Rosie Chee
The Female Terminator
Update
I will be updating my week off in full when I get more time.
I will be updating my week off in full when I get more time.
The Female Terminator Chronicles
- Thread starter Rosie Chee
- Start date
- Status
Chub
Well-known member
Rosie Chee
The Female Terminator
coolHope you have a great time! :1244: :wavey: :banana:
Plan on it! No training whatsoever and going to town with my diet and trying NOT to let it bother me! :lmao:
SamBoz19
Well-known member
Rosie Chee
The Female Terminator
I TOLD you. And you haven't even seen it yet! :lmao:
i just got over what you seem to have caught. couldnt train for a week, lost 9lbs, and lots of strength.
after 1 month, got all my strength and 8lbs back
Well I have been training hard for 16 weeks now without a break and few days off; I am due for a week off, which I AM having now (as much as I do NOT want to). I won't lose ANY weight and little strength. Once I get back into training I'll be fine within a few days.
Rosie Chee
The Female Terminator
Day 200
The first day of my WEEK OFF!!!
Sleep - Time and Quality: ~2230-0400 (waking at 0110), so ~5.5 hours sleep (on the plane from Auckland to Los Angeles). Sleep was deep. Position was Uncomfortable (always are on planes) Woke with a HUGE migraine and feeling groggy as hell...
Mental Alertness/Focus: There for the most part
Energy: Actually felt quite shattered for the most part of the day, flying or waiting in airports for connecting flights...
Motivation: None (ate what I wanted when I wanted and I refuse to feel guilty because I am not training hard to make up for it)...
Mood/Aggression: EXCITED! Aside from that just feeling shattered...
Stress: A 5 on the 1 to 10 'stress scale'.
Libido: Some...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity excellent (now that I am in warmer weather it is prominent all the time and the blue veins in legs and arms stand out on the gold)...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Feeling ok; not looking bad, considering.
Overall Sense of Feeling: My flights passed fairly quickly (much quicker than I thought they would); the 12 hours from Auckland to Los Angeles did NOT seem that long...Have had a massive migraine most of the day. It gets rather hot on the plane/s and that was no help...Although tired on arrival to Chicago soon woke up (since technically it was only 1545 for my body)...
The first day of my WEEK OFF!!!
Sleep - Time and Quality: ~2230-0400 (waking at 0110), so ~5.5 hours sleep (on the plane from Auckland to Los Angeles). Sleep was deep. Position was Uncomfortable (always are on planes) Woke with a HUGE migraine and feeling groggy as hell...
Mental Alertness/Focus: There for the most part
Energy: Actually felt quite shattered for the most part of the day, flying or waiting in airports for connecting flights...
Motivation: None (ate what I wanted when I wanted and I refuse to feel guilty because I am not training hard to make up for it)...
Mood/Aggression: EXCITED! Aside from that just feeling shattered...
Stress: A 5 on the 1 to 10 'stress scale'.
Libido: Some...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity excellent (now that I am in warmer weather it is prominent all the time and the blue veins in legs and arms stand out on the gold)...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Feeling ok; not looking bad, considering.
Overall Sense of Feeling: My flights passed fairly quickly (much quicker than I thought they would); the 12 hours from Auckland to Los Angeles did NOT seem that long...Have had a massive migraine most of the day. It gets rather hot on the plane/s and that was no help...Although tired on arrival to Chicago soon woke up (since technically it was only 1545 for my body)...
Rosie Chee
The Female Terminator
Day 201
NOTHING (yes, was a battle in my head to NOT at least go for a run)...
Sleep - Time and Quality: Ok, so going by US time until I return to NZ: ~0730-0830 and 1200-1630 (waking at 1420), so ~5.5 hours sleep (getting back into usual sleeping periods). Slept like the dead. A little screwed up re times, but ok. Felt a little groggy on waking (started using Lipotrophin-PM (2 caps first thing in the morning and 2 caps last thing at night) again today, so that will be gone tomorrow)...
Mental Alertness/Focus: Comes and goes; I have not experienced jetlag, which is interesting....
Energy: Had it this morning before passing out at ~1200...
Motivation: Trying to ignore my head re all the food (man, in the supermarket I was like a little kid in a candy store!) that I have been eating (it is ok, girl; you will get fast back on track once this week is over)...
Mood/Aggression: Happy...
Stress: No training stress (mostly). No study stress. No travel stress. Not much other stress. A 4 on the 1 to 10 'stress scale'.
Libido: Um...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty good; love those blue rivers...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Actually I could see 4-6 bricks strong this afternoon (interesting). A little uncomfortable re belly though (will soon be flat again)...Definition was strong in arms this evening...
Overall Sense of Feeling: The weather here is GREAT! I am in SUMMER! Found a few running loops/tracks by the river and around the streets that I will use come next week. Just enjoying my time off, really letting myself relax and chill and let go (a strange feeling for me, letting go of control, but also about time). Settling in well...
NOTHING (yes, was a battle in my head to NOT at least go for a run)...
Sleep - Time and Quality: Ok, so going by US time until I return to NZ: ~0730-0830 and 1200-1630 (waking at 1420), so ~5.5 hours sleep (getting back into usual sleeping periods). Slept like the dead. A little screwed up re times, but ok. Felt a little groggy on waking (started using Lipotrophin-PM (2 caps first thing in the morning and 2 caps last thing at night) again today, so that will be gone tomorrow)...
Mental Alertness/Focus: Comes and goes; I have not experienced jetlag, which is interesting....
Energy: Had it this morning before passing out at ~1200...
Motivation: Trying to ignore my head re all the food (man, in the supermarket I was like a little kid in a candy store!) that I have been eating (it is ok, girl; you will get fast back on track once this week is over)...
Mood/Aggression: Happy...
Stress: No training stress (mostly). No study stress. No travel stress. Not much other stress. A 4 on the 1 to 10 'stress scale'.
Libido: Um...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty good; love those blue rivers...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Actually I could see 4-6 bricks strong this afternoon (interesting). A little uncomfortable re belly though (will soon be flat again)...Definition was strong in arms this evening...
Overall Sense of Feeling: The weather here is GREAT! I am in SUMMER! Found a few running loops/tracks by the river and around the streets that I will use come next week. Just enjoying my time off, really letting myself relax and chill and let go (a strange feeling for me, letting go of control, but also about time). Settling in well...
Rosie Chee
The Female Terminator
Day 202
Third day off in a row. WOW!
Sleep - Time and Quality: ~0930-1500 (waking at 1015, 1025, and 1120), so ~5.5 hours sleep. Sleep was deep when sleeping. Not sleeping for very long at once, waking every 2-3 hours. Feeling shattered on waking sometimes. Sleeping patterns all over the place, but consistently getting in ~5.5 hours total per day. Dreaming. Eyes bloodshot every time I woke...
Mental Alertness/Focus: There.
Energy: Had a few moments where I was really shattered and so many where I was bouncing around like an excitable puppy...
Motivation: Head wants to be training and hating myself for all the food I am consuming; but I am letting myself have this week (and will punish myself for it later)...
Mood/Aggression: Happy...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: HIGH!
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty awesome (with times better than others)...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Started feeling (and looking a little) bloated and uncomfortable in the late evening.
Overall Sense of Feeling: Ok. I am pretty calm and relaxed and that is NOT something that happens very often at all (making the most of it)...Wondered why my hair and skin were feeling dry. Found out that in the US there is chlorine (and other chemicals) in the water (even the drinking water; which is why it tastes funny; and now I know why bodybuilders used distilled water pre-competition here, while at home we can still use tap water no worries) and that is making my hair and body feel weird and different (not in a good way either; I love it in New Zealand where we have FRESH ?soft? water). Guess you take some things for granted sometimes. I really am lucky to live in such a beautiful (and for the most part, untouched) country...
Third day off in a row. WOW!
Sleep - Time and Quality: ~0930-1500 (waking at 1015, 1025, and 1120), so ~5.5 hours sleep. Sleep was deep when sleeping. Not sleeping for very long at once, waking every 2-3 hours. Feeling shattered on waking sometimes. Sleeping patterns all over the place, but consistently getting in ~5.5 hours total per day. Dreaming. Eyes bloodshot every time I woke...
Mental Alertness/Focus: There.
Energy: Had a few moments where I was really shattered and so many where I was bouncing around like an excitable puppy...
Motivation: Head wants to be training and hating myself for all the food I am consuming; but I am letting myself have this week (and will punish myself for it later)...
Mood/Aggression: Happy...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: HIGH!
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty awesome (with times better than others)...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Started feeling (and looking a little) bloated and uncomfortable in the late evening.
Overall Sense of Feeling: Ok. I am pretty calm and relaxed and that is NOT something that happens very often at all (making the most of it)...Wondered why my hair and skin were feeling dry. Found out that in the US there is chlorine (and other chemicals) in the water (even the drinking water; which is why it tastes funny; and now I know why bodybuilders used distilled water pre-competition here, while at home we can still use tap water no worries) and that is making my hair and body feel weird and different (not in a good way either; I love it in New Zealand where we have FRESH ?soft? water). Guess you take some things for granted sometimes. I really am lucky to live in such a beautiful (and for the most part, untouched) country...
Rosie Chee
The Female Terminator
Day 203
Almost as week and NO training (starting to have to force myself NOT to do anything now)...
Sleep - Time and Quality: ~0000-0230 and ~1230-1530, so ~5.5 hours sleep. Again deep. Again dreaming...
Mental Alertness/Focus: Good.
Energy: Feel like I should...NEED...To be doing SOMEthing, like a run...
Motivation: Ignoring my head for 3 more days. I KNOW that I can get back into shape pretty quick when I start back again...
Mood/Aggression: Really happy and content...
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Later...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity average...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Seeing the extra weight a little now (and feeling it in my clothes)...However, chest looks leaner than before (weird)...
Overall Sense of Feeling: Sore throat has gone. It has now turned into a dry cough and I spend a great deal of the night unable to breathe and coughing. The taste of blood is quite prominent now and I still feel like I'm ripping my throat out with each cough. Get quite heated and warm, especially when sleeping...Watched a softball game in the evening (love not having to wear much at any time of the day!) and got bitten by mosquitoes (damn little buggers love the taste of me (and not even insect repellent or anything stops them); NOT cool)...
Almost as week and NO training (starting to have to force myself NOT to do anything now)...
Sleep - Time and Quality: ~0000-0230 and ~1230-1530, so ~5.5 hours sleep. Again deep. Again dreaming...
Mental Alertness/Focus: Good.
Energy: Feel like I should...NEED...To be doing SOMEthing, like a run...
Motivation: Ignoring my head for 3 more days. I KNOW that I can get back into shape pretty quick when I start back again...
Mood/Aggression: Really happy and content...
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Later...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity average...
Muscle Hardness/Density: Upper body.
Body Composition and Look: Seeing the extra weight a little now (and feeling it in my clothes)...However, chest looks leaner than before (weird)...
Overall Sense of Feeling: Sore throat has gone. It has now turned into a dry cough and I spend a great deal of the night unable to breathe and coughing. The taste of blood is quite prominent now and I still feel like I'm ripping my throat out with each cough. Get quite heated and warm, especially when sleeping...Watched a softball game in the evening (love not having to wear much at any time of the day!) and got bitten by mosquitoes (damn little buggers love the taste of me (and not even insect repellent or anything stops them); NOT cool)...
Rosie Chee
The Female Terminator
Day 204
NOT training is just starting to get FRUSTRATING now...
Sleep - Time and Quality: ~1110-1515 (waking at 1220 and 1310), so ~4 hours sleep. Disturbed...
Mental Alertness/Focus: Some.
Energy: Have felt like absolute sh*te. Going outside in the heat makes me feel so lethargic and not like I want to do anything. Before 0600 and after ~2000 seem to be the best times to go running...
Motivation: Starting to come back seeing what I am letting myself fall into...
Mood/Aggression: Started out ok. Turned suddenly ~1000...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: In the very early morning. Otherwise none...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty good (especially after food (high carbohydrates and sugar) or a shower)...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: NOT happy at all. I have gone from being a slender, lean hardbody to a soft blimp, GRRRR (you do it to yourself, so DEAL with it; DISCIPLINE your diet!!!)...
Overall Sense of Feeling: Coughing a lot still, causing sleep to become more broken now, and tasting blood every time. Whatever this is had better be OVER by the time I am scheduled to start training again!...Almost a week gone already; time really DOES fly...
NOT training is just starting to get FRUSTRATING now...
Sleep - Time and Quality: ~1110-1515 (waking at 1220 and 1310), so ~4 hours sleep. Disturbed...
Mental Alertness/Focus: Some.
Energy: Have felt like absolute sh*te. Going outside in the heat makes me feel so lethargic and not like I want to do anything. Before 0600 and after ~2000 seem to be the best times to go running...
Motivation: Starting to come back seeing what I am letting myself fall into...
Mood/Aggression: Started out ok. Turned suddenly ~1000...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: In the very early morning. Otherwise none...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity pretty good (especially after food (high carbohydrates and sugar) or a shower)...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: NOT happy at all. I have gone from being a slender, lean hardbody to a soft blimp, GRRRR (you do it to yourself, so DEAL with it; DISCIPLINE your diet!!!)...
Overall Sense of Feeling: Coughing a lot still, causing sleep to become more broken now, and tasting blood every time. Whatever this is had better be OVER by the time I am scheduled to start training again!...Almost a week gone already; time really DOES fly...
Rosie Chee
The Female Terminator
Day 205
The second to last day of NO training (YAY)...
Sleep - Time and Quality: ~0500-1630 (waking at 1015, 1215, 1430, and 1515) and ~2030-2110, so ~12 hours sleep. Wow; deep; must have needed it. Dreaming.
Mental Alertness/Focus: There.
Energy: Quite lethargic. Every time I wake up I feel like death walking...
Motivation: Definitely going to be back in full swing by the time I come to start training...
Mood/Aggression: Ok...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: Like um, WOW...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity excellent; thick blue lines across chest...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Still far from happy, but knowing that it will take only 10-14 days to get back into the shape I want and like...
Overall Sense of Feeling: Coughing a little less, but no less 'painful'. Bloodshot eyes becoming common. Still sick (go damnit!)
The second to last day of NO training (YAY)...
Sleep - Time and Quality: ~0500-1630 (waking at 1015, 1215, 1430, and 1515) and ~2030-2110, so ~12 hours sleep. Wow; deep; must have needed it. Dreaming.
Mental Alertness/Focus: There.
Energy: Quite lethargic. Every time I wake up I feel like death walking...
Motivation: Definitely going to be back in full swing by the time I come to start training...
Mood/Aggression: Ok...
Stress: A 4 on the 1 to 10 'stress scale'.
Libido: Like um, WOW...
Joints: Fine.
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity excellent; thick blue lines across chest...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Still far from happy, but knowing that it will take only 10-14 days to get back into the shape I want and like...
Overall Sense of Feeling: Coughing a little less, but no less 'painful'. Bloodshot eyes becoming common. Still sick (go damnit!)
Rosie Chee
The Female Terminator
I generally don't sleep much: 4-6 hours tops (average of ~5 hours); however, I usually have ONE day a week (on the weekend) where I sleep for longer (my body catching up on the sleep it didn't get during the week, I guess). I didn't get jetlag.
There is always something that can be improved "body look-wise". I am NOT lean enough for me, period. Like I've said before, I don't like the soft, glamour/porn model look; I want hard, tight, dry definition.
Rosie Chee
The Female Terminator
Day 206
LAST day of my week off...
Sleep - Time and Quality: ~0410-0555, ~1215-1530, and ~ 2030-2200, so ~6.5 hours sleep. Deep. Dreaming some...
Mental Alertness/Focus: When awake, yes. Most alert during the early morning (must be my body clock).
Energy: Ok.
Motivation: I am definitely ready to start training again...
Mood/Aggression: Up and down...
Stress: A 5 on the 1 to 10 'stress scale'.
Libido: High am; some pm...
Joints: Left wrist has actually been aching quite badly (not sure why???)
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity good...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: A bit bloated lower belly today. Feeling the extra food and water weight from this last week; feeling very uncomfortable (no like). It's all good and well when I'm hammering my body hard with training, but when I'm not...
Overall Sense of Feeling: Still coughing, but not as badly. Left wisdom tooth is coming up again (stress sign) and is hurting a little. Otherwise, generally ok.
LAST day of my week off...
Sleep - Time and Quality: ~0410-0555, ~1215-1530, and ~ 2030-2200, so ~6.5 hours sleep. Deep. Dreaming some...
Mental Alertness/Focus: When awake, yes. Most alert during the early morning (must be my body clock).
Energy: Ok.
Motivation: I am definitely ready to start training again...
Mood/Aggression: Up and down...
Stress: A 5 on the 1 to 10 'stress scale'.
Libido: High am; some pm...
Joints: Left wrist has actually been aching quite badly (not sure why???)
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity good...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: A bit bloated lower belly today. Feeling the extra food and water weight from this last week; feeling very uncomfortable (no like). It's all good and well when I'm hammering my body hard with training, but when I'm not...
Overall Sense of Feeling: Still coughing, but not as badly. Left wisdom tooth is coming up again (stress sign) and is hurting a little. Otherwise, generally ok.
Rosie Chee
The Female Terminator
The next 15-30 days...
Supplements
Fat Loss Stack
* Shred Matrix (1): 1 pack 60 min pre-gym (resistance training days); 1 pack first thing in the morning (non-resistance training days).
* LipoBURN (2): 4 pumps after shower in the morning, and 4 pumps after shower before bed.
* Eviscerate (2): after shower in the morning and after shower before bed.
(1) I may increase to 2 packs a day after a few days.
(2) Note that I will NOT be using BOTH LipoBURN and Eviscerate on the same day, but using either or (since I have about quarter to half a bottle left of each).
* Drive: 2 caps first thing in the morning and 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning and 2 caps 6-8 hours post-dose 1 (non-resistance training days).
* RPM: 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning (non-resistance training days).
Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-breakfast, 2 caps immediately post-gym, and 4 caps last thing at night (resistance training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch/dinner, and 4 caps last thing at night (non-resistance training days).
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Protein Powder/BCAA's
* Combat Powder: 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* BC + EAA: 3 scoops 45 min pre-gym (resistance training days).
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
There will be a couple of other special products added in during this time as well.
Training
Sunday
HIIT Cardio
Abs
Stretch 20-30 min
Monday
20-30 min Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
HIIT Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
20-30 min Cardio
Stretch 20-30 min
Gym - Full-Body
Thursday
HIIT Cardio
Stretch 20-30 min
Gym - Back
Friday
20-30 min Cardio
Stretch 20-30 min
Gym - Chest
Saturday
HIT Cardio
Stretch 20-30 min
OR
DAY OFF
Note that for any given day and week training can be changed and adapted, based on how I am feeling.
Supplements
Fat Loss Stack
* Shred Matrix (1): 1 pack 60 min pre-gym (resistance training days); 1 pack first thing in the morning (non-resistance training days).
* LipoBURN (2): 4 pumps after shower in the morning, and 4 pumps after shower before bed.
* Eviscerate (2): after shower in the morning and after shower before bed.
(1) I may increase to 2 packs a day after a few days.
(2) Note that I will NOT be using BOTH LipoBURN and Eviscerate on the same day, but using either or (since I have about quarter to half a bottle left of each).
* Drive: 2 caps first thing in the morning and 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning and 2 caps 6-8 hours post-dose 1 (non-resistance training days).
* RPM: 2 caps 60-80 min pre-gym (resistance training days); 2 caps first thing in the morning (non-resistance training days).
Creatine
* NeoVar Recomped: 2 caps 30-40 min pre-breakfast, 2 caps immediately post-gym, and 4 caps last thing at night (resistance training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-lunch/dinner, and 4 caps last thing at night (non-resistance training days).
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Protein Powder/BCAA's
* Combat Powder: 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* BC + EAA: 3 scoops 45 min pre-gym (resistance training days).
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
There will be a couple of other special products added in during this time as well.
Training
Sunday
HIIT Cardio
Abs
Stretch 20-30 min
Monday
20-30 min Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
HIIT Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
20-30 min Cardio
Stretch 20-30 min
Gym - Full-Body
Thursday
HIIT Cardio
Stretch 20-30 min
Gym - Back
Friday
20-30 min Cardio
Stretch 20-30 min
Gym - Chest
Saturday
HIT Cardio
Stretch 20-30 min
OR
DAY OFF
Note that for any given day and week training can be changed and adapted, based on how I am feeling.
Rosie Chee
The Female Terminator
Day 207
0514 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
First run in the US :hammer: Waited until it was light before going out, since not sure of the area too much yet to be gong running alone in the dark down by the river. Started out well. Weather was already warm and humid. Felt really good, actually, despite tasting blood from 3 minutes in. First set of sprints was amazing; didn't feel like I had had a break at all. Went easy for a little bit between sets and then went again. REALLY pushed my body, determined to make it a good session :laugh: The 1-min effort seemed to last forever. Calves, especially left, were so PUMPED when I got home (running up a hill home didn't help either). Finished absolutely dripping, but with a SMILE!
0543 - Abs:
1. Plank x 1 min
2. Side Plank (right) x 1 min
3. Side Plank (left) x 1 min
4. Plank x 1 min
0548 - Stretch 21 min.
0609 - Abs:
1. Plank x 1 min
2. Side Plank (left) x 1 min
3. Side Plank (right) x 1 min
4. Plank x 1 min
Sleep - Time and Quality: ~1225-1455, so ~2.6 hours sleep. NOT tired today! Sleep was deep when got there, though. No dreams...
Mental Alertness/Focus: I have been with it today.
Energy: HIIT Run felt AWESOME! After training and a shower was running around doing chores, bouncing off the walls :slaphappy: It was GREAT! Definitely think that I can attribute this energy to RPM (and Shred Matrix).
Motivation: My last day of naughty eating (yes, I know; although back into training today). I am SO motivated to get back on track...
Mood/Aggression: Good mood all day :mischievous:
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Pretty high for the most part :naughty:
Joints: Left wrist is still aching; feels like it did when it came out of the cast :question: :question: :question:
Endurance: Excellent.
Strength: N/A.
Quality of Training: Fantastic. Going to love running again; better make the most of it!
Pump and Vascularity: Pump was it ever in my calves after my HIIT Run...Vascularity has been garden hoses most of the day; and especially after all that pizza at dinner...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Although a little softer and heavier than usual, can still see 6 bricks. The softness is being booted out tomorrow! :drillsergeant:
Overall Sense of Feeling: Chicago deep-dish style pizza I had tonight :food: It was great fun. I shoveled that down like I was never going to eat again :laugh2: Felt pretty ok afterwards too, considering. I can easily eat one large one by myself...Now it's going to be movies for the rest of the night (and morning)...
0514 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
First run in the US :hammer: Waited until it was light before going out, since not sure of the area too much yet to be gong running alone in the dark down by the river. Started out well. Weather was already warm and humid. Felt really good, actually, despite tasting blood from 3 minutes in. First set of sprints was amazing; didn't feel like I had had a break at all. Went easy for a little bit between sets and then went again. REALLY pushed my body, determined to make it a good session :laugh: The 1-min effort seemed to last forever. Calves, especially left, were so PUMPED when I got home (running up a hill home didn't help either). Finished absolutely dripping, but with a SMILE!
0543 - Abs:
1. Plank x 1 min
2. Side Plank (right) x 1 min
3. Side Plank (left) x 1 min
4. Plank x 1 min
0548 - Stretch 21 min.
0609 - Abs:
1. Plank x 1 min
2. Side Plank (left) x 1 min
3. Side Plank (right) x 1 min
4. Plank x 1 min
Sleep - Time and Quality: ~1225-1455, so ~2.6 hours sleep. NOT tired today! Sleep was deep when got there, though. No dreams...
Mental Alertness/Focus: I have been with it today.
Energy: HIIT Run felt AWESOME! After training and a shower was running around doing chores, bouncing off the walls :slaphappy: It was GREAT! Definitely think that I can attribute this energy to RPM (and Shred Matrix).
Motivation: My last day of naughty eating (yes, I know; although back into training today). I am SO motivated to get back on track...
Mood/Aggression: Good mood all day :mischievous:
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Pretty high for the most part :naughty:
Joints: Left wrist is still aching; feels like it did when it came out of the cast :question: :question: :question:
Endurance: Excellent.
Strength: N/A.
Quality of Training: Fantastic. Going to love running again; better make the most of it!
Pump and Vascularity: Pump was it ever in my calves after my HIIT Run...Vascularity has been garden hoses most of the day; and especially after all that pizza at dinner...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Although a little softer and heavier than usual, can still see 6 bricks. The softness is being booted out tomorrow! :drillsergeant:
Overall Sense of Feeling: Chicago deep-dish style pizza I had tonight :food: It was great fun. I shoveled that down like I was never going to eat again :laugh2: Felt pretty ok afterwards too, considering. I can easily eat one large one by myself...Now it's going to be movies for the rest of the night (and morning)...
Rosie Chee
The Female Terminator
LOL; I'm definitely feeling the pizza.
Yes, HIIT was great. Going to be training a bit later today...
Rosie Chee
The Female Terminator
Day 208
2026 - 5km Run:
Muggy. Humid. Dark. Kept having bugs and things fly into my face, and the mozzies bit away. Anyways, was a good run. Headwind out. Felt quite breathless at times, gasping for air. Tasting blood from 15 minutes in. First half was done at 4.1 min/km pace, slowing back to average 4.4 min/km overall.
2055 - Stretch 20 min.
2138 - Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 4 x 12 - Breathing hard and heavy during these. Quite heady after each set come the second set. Left wrist aching a little from third set on.
2. Plate LR 4 x 12 - Since no DB, used plates. Was different, and not as heavy as I would use with DBs. Ok, though.
Superset B -
3. BB Military Press 4 x 12 - Pretty ok. Strength is up here.
4. Bent Over Plate RR 4 x 12 - Again, no DBs, so used plates. Felt weird to start, but quickly got into them.
Superset C -
5. BB Good Mornings 4 x 12 - Legs shaking from the third set. Really focusing on core.
6. Glute-Ham Raises (on floor) 4 x 12 - Since don't have a s/b and can't do leg curls here, decided to give these a shot. Felt my hamstrings definitely after the first set, but that was about it.
Sleep - Time and Quality: ~0000-0253 (waking at 0055), and ~0900-1630 (waking at 1100 and 1300), so ~10 hours sleep. Shattered on waking each time I woke up. Think that I 'caught up' on the sleep that I didn't get (only had ~2.6 hours) yesterday. No dreams...
Mental Alertness/Focus: Here and there.
Energy: Not feeling as if I had much energy for my 5km run, but ok once I got out. Resistance training was good for, albeit rather breathless and heady throughout (and I even lay on the floor at one stage it was that bad).
Motivation: BACK!!!
Mood/Aggression: Mood has been flicking on and off today...
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Nowhere near what it has been lately...
Joints: Left wrist still aching, getting bit worse after resistance training (go away, damnit!)
Endurance: Excellent.
Strength: For the first session back it's not about strength, but just doing it.
Quality of Training: 5km run was ok. Resistance training felt good to be back!
Pump and Vascularity: Pump in delts yes definitely...Vascularity strong during and after training (and most of the day, really)...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Soft and heavy, damnit!
Overall Sense of Feeling: Pretty shattered today. Glad to be back training again, though. Now just need to get back into the right schedule as I want to...
2026 - 5km Run:
Muggy. Humid. Dark. Kept having bugs and things fly into my face, and the mozzies bit away. Anyways, was a good run. Headwind out. Felt quite breathless at times, gasping for air. Tasting blood from 15 minutes in. First half was done at 4.1 min/km pace, slowing back to average 4.4 min/km overall.
2055 - Stretch 20 min.
2138 - Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. BB Clean and Press 4 x 12 - Breathing hard and heavy during these. Quite heady after each set come the second set. Left wrist aching a little from third set on.
2. Plate LR 4 x 12 - Since no DB, used plates. Was different, and not as heavy as I would use with DBs. Ok, though.
Superset B -
3. BB Military Press 4 x 12 - Pretty ok. Strength is up here.
4. Bent Over Plate RR 4 x 12 - Again, no DBs, so used plates. Felt weird to start, but quickly got into them.
Superset C -
5. BB Good Mornings 4 x 12 - Legs shaking from the third set. Really focusing on core.
6. Glute-Ham Raises (on floor) 4 x 12 - Since don't have a s/b and can't do leg curls here, decided to give these a shot. Felt my hamstrings definitely after the first set, but that was about it.
Sleep - Time and Quality: ~0000-0253 (waking at 0055), and ~0900-1630 (waking at 1100 and 1300), so ~10 hours sleep. Shattered on waking each time I woke up. Think that I 'caught up' on the sleep that I didn't get (only had ~2.6 hours) yesterday. No dreams...
Mental Alertness/Focus: Here and there.
Energy: Not feeling as if I had much energy for my 5km run, but ok once I got out. Resistance training was good for, albeit rather breathless and heady throughout (and I even lay on the floor at one stage it was that bad).
Motivation: BACK!!!
Mood/Aggression: Mood has been flicking on and off today...
Stress: A 3 on the 1 to 10 'stress scale'.
Libido: Nowhere near what it has been lately...
Joints: Left wrist still aching, getting bit worse after resistance training (go away, damnit!)
Endurance: Excellent.
Strength: For the first session back it's not about strength, but just doing it.
Quality of Training: 5km run was ok. Resistance training felt good to be back!
Pump and Vascularity: Pump in delts yes definitely...Vascularity strong during and after training (and most of the day, really)...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Soft and heavy, damnit!
Overall Sense of Feeling: Pretty shattered today. Glad to be back training again, though. Now just need to get back into the right schedule as I want to...
Rosie Chee
The Female Terminator
Day 209
0514 - HIIT Run:
a. 5 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
Was eager to get out and about this morning. Still waiting until light just to be on the safe side (for now). First set of efforts was ok. A little cooler in the morning than at night, which made the sweating factor less annoying. First effort on second set was the best sprint of the session; I felt like I was flying (and not sure why THAT one was the best). Started slowing a little in the last 4 minutes on the way home. Good run, though.
0600 - Stretch 20 min.
1946 - Arms (1 min between supersets, except Superset A - 3 min recovery):
Superset A -
1. Pull-Ups (hanging on only with fingers) 4 x 4 - Different style of pull-ups today: Pronated grip, but instead of having my hands wrapped around a bar, was hanging on by my fingers on a thin ledge :bigeyes: Definitely felt different; challenging. Only managed four reps each set. Felt like I could (or should) have done at least 1-2 more reps on the first two sets. Fingers feeling it on the last two sets. Last set a real effort, pausing at the bottom of each rep before continuing.
2. Dips 4 x 12 - Good. Left wrist aching from the third set on.
Superset B -
3. E-Z Bar BC 4 x 21s - Kept increasing the weight with each successive set. Feeling the pump in biceps well. Vascularity excellent; veins so knotted and looking thick and full.
4. Dips 4 x 12 - Left wrist aching during, but pushing through.
Superset C -
5. Plate ZC 4 x 15 - No DBs, so used plates instead. Was different (like using plates for LR was different), but ok.
6. Tricep Push-Ups 4 x 12 - Not sure that these were that effective. Although chest and abs were touching the floor each time elbows did not get to 90 degree flexion.
2019 - 5km Run:
Ready to go tonight (definitely need to get into doing a post-weights run 3-4 times a week). Tasting blood from 16 minutes in. Averaged 4.1 min/km to the turn, but a little slower from the turn, averaging 4.6 min/km on the way back (big drop in pace) :damnit: Feeling quite breathless. Glad that did, though.
Sleep - Time and Quality: ~1000-1645 (waking at 1153, 1310, 1513, and 1608), so ~6 hours sleep. Deep. Dreaming...
Mental Alertness/Focus: There. Have quite a few things to sort out.
Energy: Definitely had it (although quite heady).
Motivation: Definitely HATE what I am right now; best get back into shape as soon as possible!!!
Mood/Aggression: Fine... :gives:
Stress: A 10 on the 1 to 10 'stress scale' :surprised:
Libido: Some... :sigh1:
Joints: Left wrist still aching...
Endurance: Excellent.
Strength: Fine.
Quality of Training: HIIT Run was great. Resistance session was ok; have to do quite a lot of improvising for the time being. 5km Run was ok.
Pump and Vascularity: Pump definitely...Vascularity has been quite good all day, especially during training and after eating...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Noticing the difference after only 3 days of being back training (now get diet right as well and hammer yourself and get back into shape!!!) :drillsergeant:
Appetite: Had not much all day (and then later because of the stress went out and had 3600 calories from chocolate and felt like sh*te afterwards...)
Overall Sense of Feeling: Quite stressed pm. Still coughing as well
lots of blood. A bit all over the place.
RPN Notes: Have been using Entice most of the last week :18: Responses from others have been on and off when using it, so not sure whether it is having any effect at all. My mood when using it I notice has been better; but that could also be due to other factors...Eviscerate has started burning me on application on my legs (but nowhere else; weird).
0514 - HIIT Run:
a. 5 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
Was eager to get out and about this morning. Still waiting until light just to be on the safe side (for now). First set of efforts was ok. A little cooler in the morning than at night, which made the sweating factor less annoying. First effort on second set was the best sprint of the session; I felt like I was flying (and not sure why THAT one was the best). Started slowing a little in the last 4 minutes on the way home. Good run, though.
0600 - Stretch 20 min.
1946 - Arms (1 min between supersets, except Superset A - 3 min recovery):
Superset A -
1. Pull-Ups (hanging on only with fingers) 4 x 4 - Different style of pull-ups today: Pronated grip, but instead of having my hands wrapped around a bar, was hanging on by my fingers on a thin ledge :bigeyes: Definitely felt different; challenging. Only managed four reps each set. Felt like I could (or should) have done at least 1-2 more reps on the first two sets. Fingers feeling it on the last two sets. Last set a real effort, pausing at the bottom of each rep before continuing.
2. Dips 4 x 12 - Good. Left wrist aching from the third set on.
Superset B -
3. E-Z Bar BC 4 x 21s - Kept increasing the weight with each successive set. Feeling the pump in biceps well. Vascularity excellent; veins so knotted and looking thick and full.
4. Dips 4 x 12 - Left wrist aching during, but pushing through.
Superset C -
5. Plate ZC 4 x 15 - No DBs, so used plates instead. Was different (like using plates for LR was different), but ok.
6. Tricep Push-Ups 4 x 12 - Not sure that these were that effective. Although chest and abs were touching the floor each time elbows did not get to 90 degree flexion.
2019 - 5km Run:
Ready to go tonight (definitely need to get into doing a post-weights run 3-4 times a week). Tasting blood from 16 minutes in. Averaged 4.1 min/km to the turn, but a little slower from the turn, averaging 4.6 min/km on the way back (big drop in pace) :damnit: Feeling quite breathless. Glad that did, though.
Sleep - Time and Quality: ~1000-1645 (waking at 1153, 1310, 1513, and 1608), so ~6 hours sleep. Deep. Dreaming...
Mental Alertness/Focus: There. Have quite a few things to sort out.
Energy: Definitely had it (although quite heady).
Motivation: Definitely HATE what I am right now; best get back into shape as soon as possible!!!
Mood/Aggression: Fine... :gives:
Stress: A 10 on the 1 to 10 'stress scale' :surprised:
Libido: Some... :sigh1:
Joints: Left wrist still aching...
Endurance: Excellent.
Strength: Fine.
Quality of Training: HIIT Run was great. Resistance session was ok; have to do quite a lot of improvising for the time being. 5km Run was ok.
Pump and Vascularity: Pump definitely...Vascularity has been quite good all day, especially during training and after eating...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Noticing the difference after only 3 days of being back training (now get diet right as well and hammer yourself and get back into shape!!!) :drillsergeant:
Appetite: Had not much all day (and then later because of the stress went out and had 3600 calories from chocolate and felt like sh*te afterwards...)
Overall Sense of Feeling: Quite stressed pm. Still coughing as well
lots of blood. A bit all over the place.RPN Notes: Have been using Entice most of the last week :18: Responses from others have been on and off when using it, so not sure whether it is having any effect at all. My mood when using it I notice has been better; but that could also be due to other factors...Eviscerate has started burning me on application on my legs (but nowhere else; weird).
crader
Board Sponsor
I hope the stress factor comes down for you soon. Although training seems to be going well!
The E can change as far as feeling the burn. Somedays I can put it on and not feel it and then take a cold bath at the end of the night and burn for hours after the water hits me and I dry off.
The E can change as far as feeling the burn. Somedays I can put it on and not feel it and then take a cold bath at the end of the night and burn for hours after the water hits me and I dry off.
Rosie Chee
The Female Terminator
Yeah, me too.
True. It has been happening since I have been over here; think it is due to the chemicals in the water.
I didn't move to the US. It's called a VISIT.
Rosie Chee
The Female Terminator
Day 210
0738 - 1 mile run:
Went out to the park for this. Felt good. Was planning on doing 3 miles. However, due to circumstances, stopped and walked the final 2 miles (which made me very fcuked off). Did that mile in 6 min.
Sleep - Time and Quality: ~1345-1645 and ~1730-1915 (waking at 1815 and 1900), so ~4.5 hours sleep. Deep and black. VERY shattered on waking...
Mental Alertness/Focus: Been rather blank today.
Energy: There for my run (and frustrated).
Motivation: Not today.
Mood/Aggression: Not great...
Stress: A 10 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching...
Endurance: Fine.
Strength: N/A.
Quality of Training: am Run was fine, what I did. Because of things, wasn't in the mood for training further...
Pump and Vascularity: Pump in legs...Vascularity as normal...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Delts and arms are starting to look more defined again and seeing top 6 abs. Amazing what 2-3 days of training again can (and will) do. Still far from acceptable, though (so WORK on it!)
Appetite: Didn't feel like eating (NOT any supplement doing this either).
Overall Sense of Feeling: Seriously stressed and a little depressed today (but it will pass). Not in the mood for anything much and pretty much having today off (instead of Saturday).
0738 - 1 mile run:
Went out to the park for this. Felt good. Was planning on doing 3 miles. However, due to circumstances, stopped and walked the final 2 miles (which made me very fcuked off). Did that mile in 6 min.
Sleep - Time and Quality: ~1345-1645 and ~1730-1915 (waking at 1815 and 1900), so ~4.5 hours sleep. Deep and black. VERY shattered on waking...
Mental Alertness/Focus: Been rather blank today.
Energy: There for my run (and frustrated).
Motivation: Not today.
Mood/Aggression: Not great...
Stress: A 10 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching...
Endurance: Fine.
Strength: N/A.
Quality of Training: am Run was fine, what I did. Because of things, wasn't in the mood for training further...
Pump and Vascularity: Pump in legs...Vascularity as normal...
Muscle Hardness/Density: Upper back and arms.
Body Composition and Look: Delts and arms are starting to look more defined again and seeing top 6 abs. Amazing what 2-3 days of training again can (and will) do. Still far from acceptable, though (so WORK on it!)
Appetite: Didn't feel like eating (NOT any supplement doing this either).
Overall Sense of Feeling: Seriously stressed and a little depressed today (but it will pass). Not in the mood for anything much and pretty much having today off (instead of Saturday).
Rosie Chee
The Female Terminator
Day 211
Another Day OFF...
Sleep - Time and Quality: ~1000-1703, so ~7 hours sleep. Weird dreams. Shattered on waking...
Mental Alertness/Focus: Still blank.
Energy: I am not going to work out my angry energy and, against my mind, try and relax and have the day off and just watch movies...
Motivation: Shrug...
Mood/Aggression: NOT the person you want to talk to today...
Stress: A 10 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching, damnit!!!
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity usual...
Muscle Hardness/Density: Upper back, arms, and obliques.
Body Composition and Look: Abs definition coming back out (good).
Appetite: NOT hungry, but wanting to binge...
Overall Sense of Feeling: As long as I get 4 resistance sessions and 5 runs in this week I am going to let it go and use it to 'ease' back into training (fcuk that sh*t!) and make sure that there are NO excuses from next week...
Another Day OFF...
Sleep - Time and Quality: ~1000-1703, so ~7 hours sleep. Weird dreams. Shattered on waking...
Mental Alertness/Focus: Still blank.
Energy: I am not going to work out my angry energy and, against my mind, try and relax and have the day off and just watch movies...
Motivation: Shrug...
Mood/Aggression: NOT the person you want to talk to today...
Stress: A 10 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching, damnit!!!
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: No pump...Vascularity usual...
Muscle Hardness/Density: Upper back, arms, and obliques.
Body Composition and Look: Abs definition coming back out (good).
Appetite: NOT hungry, but wanting to binge...
Overall Sense of Feeling: As long as I get 4 resistance sessions and 5 runs in this week I am going to let it go and use it to 'ease' back into training (fcuk that sh*t!) and make sure that there are NO excuses from next week...
Rosie Chee
The Female Terminator
Day 212
0551 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
0636 - Stretch 20 min.
0720 - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 4 x 15
2. PBJ 4 x 30
Superset B -
3. P/U (feet on bench, hands on floor) 4 x 15
4. BB BOR 4 x 15
Superset C -
5. DB SP 4 x 10
6. Plate LR 4 x 10
Superset D -
7. Dips 4 x 10
8. Alt. Plate HC 4 x 20
Superset E -
9. Weighted Crunch (on floor) 4 x 15
10. Reverse Curl (on floor) 4 x 15
11. Plank x 1 min
Sleep - Time and Quality: ~0100-0400 and ~1550-1950 (waking at 1830), so ~7 hours sleep. Bloodshot eyes on waking each time. Deep. Took ~15 minutes to 'wake up' once got up. Dreaming...
Mental Alertness/Focus: Good.
Energy: Definitely there. I have been told that I am a dead weight when sleeping, but after being up for ~15 minutes I am full of energy, even if only after an hour's sleep. Needing to be moving a lot today...
Motivation: The foot is being put down and it is not being lifted for at least 8 weeks...
Mood/Aggression: Fine...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some am.
Joints: Left wrist a constant, dull ache; affecting some lifts...
Endurance: Excellent.
Strength: This resistance session was not about strength. However, I AM noticing a loss in strength, even from what I used to be doing for such sessions after this break.
Quality of Training: HIIT was poor. Resistance session made up for it...
Pump and Vascularity: Pump all over...Vascularity strong...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Delts and arms looking better now that back resistance training...
Appetite: Have had none all day (didn't help that ate an extra large and thick pizza with fries late last night)...Been VERY thirsty though; don't feel like I can get enough water...
Overall Sense of Feeling: Starting to 'calm down' a little. Feeling better.
0551 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort
f. 4 min jogging
0636 - Stretch 20 min.
0720 - Full-Body (30 sec recovery between supersets):
Superset A -
1. BB Good Mornings 4 x 15
2. PBJ 4 x 30
Superset B -
3. P/U (feet on bench, hands on floor) 4 x 15
4. BB BOR 4 x 15
Superset C -
5. DB SP 4 x 10
6. Plate LR 4 x 10
Superset D -
7. Dips 4 x 10
8. Alt. Plate HC 4 x 20
Superset E -
9. Weighted Crunch (on floor) 4 x 15
10. Reverse Curl (on floor) 4 x 15
11. Plank x 1 min
Sleep - Time and Quality: ~0100-0400 and ~1550-1950 (waking at 1830), so ~7 hours sleep. Bloodshot eyes on waking each time. Deep. Took ~15 minutes to 'wake up' once got up. Dreaming...
Mental Alertness/Focus: Good.
Energy: Definitely there. I have been told that I am a dead weight when sleeping, but after being up for ~15 minutes I am full of energy, even if only after an hour's sleep. Needing to be moving a lot today...
Motivation: The foot is being put down and it is not being lifted for at least 8 weeks...
Mood/Aggression: Fine...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some am.
Joints: Left wrist a constant, dull ache; affecting some lifts...
Endurance: Excellent.
Strength: This resistance session was not about strength. However, I AM noticing a loss in strength, even from what I used to be doing for such sessions after this break.
Quality of Training: HIIT was poor. Resistance session made up for it...
Pump and Vascularity: Pump all over...Vascularity strong...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Delts and arms looking better now that back resistance training...
Appetite: Have had none all day (didn't help that ate an extra large and thick pizza with fries late last night)...Been VERY thirsty though; don't feel like I can get enough water...
Overall Sense of Feeling: Starting to 'calm down' a little. Feeling better.
Rosie Chee
The Female Terminator
Initial Impressions
BC+EAA (Blue Raspberry Flavour)
Smell - 5/10: On opening the tub it smelt ever so faintly like raspberries; smell so faint it is barely there (you have to get your nose right into the tub to even smell it).
Taste - 5/10: There was the faintest of faintest hints of something; but more bland than anything. Didn't taste like cheap cordial like the Kiwi - Watermelon flavour. Not sweet, either.
Solubility- 7/10: Shook the powder this time from the first serve and mixed rapidly.
Texture - 10/10: Like fruit juice diluted with water.
Combat Powder (Chocolate Peanut Butter Flavour)
Smell - 7/10: Smells like chocolate with a peanut underlying tone.
Taste - 5/10: Tasted ok. Not what I was expecting. Not bad, but not the best stuff either.
Mixability - 9/10: Mixed well with shaking. No clumps or excess powder was left. Little froth as well, which I like.
Texture - 9/10: Combat Powder did not have a watery texture, nor was it thick and creamy; it almost felt like the texture of a cup of milo.
BC+EAA (Blue Raspberry Flavour)
Smell - 5/10: On opening the tub it smelt ever so faintly like raspberries; smell so faint it is barely there (you have to get your nose right into the tub to even smell it).
Taste - 5/10: There was the faintest of faintest hints of something; but more bland than anything. Didn't taste like cheap cordial like the Kiwi - Watermelon flavour. Not sweet, either.
Solubility- 7/10: Shook the powder this time from the first serve and mixed rapidly.
Texture - 10/10: Like fruit juice diluted with water.
Combat Powder (Chocolate Peanut Butter Flavour)
Smell - 7/10: Smells like chocolate with a peanut underlying tone.
Taste - 5/10: Tasted ok. Not what I was expecting. Not bad, but not the best stuff either.
Mixability - 9/10: Mixed well with shaking. No clumps or excess powder was left. Little froth as well, which I like.
Texture - 9/10: Combat Powder did not have a watery texture, nor was it thick and creamy; it almost felt like the texture of a cup of milo.
Rosie Chee
The Female Terminator
FLEX Online Bikini Model Search
I have entered. Please vote daily for me 1-15 August in the FLEX Online Bikini Model Search. I am the fourth from the left in the 18th row down (Rosanne C) at Invalid Link Removed. All votes are greatly appreciated!
Cheers!
I have entered. Please vote daily for me 1-15 August in the FLEX Online Bikini Model Search. I am the fourth from the left in the 18th row down (Rosanne C) at Invalid Link Removed. All votes are greatly appreciated!
Cheers!
Irish Cannon
Legend
Mosquitoes are the Wisconsin state bird, didn't you know that? 
Rosie Chee
The Female Terminator
Mosquitoes are the Wisconsin state bird, didn't you know that?
LOL. Doesn't matter where I am, Scott; if there are mosquitoes around I am the target :toofunny:
Rosie Chee
The Female Terminator
Day 213
0533 - 5km Run:
A little later (since it is getting lighter later now); however, soon I might start going out at my regular 0430...Was feeling shattered, knowing I was not on my game within the first minute, by the way I was almost dragging my feet and the slow pace. Felt quite breathless (I notice that the humidity/air often makes it hard to breathe when I am running here). Wanting to walk from the turn, but pushing myself to keep running, albeit slowly. Averaged 4.9 min/km (pathetic).
0604 - Stretch 24 min.
0641 - Back (1 min recovery between sets, except pull-Ups - 3 min recovery):
1. Pull-Ups (by fingers) 4 x 3, 5, 7, 7 - Doing these type of pull-ups is different and far more challenging. My fingers is what starts hurting after a while, since I am hanging on a ledge from only my fingertips (no bar to wrap my hands around). However, as the sets continued, found myself able to get more reps out. The goal is to get to at least 15 reps with one set of these.
2. BB Deadlifts 6 x 6 - Only 135lb, but my left wrist was feeling every set and aching rather badly after each one. Hands slipping on the last two sets, but gritting my teeth and getting every rep out.
3. Lat Pull-Down 4 x 12 - A little different with this: Bar was not the usual; nor was my seating position. Was actually quite surprised at how little I could lift here.
4. Rope Seated Row 2 x 25 - Again, improvised. On the floor. Feeling the burn, but pushing through.
Sleep - Time and Quality: ~0045-0355 and ~1830-2130 (waking at 2100), so ~6 hours sleep. Deep. Taking a while to get up once wake in pm. Dreaming weird...
Mental Alertness/Focus: I was great right up until ~1800 when started getting a little tired.
Energy: Since returning from my 5km Run I have been like an energizer bunny doing things, right up until ~1800...
Motivation: HIGH!!!
Mood/Aggression: Pretty good today. I got to relax and have fun, which makes a big difference...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some.
Joints: Left wrist still aching. Really noticing it on my BB Deadlifts and Lat-Pull-Downs; aching more after each set. Not sure why it suddenly even started hurting in the middle of my week OFF (maybe NOT doing anything was NOT a good idea for it?)...
Endurance: Excellent.
Strength: Strength losses becoming more noticeable. Not too worried though; it won't take me longer than 1-2 weeks to get them back to where they were pre-week off.
Quality of Training: 5km Run was ok; slow, and definitely noticing it...Resistance session was good; feeling myself work...
Pump and Vascularity: Pump from the start with Pull-Ups...Vascularity knots and high lines...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Delts and arm definition is becoming more prominent daily (interesting). Need to lean up a lot more though (amazing what a week or two off training does; but it will come back fast enough)...
Appetite: Like a bear preparing for hibernation today: Eating and eating and eating...
Overall Sense of Feeling: Things are looking up. Focusing on making the most of what I have to work with.
Muscle Pharm Notes: I mixed the Combat Powder in with my oats (using water) this morning for breakfast. It mixed easily enough; no clumps or excess powder left. The texture was like that of chocolate mousse or a thick, rich chocolate sauce. I like it, actually; made eating a bit more interesting. Smell is still good. Taste is different than having a shake...Shred Matrix leaves quite a nasty aftertaste in my mouth. I am noticing some appetite suppressing effects from it; however, mood overrides any appetite suppression that may be felt sometimes and sometimes I eat anyway. Also noticing the diuretic effects, especially if I have two packets a day...
RPN Notes: Still using Entice on and off in different situations. I have noticed over the last two weeks that on the days where I do NOT use it my mood fluctuates a little more than the days when I do.
0533 - 5km Run:
A little later (since it is getting lighter later now); however, soon I might start going out at my regular 0430...Was feeling shattered, knowing I was not on my game within the first minute, by the way I was almost dragging my feet and the slow pace. Felt quite breathless (I notice that the humidity/air often makes it hard to breathe when I am running here). Wanting to walk from the turn, but pushing myself to keep running, albeit slowly. Averaged 4.9 min/km (pathetic).
0604 - Stretch 24 min.
0641 - Back (1 min recovery between sets, except pull-Ups - 3 min recovery):
1. Pull-Ups (by fingers) 4 x 3, 5, 7, 7 - Doing these type of pull-ups is different and far more challenging. My fingers is what starts hurting after a while, since I am hanging on a ledge from only my fingertips (no bar to wrap my hands around). However, as the sets continued, found myself able to get more reps out. The goal is to get to at least 15 reps with one set of these.
2. BB Deadlifts 6 x 6 - Only 135lb, but my left wrist was feeling every set and aching rather badly after each one. Hands slipping on the last two sets, but gritting my teeth and getting every rep out.
3. Lat Pull-Down 4 x 12 - A little different with this: Bar was not the usual; nor was my seating position. Was actually quite surprised at how little I could lift here.
4. Rope Seated Row 2 x 25 - Again, improvised. On the floor. Feeling the burn, but pushing through.
Sleep - Time and Quality: ~0045-0355 and ~1830-2130 (waking at 2100), so ~6 hours sleep. Deep. Taking a while to get up once wake in pm. Dreaming weird...
Mental Alertness/Focus: I was great right up until ~1800 when started getting a little tired.
Energy: Since returning from my 5km Run I have been like an energizer bunny doing things, right up until ~1800...
Motivation: HIGH!!!
Mood/Aggression: Pretty good today. I got to relax and have fun, which makes a big difference...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Some.
Joints: Left wrist still aching. Really noticing it on my BB Deadlifts and Lat-Pull-Downs; aching more after each set. Not sure why it suddenly even started hurting in the middle of my week OFF (maybe NOT doing anything was NOT a good idea for it?)...
Endurance: Excellent.
Strength: Strength losses becoming more noticeable. Not too worried though; it won't take me longer than 1-2 weeks to get them back to where they were pre-week off.
Quality of Training: 5km Run was ok; slow, and definitely noticing it...Resistance session was good; feeling myself work...
Pump and Vascularity: Pump from the start with Pull-Ups...Vascularity knots and high lines...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Delts and arm definition is becoming more prominent daily (interesting). Need to lean up a lot more though (amazing what a week or two off training does; but it will come back fast enough)...
Appetite: Like a bear preparing for hibernation today: Eating and eating and eating...
Overall Sense of Feeling: Things are looking up. Focusing on making the most of what I have to work with.
Muscle Pharm Notes: I mixed the Combat Powder in with my oats (using water) this morning for breakfast. It mixed easily enough; no clumps or excess powder left. The texture was like that of chocolate mousse or a thick, rich chocolate sauce. I like it, actually; made eating a bit more interesting. Smell is still good. Taste is different than having a shake...Shred Matrix leaves quite a nasty aftertaste in my mouth. I am noticing some appetite suppressing effects from it; however, mood overrides any appetite suppression that may be felt sometimes and sometimes I eat anyway. Also noticing the diuretic effects, especially if I have two packets a day...
RPN Notes: Still using Entice on and off in different situations. I have noticed over the last two weeks that on the days where I do NOT use it my mood fluctuates a little more than the days when I do.
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
Are you so sure about that? :18: My appetite is an endless vacuum :laugh2:
Rosie Chee
The Female Terminator
Day 214
0528 - 5km Run:.
Had a very sore stomach this morning (not want to go running). Once I was out the pain started becoming less noticeable, but still there. Body was moving slowly but in rhythm. Averaged 4.8 min/km.
0559 - Stretch 21 min.
0704 - Chest/Abs (1 min recovery between sets, except Abs – no recovery between sets):
1. Flat BB BP 6 x 6 – Started out (and stayed) light at only 95lb today. Left anterior deltoid was aching from the first set. Wrists were weird. On the first rep of the second set I heard the loudest click and felt a grinding/clicking sensation in my left wrist; not long after that a cold, icy feeling spread across the wrist. From the fourth set on I felt as though the BB was 'pulling' backwards when I was lifting (the plates?), and felt like I was fighting against the BB as well as myself. Left anterior delt started sharp pain shooting on the fifth set. Wasn’t sure that I would make all the reps out on the last set, but I managed. Lightheaded after each set.
2. Inc. DB BP 4 x 8, 8, 12, 12 – Lighter DB today. An effort to get the DB into position to start each set. Delts and arms feeling quite fatigued. First two sets only did 8 reps. However, felt like I could do MORE, and so increased reps for each of the last two sets. Lightheadedness continued, with a pain in my temples.
3. P/U (feet on bench, hands on DB) 4 x 10 – Have not done this type of P/U before, so figured I would try it. Actually felt ok. Left wrist was aching badly, but ignored it. Last set reps were slower.
4. Abs 4 x (a. weighted crunch x 15, b. reverse curl (on floor) x 15, c. plank x 1 min) – Weighted crunch I started feeling in my anterior delts, with them hurting a bit, after the second set (planks contributing to). Feeling my abs burn after the second set of reverse curls. Abs feeling tight and hard during planks (love them; need to do more, more often).
Sleep - Time and Quality: ~1430-1630 and ~2000-2300, so ~5 hours sleep. Deep. Feeling so shattered on waking, especially at 2300; took a while to get going. No dreams...
Mental Alertness/Focus: Awesome right up until ~1430. Good from 1700-1900.
Energy: Have had a very sore stomach most of the day, so energy is not really applicable, as the pain has not made me want to do anything but sit as tight as possible with something hot on my stomach. Shattered on waking each time, though; body feels drained...
Motivation: Top of the line!
Mood/Aggression: Good mood today. Lots of smiles (despite left wrist and stomach pain)...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Not much.
Joints: Left wrist a constant ache, pretty bad. Grinding and loud clicking going on during my resistance session, especially doing Flat BB BP; and a loud crack/snap after the second set leading to an icy sensation flowing through that wrist and hand (NOT good).
Endurance: Excellent.
Strength: Fine.
Quality of Training: 5km Run was reasonable give how I was feeling. During my resistance session felt like I was going to drop the weights on my face or something, battling to keep them up through the lightheadedness...
Pump and Vascularity: Pump a little...Vascularity excellent; veins straining to climb through my skin...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Been told that I have great arm definition during training...
Appetite: Not much of one...
Overall Sense of Feeling: Ok. Just got to get through the next few days of extreme stomach pain...Might have tomorrow off...As long as I get in 3 x HIIT, 5 x resistance sessions, 3 x 5km runs, and 3-4 second cardio (whether it be post-weights or pm) sessions each week from now on I will be fine...
0528 - 5km Run:.
Had a very sore stomach this morning (not want to go running). Once I was out the pain started becoming less noticeable, but still there. Body was moving slowly but in rhythm. Averaged 4.8 min/km.
0559 - Stretch 21 min.
0704 - Chest/Abs (1 min recovery between sets, except Abs – no recovery between sets):
1. Flat BB BP 6 x 6 – Started out (and stayed) light at only 95lb today. Left anterior deltoid was aching from the first set. Wrists were weird. On the first rep of the second set I heard the loudest click and felt a grinding/clicking sensation in my left wrist; not long after that a cold, icy feeling spread across the wrist. From the fourth set on I felt as though the BB was 'pulling' backwards when I was lifting (the plates?), and felt like I was fighting against the BB as well as myself. Left anterior delt started sharp pain shooting on the fifth set. Wasn’t sure that I would make all the reps out on the last set, but I managed. Lightheaded after each set.
2. Inc. DB BP 4 x 8, 8, 12, 12 – Lighter DB today. An effort to get the DB into position to start each set. Delts and arms feeling quite fatigued. First two sets only did 8 reps. However, felt like I could do MORE, and so increased reps for each of the last two sets. Lightheadedness continued, with a pain in my temples.
3. P/U (feet on bench, hands on DB) 4 x 10 – Have not done this type of P/U before, so figured I would try it. Actually felt ok. Left wrist was aching badly, but ignored it. Last set reps were slower.
4. Abs 4 x (a. weighted crunch x 15, b. reverse curl (on floor) x 15, c. plank x 1 min) – Weighted crunch I started feeling in my anterior delts, with them hurting a bit, after the second set (planks contributing to). Feeling my abs burn after the second set of reverse curls. Abs feeling tight and hard during planks (love them; need to do more, more often).
Sleep - Time and Quality: ~1430-1630 and ~2000-2300, so ~5 hours sleep. Deep. Feeling so shattered on waking, especially at 2300; took a while to get going. No dreams...
Mental Alertness/Focus: Awesome right up until ~1430. Good from 1700-1900.
Energy: Have had a very sore stomach most of the day, so energy is not really applicable, as the pain has not made me want to do anything but sit as tight as possible with something hot on my stomach. Shattered on waking each time, though; body feels drained...
Motivation: Top of the line!
Mood/Aggression: Good mood today. Lots of smiles (despite left wrist and stomach pain)...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Not much.
Joints: Left wrist a constant ache, pretty bad. Grinding and loud clicking going on during my resistance session, especially doing Flat BB BP; and a loud crack/snap after the second set leading to an icy sensation flowing through that wrist and hand (NOT good).
Endurance: Excellent.
Strength: Fine.
Quality of Training: 5km Run was reasonable give how I was feeling. During my resistance session felt like I was going to drop the weights on my face or something, battling to keep them up through the lightheadedness...
Pump and Vascularity: Pump a little...Vascularity excellent; veins straining to climb through my skin...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Been told that I have great arm definition during training...
Appetite: Not much of one...
Overall Sense of Feeling: Ok. Just got to get through the next few days of extreme stomach pain...Might have tomorrow off...As long as I get in 3 x HIIT, 5 x resistance sessions, 3 x 5km runs, and 3-4 second cardio (whether it be post-weights or pm) sessions each week from now on I will be fine...
crader
Board Sponsor
Not sure what your stomach pains from but have Sean go and get the brand Thermacare Heat wraps for backs. It is a velcro air activated heating pad that lasts a good 10 hours. When I get really bad back pain or stomach pain I get these and it fits under your clothes, nobody knows you have them on. I've even trained with it on. Obviously you turn it around backwards for stomachs
Rosie Chee
The Female Terminator
Not sure what your stomach pains from but have Sean go and get the brand Thermacare Heat wraps for backs. It is a velcro air activated heating pad that lasts a good 10 hours. When I get really bad back pain or stomach pain I get these and it fits under your clothes, nobody knows you have them on. I've even trained with it on. Obviously you turn it around backwards for stomachs
They're because I had a week off and kept eating whatever whenever and ended up having my rare female cycle :sigh: Nothing will make them go away, but they can be eased with heat (needs to be really hot; like almost scalding). Thanks; I will look into them
crader
Board Sponsor
They're because I had a week off and kept eating whatever whenever and ended up having my rare female cycle :sigh: Nothing will make them go away, but they can be eased with heat (needs to be really hot; like almost scalding). Thanks; I will look into them
I have endometriosis so I know pain..lol
These are awesome for when you need to go out somewhere, it helps kill the misery some when you cant be plugged in to an electrical outlet with a heating pad..lol
Rosie Chee
The Female Terminator
Day 215
Day OFF, dictated by the circumstances...
Sleep - Time and Quality: ~0530-0730 and ~1030-2355, so ~15.5 hours all up (WOW). VERY shattered (not sure why). Slept like the dead. No dreams...
Mental Alertness/Focus: Not there.
Energy: Had absolutely NONE...
Motivation: Er...
Mood/Aggression: Not up much of the day to have anything...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching (WTF???)
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: Pump none...Vascularity excellent after my am meal...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Soft and uncomfortable...
Appetite: 4200 calories in less than an hour!
Overall Sense of Feeling: Blah...
Day OFF, dictated by the circumstances...
Sleep - Time and Quality: ~0530-0730 and ~1030-2355, so ~15.5 hours all up (WOW). VERY shattered (not sure why). Slept like the dead. No dreams...
Mental Alertness/Focus: Not there.
Energy: Had absolutely NONE...
Motivation: Er...
Mood/Aggression: Not up much of the day to have anything...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: None.
Joints: Left wrist still aching (WTF???)
Endurance: N/A.
Strength: N/A.
Quality of Training: N/A.
Pump and Vascularity: Pump none...Vascularity excellent after my am meal...
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Soft and uncomfortable...
Appetite: 4200 calories in less than an hour!
Overall Sense of Feeling: Blah...
Rosie Chee
The Female Terminator
Update on Supplements and Training
Supplements
First thing in the morning
2 caps DCP
2 caps Drive
2 caps Lipotrophin-PM
4 caps OsteoSport
60 min pre-cardio
1 pack Shred Matrix
2 caps RPM
2 caps Drive
40 min pre-weights
3 scoops BC+EAA
2 caps NeoVar Recomped
Immediately post-gym (or post-cardio, if no weights)
2 caps NeoVar Recomped
Breakfast
1 scoop Combat Powder
2 caps Complete-Balance
2 caps Bio-Mend
2 caps Omega-Essentials
30 min pre-lunch
2 caps DCP
30 min pre-dinner
2 caps DCP
Pre-bed
1 cap DCP
2 caps Lipotrophin-PM
6 caps Mystery Product
4 caps NeoVar Recomped
Also
1 scoop Combat Powder at two other times daily
3 scoops BC+EAA at any other time I feel it is necessary
1 pack Shred Matrix 60 min pre-pm cardio if I feel it is necessary
Training
Weights
5 x resistance training sessions (splits may be changed depending on circumstances)
Cardio
3 x HIIT sessions
3-4 x 20-30 min sessions
2-4 second sessions (either post-weights or pm)
Stretching
6-7 x 20-30 min sessions (usually after cardio)
Supplements
First thing in the morning
2 caps DCP
2 caps Drive
2 caps Lipotrophin-PM
4 caps OsteoSport
60 min pre-cardio
1 pack Shred Matrix
2 caps RPM
2 caps Drive
40 min pre-weights
3 scoops BC+EAA
2 caps NeoVar Recomped
Immediately post-gym (or post-cardio, if no weights)
2 caps NeoVar Recomped
Breakfast
1 scoop Combat Powder
2 caps Complete-Balance
2 caps Bio-Mend
2 caps Omega-Essentials
30 min pre-lunch
2 caps DCP
30 min pre-dinner
2 caps DCP
Pre-bed
1 cap DCP
2 caps Lipotrophin-PM
6 caps Mystery Product
4 caps NeoVar Recomped
Also
1 scoop Combat Powder at two other times daily
3 scoops BC+EAA at any other time I feel it is necessary
1 pack Shred Matrix 60 min pre-pm cardio if I feel it is necessary
Training
Weights
5 x resistance training sessions (splits may be changed depending on circumstances)
Cardio
3 x HIIT sessions
3-4 x 20-30 min sessions
2-4 second sessions (either post-weights or pm)
Stretching
6-7 x 20-30 min sessions (usually after cardio)
Rosie Chee
The Female Terminator
Day 216
0547 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort/30 sec recovery
f. 1 x 2 min effort
g. 3 min jogging
0625 - Stretch 23 min.
0703 - Shoulders/Hamstrings:
Superset A (1 min recovery) -
1. BB Clean and Press 6 x 8, 8, 8, 8, 6, 6
2. Plate LR 6 x 12
Superset B (1 min recovery) -
3. BB Military Press 6 x 8
4. Bent Over Plate RR 6 x 12
Superset C (30 sec recovery) -
5. BB Good Mornings 6 x 12
6. Glute-Ham Raises (on floor) 6 x 15
Sleep - Time and Quality: ~1600-1800 and ~2300-0000, so ~3 hours sleep. Deep sleep. No dreams...
Mental Alertness/Focus: Definitely there; wide awake from 0000-1600...
Energy: THERE...
Motivation: As strong as ever...
Mood/Aggression: Pretty good mood most of the day...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: A little...
Joints: Pain in left wrist causing a few issues...
Numbness/Tingling in Fingers: Nope.
Endurance: Excellent.
Strength: Better.
Quality of Training: HIIT Run was good; speed picking up again. Resistance training was fine, fueled initially by aggression and finishing with determination.
Pump and Vascularity: Pump awesome...Vascularity knots and lines..
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Ok...
Appetite: Not a lot today. VERY thirsty, though; had consumed 5.7 litres of water by 1300...
Overall Sense of Feeling: Took weight today: 117lb; that's a 10lb gain in the last 2 weeks (damn you and your eating, girl!). Body composition has not changed much though, so most of it is food and water weight (regardless of what the extra weight is, was a small surprise that it was that much, although not quite unexpected)...Really just wanting to be training PROPERLY again, with no excuses for tiredness or anything else...
0547 - HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
d. 8 x 20 sec effort/10 sec easy
e. 1 x 1 min effort/30 sec recovery
f. 1 x 2 min effort
g. 3 min jogging
0625 - Stretch 23 min.
0703 - Shoulders/Hamstrings:
Superset A (1 min recovery) -
1. BB Clean and Press 6 x 8, 8, 8, 8, 6, 6
2. Plate LR 6 x 12
Superset B (1 min recovery) -
3. BB Military Press 6 x 8
4. Bent Over Plate RR 6 x 12
Superset C (30 sec recovery) -
5. BB Good Mornings 6 x 12
6. Glute-Ham Raises (on floor) 6 x 15
Sleep - Time and Quality: ~1600-1800 and ~2300-0000, so ~3 hours sleep. Deep sleep. No dreams...
Mental Alertness/Focus: Definitely there; wide awake from 0000-1600...
Energy: THERE...
Motivation: As strong as ever...
Mood/Aggression: Pretty good mood most of the day...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: A little...
Joints: Pain in left wrist causing a few issues...
Numbness/Tingling in Fingers: Nope.
Endurance: Excellent.
Strength: Better.
Quality of Training: HIIT Run was good; speed picking up again. Resistance training was fine, fueled initially by aggression and finishing with determination.
Pump and Vascularity: Pump awesome...Vascularity knots and lines..
Muscle Hardness/Density: Delts and arms.
Body Composition and Look: Ok...
Appetite: Not a lot today. VERY thirsty, though; had consumed 5.7 litres of water by 1300...
Overall Sense of Feeling: Took weight today: 117lb; that's a 10lb gain in the last 2 weeks (damn you and your eating, girl!). Body composition has not changed much though, so most of it is food and water weight (regardless of what the extra weight is, was a small surprise that it was that much, although not quite unexpected)...Really just wanting to be training PROPERLY again, with no excuses for tiredness or anything else...
Rosie Chee
The Female Terminator
Day 217
1022 - 3 miles.
1049 - Stretch 20 min.
1110 - Arms (1 min recovery between supersets):
Superset A -
1. Pull-Ups 4 x 8, 8, 8, 6
2. Dips 4 x 12
Superset B -
3. Flat CG BB BP 4 x 12, 12, 10, 10
4. DB FP 4 x 6
Superset C -
5. E-Z Bar BC 4 x 21s
6. Alt. Plate HC 4 x 12
Superset D -
7. Rope TPD 4 x 15
8. Plate ZC 4 x 15
Sleep - Time and Quality: ~0500-0830, so ~3.5 hours sleep. Deep; passed out watching an episode of 24. Slept like the dead again. Dreaming weird...
Mental Alertness/Focus: On point ever since I got up. Have had a pain in my temples since waking, though...
Energy: Felt quite fatigued on my run (the heat most probably). Felt fine during resistance session...
Motivation: Fine.
Mood/Aggression: Has had its moments...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Not much.
Joints: Damnit! Left wrist is causing more pain at rest and with no movement now; I don't understand WHY!
Numbness/Tingling in Fingers: None.
Endurance: Excellent.
Strength: Ok.
Quality of Training: Run was ok. Resistance session was good.
Pump and Vascularity: Pump hell yes! Extremely painful, especially in left bicep once got to Superset C...Vascularity strong hoses straining to climb out of my skin...
Muscle Hardness/Density: Arms so hard during and after resistance session.
Body Composition and Look: More definition coming in through delts and arms...
Appetite: 3300 calories in 30 minutes at 0231 this morning (all those carbohydrates and sugar no doubt contributed to me passing out at ~0500). Thirsty as all day, drinking heaps...
Overall Sense of Feeling: I should be back into the full swing of things re training by the end of this week...
1022 - 3 miles.
1049 - Stretch 20 min.
1110 - Arms (1 min recovery between supersets):
Superset A -
1. Pull-Ups 4 x 8, 8, 8, 6
2. Dips 4 x 12
Superset B -
3. Flat CG BB BP 4 x 12, 12, 10, 10
4. DB FP 4 x 6
Superset C -
5. E-Z Bar BC 4 x 21s
6. Alt. Plate HC 4 x 12
Superset D -
7. Rope TPD 4 x 15
8. Plate ZC 4 x 15
Sleep - Time and Quality: ~0500-0830, so ~3.5 hours sleep. Deep; passed out watching an episode of 24. Slept like the dead again. Dreaming weird...
Mental Alertness/Focus: On point ever since I got up. Have had a pain in my temples since waking, though...
Energy: Felt quite fatigued on my run (the heat most probably). Felt fine during resistance session...
Motivation: Fine.
Mood/Aggression: Has had its moments...
Stress: An 8 on the 1 to 10 'stress scale'.
Libido: Not much.
Joints: Damnit! Left wrist is causing more pain at rest and with no movement now; I don't understand WHY!
Numbness/Tingling in Fingers: None.
Endurance: Excellent.
Strength: Ok.
Quality of Training: Run was ok. Resistance session was good.
Pump and Vascularity: Pump hell yes! Extremely painful, especially in left bicep once got to Superset C...Vascularity strong hoses straining to climb out of my skin...
Muscle Hardness/Density: Arms so hard during and after resistance session.
Body Composition and Look: More definition coming in through delts and arms...
Appetite: 3300 calories in 30 minutes at 0231 this morning (all those carbohydrates and sugar no doubt contributed to me passing out at ~0500). Thirsty as all day, drinking heaps...
Overall Sense of Feeling: I should be back into the full swing of things re training by the end of this week...
Rosie Chee
The Female Terminator
It's not that many supplements, Ste; not compared to what I have been using!
I'm liking the US fine
Irish Cannon
Legend
Just had to let you know:
Loving the endurance I'm getting on the IGF-2. It's great! I can actually get through full-body, fasted workouts.
Loving the endurance I'm getting on the IGF-2. It's great! I can actually get through full-body, fasted workouts.
Chub
Well-known member
curious about the neovar pre weights. what kind of results do you get from dosing like that, i take it thats on an empty stomach? i normally dose first thing in the morning and post gym. sometimes pre gym but thats like 2 hours pre gym with food.
- Status