The Female Terminator Strikes Back Armed with AN’s Ultimate Cutting Stacks

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Rosie Chee

Rosie Chee

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So, I have successfully completed 12-13 weeks of bulking (and made some nice gains from what I can see so far and the comments I have been receiving of late).

For those who are new to joining me so late in the game, a brief introduction:
Name: Rosie
Age: 23
Training Status: Highly Trained/Ex-Elite Athlete
Goal (of this phase): Cut to 8% bodyfat, while maintaining as much lean muscle mass as possible.


CURRENT STATISTICS

Height - 156.6cm - i.e. 5'2"
Body mass - 54kg - i.e. 118.8 pounds
Bodyfat – ~14.2%


DIET

Macronutrient ratios will be around 40:30:30. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4, tuna, chicken breast, and lean beef, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed or hempseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds). I use a calorie/CHO cycling method, so no specific diet as such (I listen to my body).


SUPPLEMENTS

I will be using the following supplements (Thanks to Jammie for helping me with my supplement dosing and schedule):
Drive - 2 x 2 per day.
RPM – 1-2 x 1-2 per day.
NeoVar - 3 x 1-3 per day.
IGF-2 - 3 x 2 per day.
Lipotrophin-PM - 2 x 2 per day.
Posiedon-BA – 2-3 serves per day.
Calcium supplement – 1 x per day.


TRAINING

Monday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Shoulders/Abs
Tuesday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Arms
Wednesday: 20 min HIIT (either run or rollers) + 20-30 min Stretch
Thursday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Back/Abs
Friday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Chest
Saturday: 5.5km Run (or 30-40 min rollers, depending on the weather)
Sunday: DAY OFF (optional; I may do a light run or something)


Daily comments will be made on the following:
Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Libido
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardess/Density
Body Composition and Look
Overall Sense of Feeling
 
3clipseGT

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Im in for the ride! Nice stash of supps! Nice avi too, lovin the abs :)..
 
metroba

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Ill be following. Good luck. Great abs!
 
3clipseGT

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Thanks, guys :) Hope you enjoy it!

Its a very nice thing to have another women around the boards. We have a couple, but only 1 posts religously, itd be nice to have another one post her routine like you are on the daily. Makes for some good reading :).
 
SilentBob187

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Subbed. Awesome to see a woman who isn't afraid to bulk!

It would be nice to get more of the female sex active of this board. There's crader who's pretty daily, but the other's I can't say I've seen around lately.

Good luck with the cut. Summer's coming, it was 87 here today!
 
OCCFan023

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Awesome stack, in to see how it treats you!

Also what sport did you compete in/are competing in?
 
Rosie Chee

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Awesome stack, in to see how it treats you!

Also what sport did you compete in/are competing in?
I was a cyclist. Even though I rode the road, my specialist events (once I turned Junior) were the 500-metre time trial and the 200-metre sprints. After a long love-hate relationship, I finally 'gave it up' and 'retired' for good at the end of last year.
 
Rosie Chee

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Its a very nice thing to have another women around the boards. We have a couple, but only 1 posts religously, itd be nice to have another one post her routine like you are on the daily. Makes for some good reading :).
Subbed. Awesome to see a woman who isn't afraid to bulk!

It would be nice to get more of the female sex active of this board. There's crader who's pretty daily, but the other's I can't say I've seen around lately.

Good luck with the cut. Summer's coming, it was 87 here today!
No, I'm not afraid to bulk, LOL! Muscle looks way better than fat skinny!

And yeah, I'll be posting every day. I'll be as in-depth as I was in my last 2 logs (logged my bulk on BB.com, if anyone feels like checking them out: http://forum.bodybuilding.com/showthread.php?t=7017951&highlight=guejsn and http://forum.bodybuilding.com/showthread.php?t=106683321).
 
Iron Lungz

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I was a cyclist. Even though I rode the road, my specialist events (once I turned Junior) were the 500-metre time trial and the 200-metre sprints. After a long love-hate relationship, I finally 'gave it up' and 'retired' for good at the end of last year.
Awesome! I am cycling 100 miles every 72 hours training for a marathon coming up in September.
Anyway, I will be following your progress!
Love/Hate relationship... so true.
 
boxmeman

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Awesome! I am cycling 100 miles every 72 hours training for a marathon coming up in September.
Anyway, I will be following your progress!
Love/Hate relationship... so true.
hahaha I can;t wait until this summer so that I can begin my triathlon based training...
 
SilentBob187

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No, I'm not afraid to bulk, LOL! Muscle looks way better than fat skinny!
That is the best way I've ever seen that expressed, so true!
 
Rosie Chee

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Awesome! I am cycling 100 miles every 72 hours training for a marathon coming up in September.
Anyway, I will be following your progress!
Love/Hate relationship... so true.
No offence, but why would you be CYCLING if you're training for a MARATHON? If you're training for something, then at least make sure that you're training in the same MODE; you would be far better off running!
 
Rosie Chee

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So when do we get to see your quads?
Why does everyone ask that, LOL? This pic was taken BEFORE my bulk cycle. My legs HAVE gotten a little bigger and more defined (vastus lateralis and teardrop especially), so that they overpower my upper body too much. Not doing any legs work, since I DON'T want then to get any bigger!
 
mattikus

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You do have some nice Terminator legs. Strong looking but still feminine. Nice footwear too.
 
metroba

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Why does everyone ask that, LOL? This pic was taken BEFORE my bulk cycle. My legs HAVE gotten a little bigger and more defined (vastus lateralis and teardrop especially), so that they overpower my upper body too much. Not doing any legs work, since I DON'T want then to get any bigger!
:goodpost:seriously tho. You have some great calves!
 
OCCFan023

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I was a cyclist. Even though I rode the road, my specialist events (once I turned Junior) were the 500-metre time trial and the 200-metre sprints. After a long love-hate relationship, I finally 'gave it up' and 'retired' for good at the end of last year.
Although I am wanting to follow this log, I am leaving as soon as I realize either 1) you squat more than me or 2) your calves are larger than mine because I don't think my psyche could handle it! j/p. Also lol at the posing in high heels. There was a discussion about this a little bit ago over in Hank's thread :D

Very cool on the cycling, and props to making an executive decision on retiring. Did you race/train out of Europe?

So when is day one of the stack commence?
 
Force of Green

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Should be a good time up in hurrr. Add one more sausage to the party please.
 
3clipseGT

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Very impressive! I was looking at ur previous log at bb.com very nice!

Great leg development, being a cyclist and a runner/sprinter it makes sense. Keep rockin out girl!
 
Force of Green

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lmfao. We are all such losers :toofunny:
LOL! I know man... this will no doubt be the page that gets the highest amount of hits.

There's a lot of testosterone in this forum, there could be trouble.
 
DAdams91982

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So when do we get to see your quads?
VULTURES!!! I knew this would have been one of the first replys. "Where the pics?" Thats only second to A/S/L?

Hahaha... just messin with you Rugger.

Lookin forward to the log, you have a great build, and interested to see where you go with it from here.

Adams
 
Force of Green

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How did I know FOG would be here with all the other 329 swinin dlcks? :D

Adams
What's up my friend! I popped off that email today.

Lotsa common-folk here in this log. Good to see the team is watching this closely.
 
DAdams91982

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What's up my friend! I popped off that email today.

Lotsa common-folk here in this log. Good to see the team is watching this closely.
You are the man... Hopefully I can get another posting up a log... or at least I do it for her.

As for watching this closely... I know 90% are just waiting for update pics!!! :D

Adams
 
Norwegian

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Guejsn: If you had the time .. I was sort of interested in a rough estimate of your bulking cycle ? Macronutrients per day as well as a sample workout ?

My girl is wanting to gain a couple pounds in her upper body; mainly arms, shoulders and upper back. I'm working her out doing compound exercises in the 12-15 rep range for 3-4 sets each, but now that I find a girl who's actually finished a bulking routine with great results, I am ALL EARS !

(Don't mean to steal your thread by any means .. )
 
Rosie Chee

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Guejsn: If you had the time .. I was sort of interested in a rough estimate of your bulking cycle ? Macronutrients per day as well as a sample workout ?

My girl is wanting to gain a couple pounds in her upper body; mainly arms, shoulders and upper back. I'm working her out doing compound exercises in the 12-15 rep range for 3-4 sets each, but now that I find a girl who's actually finished a bulking routine with great results, I am ALL EARS !

(Don't mean to steal your thread by any means .. )
Look through my threads on BB.com for exactly what I did (re workouts, etc.), hun. As for diet, pretty much I was eating what I wanted when I wanted, far in EXCESS of what someone my size needs to bulk (like 3-4 days a week (or more) of 4000-8000 calories!) To gain you need to EAT for it (most chicks don't like to hear that).

As for gaining in the upper body, she needs to make sure that she is also doing the major exercises like squats and deadlifts (I usually did 4 x 6 of squats before I did my shoulders or arms, since that is where I wanted to gain mass), since these are the exercises that raise your natural growth hormone and testosterone levels the most (and if you gain in your legs, you should gain in your upper. I am lucky that I don't need to do that, but if I work legs I build muscle FASTER if I do). I stuck to 16 sets of 8-10 reps (sometimes as low as 6, especially if I did any legwork) for each bodypart and did a 4-day-split (shoulders, arms, back, and chest). Also, you need to lift HARD and HEAVY (I always lift as heavy as I can, EVERY session; and if I can get out 10 reps at a weight I will INcrease it. Many girls are afraid of lifting heavy, because they think that they will bulk up huge, but that's so NOT going to happen!) And focus on compound, multijoint exercises, like dips (triceps), presses (shoulders), pull-ups (back and biceps), bent over rows, etc, as opposed to isolation exercises (IMO these are a waste of time unless you are trying to get a pump!).

Plus, I noticed that my delts, arms and upper back started looking better once I started boxing again (seems to do this BETTER than any weights I've ever done for them!), so maybe she could give that a go a couple a times a week.

Everyone needs to experiment to find what works for them. Anyways, good luck to her. If she does it right, she can gain those "couple of pounds" in a week or two!
 
Hurleyboy05

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I saw this title and thought Easy was running ANOTHER log :lol:

Just kidding Easy!

Great to finally see some estrogen action on the board. I'm sure you'll get more feedback than you're ever gonna want! Good luck.
 
Rosie Chee

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Although I am wanting to follow this log, I am leaving as soon as I realize either 1) you squat more than me or 2) your calves are larger than mine because I don't think my psyche could handle it! j/p. Also lol at the posing in high heels. There was a discussion about this a little bit ago over in Hank's thread :D

Very cool on the cycling, and props to making an executive decision on retiring. Did you race/train out of Europe?

So when is day one of the stack commence?
The male ego, LOL. Actually, I’m not squatting much these days (not squatting at all, really, since don’t want to build my legs up any more!), but my 1RM is 153kg (back squats) and 120kg (front squats) (and yes, they're full/deep squats to 90 degrees). I would highly doubt that my calves are bigger than you guys.

No, I was part of the NZ team for 4 years.

Starts today. I will post towards the end of my day usually.

Very impressive! I was looking at ur previous log at bb.com very nice!

Great leg development, being a cyclist and a runner/sprinter it makes sense. Keep rockin out girl!
Thanks. Quick correction though: I am NOT a runner/sprinter; I was a track sprint cyclist, not the running sprinter (I am more of a DISTANCE runner (I was a cross-country runner before I became a cyclist); yeah, crazy, I know).

You are the man... Hopefully I can get another posting up a log... or at least I do it for her.

As for watching this closely... I know 90% are just waiting for update pics!!! :D

Adams
Well, they'll just have to wait a bit longer, then, LOL, since 'update' pics will happen at the end of my cut (yeah, sorry to disappoint, guys). I haven't had any done yet for the end of my bulk (since I'm wanting to cut, so I can see the muscle, and then compare it to my 'Before' bulk pics), but I have attached my pre-bulk pics (yes, my upper body wasn't that great; is a little more proportioned now) for you to see (Abs pic was the day before I started my bulk at 8.7% BF, and the other two a couple of weeks before that when I was 9.5% BF).
 
Rosie Chee

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I saw this title and thought Easy was running ANOTHER log :lol:

Just kidding Easy!

Great to finally see some estrogen action on the board. I'm sure you'll get more feedback than you're ever gonna want! Good luck.
No, I'm not Easy, LOL...I've been following your RPM/NeoVar log, Hurley (even made the comment about the water that made you growl, hehe). But great to have you on board...I know; I haven't even posted my first 'real' post yet, and you guys are all over me (way different response to that on BB.com). All good, though...
 
Hurleyboy05

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No, I'm not Easy, LOL...I've been following your RPM/NeoVar log, Hurley (even made the comment about the water that made you growl, hehe). But great to have you on board...I know; I haven't even posted my first 'real' post yet, and you guys are all over me (way different response to that on BB.com). All good, though...
Oh yes... I remember you now. Troublemaker. :)

And you better just get used to the attention. You're 1 of maybe 4.5 girls (still not sure about SilentBob :D) so you're just a given target. My sympathies.
 
Rosie Chee

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Oh yes... I remember you now. Troublemaker. :)

And you better just get used to the attention. You're 1 of maybe 4.5 girls (still not sure about SilentBob :D) so you're just a given target. My sympathies.
There's got to be more chicks here than that, surely! That's sad, really (maybe all you guys scared them off, LOL. But I can handle you, no worries).
 
OCCFan023

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There's got to be more chicks here than that, surely! That's sad, really (maybe all you guys scared them off, LOL. But I can handle you, no worries).
give it a month and then say that :afro:
 
Force of Green

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Just poppin' in real fast.

.....
...
.
Done. Be back later.
 
SilentBob187

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And you better just get used to the attention. You're 1 of maybe 4.5 girls (still not sure about SilentBob :D) so you're just a given target. My sympathies.
That's strike one. LOL!
 
Norwegian

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Look through my threads on BB.com for exactly what I did (re workouts, etc.), hun. As for diet, pretty much I was eating what I wanted when I wanted, far in EXCESS of what someone my size needs to bulk (like 3-4 days a week (or more) of 4000-8000 calories!) To gain you need to EAT for it (most chicks don't like to hear that).

As for gaining in the upper body, she needs to make sure that she is also doing the major exercises like squats and deadlifts (I usually did 4 x 6 of squats before I did my shoulders or arms, since that is where I wanted to gain mass), since these are the exercises that raise your natural growth hormone and testosterone levels the most (and if you gain in your legs, you should gain in your upper. I am lucky that I don't need to do that, but if I work legs I build muscle FASTER if I do). I stuck to 16 sets of 8-10 reps (sometimes as low as 6, especially if I did any legwork) for each bodypart and did a 4-day-split (shoulders, arms, back, and chest). Also, you need to lift HARD and HEAVY (I always lift as heavy as I can, EVERY session; and if I can get out 10 reps at a weight I will INcrease it. Many girls are afraid of lifting heavy, because they think that they will bulk up huge, but that's so NOT going to happen!) And focus on compound, multijoint exercises, like dips (triceps), presses (shoulders), pull-ups (back and biceps), bent over rows, etc, as opposed to isolation exercises (IMO these are a waste of time unless you are trying to get a pump!).

Plus, I noticed that my delts, arms and upper back started looking better once I started boxing again (seems to do this BETTER than any weights I've ever done for them!), so maybe she could give that a go a couple a times a week.

Everyone needs to experiment to find what works for them. Anyways, good luck to her. If she does it right, she can gain those "couple of pounds" in a week or two!
Thank you very much for such a detailed answer! And it's funny what you said about 'girls not lifting heavy because they think they'll bulk up' -> she reminds me of it every time I train her ! haha ..

I will definitely be looking in to your bb.com log.

Good luck to ya !
 
Rosie Chee

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Thank you very much for such a detailed answer! And it's funny what you said about 'girls not lifting heavy because they think they'll bulk up' -> she reminds me of it every time I train her ! haha ..

I will definitely be looking in to your bb.com log.

Good luck to ya !
You're welcome. Yeah, it pisses me off actually (and makes me laugh) when I hear females say that, since they have NO idea how HARD it is to actually build muscle (and even if you're using steroids it's still hard; you can just do MORE), and since females and males are so physiologically different, it's just that much HARDER for them to gain than guys. Still, most females need a good kick in the arse when it comes to training, LOL...But she really needs to look at her DIET first and foremost, because if she's not eating enough, then she's not going to make any gains fullstop. So tell her NOT to be afraid to eat (she can always cut later!). And if you're going to do something, may as well do it RIGHT (otherwise you're just wasting your time, really).
 
3clipseGT

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Thanks. Quick correction though: I am NOT a runner/sprinter; I was a track sprint cyclist, not the running sprinter (I am more of a DISTANCE runner (I was a cross-country runner before I became a cyclist); yeah, crazy, I know).
Whoops sorry! :lol:


Very nice pics, ur leaner then me :( :lol:.. I gotta give it to you, very very nice physique, much respect Terminator! :)
 
Rosie Chee

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Day 1

0500 - HIIT Rollers:
a. 2 min @ 108-110 rpm in 39x18
b. 2 min @ 110-112 rpm in 39x18
c. 8 x 20 sec efforts/10 sec easy
d. 2 min @ 108-110 rpm in 39x18
e. 10 min @ 110-112 rpm in 39x16
Yep, so made it a little harder today. First time taking RPM and NeoVar with Drive pre-cardio, so...My first couple of efforts were up around 65-70 km/hr, and then the rest dropped back to 50-60 km/hr. They weren't as hard as they have been over the last couple of weeks (I'm actually really 'enjoying' them now, as much as one can enjoy their lungs burning and legs screaming, LOL). By the end of it I was covered in a slick layer of sweat, and vascularity was real good.

0600 - Shoulders/Abs (1 min recovery, except after Abs - 30 sec recovery):
1. BB SP 4 x 8-12
2. DB SP 4 x 8
3. DB LR 4 x 10
4. Inc DB RR 4 x 10
5. Abs 4 x [a. rope crunch x 15, b. weighted crunch x 15]
Definitely noticed the increased vascularity pretty much after my second set. Pump was strong and came fast, too. As with the last few weeks, on my second set of BB SP, there was a sharp pain in my right delt insertion (**** it!), and instead of gradually dissipating over the course of the session, it only got worse. Despite that, I kept pushing, asking my body to lift more than last week (suffered a bit, but hey, it's worth it). I might stop with the BB SP for a week or two, just to see what happens (just to be on the safe side; wouldn't want to **** anything up TOO much...)

0712 - Stretch 22 min.


Sleep - Time and Quality: ~2150-0350 (waking at 0315, and then damn it, I must have been half asleep, turning the alarm off), so ~6 hours sleep. It took me ages to go to sleep, but when I did, it was deep and unbroken. No dreams this time; my mind was a blank blackness.

Mental Alertness/Focus: Yep, been there today. Managed to get my coding system all done for my meta-analysis, something that has been giving me problems for the last few weeks, so yay for that. Now to go through and find the data to calculate Cohen's Effect...

Energy: Apart from the small late rising, energy has been great all day. No faltering or sudden fatigue. I was actually surprised at my energy on the rollers this morning, since yesterday I was pretty knacked when I went to bed. Energy in the gym was smooth, unlike the bouncy ball that I have been lately (might have been my mood, but still...)

Motivation: Switched on and turned up to 'high'!

Mood/Aggression: There was a gritting of teeth in the gym. And stuff from yesterday has made me want to beat the **** out of a boxing bag. Apart from that I have been in a state of calm, quiet, almost 'blank' today.

Libido: Quietened down a little. Surprising, considering the last week, when it was yelling for attention almost ALL the time...

Endurance: Good.

Strength: Small increases.

Quality of Training: Despite the pain in my right delt/bi, training was good. Pleased with it. Want to get out sprinting again, though, for HIIT this week.

Pump and Vascularity: Strong pump in anterior and lateral delts and biceps (I always get a pump in my biceps when I do shoulders; odd that). Pump lasted for a couple of hours post-gym. There were knots in my forearms before I even walked into the gym, and they just got bigger. Vascularity in biceps getting stronger, too.

Muscle Hardess/Density: Arms are the hardest they have ever been to date.

Body Composition and Look: Delts, arms, and upper back continuing to look as though leaning. And calves are looking better since I have been on a bike again.

Overall Sense of Feeling: Flat...My right delt/bi hurts, even when it is still at my side (yes, it's making me almost pissed off; maybe that aggression WILL show sometime today!)...Other than that, I'm fine. As always.
 
atizzle

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I'll def. be keeping an eye on this thread. Great build, cant wait to see where you go from here!!!
 
Rosie Chee

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I am, too, enjoying this ride ! Loving the great amount of detail you're putting into this log, and your dedication is admirable !
 
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