! I need to be like THAT again - although a "week off" after every 16-20 weeks now will be ok (which turns out to about the same)...

    On another note, have a HAPPY and VERY BLESSED EASTER everyone!

    ~Rosie~
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    Quote Originally Posted by Rosie Chee View Post
    Cheers, John

    It definitely does indeed - believe me, I KNOW! Doesn't mean I don't like to push the limits though - just getting a little wiser and maybe a little more "cautious" (since it seems to break easily now) as I get older...

    ~Rosie~
    This is music to my ears, I sometimes get a little worried that you push yourself too hard, well I think it's a fact that you do in fact, lets not mix words. Using a little caution and wisdom is something that has helped me tremendously. I am the oldest out of all of us I think but I spend the least amount of time injured. I still push myself to the brink but, I have better awareness of where the brink is and less stuborn about pushing beyond it. I still think we have to be on the edge, I just don't think we should be going beyond it too much if you get my drift.

    Another big difference between you and I is you say you have to train, I say I love to train... but I have to too I suppose so it's a good thing I love too lol... One way we are very similar is we get so much from bringing this joy to others... I love changing peoples lives and surrounding myself with positive people. I hope you are finding the same joy in your training as the people you help and are taking time out of you're day to feell good about yourself cuz you are beautiful inside and out for what you do and how you look. Happy easter
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    This is music to my ears, I sometimes get a little worried that you push yourself too hard, well I think it's a fact that you do in fact, lets not mix words. Using a little caution and wisdom is something that has helped me tremendously. I am the oldest out of all of us I think but I spend the least amount of time injured. I still push myself to the brink but, I have better awareness of where the brink is and less stuborn about pushing beyond it. I still think we have to be on the edge, I just don't think we should be going beyond it too much if you get my drift.

    Another big difference between you and I is you say you have to train, I say I love to train... but I have to too I suppose so it's a good thing I love too lol... One way we are very similar is we get so much from bringing this joy to others... I love changing peoples lives and surrounding myself with positive people. I hope you are finding the same joy in your training as the people you help and are taking time out of you're day to feell good about yourself cuz you are beautiful inside and out for what you do and how you look. Happy easter
    You're very sweet, but you don't need to worry about me, Doug

    Yes, I HAVE to do it. I may as well be dead otherwise, and no one wants to "live" (or be) like that.

    Yes, I love helping others and seeing the difference what I can do can make in their lives - it is an amazing feeling knowing that you are making positive changes in the lives of others, and such a surprise when you get told or messages from random strangers that you have "helped them. Truly nothing more rewarding than that (thus far - I say this because I know that there are things in life NOT related to training, etc. that are truly blessed and rewarding and can also make a huge difference in others' lives)...Unfortunately, whilst I am happy during training, there is no joy in it, Doug, and sometimes it honestly feels more like a job than a passion, but it must be done, that's all there is to it...Happy Easter, my friend - thank you always for your encouragement and uplifting words

    ~Rosie~
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    Review of Finaflex-Redefine Nutrition's G8 (Lemon Freeze flavour)


    Because of my screwed up sleeping patterns, Doug suggested that I try G8, and Al was kind enough to send me a tub to use, to see if it made a difference. It DID - although not the way you might expect (explained below) - and this is what happened...


    What is it?


    For more information on G8, review Finaflex-Redefine Nutrition :: G8.


    Formula: The formula was actually what intrigued me about G8 and the only reason I said "yes" to trying it [since every other natural Growth Hormone booster - aside from IGF-2 - has NOT worked with my body and screwed me up for quite some time on cessation of use (explained below)].

    Smell: Like lemon scented dishwashing liquid.

    Taste: I am not a fan of Lemon flavour in general, but the Lemon Freeze G8 flavour was downright nasty and almost like drinking chalk (if you ground it up) - one of the worst tasting supplements I have ever used.

    Mixability: G8 mixed well with water. No clumps, although a little bit of bubbles on settling.

    Texture: Like fruit juice once the "bubbles" settled.

    ELEVATE

    Growth Hormone Levels: Although I would have liked to see the changes in my Growth Hormone levels from pre to post-G8, I did not have bloods done. That said, Growth Hormone contributes to muscle growth and leanness in females, and I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8].

    Mood and Overall Sense of Feeling: During my use of G8 my mood was all over the place due to external circumstances.

    Sex Drive and Libido: Libido was up and down when using G8 - rather high during the first week, subsiding a little into the next. Regardless, circumstances meant I didn't do anything about it.

    RESTORE

    Insulin-Like Growth Factor Levels: Although it would have been interesting to see the changes in my Insulin-Like Growth Factor levels from pre to post-G8, I did not have bloods done. As mentioned above under "Growth Hormone Levels", "I definitely noticed an INcrease in muscle mass - particularly in my delts and arms (even though bodyfat INcreased, definition also became stronger) - over the period of my use of G8 [although my training was slightly above my Maintenance training levels and my caloric consumption was almost ~3,000 in excess of my Maintenance calories, any muscle gains cannot be solely attributed to G8]."

    Dopamine and Serotonin Levels: Although I would have liked to see the changes in both my Dopamine and Serotonin levels from pre to post-G8, I did not have bloods done. That said, I have a Dopamine IMbalance - one of the reasons why most natural Growth Hormone boosters have the OPPOSITE than INTENDED effect on me (yes, I know, my body is screwed up) - with mine being TOO LOW. Not only that, but my Adenosine levels are too HIGH, which comes into play as well.

    Self-Confidence: Supplements don't have an effect on my self-confidence.

    RECOVER

    Recovery: My recovery was good. I was training pretty hard, upping the intensity each time as I could. My second week using G8, I upped the intensity in resistance sessions by a reasonable amount (which has contributed to my joint conditioning worsening), albeit going a little "easier" re pm cardio, using the Recline Bike instead of a 7-mile Run, due to the increasing pain in my knees.

    Sleep: Sleep was all over the place (see "Sleeping Patterns" under "Other Notes" below), with the first week I was using G8, UNable to sleep for ~1.5 days, and then - very likely because of the heavy training and lack of sleep for ~1,5 days - slept for almost HALF a day. Sleep, when got, was VERY deep and Uninterrupted, although I most often woke very groggy, not wanting to get up and it taking some time to, feeling like someone was trying to drill a hole in my head.

    OTHER NOTES

    Other Effects: Despite being HIGHLY stressed (one of the only two instances when my skin can be affected negatively) and during the only time I might see a blemish or two, it was surprisingly NOT affected by the circumstance, as clear and smooth as ever, which was nice...Appetite was also drastically elevated during my use of G8, moreso than my "usual", and for the two weeks of using G8, I was eating ~10,000 calories on the "days" when I was AWAKE, bringing me out at an average close to ~7,000 calories per day (since on a couple of days I did not eat at all, due to rising and training hours) - no wonder my body composition (see "Body Statistics" under "Other Notes" below) concurrently changed so drastically (my Maintenance calories are ~4,300 a day)....

    Cliffnotes on observations during use and week-post cessation of use of G8:

    Training Schedule
    Week 1 - four resistance sessions, three days of double cardio (two done on cardio only days, the other on Full-Body day, two done re 7-mile run); training all done from ~2200 (instead of usual start from ~0430)
    Week 2 - four resistance sessions, three days of double cardio (two done on resistance training days, only one done re 7-mile run); day off this week on Tuesday instead of Sunday; training all done from ~0530 (instead of usual start from ~0430)
    Week post-cessation of G8 - "easy/deload" week with only three days of resistance training and four days of cardio, only one session of running (normally would do 5-7 runs a week)

    Sleeping Patterns
    Week 1 - no sleep for 1.5 days and then sleep for almost half a day
    Week 2 - slept for 4-5 hours daily, albeit all over the place, falling sleep time INconsistent
    Week post-cessation of G8 - with the exception of Monday (where no sleep at all) and Sunday (where slept for ~10 hours), rest of the week sleeping for ~1 hour early in the day and then 3-5 hours later in the day most days, waking with appetite HIGH

    Body Statistics
    Start pre-use of G8 - 8% bodyfat at 108.4 pounds
    End of Week 1 - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
    End of Week 2 - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; +2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
    End of Week post-cessation of G8 - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; +2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)

    CONCLUSION

    Overall: This is rather difficult for me to do, since G8 DID give me great sleep - when I slept: Deep, UNdisturbed, and restful. BUT, it also severely messed up my sleeping patterns (which, honestly, even though they have had their moments of being on track, have not been the same since I came to the US), which I did not enjoy. And the OTHER effects I experienced, especially re appetite (although this can also be attributed to training heavily and being awake for more than a day many days), I did NOT appreciate (given what my appetite is ALREADY like).

    Would I use it again? I actually STOPPED using G8 after two weeks of use because, despite the awesome sleep it gave me, it was (and still is) DRASTICALLY affecting my sleeping patterns, which in turn was having some very UNwanted effects re other factors. So, no, I would not use G8 again myself personally.

    Would I recommend? If one is looking for extreme deep and rested sleep, and they have had no issues (like I have) using natural Growth Hormone boosters in the past, then yes, I might recommend G8 (any recommendation/s I made re supplements are based on what will be best for that individual re their goals and needs and other personal factors, etc.).
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    A Beautiful Mess


    MOTIVATIONAL QUOTE OF THE DAY

    "Always remember to tell the person that you love the most that you love them. Life is too short in this day and age." - Laria Corney

    For the complete Motivational, review Those You Love | WPM Women.


    TRAINING

    Monday

    HIIT Skip:
    a. 4 min easy
    b. 8 x 20 sec effort/10 sec rest
    c. 2 min easy

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Behind-the-neck BB Military Press 4 x 10, 9, 8, 7
    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 10, 9, 8, 7
    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 10
    12. Skip 2 x 100 revolutions
    SuperSet G -
    13. Stiff-Legged DB Deadlifts (DB to touch floor) 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 @ 102-106 rpm

    Stretch 20 min

    Didn't get to sleep until just after 0230, and despite waking to my 0330 alarm, the one hour was not enough from the stress and upset of the last few days, so I allowed myself to go back to sleep, eventually rising just after 0800, giving me between 5-6 hours of broken sleep...Both shoulders were painful on waking, twinging throughout the day, and left wrist had to be strapped up again. I almost put off this training session until Tuesday (but didn't since the next two weeks are CRUCIAL), because my head was pounding almost from the time I woke, and I felt like I was going to fall over, even sitting down (long before training was even a consideration), experiencing vertigo in spurts throughout the day...Done late at night, finishing not long before midnight. NOT a good session! Started out with skipping, deciding to do HIIT in this mode instead of using the treadmill - the treadmill may have been kinder on my lower legs and knees to be honest, since I felt like I was crushing my lower legs with almost every revolution, like I was landing very heavy on my feet, which was interesting (and a little disconcerting, considering skipping plays an important role in my resistance sessions)...Anyways, ignoring the niggles in my mind, I started on my weights. From the very first set of Behind-the-neck BB Military Press I knew it wasn't going to be one of my better sessions, but still tried to push through - same weight as last week but reps were very much lowered, "stopped" not by the pain in my shoulders, but because my left wrist was "giving out". Skipping was a gritting of teeth and angry expression. Rear Flyes were extremely painful and AWKWARD, and I had to pause for a second from the eighth rep on each set to "settle" my left wrist. BB Military Press was similar, although for my third set, I probably COULD (and should) have done an extra rep. Plate Hammer Raises were very painful not just on my left wrist, but biting deep into both shoulder/biceps' tendons, making each rep an effort not to just throw the plate down on the floor in frustration (yes, it was THAT kind of session). Not in the most tolerable of moods, I headed over to the DB rack for Single-Arm Lateral Raises, selecting the same weight as last week, but not managing as many reps, my right side ok for the most part, but my left wrist in agony, the effort visible on my face with each rep. Started experiencing vertigo after my second set, vision blurring, and I had to REALLY concentrate on my skipping and then hold onto a bench between my supersets. Stayed with the DB and the same weight for Lateral Raises, hoping that TOGETHER would be better than single on my left wrist, and it was a little easier, but not really. With the light-headed dizziness plus in-and-out vision, I took the "safer" route of doing Stiff-Legged Deadlifts on the FLOOR (with DB), deliberately doing less reps here (they're not really important and I don't need that many reps, only doing them to continue to help "balance out" my quads). Finished off with Swissball Leg Curls, really focusing on the exercise. Was definitely relieved once my last set of skipping was completed...Didn't even want to sit on the Recline Bike, but I did, because post-weights cardio has become essential to my conditioning, legs moving slow, pain in the inferiomedial aspect of my LEFT knee (the knee which had, surprisingly, been giving me the most issues during my resistance session and having to be favoured)...Back in my room, showered, did my stretching, took six scoops of RecoverPRO, and went immediately to bed, passing out not long after...

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    Wow, just got caught back up. Nice and honest review of G8, my only complaint about G8 was having an extremely hard time waking up the next day. Since the ONLY time I have to workout is in the morning accidentally snoozing the alarm too long or turning it off became a bit too easy for me, and getting up just got harder. Now I use it when i really need some sleep but if I take more than a half scoop it is hit or miss on me getting up at 3:50AM the next morning.

    Rosie, have you given any thought to your knees hurting due to low estrogen levels from the ERASE Pro? It just occurred to me while reading about your complaints and then you mentioning getting ready to start your 3rd bottle of it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
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