The Female Terminator Strikes Back Armed with ANís Ultimate Cutting Stacks

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  1. Day 6


    0820 - 5.5km Run:
    The cold is BACK. So, yeah, I was all dressed up in thermals (and short shorts, LOL) today. Found a better pace than the last few runs, too, with 4.17 minutes for the first km and 4.4 min/km for the rest...Not bad at all. The nausea wasn't even NON-existent; it entered the system around the 3km mark, but I was able to push through (see what a little determination can do!)

    0930 - Chest (1 min recovery between sets):
    1. Flat BB BP 4 x 6
    2. Inc BB BP 4 x 6
    3. P/U (feet on bench) 4 x 8
    4. Inc DB BP 4 x 8
    No nausea in the gym; instead I had a pain in my head screaming like a wildcat...12-16% INcrease on all lifts from last week (so, yeah, a little lower in reps, but hey...) Like yesterday it was an AWESOME session (yes, despite the migraine!). I am cutting and I am getting STRONGER (ah, the anomaly...)

    1118 - Stretch 20 min.


    Sleep - Time and Quality: ~2300-0603 (waking at 0023 by a text from a drunk friend), so ~7 hours sleep. Apart from that short moment, the sleep was all GOOD...

    Mental Alertness/Focus: Definitely been there all day (even if I haven't done any study...)

    Energy: Lots.

    Motivation: It's coming in from all sides...

    Mood/Aggression: Was disappointed at the nausea after my run...Was pleased after my gym session...Was happy as anything after the rugby...

    Libido: Still high...

    Endurance: Same here...

    Strength: Gaining...

    Quality of Training: AWESOME!!!

    Pump and Vascularity: Strange, but got an incredible pump in my biceps in the gym (yes, also in my chest, but not as strong as the one in my biceps...)...Veins are still like blue rivers all over my skin...

    Muscle Hardess/Density: Really feeling the hardess of abs and butt (efforts on the rollers are hardening these up nicely...)

    Body Composition and Look: Still looking leaner in the upper body. Abs looking flatter and obliques and Adonis belt looking strong...

    Overall Sense of Feeling: I am so loving working with my boys at the moment! I am in such a good mood (and sooo relaxed!) after the rugby...
    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

  2. Exclamation Oh you boys!


    Quote Originally Posted by t3stxlr4titud View Post
    This maybe true because women recover faster than men. Plus I would have to rack and re-rack allot more weights.

    BTW what products are you logging again?

    -TF
    First time I've heard THAT (please DON'T compare me to the women you see in the gym!)...Oh, so your ego has shown up already, LOL (you might be SURPRSIED!)

    I am logging Drive, RPM, IGF-2, NeoVar, and Lipotrophin-PM.


    Quote Originally Posted by Outside Backer View Post
    you leg pictures on oage 1 has kept me glued to this log.

    but im warning ya im not professional at all and i make comments
    Thanks :P (I wouldn't expect any different, LOL, in the spirit of fun)...Be warned, though; as Jammie stated "Rosie doesn't take crap from anyone"...
    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. Quote Originally Posted by Guejsn View Post
    0930 - Chest (1 min recovery between sets):
    1. Flat BB BP 4 x 6
    2. Inc BB BP 4 x 6
    3. P/U (feet on bench) 4 x 8
    4. Inc DB BP 4 x 8
    i saw there was a recent study that showed 3 minutes set to set as the optimal recovery for strength gains over time for bench presses (in men). What was more interesting in its own way is that they had people doing different rep ranges (6-8, 10-12, 15) and that seemed to have no effect on strength gains.
  4. Talking Her bark is meaner than her bite...LOL!


    Quote Originally Posted by Guejsn View Post

    Thanks :P (I wouldn't expect any different, LOL, in the spirit of fun)...Be warned, though; as Jammie stated "Rosie doesn't take crap from anyone"...
    Yeah she doesn't take crap from anyone. Then again...her bark is meaner than her bite...just kidding with ya Rosie. . Yes, I am prepared for a comeback, as per the usual...lol. .

    For the rest of the guys...I'll put it this way...just stay on Rosie's good side..nuff said!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  5. Quote Originally Posted by t3stxlr4titud View Post
    Plus I would have to rack and re-rack allot more weights.

    -TF
    Hmmmm.... You sure of that?
    •   
       


  6. Quote Originally Posted by EasyEJL View Post
    i saw there was a recent study that showed 3 minutes set to set as the optimal recovery for strength gains over time for bench presses (in men). What was more interesting in its own way is that they had people doing different rep ranges (6-8, 10-12, 15) and that seemed to have no effect on strength gains.
    Yeah, they generally recommend 3-5 minutes recovery between sets if you are looking at improving strength. I haven't had that long a recovery in ages, though (the last time I did was when I was working on improving my ability to do close-grip pull-ups, and doing 4-6 x 12-15...Yes, FULL reps, UNassisted, and with NO cheating...)...Besides, I'm not looking at increasing strength as such, right now, just on keeping as much of my muscle as possible whilst cutting. I'll be sticking to the 6-10 range mostly, lifting as heavy as I can, and if I can do more than 10 reps I will UP the weight...
    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
  7. Day 7


    Right, so decided to let the body recover and have the day OFF today (I know; it's not quite sure how to take it either! LOL). Instead spending some time doing much needed schoolwork...


    Sleep - Time and Quality: ~0015-0755 (waking at 0603 and 0655), so ~7.5 hours sleep. Slept like a log, pretty much.

    Mental Alertness/Focus: Very good. Been putting in some hours on my business plan (there is sooo much MORE there than one would think; a bit like the meta-analysis...)

    Energy: If I'd done anything but sit in front of my laptop until now, I would have managed.

    Motivation: Towards what? I have lots of motivation, and right now it is spreading out through all sorts of areas in my life!

    Mood/Aggression: 'Thinking' mood today...

    Libido: No, not really there...I'm not in that sort of mood just yet...

    Endurance: N/A.

    Strength: N/A.

    Quality of Training: N/A.

    Pump and Vascularity: Pump N/A. Vascularity not as great as it normally is.

    Muscle Hardess/Density: Same as has been all week.

    Body Composition and Look: Holding a bit of water (must be all those CHO from last night; yes, I had another high calorie day...)

    Overall Sense of Feeling: Fine...No nausea today. Nor DOMS (and I haven't had much all week either!)...Back to school tomorrow...And work...
    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. Overview of Week 1


    BODY STATISTICS

    Body mass: 53 kg (i.e.116.6 pounds)
    Body composition: 11.9% bodyfat (BF)

    Comments: Interesting...At 54 kg and 14.2% BF I had 46.332 kg LBM and 7.668 kg BF. At 53kg and 11.9% BF I have 46.793kg LBM and 6.307 kg BF. That's an INcrease of 0.361 kg (i.e. 0.7942 pounds) of LBM and a DEcrease of 1.361 kg (i.e. 2.9942 pounds) of BF...However, my body composition last Sunday was measured straight after exercise (since that was the only time I could get it done last week), so it did NOT give the greatest nor most accurate of results...


    BLOOD STATISTICS

    RBC: 5.6 x 10E12/L (Normal range 3.9-5.5)
    Hb: 114 g/L (Normal range 115-155)

    Comments: Bloods haven't changed from last week. No worries, though.


    RESTING HEART RATE: 33 bpm.


    DIET

    It has been a week of getting used to new supplement timing and dosing, but it has been ok. There were a few days of nausea (perhaps getting used to the new dosings and stacks), but they have passed now. As for the actual diet itself; that has been pretty good. I had 2 higher CHO/calorie days (Wednesday and Saturday), and they were great. Diet is usually the thing that I struggle with (because I like to eat so much, LOL), but I've been good so far...


    TRAINING

    So, only one day off this week (as it should be). All sessions have been done. New resistance programmes have been started, so let's see what happens over the next while. Done both cycling and running for HIIT, and it's been good being back on a bike again after so long. My running has suffered a little every other day, but now that the nausea seems to have gone they should start improving again. Bring on next week!
    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. I'm enjoyin this log. I had to put this video up....sorry. I'm up in here tooo. haha

    [nomedia="http://www.youtube.com/watch?v=w9FHbP2-of8"]YouTube - Broadcast Yourself.[/nomedia]

  10. Well done on the BF% That's pretty impressive, my 8% is feeling more and more inadequate now :P haha

  11. Quote Originally Posted by Craigmatthew View Post
    Well done on the BF% That's pretty impressive, my 8% is feeling more and more inadequate now :P haha
    Thanks But you never need to feel INadequate...
    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
  12. Day 8


    1213 - Box/Stairs:
    a. 6 x 50 sec bagwork/10 sec rest
    b. 3 x [a. 30 sec bagwork/30 sec rest, b. down/up 3 floors stairs (~40sec)/20 sec rest]
    c. 4 x 50 sec bagwork/10 sec rest
    d. 2 x down/up 3 floors stairs (~40 sec)/20 sec rest
    e. 1 x 2 min bagwork/30 sec rest
    f. 1 x 90 sec bridge
    So, because I got up late and didn't manage to do today's planned training before class, I decided to 'push' the week back a day and do today's tomorrow, and so forth, and do a boxing session today (so yeah, no day off this week). I was real jittery when I started, and it lasted for about 8 minutes, before settling down a little. Like a bunny on way too much caffeine, I had the shakes and was bouncing around like I had all the energy in the world! LOVED it! Afterwards (and even still now) the veins in my hands were oh so big and prominent and SORE. Good session, though.


    Sleep - Time and Quality: ~2115-0714 (waking at 0315 and 0423), so nearly 10 hours sleep! After doing absolutely NOTHING yesterday, this should NOT have happened. I got told that I LOOKED as tired as hell, though...

    Mental Alertness/Focus: Very onto it all day. There'll be no letting up until I go to bed (and even then, my mind is ticking away so fast that it may be too far into OVERdrive by then!)

    Energy: Bouncing off the walls!

    Motivation: Head down, arse up (so they say, LOL).

    Mood/Aggression: Good. My head is in a good space at the moment. 'Happy' may be stretching it, but I am fairly calm in spite of everything...

    Libido: If I keep up like this it will be off the charts tonight...

    Endurance: There.

    Strength: N/A.

    Quality of Training: Loved the session. I should do it more often.

    Pump and Vascularity: Vascularity awesome as. Felt pump in my LEGS more than anything...

    Muscle Hardess/Density: Arms are harder.

    Body Composition and Look: Still leaning up...

    Overall Sense of Feeling: I feel like I could face almost anything right about now!
    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

  13. Way late, but SUBBED. Maybe I would've seen this log sooner if I wasn't always browsing through a different section of the forums 24/7 LOL. How are you liking the LipotrophinPM?? Does it induce any drowsiness or anything? I am currently using Phenibut with great success, but i'm always open for new products that actually WORK! Plus, i'd rather not continuously take a neurotransmitter for 3 days on, 2 days off for a long period of time Thanks in advance!
  14. Lipotrophin-PM should be a staple in anyone's cupboard...


    Quote Originally Posted by bassgod272 View Post
    Way late, but SUBBED. Maybe I would've seen this log sooner if I wasn't always browsing through a different section of the forums 24/7 LOL. How are you liking the LipotrophinPM?? Does it induce any drowsiness or anything? I am currently using Phenibut with great success, but i'm always open for new products that actually WORK! Plus, i'd rather not continuously take a neurotransmitter for 3 days on, 2 days off for a long period of time Thanks in advance!
    I really LOVE Lipotrophin-PM (L-PM). It's actually the only AN supplement that I have used as a stand alone so far, and I could feel the effects of it pretty much straight away. It gives you that thermogenic feeling in your belly about 10 minutes after taking it. My main motivation for using it initially, though, was for the benefits of the deeper and more restful sleep, as well as eliminating drowsiness upon waking, that it offered, since my sleep (if I slept at all!) was often very broken and of poor quality. Plus, I could never sleep for longer than 4-5 hours; on L-PM I have been sleeping up to 10-12 hours sometimes, a dramatic change to how I used to be! If you are going to use L-PM, instead of taking it 45 minutes pre-bed that it recommends on the bottle, though, I suggest taking it either JUST BEFORE you go to bed, or 2-3 hours before you're planning on wanting to be sleeping, since I've found that it takes me 2-3 hours to get to sleep if I take it at any other time (the sleep is great, though, when I get there). Definitely a STAPLE supplement to be using (and if you're wanting to maintain relative leanness, then it can help there too).
    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. keep it up! Great long, and good to chat earlier
  16. Smile


    Quote Originally Posted by Craigmatthew View Post
    keep it up! Great long, and good to chat earlier
    Thanks, sweetie...Yeah, it was (sorry bout the verbal beating you heard me start to get, 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

  17. Very impressive, detailed log! I know I'm late, but I'm in too!

  18. Quote Originally Posted by shaddow View Post
    Very impressive, detailed log! I know I'm late, but I'm in too!
    Thanks...Welcome to the Rosie Train, 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
  19. Day 9


    1207 - Stairs:
    a. 10 x down/up 3 floors stairs
    b. 30 sec rest
    c. 10 x down/up 3 floors stairs
    d. 30 sec rest
    e. 1 x 90 sec bridge
    Yep, so the gym wasn't happening this morning. Decided to do this instead, just to hammer the legs a little and make me feel like I'm actually having to work, LOL!

    1300 - Stretch 28 min.


    Sleep - Time and Quality: Well, I COULDN'T get to sleep when I went to bed last night (I TOLD you my mind would be working overtime, LOL)! I ended up getting up at 0013 and working on my business plan until 0200, when I decided that I needed to TRY and at least get SOME sleep, even if only an hour (since I usually get up at 0315). However, come 0315, I'd probably just fallen asleep, and no way was the body going to get up. Slept right through to 0714, giving me ~4 hours sleep. Felt great when I got up though.

    Mental Alertness/Focus: Meetings with my banking consultant and business manager and lecturers has meant that I've been pretty onto it all day. I need to stay with it for a few more hours yet...

    Energy: Ball of energy today. I feel myself starting to feel a little 'tired' now, though (keep those eyes open, girl; no nap for you today!)

    Motivation: Getting into things. I would like to be running around the gym like a maniac, though...

    Mood/Aggression: Excited. Confident. Pleased with progress. Almost 'happy'...

    Libido: It has been real high at night lately; don't see why tonight will be any different...

    Endurance: Good.

    Strength: N/A.

    Quality of Training: Yeah, good, considering that I wouldn't really call it 'training' per se...

    Pump and Vascularity: Great pump in legs (well, duh...). Very strong vascularity. The veins on top of my hands are still quite prominent from yesterday, and there are 'knots' in them (AND they're still very painful to touch...)

    Muscle Hardess/Density: Good.

    Body Composition and Look: Midsection is leaning out some more...

    Overall Sense of Feeling: A little more positive than I have been (especially about study and business...)
    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. Hey Guejsn, I had noticed you speaking of conducting a meta-analysis. I was curious as to what kind of research you are into, though you may have already mentioned it. It sounds like you have been cursed into the same kind of research assignment I had. Last week I finished up a 32 page research write up on lexical entrainment in conversation (sounds riveting right?). Though I love Psychology, the research aspect is really not my cup of tea. Anyway, good luck in both your scholastic and athletic pursuits!

  21. Quote Originally Posted by Guejsn View Post
    RESTING HEART RATE: 33 bpm.
    Now that's hot

    What does you bp look like? Just curious.
    I have no enemies. My friends intensely despise me.

  22. Quote Originally Posted by ACSlayer View Post
    Hey Guejsn, I had noticed you speaking of conducting a meta-analysis. I was curious as to what kind of research you are into, though you may have already mentioned it. It sounds like you have been cursed into the same kind of research assignment I had. Last week I finished up a 32 page research write up on lexical entrainment in conversation (sounds riveting right?). Though I love Psychology, the research aspect is really not my cup of tea. Anyway, good luck in both your scholastic and athletic pursuits!
    My meta-analysis is about the effects of glutamine supplementation on the post-exercise recovery process (i.e. immune response, etc.)....Yeah, I much prefer the more PRACTICAL aspects of sport and exercise study (although it IS important to keep up to date with the lastest research)...Thanks...


    Quote Originally Posted by B5150 View Post
    Now that's hot

    What does you bp look like? Just curious.
    O-kay (never heard THAT before...) BP is usually ~110/50 mmHg.
    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. Quote Originally Posted by Guejsn View Post
    O-kay (never heard THAT before...)
    Oh...you have no idea
    I have no enemies. My friends intensely despise me.

  24. Quote Originally Posted by tattoopierced1 View Post
    Thanks man... Just wait till I post up my next pics..
    Tattoo, come check out my log, dawg. Just click the ******* in my signature... your support would be inspirational!
    Freedom means nothing here.
  25. Day 10


    0445 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20-25 sec work/5-10 sec easy
    c. 4 min jogging
    Yep, so a little later today. Cold as. Legs were surprisingly ok, and the body handled it quite a bit better than it did last week. In fact, as I progressed, the efforts became easier and easier and were over almost before I'd realized! Despite the fact that just walking around my calves have some serious DOMS from the stairs yesterday, whilst running there was nothing. So, happy with that run...

    0615 - Shoulders/Abs (1 min recovery, except after Abs - 30 sec recovery):
    1. DB SP 1 x 12, 3 x 10
    2. DB LR 4 x 12
    3. Inc DB RR 4 x 12
    4. Abs 4 x [a. weighted crunch x 15, b. hanging knee raises x10]
    So, the first session in a while that hasn't started off with BB SP. I could life more with the DB SP (which is fairly understandable). What surprised me, though, was the amount that I was able to lift. I did my first set at the weight I generally use, and that felt as light as anything, no effort at all. Ok, then; time to go up. Since the DB that I would have gone up to were being used by someone else, I took the weight up from THAT (only a kg heavier, but sometimes it can make such a difference). No thoughts as to how I would manage it (if I did at all), and any if I'd had them would have been pointless, since I went on to complete the rest of my DB SP with seeming ease (except for the last few reps of the last set; I was beginning to push a little there). So, fairly stoked with that! As for DB LD and DB RR, they were ok. Same weights as last week, just a little more reps. And abs; weight keeps going up there too, when I do weighted exercises. So, all good...

    0529 - Stretch 25 min.


    Sleep - Time and Quality: ~0015-0315, so ~3 hours sleep. (AND it took me ~15 minutes to actually get up!) Last night I got stuck into my business plan, and once you get lost in financial statements and forecasts, then time just leaves you behind. I managed to make a small dent in the paperwork before I began to feel a little tired. Not cool, though. No burning the candle at both ends is the PLAN!

    Mental Alertness/Focus: Been there all day, apart from ~1030-1215 when I fell asleep on the couch, because the tiredness overcame me. Now right back into it, and still going strong (but at least all the financials are out of the way now...)

    Energy: Had loads. Was a small energizer bunny in the gym, My eyes, however, were all bloodshot and tired (no wonder, LOL), and I 'crashed' just before I fell asleep in the later morning...Back now, though...

    Motivation: Pretty high (then again, so's the stress!)

    Mood/Aggression: Very good, considering. My head's starting to feel a whole heap better with everything, and I'm bordering on almost 'happy'...

    Libido: Oh yeah, well we'll see him later...:P

    Endurance: Improving, methinks.

    Strength: Definitely improving (that was a 22% weight INcrease with DB SP today...)

    Quality of Training: It may be short, but it's definitely QUALITY!

    Pump and Vascularity: Got a mad pump in the gym in anterior delts, which was a little interesting, since it normally never gets that much with just DB. Vascularity again high as ever, with knots all down my forearms and over my hands...

    Muscle Hardess/Density: Arms are continuing to feel harder every day. So does my butt (all those stairs and the cycling, LOL...)

    Body Composition and Look: Delts and arms continuing to lean out, more noticeably over the last couple of days.

    Overall Sense of Feeling: Well, I've got my feet firmly planted on the ground. Got my head in a good place for study. Feeling positive about the next few weeks and my ability to pull through...Another quick note: since I have been using IGF-2 I rarely get any DOMS anymore (and if I do, it's after 'first' time sessions, like the stairs yesterday)...Also, the veins in my hands still hurt big time (I must have given that bag a serious beating on Monday!)
    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
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