The Female Terminator Strikes Back Armed with ANs Ultimate Cutting Stacks

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  1. Smile You Rang?


    Quote Originally Posted by Guejsn View Post
    You know something like that would never work on ME, LOL. Anyone can wear a uniform, boys. Whether or not you can challenge me and make me think is something else (right, Sean?)...
    But of course Rosie Babe! Thats the fun part.

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  2. Day 35


    0800 - Rollers:
    a. 4 min @ 75-80% est. HRmax in 39x18 (110-112 rpm)
    b. 10 min @ 80-85% est. HRmax in 39x16 (108-110 rpm)
    c. 15 min @ 85-90% est. HRmax in 39x16 (110-112 rpm)
    d. 1 min in 39x18
    Head felt like it was going to explode when I woke up; making for an interesting lot of training, today, since it's the LAST thing I felt like doing!...Got real sweaty today; all clammy and cold kind of sweaty, though. And while my skin was burning up, inside I felt (and STILL feel) like an icicle! Hips were ok, and no problems with anything else. Upped the pace when my HR started to drop. At 20 minutes I felt like I was going to pass out or something, and had to steady myself with a hand on the wall. But, hey, managed to pull through and keep going and finish the session. Felt like I was somewhere else when I got off the rollers.

    0900 - Chest:
    1. Flat BB BP 4 x 6, 5, 4, 3 (2 min recovery)
    2. Inc BB BP 4 x 6, 5, 4, 3 (2 min recovery)
    3. P/U (feet on bench) 4 x 10, 8, 6, 6 (1 min recovery)
    4. Inc DB BP 4 x 6, 5, 4, 3 (2 min recovery)
    5. Cable Flyes 2 x 12 (1 min recovery)
    Interesting session today, to say the least. My mood was ok heading into the gym, but as soon as the first set was over, it was like Rosie had done an about turn. I was aggressive and getting pissed off and really wanted to pummel a boxing bag! The aggression lasted right up until Inc DB BP; and it didn't help me any lifting, either. That's the ****tiest I have been in the gym in a LOOOONG time (and even my training partner didn't really want to be around me today!). As for the actual session: rests became 2 minutes (waiting for training partner to finish his sets between mine), which, I guess, was ok (and made the session twice as long as it would have been otherwise). Lift on last set of Flat BB BP was 20% increase from first set, Inc BB BP weight increased 25% by last set from first set, and 16% increase in lift from first to last set on Inc DB BP (weight only 2kg off total used during Inc BB BP!)...During Flat BB BP had a massive pain in the BACK of my head. Had to really take a few breathers in bwteen sets. Lateral delts (both sides) had a sharp, throbbing pain in them throughout most of the session, with the left side getting worse as the session went on. It was an ok session for how ****ty I was, and how much my body did NOT want to be there.

    1038 - Stretch 20 min.


    Sleep - Time and Quality: ~2200-0700 (waking at 0423), so ~9 hours sleep. Woke up from a very unpleasant dream...

    Mental Alertness/Focus: Had a 'thick' head since I woke up. Haven't bothered to take any painkillers, since they are all INeffective on me. Don't really want to be doing anything where I need to THINK today; but I have to get stuck into some assignments, since I have so many due next week, from Tuesday to Friday...

    Energy: It's been there. Slow, but steady. Body feels like one big bruise...

    Motivation: Determined to get it ALL done, despite how I feel...

    Mood/Aggression: Aggression showed up! YES! Still a bit there, actually. NOT happy at all. Stressed, very.

    Libido: My body may be responsive, but my head is certainly not catching up any time soon...

    Endurance: Good. As always.

    Strength: Up 16-25% (even though lower reps), but still UP.

    Quality of Training: Good. Surprisingly.

    Pump and Vascularity: Definite pump...Vascularity strong in forearms and hands mostly, today; and before and after the gym, as opposed to when IN it...

    Muscle Hardess/Density: Arms still hardening. And butt...

    Body Composition and Look: Upper body leaning, definitely. Breasts are noticeably less full, too (I am getting closer to what I consider 'lean' on me...)

    Overall Sense of Feeling: Like absolute ****e (but not as much blood today, which is a good sign)...Overall, pleased that I did my training. Now not really wanting to do much but either blob or sleep...I am still burning up, but am freezing inside, in my bones (if you know what I mean)..."Hot on the outside and cold on the inside", as someone said, LOL...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
    •   
       

  3. Overview of Week 5


    BODY STATISTICS

    Body mass: 52.5 kg (i.e.115.5 pounds)
    Body composition: 10.5% BF

    Comments: At 52.5kg and 10.7% BF I had 46.8825kg LBM and 5.6175 kg BF. At 52.5kg and 10.5% BF I have 46.9875kg LBM and 5.5125 kg BF.That's an INcrease of 0.105 kg (i.e. 0.231 pounds) of LBM and a DEcrease of 0.105 kg (i.e. 0.231 pounds) of BF...So, gained a little LBM this week; that's good. Still losing BF slowly, but steadily.


    BLOOD STATISTICS

    RBC: 5.3 x 10E12/L (Normal range 3.9-5.5)
    Hb: 108 g/L (Normal range 115-155)

    Comments: NOT good at all. Low Hb will definitely be contributing to the fatigue I have been feeling all week (as well as the being sick). RBC 'normal', though.


    RESTING HEART RATE: 33 bpm.


    DIET

    Four higher CHO/calorie days this week. I must say that, although body composition didn't change a lot this week, I DIDN'T lose any LBM, like I did last week, when I pretty much had NO high calorie days. So, know that I do better with a few chucked in there. Sore throat has meant a few days when I haven't felt like eating, and I've had to force myself to, or eaten nothing all day and then a lot at night; got to STOP that.

    Second week without IGF-2. DOMS has been excessive. Miss IGF-2 already. I may just do the 2 weeks off, and then start back on it again next week.

    Haven't really noticed that the Osteobolin-C is doing anything. I am going to give it one more week, and up the dosage from 3 to 5 caps, twice daily, and see what happens. If nothing changes after another week, then I'll stop using it.

    Also decided to stop using Drive, since I'm not really noticing that this product does a lot for me. I seem to get the same effect just using the RPM and NeoVar Recomped (and Posiedon-BA) at the moment. Will see about adding it back in at a later date.

    So, new supplement usage and dosings for next week:
    RPM 1 x 2 per day (40 min pre-gym, and on non-gym days 60 min pre-cardio).
    NeoVar Recomped- 2 x 2 per day (40 min pre-gym and asap post-gym, and on non-gym days 40 min pre-cardio and asap post-cardio).
    Lipotrophin-PM - 2 x 2 per day (first thing in the morning and last thing at night).
    Osteobolin-C - 2 x 5 per day (just after breakfast and dinner).
    Posiedon-BA 3 serves per day (first thing in the morning, 30 min pre-gym (on non-gym days 30 min pre-afternoon tea), and last thing at night).
    Calcium supplement 1 x per day.


    TRAINING

    Managed all but one training session this week. Had one day off, and then another (but did power testing that day, so not really 'off', per se). Even though I've felt like absolute ****e, training has been good. Back resistance session was a little 'weak', but am still going well and strong with everything else...Have decided NOT to do a weekly Legs resistance session, since the rollers are enough for them.

    Resistance sessions henceforth are:
    Day 1 - Shoulders/Traps/Abs
    Day 2 - Arms
    Day 3 - Back/Abs
    Day 4 - Chest
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  4. Quote Originally Posted by DAdams91982 View Post
    Yeah... ummmm... detail..... that it!!!

    Adams
    Why yes...... it does have a double meaning lol!

    Rosie knows about detail!

    Evolutionary Muse - Inspire to Evolve
    Legendary


  5. Quote Originally Posted by Trauma1 View Post
    Why yes...... it does have a double meaning lol!

    Rosie knows about detail!
    You should be military.... your attention to detail is uncanney.

    Adams
    The Historic PES Legend
    •   
       


  6. Quote Originally Posted by DAdams91982 View Post
    You should be military.... your attention to detail is uncanney.

    Adams
    Lol! I wanted to be a navy seal when i was 18, however instead i went to nursing school.

    Oh - i like being a murse i guess!

    Being a seal or some type of special ops would have been pretty badazz though!

    Evolutionary Muse - Inspire to Evolve
    Legendary


  7. Quote Originally Posted by Trauma1 View Post
    Why yes...... it does have a double meaning lol!

    Rosie knows about detail!
    Well, once the big stuff is sorted, it's the attention to detail that separates the best from the rest (and let's be honest; who really wants to be part of 'the rest'?!)...


    Quote Originally Posted by DAdams91982 View Post
    You should be military.... your attention to detail is uncanney.

    Adams
    Who, me or Trauma? (Although he answered that, LOL). Funny you should say that, since I passed my prelims and was accepted for my Wings in the RNZAF when I left school...Instead I took a year off, and started my Bachelor of Science majoring in Mathematical Physics (for the aeronautical engineering side of things), and discovered that my first cycling coach was right: the Airforce or the Military was NOT the career for ME; I have to be involved in the sporting/health and fitness world, else I will never be happy. (Besides, don't think I would do too well at being yelled at and told what to do all the time; my temper might flare, LOL...)


    Quote Originally Posted by Trauma1 View Post
    Lol! I wanted to be a navy seal when i was 18, however instead i went to nursing school.

    Oh - i like being a murse i guess!

    Being a seal or some type of special ops would have been pretty badazz though!
    Each career has their good points (and both help people, just in different ways). A career in an area that we love makes it more of a passion that JUST a job, is how I approach it. I could never do something that earnt big money just because I had the talent for it (like accounting, etc., that everyone tried to push me towards); I would get bored, or end up not putting in my best, and that's just not me...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  8. Day 36


    0910 - HIIT Rollers:
    a. 4 min @ 75% est. HRmax @ 110 rpm in 39x18
    b. 8 x 20 sec effort/10 sec easy in 39x16
    c. 1 min in 39x18
    d. 5 min @ 85-90% est. HRmax @ 110 rpm in 39x16
    e. 5 min @ 90% est. HRmax @ 110-112 rpm in 39x16
    f. 1 min in 39x18
    Felt GOOD today. No stuffy head or migraine or blood like the last few days...Efforts were good. The first couple felt like they were a bit longer than 20 seconds, but then they always do. The rest were fine. Was trying to really get my HR up today, but it only ranged from 181-185 bpm, hitting 188 bpm after the LAST effort. Still, pleased with my efforts, though. My hips didn't hurt today. Legs were fine...Since it seemed 'easy' at 85-90% HRmax, I upped the pace ever so slightly for the last 5 min, and the body handled it well.

    1000 - Stretch 23 min


    Sleep - Time and Quality: ~2200-0753 (waking at 0142, 0315, and 0655), so nearly 10 hours sleep. The body must have soooo needed it! When I went to bed there was such a physical pain in my head that I just wanted to claw it out...Sleep was not deep, nor dark. Broken, and full of disturbing dreams. Restless...

    Mental Alertness/Focus: Good. No migraine today After lunch I will settle down and do 6-8 hours of study...

    Energy: Good. After I stretched I danced round for a bit. After yesterday it just feels so good to be feeling almost back to normal!

    Motivation: Always better when one feels good. It's a bit of a stretch on days like yesterday (but still did the rollers and gym), so no one can fault the determination...

    Mood/Aggression: No aggression (yet), but I will need that boxing bag after my Business presentation tomorrow for a good vicious pummelling...Today, though, it will just be smiles to hide any pain left...

    Libido: Picking up again...

    Endurance: Good.

    Strength: N/A.

    Quality of Training: Definitely going to start getting even better!

    Pump and Vascularity: Not much of a pump today...Vascularity most prominent in forearms and hands...

    Muscle Hardess/Density: Arms painful and hard...

    Body Composition and Look: Midsection is starting to look more like the way I can be happy with!

    Overall Sense of Feeling: A million times better than yesterday (it must have been the turning point). Sore throat is gone. Blood is gone. Migraine is gone. The back of my head and neck is still a little 'achy', but that's barely noticeable...It's not my head that's hurting today...Kick, Sean, kick
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  9. Quote Originally Posted by Guejsn View Post

    Each career has their good points (and both help people, just in different ways). A career in an area that we love makes it more of a passion that JUST a job, is how I approach it. I could never do something that earnt big money just because I had the talent for it (like accounting, etc., that everyone tried to push me towards); I would get bored, or end up not putting in my best, and that's just not me...
    Well said rosie. My passion truly is medicine. I know that in the end of the day i made the right choice.

    I can honestly say that i love being an emergency room nurse. Everyday is a new challenge.

    Evolutionary Muse - Inspire to Evolve
    Legendary


  10. Quote Originally Posted by Trauma1 View Post
    Well said rosie. My passion truly is medicine. I know that in the end of the day i made the right choice.

    I can honestly say that i love being an emergency room nurse. Everyday is a new challenge.
    And if Grey's Anatomy has any truth behind it, then you get to see some of the stupid shlt people are capable of.

    Wait... did I just admit to watching that?

    Adams
    The Historic PES Legend

  11. Quote Originally Posted by DAdams91982 View Post
    And if Grey's Anatomy has any truth behind it, then you get to see some of the stupid shlt people are capable of.

    Wait... did I just admit to watching that?

    Adams
    My wife likes it too and she's also a nurse. It has some truth to it, however much of it is completey false and fabricated to an extent. I will say this much, all the love drama crap does exist to some extent in EVERY E.R. i've ever worked in. Even in my current job some guy just divorced his wife to be with a recently divorced woman. I stay FAR FAR away from the drama!

    Evolutionary Muse - Inspire to Evolve
    Legendary

  12. Talking Thats because your a smart man...lol


    Quote Originally Posted by Trauma1 View Post
    My wife likes it too and she's also a nurse. It has some truth to it, however much of it is completey false and fabricated to an extent. I will say this much, all the love drama crap does exist to some extent in EVERY E.R. i've ever worked in. Even in my current job some guy just divorced his wife to be with a recently divorced woman. I stay FAR FAR away from the drama!
    Drama, drama, drama...please save it for your mama...lmao. Glad to hear you keep yourself out of that BS Trauma...your a smart man so it comes as no surprise!

    Cheers Brutha Man!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
  13. Smile Wish granted...lol


    Quote Originally Posted by Guejsn View Post
    0910 - HIIT Rollers:
    a. 4 min @ 75% est. HRmax @ 110 rpm in 39x18
    b. 8 x 20 sec effort/10 sec easy in 39x16
    c. 1 min in 39x18
    d. 5 min @ 85-90% est. HRmax @ 110 rpm in 39x16
    e. 5 min @ 90% est. HRmax @ 110-112 rpm in 39x16
    f. 1 min in 39x18
    Felt GOOD today. No stuffy head or migraine or blood like the last few days...Efforts were good. The first couple felt like they were a bit longer than 20 seconds, but then they always do. The rest were fine. Was trying to really get my HR up today, but it only ranged from 181-185 bpm, hitting 188 bpm after the LAST effort. Still, pleased with my efforts, though. My hips didn't hurt today. Legs were fine...Since it seemed 'easy' at 85-90% HRmax, I upped the pace ever so slightly for the last 5 min, and the body handled it well.

    1000 - Stretch 23 min


    Sleep - Time and Quality: ~2200-0753 (waking at 0142, 0315, and 0655), so nearly 10 hours sleep. The body must have soooo needed it! When I went to bed there was such a physical pain in my head that I just wanted to claw it out...Sleep was not deep, nor dark. Broken, and full of disturbing dreams. Restless...

    Mental Alertness/Focus: Good. No migraine today After lunch I will settle down and do 6-8 hours of study...

    Energy: Good. After I stretched I danced round for a bit. After yesterday it just feels so good to be feeling almost back to normal!

    Motivation: Always better when one feels good. It's a bit of a stretch on days like yesterday (but still did the rollers and gym), so no one can fault the determination...

    Mood/Aggression: No aggression (yet), but I will need that boxing bag after my Business presentation tomorrow for a good vicious pummelling...Today, though, it will just be smiles to hide any pain left...

    Libido: Picking up again...

    Endurance: Good.

    Strength: N/A.

    Quality of Training: Definitely going to start getting even better!

    Pump and Vascularity: Not much of a pump today...Vascularity most prominent in forearms and hands...

    Muscle Hardess/Density: Arms painful and hard...

    Body Composition and Look: Midsection is starting to look more like the way I can be happy with!

    Overall Sense of Feeling: A million times better than yesterday (it must have been the turning point). Sore throat is gone. Blood is gone. Migraine is gone. The back of my head and neck is still a little 'achy', but that's barely noticeable...It's not my head that's hurting today...Kick, Sean, kick
    You know I'm there pushing ya....KICK...get it going chic! BTW...glad to hear your somewhat getting better.

    Cheers Rosie Babe!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  14. Quote Originally Posted by Trauma1 View Post
    Well said rosie. My passion truly is medicine. I know that in the end of the day i made the right choice.

    I can honestly say that i love being an emergency room nurse. Everyday is a new challenge.
    That's how it should be! I don't know that I could handle working in a hospital for very long. I used to work (mostly night shifts) in the mental health ward at Taranaki Base Hospital when I lived in New Plymouth, which is quite a bit different to being in the 'regular' part of the hospital; but, still, I hate being in hospitals (makes me wonder how I lasted so long there!).


    Quote Originally Posted by DAdams91982 View Post
    And if Grey's Anatomy has any truth behind it, then you get to see some of the stupid shlt people are capable of.

    Wait... did I just admit to watching that?

    Adams
    Quote Originally Posted by Trauma1 View Post
    My wife likes it too and she's also a nurse. It has some truth to it, however much of it is completey false and fabricated to an extent. I will say this much, all the love drama crap does exist to some extent in EVERY E.R. i've ever worked in. Even in my current job some guy just divorced his wife to be with a recently divorced woman. I stay FAR FAR away from the drama!
    Drama happens in WHATEVER job you are. Hospitality has to be one of the worst industries for all the relationship ****e that goes on (yes, she's had some interesting jobs ). Best thing to do, as you say, is to stay AWAY from it ('course, then people try and make you the centre of it, until they get bored and find somone else to turn on...)


    Quote Originally Posted by SamBoz19 View Post
    You know I'm there pushing ya....KICK...get it going chic! BTW...glad to hear your somewhat getting better.

    Cheers Rosie Babe!
    Thanks ...Yeah, feeling loads better. Won't be needing that week off after all (thank God for that! Don't know how well my mind would have managed a WHOLE week OFF!)...Done some study (not as much as I should have, but at least I'm actually DOING it this time, LOL)
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  15. Day 37


    Quick note before I start: The rest of this week I will be taking 10 caps of Osteobolin-C per day, split into 4 doses (3 caps first thing in the morning, 3 caps 30 min pre-gym (or 30 min pre-cardio, if it's a non-gym day), 2 caps immediately post-gym, and 2 caps last thing at night). So, let's see how it goes. Thanks, Sean, honey, for your help here


    1250 - Box:
    a. 4 x 55 sec bagwork/20 sec off
    b. 12 x 50 sec bagwork/10 sec off
    c. 1 x 30 sec right kick bagwork
    d. 1 x 30 sec left kick bagwork
    e. 2 x 10 sec off/50 sec bagwork
    Ok, session today. Rubbed my last right knuckle raw again Started off really strong. Aggressive. Angry. But dancing. Frustrated, very. Hands and feet were all over the place, constantly moving, restless. That bag took a right beating today! At 17 minutes I started to falter a little, so decided to add a few kicks in there, just to get rid of the rest of the rage. Finished strong on the last 2 reps of 50 sec...Afterwards, veins in hands were sore, and you can still see all the knots and bumps through them (happens every time I do a boxing session after a 'break'). Hopefully the painful veins won't last as long as last time...Loved the session, though...


    Sleep - Time and Quality: ~2300-0700 (waking at 0315 and 0423), so ~8 hours sleep. Very broken. Texts kept coming last night, keeping me well awake (I was already, though). No dreams, when I eventually slept.

    Mental Alertness/Focus: Been right on it since I got up. Been on edge all day, actually. Did Business Presentation to the 'dragons' today. Was kept waiting for half an hour (which wasn't cool, since I'd planned on the boxing session straight after it, and had taken all my pills as if I were training at 1200!). In there it was ok, though. I was one of only 2 groups (out of 6), who the 'dragons' were prepared to invest (up to $100,000) in! (Which is awesome (even though I don't need any outside investment to start up), since I'm going to actually put my Business Plan into effect in a month or so...)

    Energy: Been a nervous wreck of energy today. The boxing session barely cut it. I can't stay still. At home I have been dancing around the house (which isn't so great for my hips and knees, I know)...There's just so much on my mind; this week is BUSY...

    Motivation: Good. I AM going to take a week off the gym, though, this week (was due for a week off next week, but a week earlier won't matter too much), since I have 3 more assignments to get done (my busiest week of the semester this week!), and make sure that I am COMPLETELY recovered from last week...

    Mood/Aggression: A little aggressive. Still hurting a bit. Ok, though. You run with what life throws at you...

    Libido: If he keeps rising at this rate, I'm going to want to send him back to the corner...

    Endurance: Not as strong today, but still ok.

    Strength: N/A.

    Quality of Training: It's better than doing NOTHING...

    Pump and Vascularity: Not much of a pump today...Vascularity same as always, if a little LESS...

    Muscle Hardess/Density: Arms looking as hard as they feel when flexed, LOL...

    Body Composition and Look: Abs feel tight and hard nearly all the time now. Pants are getting looser, so losing size from the lower half (slowly)...Getting down close to 10% (if my breasts are any indication...)

    Overall Sense of Feeling: Relieved that one stress is over; now just another 6 to go! 4 more weeks of stress, and then a huge RELAX! Hols are already full; lots of trips away, including an overnight tramp (in the middle of winter, crazy, I know, but will be fun as), to Napier for a friend's engagement party, and back down to Wellington (for clients and a photo shoot). Busy girl, but a HAPPY busy girl...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  16. goodness gracious
    toes-on-the-nose.blogspot.com Deployed blogging

  17. Quote Originally Posted by Outside Backer View Post
    goodness gracious
    At what, babe?
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  18. Very nice rosie, keep up the good work girl!

    Evolutionary Muse - Inspire to Evolve
    Legendary


  19. Quote Originally Posted by Trauma1 View Post
    Very nice rosie, keep up the good work girl!
    Thanks, T. You can bet on it!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  20. Day 38


    0800 - HIIT Rollers:
    a. 4 min @ 65% est. HRmax in 39x18
    b. 8 x 20 sec effort/10 sec easy in 39x16
    c. 2 min @ 85-90% est. HRmax in 39x18
    d. 10 min @ 90-95% est. HRmax in 39x16
    Good session today. HR was real low starting off; was a bit of a battle to even get it to RISE! As soon as I started efforts, though, it began to creep up. Not fast, but gradually. Hmmmm...Anyways, at the end of each effort my HR was 179, 181, 184, 186, 184, 188, 187, and 189 bpm respectively, so it was slowly getting higher (NOT high enough, but maybe not long enough of an effort?)...Anyways, kept HR high for the rest of the session, and the legs weren't protesting today, either, which is a new thing. Hips and lower back were ok. Veins on tops of hands were sore, especially gripping the handlebars as tightly as I was during the efforts. Also, efforts use a lot of core, since you want all the power going through the PEDALS and not through unneccesary body movement. (I'd like to see what I could do in a sprint now...)

    0900 - Stretch 20 min.


    Sleep - Time and Quality: ~2300-0700 (waking at 0315 and 0423), so ~8 hours sleep. Was really broken. COULDN'T get to sleep very well, either (was really wide awake and THINKING), so listened to a mix of 12 Stones, 3 Doors Down, Sevendust, and Theory of a Deadman, to calm and sooth me and put me to sleep...I should really have got up at 0315, like usual, since I lay there for a while; but thought, nah, enjoy the week off and let yourself 'sleep in' (feels a little weird, doing it on PURPOSE, though...)

    Mental Alertness/Focus: Very good. I'm getting this out of the way before I set into starting the 2 assignments due on Friday...

    Energy: Still lots of restless energy in the energizer bunny. It will have to settle, though, as I will be spending the day in front of my laptop...

    Motivation: Thank you (you know who you are...)

    Mood/Aggression: No aggression...Mood is a little flat...Stones can be worn down and ice can be smashed...I was more vulnerable than you think (but you didn't hear me say that...)

    Libido: He rises and falls throughout the day. When I get 'low', especially, he hits a high note...Going to have to ignore him today, though, since I want to get this study DONE...

    Endurance: Good. Really felt it kick in at the third effort.

    Strength: N/A.

    Quality of Training: If I'm not going to be doing any resistance training, then pushing the bar higher on everything else will just have to suffice.

    Pump and Vascularity: Pump not so great...Vascularity ok. Knots and bumps in hands haven't gone anywhere...

    Muscle Hardess/Density: Calves hardening nicely...

    Body Composition and Look: Upper back is starting to look lean. Midsection is looking more the way I want (but not quite right just yet), with upper abs starting to take on that 'drawn on brick' look...

    Overall Sense of Feeling: It hurts like FCUK, Sean! ('Pages' (3 Doors Down), although you will never see the last part)...After you've given me that serious boot I need (man, you must be getting lots of kicking practice, LOL; maybe you need to change feet?), then a hug would be nice...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  21. Smile Maybe another group you might take a liking to!


    Hey Rosie....here's another group I think you might get into if your not already. Considering your a 12 Stones fan....The Exies are good music too and along the same lines. In particular, this is my favorite song from them.

    YouTube - Broadcast Yourself.

    Its one of those songs you listen to when you need to clear your mind and put yourself back into a positive thinking type of mood.

    Cheers Rosie Babe!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  22. Quote Originally Posted by SamBoz19 View Post
    Hey Rosie....here's another group I think you might get into if your not already. Considering your a 12 Stones fan....The Exies are good music too and along the same lines. In particular, this is my favorite song from them. Its one of those songs you listen to when you need to clear your mind and put yourself back into a positive thinking type of mood.
    Thanks, Bear...It is...Guess we all have moments in our lives where we have to accept things that we would rather not, or make those decisions that tear us apart and then silently walk among you...But, hey, I'm strong enough to get through ANYTHING...
    Last edited by Rosie Chee; 06-04-2008 at 06:09 PM. Reason: I'll say the rest in e-mails...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  23. Day 39


    0810 - Rollers:
    a. 2 min @ 70% est. HRmax (110-112 rpm)
    b. 5 min @ 85-90% est. HRmax (115-118 rpm)
    c. 5 min @ 90-95% est. HRmax (118-120 rpm)
    c. 8 min @ 95% est. HRmax (123-125 rpm)
    Yeah, staggered it a bit today. It was good. HR was a bit of a battle to get up. Legs were absolutely NOT liking me for the last 8 minutes. But it felt good to be pushing my body through something that it wasn't sure it wanted to be doing. I was going to go for 30 minutes, but at 20 minutes I was over it already (mind too far elsewhere), and decided to do some abwork and a few calisthenics...

    0834 - Abs/Calisthenics:
    a. 2 x [a. swissball crunches (feet on wall, 90 degree knee flexion) x 25, b. swissball double-leg lifts x 25] (30 sec recovery)
    b. 1 x 2 min bridge (30 sec recovery)
    c. 5 x [a. squat thrusts x 10, b. boxer's push-ups (i.e. plyometric push-ups, where push up, hands off ground, and clap between) x 10] (10 sec recovery)
    d. 1 x 2 min bridge
    Man, those swissball crunches I really felt! The boxer's push-ups took the most out of me; my heart was going fast as, and my arms were tiring with each rep! Arms were incredibly pumped afterwards (no wonder, LOL). But I enjoyed the 'change of scenery'...

    0900 - Stretch 27 min


    Sleep - Time and Quality: ~ 2300-0700 (waking at 0315 and 0423), so ~8 hours sleep. Again. Some dreams. Not as disturbed as the last few nights. Slept a little deeper. (The body is still waking early, though; next week will be back to 'normal'...)

    Mental Alertness/Focus: Been there. Started one assignment this morning; now need to move on and get BOTH done for tomorrow's 1700 deadline (should be enough time...)

    Energy: Lots of restless, aggressive energy still pent up, and just waiting to get out. Tomorrow...

    Motivation: Those kicks are working, Bear

    Mood/Aggression: Flat. Aggressive (I really want to have a session on the bag today, but no, enough time has been spent with meetings and clients, and now it's time for STUDY...)

    Libido: Up and down. The more aggressive I get, the more this starts to rise...

    Endurance: Good.

    Strength: N/A.

    Quality of Training: Really making sure that this is not an 'easy' week, by any means...

    Pump and Vascularity: Pump in arms after calisthenics...Awesome vascularity through arms and hands...

    Muscle Hardess/Density: Legs keep getting harder. Glutes are, too...

    Body Composition and Look: Looking lean, especially upper back, chest, upper abs and hips...

    Overall Sense of Feeling: I'm ok. Getting there...Just need to remember that it's ice that runs in my veins, and that it won't melt in a blue flame...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  24. Day 40


    0430 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 5 min jogging
    Yep, she went out in the dark this morning. Thought, why not; it feels like forever since I did a run. Anyways, strong westerly this morning. All good, though. I felt really ok, aye. Settled into my stride and then hammered it out for 24 reps. The first few I went a little overboard, but hey, I felt good; why not expend all that energy! Besides, kinda need to get rid of some of this aggression and what better way than making the body scream! So, no aches or pains, and body just felt fantastic (which is great, considering 4.5 hours earlier I was almost ready to close my eyes and just nap for a while...)

    0500 - Stretch 20 min.


    Sleep - Time and Quality: No sleep last night. Was an all-nighter, to get those two assignments started and done that were due in today! I'm actually doing pretty good for STILL being up!

    Mental Alertness/Focus: It has been ok. A few moments there when I've been tempted to close my eyes (yes, last night, Bear, LOL; but I came right after a while, and didn't even take any no-doz, so that is a first all-nighter not drugged up to the eyeballs on caffeine, LOL)...At 1400 I just stopped. I'd had enough! Which is not really like me. I just edited it, and will just hope that the 200 words (we were allowed 1000!) for the last part of one assignment will be ok (the lecturer likes MINIMAL everything (miminal but quality), so I might be sweet...)

    Energy: Well, been in front of the laptop since like 1800 last night (apart from run and stretch and shower and when went to print off and hand assignments in)...So, all energy is still pent up, really...Got told at school that I looked "shattered"...Not feeling just there yet, but it IS the first all-nighter I've done without going to sleep at 1200-1300 (since I couldn't really, LOL...)

    Motivation: Yeah, there. Just a few more stresses left, and right back into the IGF-2 (man I have missed that!) and training as if I'd been STARVING, next week!

    Mood/Aggression: A little silly, probably; you know how you get when you're tired, but don't quite want to admit it...You start laughing and then wonder why you can't stop, LOL...Ah, well, at least it's an improvement on the last few days...

    Libido: He will probably be high tonight (when I am falling asleep...)

    Endurance: Stamina she HAS!

    Strength: N/A.

    Quality of Training: Loved it. Good to mix things up. Keep the body guessing...

    Pump and Vascularity: Not much of a pump...Vascularity, now that I am NOTICEABLY leaner, is always there in arms and hands and feet..

    Muscle Hardess/Density: No IGF-2 and no Drive, and they're STILL hardening. Be good back on IGF-2, then...

    Body Composition and Look: Look the leanest I have since January. Upper body, upper midsection, Adonis belt, legs...All but that small excuse of a belly, really (and that will be gone soon enough...)

    Overall Sense of Feeling: RELIEVED. She did in mere hours what everyone else has been spending weeks on!...So, little break, and then the meta-analysis has no more grace left on the weekend...It's so close to being OVER...
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
  25. Smile Glad I could be of assistance!


    Quote Originally Posted by Guejsn View Post
    0430 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 5 min jogging
    Yep, she went out in the dark this morning. Thought, why not; it feels like forever since I did a run. Anyways, strong westerly this morning. All good, though. I felt really ok, aye. Settled into my stride and then hammered it out for 24 reps. The first few I went a little overboard, but hey, I felt good; why not expend all that energy! Besides, kinda need to get rid of some of this aggression and what better way than making the body scream! So, no aches or pains, and body just felt fantastic (which is great, considering 4.5 hours earlier I was almost ready to close my eyes and just nap for a while...)

    0500 - Stretch 20 min.


    Sleep - Time and Quality: No sleep last night. Was an all-nighter, to get those two assignments started and done that were due in today! I'm actually doing pretty good for STILL being up!

    Mental Alertness/Focus: It has been ok. A few moments there when I've been tempted to close my eyes (yes, last night, Bear, LOL; but I came right after a while, and didn't even take any no-doz, so that is a first all-nighter not drugged up to the eyeballs on caffeine, LOL)...At 1400 I just stopped. I'd had enough! Which is not really like me. I just edited it, and will just hope that the 200 words (we were allowed 1000!) for the last part of one assignment will be ok (the lecturer likes MINIMAL everything (miminal but quality), so I might be sweet...)

    Energy: Well, been in front of the laptop since like 1800 last night (apart from run and stretch and shower and when went to print off and hand assignments in)...So, all energy is still pent up, really...Got told at school that I looked "shattered"...Not feeling just there yet, but it IS the first all-nighter I've done without going to sleep at 1200-1300 (since I couldn't really, LOL...)

    Motivation: Yeah, there. Just a few more stresses left, and right back into the IGF-2 (man I have missed that!) and training as if I'd been STARVING, next week!

    Mood/Aggression: A little silly, probably; you know how you get when you're tired, but don't quite want to admit it...You start laughing and then wonder why you can't stop, LOL...Ah, well, at least it's an improvement on the last few days...

    Libido: He will probably be high tonight (when I am falling asleep...)

    Endurance: Stamina she HAS!

    Strength: N/A.

    Quality of Training: Loved it. Good to mix things up. Keep the body guessing...

    Pump and Vascularity: Not much of a pump...Vascularity, now that I am NOTICEABLY leaner, is always there in arms and hands and feet..

    Muscle Hardess/Density: No IGF-2 and no Drive, and they're STILL hardening. Be good back on IGF-2, then...

    Body Composition and Look: Look the leanest I have since January. Upper body, upper midsection, Adonis belt, legs...All but that small excuse of a belly, really (and that will be gone soon enough...)

    Overall Sense of Feeling: RELIEVED. She did in mere hours what everyone else has been spending weeks on!...So, little break, and then the meta-analysis has no more grace left on the weekend...It's so close to being OVER...
    Glad I could help keep you going. Besides that, keep working hard babe....you know damn well if you slip up I'm giving you a foot in the ass...lol.

    You know just maybe...I might be able to help you out with a few things. Give me an idea of what you have to write, or research and who knows I may just be able to make things a bit easier for ya. Offer is there babe...

    Anyway, I'm happy to hear your having some great results.

    Get at me lata...

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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