The Female Terminator Chronicles: Cutting for Competition (2011)
- Thread starter Rosie Chee
- Start date
Rosie Chee
The Female Terminator
Not yet, Ryan - I have to wait until January 2012 before I can start my Masters (sucks, I know, because I was told I'd be able to start THIS January), since it's not all available online yet (otherwise, I'd have to go back to New Zealand to do it).
As far as low energy/brain fog on a cut, I can't really relate to the cut, but I can the low energy, etc. When I was studying and doing all-nighters (at least once a week for ~3 years, and then almost every day when exams came around, especially in my final degree year), I started out using caffeine (No-Doz) tabs, and then stacked RPM with caffeine, sometimes, using Hot-Rox Extreme as well. My final year, the caffeine and stimulants ended up making me fall asleep though (I had my first bout of Chronic Fatigue that year), so I just had to get through trying to concentrate really hard. I think now I'd just dose a serving of Assault - Sean uses preworkout products for study (along with multiple energy drinks - I can't stand those things) and it helps him.
Thanks for the support and confidence, Josh
Yeah - now that it's nice and warm at night, I might start doing them again (never done them here really, unless walking home from the gym at night).
Rosie Chee
The Female Terminator
StackedCop
Well-known member
So it looks as if I'm super late but I sub'd quietly a while ago, lol
Gotta follow our sponsored athlete!!
Gotta follow our sponsored athlete!!
Rosie Chee
The Female Terminator
It's ok, bud :hug:
Mickfootie
Member
Alls looking good in here including yourself Rosie. 
kain1012
Member
Best motivational quote ever!!!
Rosie Chee
The Female Terminator
Alls looking good in here including yourself Rosie.
Thanks, bud
A Rosie-original, LOL. But seriously, I've always gone after what I want, but for a time I hesitated, waiting, holding back. However, after talking to my youngest sister the other day and others over the weeks prior, after rereading The Purpose Driven Life, knowing what I want to do and where I want to be, I've realized more than ever that if you want something, the onus is on YOU to make it happen. And it WILL happen, if that's what's in God's plans for you, but you can't leave everything up to Him. He gives us our desires, passions, and dreams for a reason, and it's not to sit on them!
StackedCop
Well-known member
Sorry but you lost me at younger sister, lol
Rosie Chee
The Female Terminator
We are Blessed to be a Blessing
MOTIVATIONAL QUOTE OF THE DAY
"When you set your goal, visualize and believe it's already happened. Have belief in conviction in the end result. Put the right attitude and action in. Whatever forces are at bay, make it happen. If you've ever thought about making your dreams a reality, there's no better time than NOW." - Nick Smith
TRAINING
Session 1
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Weighted Dips 4 x 5
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 12
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 12
6. Flat Close-Grip BB Bench Press 4 x 5
Alternate Set D -
7. DB Zottoman Curls 4 x 12
8. V-Bar Tricep Push-Downs 4 x 8
Alternate Set E -
9. DB Concentration Curls 2 x 15 per arm
10. Alternate DB Hammer Curls 2 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 26 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm
COMMENTS
Mood/Aggression: Doors are opening; opportunities are being created, made, and given; we are blessed to be a blessing to others.
Energy: Seems endless right now. My mood, mindset, and outlook is having a definite effect on this.
Mental Focus and Clarity: I have so much to think about and contemplate - life is starting to pick up the pace again and I'm ready to run with it!
Stress: High.
Libido: High and very random.
Joints: Left ankle was reminding me pre-weights that it's still tender, so I cut the distance back a little (and my cardio tonight will not place stress on my ankles). Left wrist has been very tight today, limited movement and slightly painful. Back is also tight, but the lesser of all the pains.
Endurance: Great.
Strength: This session was not so much about the weight.
Pump: Strong.
Vascularity: My left arm/side displays more muscle and definition than my right, and my right arm/side always has that noticeable difference with more prominent vascularity - all very interesting.
Quality of Training: Session 1 - Pre-weights run was ok. Resistance training was good - a few switches being made, my body preferring the longer session over the shorter ones that I have been doing the last few weeks (so definitely going back to the longer ones). Rollers was to help my legs out a little, since some DOMS in right hamstring after yesterday . . . Session 2 - Rollers at a slightly higher pace than I have been doing post-weights. The 39x18 gear seems to be the best at helping with my legs and definition without adding mass, so sticking with it. Because I have had a painful stomach I am going to do Abs tomorrow after HIIT . . .
Recovery: Right hamstring is tight, with a little DOMS after yesterday, but it's not really an issue. Passed out for about an hour mid-evening, showing how much the resistance session took out of me (could also have been contributed to with my stomach as well).
Other Notes: I started reading Paulo Coelho's The Alchemist today (recommended by Fran, who's just finished reading it). It's good so far - definitely a fitting book after going through Rick Warren's The Purpose Driven Life (which I am continuing to go back through as well).
MOTIVATIONAL QUOTE OF THE DAY
"When you set your goal, visualize and believe it's already happened. Have belief in conviction in the end result. Put the right attitude and action in. Whatever forces are at bay, make it happen. If you've ever thought about making your dreams a reality, there's no better time than NOW." - Nick Smith
TRAINING
Session 1
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Weighted Dips 4 x 5
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 12
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 12
6. Flat Close-Grip BB Bench Press 4 x 5
Alternate Set D -
7. DB Zottoman Curls 4 x 12
8. V-Bar Tricep Push-Downs 4 x 8
Alternate Set E -
9. DB Concentration Curls 2 x 15 per arm
10. Alternate DB Hammer Curls 2 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 26 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm
COMMENTS
Mood/Aggression: Doors are opening; opportunities are being created, made, and given; we are blessed to be a blessing to others.
Energy: Seems endless right now. My mood, mindset, and outlook is having a definite effect on this.
Mental Focus and Clarity: I have so much to think about and contemplate - life is starting to pick up the pace again and I'm ready to run with it!
Stress: High.
Libido: High and very random.
Joints: Left ankle was reminding me pre-weights that it's still tender, so I cut the distance back a little (and my cardio tonight will not place stress on my ankles). Left wrist has been very tight today, limited movement and slightly painful. Back is also tight, but the lesser of all the pains.
Endurance: Great.
Strength: This session was not so much about the weight.
Pump: Strong.
Vascularity: My left arm/side displays more muscle and definition than my right, and my right arm/side always has that noticeable difference with more prominent vascularity - all very interesting.
Quality of Training: Session 1 - Pre-weights run was ok. Resistance training was good - a few switches being made, my body preferring the longer session over the shorter ones that I have been doing the last few weeks (so definitely going back to the longer ones). Rollers was to help my legs out a little, since some DOMS in right hamstring after yesterday . . . Session 2 - Rollers at a slightly higher pace than I have been doing post-weights. The 39x18 gear seems to be the best at helping with my legs and definition without adding mass, so sticking with it. Because I have had a painful stomach I am going to do Abs tomorrow after HIIT . . .
Recovery: Right hamstring is tight, with a little DOMS after yesterday, but it's not really an issue. Passed out for about an hour mid-evening, showing how much the resistance session took out of me (could also have been contributed to with my stomach as well).
Other Notes: I started reading Paulo Coelho's The Alchemist today (recommended by Fran, who's just finished reading it). It's good so far - definitely a fitting book after going through Rick Warren's The Purpose Driven Life (which I am continuing to go back through as well).
Rosie Chee
The Female Terminator
LOL - I have two younger sisters, actually
Cliffnotes: If you want something, go after it! Don't wait for it to happen, but MAKE it happen!
I am so far. I actually got the rest of his books out from the library at the same time, so they are there for when I am finished The Alchemist. From what I can see looking at his books' synopses, they are all in some way a parable for life and experiences, but not just that, but about the many truths and great discoveries of life and what it is about, with the ability to touch and speak to everyone. Just an observation.
StackedCop
Well-known member
Just tell me they're married so I can feel better about being engaged, lol
Rosie Chee
The Female Terminator
Nope, neither are married. I don't know if my family is the marrying kind (even though my younger brother has a son due around my birthday), honestly - I certainly wasn't, and it was a surprise to me as much as anyone when it happened (especially given my views on relationships and marriage and my vehemence throughout life of never wanting to be or get married)!
StackedCop
Well-known member
Rosie Chee
The Female Terminator
You were suppose to lie to me Rosie...
If you want to be lied to, you'll have to look elsewhere, dearest, because that's just not me :blink: Sean will tell you that I can't lie to save my life - comes from growing up with "Honesty is the best policy" and valuing integrity :newangel: If you want it told straight though, come here all you want - if you can handle the truth :firedevil:
StackedCop
Well-known member
Arhg!!!!
StackedCop
Well-known member
Rosie Chee
The Female Terminator
She's laughing at you, goof :toofunny:
No. I'm not using Wyked - I have Assault. I am going to be using 7-KE though, forever and ever, LOL - that's on the way :35:
StackedCop
Well-known member
Forever and ever... Can't wait till I try 7KE so I can see what the hype is all about!
Rosie Chee
The Female Terminator
Yes it IS that good :yup:
Rahl
Well-known member
You were suppose to lie to me Rosie...
LOL. That's great!
From my experience sisters are usually much alike anyway. You know Rosie is bound to be a "one of a kind".
Rosie Chee
The Female Terminator
Although if we stood with our back to you, one might have difficulty telling who was who, my sisters and I are really nothing alike - my youngest is probably the most like me re temperament, but even then, we are completely different in other aspects of our character. You're not going to find anyone else out there like me though, that's for sure, LOL! In saying that, everyone is unique, a "one of a kind", even if they appear the same in many facets.
Rosie Chee
The Female Terminator
Decisions and Faith
MOTIVATIONAL QUOTE OF THE DAY
"Making a decision was only the beginning of things. When someone makes a decision, he is really diving into a strong current that will carry him to places he had never dreamed of when he first made the decision." - The Alchemist (Paulo Coelho)
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 14 min.
Abs (1 min recovery between giant sets):
Giant Set -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 12
2. Weighted Crunches (knees at 90 degree flexion) 3 x 15
3. Reverse Curls (on floor) 3 x 12
4. Bicycle 3 x 30
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 10 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 112 rpm
COMMENTS
Mood/Aggression: Calm. Still. So true the words of Paulo Coelho.
Energy: Right now it seems endless.
Mental Focus and Clarity: Collected. Concentrated.
Stress: Still high, but I am managing a lot better with this than I ever have in my life.
Libido: High.
Joints: Left ankle has settled back down now, which is good.
Endurance: Great.
Vascularity: Strong.
Quality of Training: Session 1 - HIIT was good. Warm outside, the sun on me Abs was good. Finishing off with the rollers, as always - I believe that doing this is one of the factors that has made a big difference re fat loss the last couple of weeks . . . Session 2 - Upped the pace for the rollers tonight. I felt fresh, my legs great! . . .
Recovery: My arms and anterior deltoids ached all over when I woke this morning, but I'm fine now.
Body Composition and Look: Abs are starting to come out more, along with grooves in hips.
Other Notes: Being a role model means leading by example. Everything I am and do is a testament to what can be done if you but have the faith in something bigger than yourself and allow yourself to be used to fulfill your purpose, always having the belief that anything is possible. I hope that through everything, I can provide something for others to draw motivation and inspiration from.
MOTIVATIONAL QUOTE OF THE DAY
"Making a decision was only the beginning of things. When someone makes a decision, he is really diving into a strong current that will carry him to places he had never dreamed of when he first made the decision." - The Alchemist (Paulo Coelho)
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 14 min.
Abs (1 min recovery between giant sets):
Giant Set -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 12
2. Weighted Crunches (knees at 90 degree flexion) 3 x 15
3. Reverse Curls (on floor) 3 x 12
4. Bicycle 3 x 30
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 10 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 112 rpm
COMMENTS
Mood/Aggression: Calm. Still. So true the words of Paulo Coelho.
Energy: Right now it seems endless.
Mental Focus and Clarity: Collected. Concentrated.
Stress: Still high, but I am managing a lot better with this than I ever have in my life.
Libido: High.
Joints: Left ankle has settled back down now, which is good.
Endurance: Great.
Vascularity: Strong.
Quality of Training: Session 1 - HIIT was good. Warm outside, the sun on me
Abs was good. Finishing off with the rollers, as always - I believe that doing this is one of the factors that has made a big difference re fat loss the last couple of weeks . . . Session 2 - Upped the pace for the rollers tonight. I felt fresh, my legs great! . . .Recovery: My arms and anterior deltoids ached all over when I woke this morning, but I'm fine now.
Body Composition and Look: Abs are starting to come out more, along with grooves in hips.
Other Notes: Being a role model means leading by example. Everything I am and do is a testament to what can be done if you but have the faith in something bigger than yourself and allow yourself to be used to fulfill your purpose, always having the belief that anything is possible. I hope that through everything, I can provide something for others to draw motivation and inspiration from.
Liftergym33
Well-known member
Rosie Chee
The Female Terminator
Push aside your fear and do it anyway!
MOTIVATIONAL QUOTE OF THE DAY
"Don't give in to your fears. If you do, you won't be able to talk to your heart...There is only one thing that makes a dream impossible to achieve: the fear of failure." - The Alchemist, The Alchemist (Paulo Coelho)
TRAINING
Session 1
Cardio - Run:
3 miles at 4.4 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 6 x 12, 10, 8, 8, 8, 6
2. Flat BB Bench Press 6 x 12
Alternate Set B -
3. Supinated BB Bent Over Rows 6 x 8
4. Push-Ups (feet on floor, hands on DB) 6 x 12
Alternate Set C -
5. Supinated Lat Pull-Down (in squat position) 6 x 12
6. Incline BB Bench Press 6 x 12, 10, 10, 10, 10, 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 40 min.
Session 2
Cardio - Rollers:
a. 5 min in 39x18 @ 108-110 rpm
b. 15 min in 39x18 @ 118-120 rpm
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Smiles and calm.
Energy: After my run I felt a little fatigued, but I feel great now.
Mental Focus and Clarity: Never been better
Endurance: Awesome!
Strength: My strength continues to progress.
Pump: Very strong.
Vascularity: This is back to stay (so unless it changes dramatically, really no need to comment on this much more).
Quality of Training: Session 1 - 3-mile run was ok, little slow during the last half - felt my body definitely slow after ~12 minutes, but pushing on. Resistance session was hard, and I was lightheaded for the first alternate set, my anterior delts burning with the pump, but wanted to get it all done in one hit, since my body prefers the longer weight training as opposed to shorter ones at the moment. Recovery afterwards was sitting on the rollers . . . Session 2 - Legs felt really good. Loved the spinning . . .
Recovery: The rollers is not just helping my body composition, but my recovery as well.
Body Composition and Look: Grooves coming out in abs sharper this morning.
Other Notes: I use the last of my Erase today, so will be without until I get some more (please arrive soon!) Also finishing up my current tub of Grape flavoured BC+EAA, going onto Watermelon-Kiwi - which has now become my favourite BC+EAA flavour (supplement changes reflected in post #1).
MOTIVATIONAL QUOTE OF THE DAY
"Don't give in to your fears. If you do, you won't be able to talk to your heart...There is only one thing that makes a dream impossible to achieve: the fear of failure." - The Alchemist, The Alchemist (Paulo Coelho)
TRAINING
Session 1
Cardio - Run:
3 miles at 4.4 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 6 x 12, 10, 8, 8, 8, 6
2. Flat BB Bench Press 6 x 12
Alternate Set B -
3. Supinated BB Bent Over Rows 6 x 8
4. Push-Ups (feet on floor, hands on DB) 6 x 12
Alternate Set C -
5. Supinated Lat Pull-Down (in squat position) 6 x 12
6. Incline BB Bench Press 6 x 12, 10, 10, 10, 10, 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 40 min.
Session 2
Cardio - Rollers:
a. 5 min in 39x18 @ 108-110 rpm
b. 15 min in 39x18 @ 118-120 rpm
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Smiles and calm.
Energy: After my run I felt a little fatigued, but I feel great now.
Mental Focus and Clarity: Never been better
Endurance: Awesome!
Strength: My strength continues to progress.
Pump: Very strong.
Vascularity: This is back to stay (so unless it changes dramatically, really no need to comment on this much more).
Quality of Training: Session 1 - 3-mile run was ok, little slow during the last half - felt my body definitely slow after ~12 minutes, but pushing on. Resistance session was hard, and I was lightheaded for the first alternate set, my anterior delts burning with the pump, but wanted to get it all done in one hit, since my body prefers the longer weight training as opposed to shorter ones at the moment. Recovery afterwards was sitting on the rollers . . . Session 2 - Legs felt really good. Loved the spinning
. . .Recovery: The rollers is not just helping my body composition, but my recovery as well.
Body Composition and Look: Grooves coming out in abs sharper this morning.
Other Notes: I use the last of my Erase today, so will be without until I get some more (please arrive soon!) Also finishing up my current tub of Grape flavoured BC+EAA, going onto Watermelon-Kiwi - which has now become my favourite BC+EAA flavour (supplement changes reflected in post #1).
Rosie Chee
The Female Terminator
Sub-10% bodyfat - to STAY!
MOTIVATIONAL QUOTE OF THE DAY
"If you're uncertain about where the future might lead remember this one, "When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - It's not what happens to you that matters. It's what you do with what happens that determines your future." - Nick Smith
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (1 min recovery between trisets):
Triset A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. V-Bar Close-Grip Seated Rows 4 x 10-12
3. Push-Ups (feet on floor, hands on box) 4 x 10-12
Triset B -
4. DB Hammer Raises 4 x 10
5. DB Lateral Raises 4 x 10
6. Seated DB Rear Raises 4 x 10
Triset C -
7. Dips 4 x 10
8. EZ-Bar Bicep Curls 4 x 10-12
9. Alternate DB Hammer Curls 4 x 10 per side
Triset D -
10. Rope Crunches 4 x 15
11. Reverse Curls (on bench) 4 x 12
12. Bicycle 4 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 28 min.
COMMENTS
Mood/Aggression: Still calm. Staying strong.
Energy: Absolutely!
Endurance: Stunning!
Strength: Full-Body sessions are not about strength.
Pump: Strong - as it generally always is on Full-Body session days.
Quality of Training: HIIT was better than good - my speed endurance is definitely improving. Resistance training was a very full hour, with some grimaces and struggling, but overall well done, walking out of the gym with a smile. Rollers was just to help with recovery afterwards.
Recovery: I am not sore anywhere today
Appetite: My body is definitely an interesting specimen. I've been almost perfect with my nutrition this week (with the exception of my meal pre-bed on Wednesday) and progress has slowed. I have noticed this over the last few months, and even moreso over the last 5-6 weeks. The weeks I make the MOST progress re fat loss is when every second day (usually Monday, Wednesday, Friday, and Sunday) are WAY higher than Maintenance and what everyone else would consider a "cheat"! Ironic. Certainly not the norm or expected, but eh, it works for me, so going to have to work with it.
Body Composition and Look: 115.6 pounds at 9.8% bodyfat. It's not the end of the week yet, I know, but I am going to start having my body composition taken on Fridays (since my competition and most photoshoots fall on a Saturday). So, finally sub-10% bodyfat - and this time I am going to STAY below it, no matter what! Over the last few days I have lost 0.2% bodyfat, 0.2 pounds (although scale weight is not so important), and surprisingly, gained 0.2 inches in my arm girths (with NO change in my arm skinfolds!)
Other Notes: I finish up my current bottle of 7-KE Topical Spray today - meaning that a bottle lasts ~4 weeks at 300mg a day. Not to worry though - I received more 7-KE and LipoBURN (I have missed the LipoBURN) today, so perfect timing (changes reflected in post #1).
MOTIVATIONAL QUOTE OF THE DAY
"If you're uncertain about where the future might lead remember this one, "When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - It's not what happens to you that matters. It's what you do with what happens that determines your future." - Nick Smith
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (1 min recovery between trisets):
Triset A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. V-Bar Close-Grip Seated Rows 4 x 10-12
3. Push-Ups (feet on floor, hands on box) 4 x 10-12
Triset B -
4. DB Hammer Raises 4 x 10
5. DB Lateral Raises 4 x 10
6. Seated DB Rear Raises 4 x 10
Triset C -
7. Dips 4 x 10
8. EZ-Bar Bicep Curls 4 x 10-12
9. Alternate DB Hammer Curls 4 x 10 per side
Triset D -
10. Rope Crunches 4 x 15
11. Reverse Curls (on bench) 4 x 12
12. Bicycle 4 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 28 min.
COMMENTS
Mood/Aggression: Still calm. Staying strong.
Energy: Absolutely!
Endurance: Stunning!
Strength: Full-Body sessions are not about strength.
Pump: Strong - as it generally always is on Full-Body session days.
Quality of Training: HIIT was better than good - my speed endurance is definitely improving. Resistance training was a very full hour, with some grimaces and struggling, but overall well done, walking out of the gym with a smile. Rollers was just to help with recovery afterwards.
Recovery: I am not sore anywhere today
Appetite: My body is definitely an interesting specimen. I've been almost perfect with my nutrition this week (with the exception of my meal pre-bed on Wednesday) and progress has slowed. I have noticed this over the last few months, and even moreso over the last 5-6 weeks. The weeks I make the MOST progress re fat loss is when every second day (usually Monday, Wednesday, Friday, and Sunday) are WAY higher than Maintenance and what everyone else would consider a "cheat"! Ironic. Certainly not the norm or expected, but eh, it works for me, so going to have to work with it.
Body Composition and Look: 115.6 pounds at 9.8% bodyfat. It's not the end of the week yet, I know, but I am going to start having my body composition taken on Fridays (since my competition and most photoshoots fall on a Saturday). So, finally sub-10% bodyfat - and this time I am going to STAY below it, no matter what! Over the last few days I have lost 0.2% bodyfat, 0.2 pounds (although scale weight is not so important), and surprisingly, gained 0.2 inches in my arm girths (with NO change in my arm skinfolds!)
Other Notes: I finish up my current bottle of 7-KE Topical Spray today - meaning that a bottle lasts ~4 weeks at 300mg a day. Not to worry though - I received more 7-KE and LipoBURN (I have missed the LipoBURN) today, so perfect timing (changes reflected in post #1).
Rosie Chee
The Female Terminator
Yeah, the mood is great - amazing what refreshing your spirit on a daily basis can do
Progress is coming along as well - although, as noted, going to have to chuck a few more "dirty" nutrition days in to speed it up a little, since the weeks where my nutrition has been close to "perfect" sees the least progress :think:
ryansm
Well-known member
Yeah, the mood is great - amazing what refreshing your spirit on a daily basis can do
Do you have a spiritual routine Rosie? I have taken up meditation over the years myself.
Rosie Chee
The Female Terminator
Many years ago, I had something you might call that, but now, no, I do not, Ryan. However, I do meditate (note that "meditate" to me is not what one sees re Eastern "meditation"), spend time in quiet reflection, worship in my own way, and surrender my life to God on a daily basis - it's not a "routine", but a part of my lifestyle, much like training is a lifestyle. Refreshing one's spirit can be done at any time, in any place, as long as you are open to it.
"At what level do you know Him?" A challenging question. "He only reveals Himself in degrees." That may be true, but Rick Warren mentions that "God deeply desires that we know him intimately", a process which spans our lifetime as we grow to become more like Christ. Each day is a chance to draw closer to the heart of God, improve our character, discover and fulfill our life's purpose, trust, have faith, mature. The more you realize that it's not about you, but about what you have to give and giving it, allowing His glory to manifest through you, trying to make a difference and be a blessing to others, that you can come to understand.
Rosie Chee
The Female Terminator
The Journey
MOTIVATIONAL QUOTE OF THE DAY
"Your journey has molded you for the greater good. It was exactly what it needed to be. Don't think you've lost time, it took each and every situation you have encountered to bring you to the now. And NOW is RIGHT ON TIME." - Asha Tyson
TRAINING
Cardio: Rollers:
25 min in 39x18 @ 100 rpm
Stretch 21 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. Good. Nice and "normal".
Mood/Aggression: Channeling the hope and positive energy. Meditation and quiet reflection to help calm my soul.
Endurance: Good.
Vascularity: Love how the application of LipoBURN INTENSIFIES the vascularity, even if only for a short while.
Quality of Training: An easy session on the rollers today (I know, me doing "easy" sessions is not usual, but I am coming to see the value and place of them in my training regime).
Body Composition and Look: Been told that I have the most depth and thickness to my shoulders and upper back that I have ever had.
Other Notes: I am learning - and slowly accepting - that I do not have to be busy ALL the time, even if I might want to be.
MOTIVATIONAL QUOTE OF THE DAY
"Your journey has molded you for the greater good. It was exactly what it needed to be. Don't think you've lost time, it took each and every situation you have encountered to bring you to the now. And NOW is RIGHT ON TIME." - Asha Tyson
TRAINING
Cardio: Rollers:
25 min in 39x18 @ 100 rpm
Stretch 21 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. Good. Nice and "normal".
Mood/Aggression: Channeling the hope and positive energy. Meditation and quiet reflection to help calm my soul.
Endurance: Good.
Vascularity: Love how the application of LipoBURN INTENSIFIES the vascularity, even if only for a short while.
Quality of Training: An easy session on the rollers today (I know, me doing "easy" sessions is not usual, but I am coming to see the value and place of them in my training regime).
Body Composition and Look: Been told that I have the most depth and thickness to my shoulders and upper back that I have ever had.
Other Notes: I am learning - and slowly accepting - that I do not have to be busy ALL the time, even if I might want to be.
Rahl
Well-known member
Yeah, the mood is great - amazing what refreshing your spirit on a daily basis can do
Progress is coming along as well - although, as noted, going to have to chuck a few more "dirty" nutrition days in to speed it up a little, since the weeks where my nutrition has been close to "perfect" sees the least progress :think:
Nothing wrong with that! Enjoy it! LOL
That's a great thing to learn. I've always been the personality type who "needs" to be busy too. If I'm not actually busy I'm busy planning to be busy. I'm working on this one myself just now. So far, it's going well and I'm enjoying it!
Rosie Chee
The Female Terminator
I am one of those people that has difficulty sitting still or doing nothing - hence why my life has always moved at a great rate of knots and I am always doing something. However, it's not always conducive to my health, or even productive if it being busy for the sake of being busy. I am forcing myself to learn how to take time out and relax, something I have never really done either. It is a slow process, because after all, you can't break a lifetime of habits overnight, but it IS happening.
Liftergym33
Well-known member
I question your version of easy
..either way progress is sounding wonderful! don't get side tracked:firedevil:
Rosie Chee
The Female Terminator
I question your version of easy
Trust me, the rollers at that pace in that gear are EASY, Chris. And we all know how hard "easy" is for me to do, but how much I need to learn to accept that I NEED it every now and then, even if I don't feel like I do.
Nice to see you today, mister - talk later
morry
Well-known member
I question your version of easy
Trust me, the rollers at that pace in that gear are EASY, Chris. And we all know how hard "easy" is for me to do, but how much I need to learn to accept that I NEED it every now and then, even if I don't feel like I do.
Nice to see you today, mister - talk later
Late but here.
Rosie Chee
The Female Terminator
Rosie Chee
The Female Terminator
Being Driven
MOTIVATIONAL QUOTE OF THE DAY
"It's not a matter of can or cannot, it's a matter of will or will not, everything is a choice, choose wisely." - Ed Hillenbrand
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 15, 12, 10, 8
2. BB Military Press 4 x 12, 10, 10, 10
3. Single-Arm DB Lateral Raises 4 x 10 per arm
4. Stiff-Legged BB Deadlifts 4 x 15
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Session 2
Cardio - Run:
1.5 miles @ 4.2 min/km pace
Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. DB Clean and Press 4 x 10
2. Seated DB Rear Raises 4 x 10
Superset B -
3. Single-Leg DB Deadlifts 4 x 10 per leg
4. DB Lateral Raises 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 22 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. For some reason I was completely SHATTERED yesterday.
Mood/Aggression: See under "Other Notes".
Energy: Lagging a little during Session 1, but going to be the best for Session 2!
Mental Focus and Clarity: I am completely blown away!
Stress: My mind is light!
Libido: Tumultuous.
Endurance: Great.
Strength: Progressing.
Pump: Strong as ever.
Quality of Training: Session 1 - HIIT was great, loving the return of my speed endurance. Was a little lightheaded during the resistance session, but stuck it out, welcoming the pump and burn. Rollers afterwards helped me relax somewhat . . . Session 2 - Felt really fresh during pre-weights run, legs great. However, felt shattered during resistance training, not wanting to be there and getting irritated, wanting to throw the weights around. Didn't even want to sit on the rollers afterwards, but did anyway . . .
Appetite: It's time to STOP the "cheating", even if I have faster progress with it. It's time to make my higher calorie days all CLEAN. I can do this. I WILL do this, and I will make sure that I get the same progress and results taking better care of my body!
Other Notes: I have been blessed more than ever the last few days. EVERYthing that happens has a purpose and God is making things very clear for me. He knows my heart, what I long for and where my passion lies and He has a plan for me, maneouvring me exactly where I am supposed to be. The "bad" times and darkness were required to show me the light I had misplaced, reveal the truth I had stepped away from, to teach and prepare me for what is to come, to give me the courage to step out further and take the next risk. The more I trust in Him to drive me, the more doors and opportunities open up, and the more at peace my mind and spirit are!
MOTIVATIONAL QUOTE OF THE DAY
"It's not a matter of can or cannot, it's a matter of will or will not, everything is a choice, choose wisely." - Ed Hillenbrand
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 15, 12, 10, 8
2. BB Military Press 4 x 12, 10, 10, 10
3. Single-Arm DB Lateral Raises 4 x 10 per arm
4. Stiff-Legged BB Deadlifts 4 x 15
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Session 2
Cardio - Run:
1.5 miles @ 4.2 min/km pace
Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. DB Clean and Press 4 x 10
2. Seated DB Rear Raises 4 x 10
Superset B -
3. Single-Leg DB Deadlifts 4 x 10 per leg
4. DB Lateral Raises 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 22 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. For some reason I was completely SHATTERED yesterday.
Mood/Aggression: See under "Other Notes".
Energy: Lagging a little during Session 1, but going to be the best for Session 2!
Mental Focus and Clarity: I am completely blown away!
Stress: My mind is light!
Libido: Tumultuous.
Endurance: Great.
Strength: Progressing.
Pump: Strong as ever.
Quality of Training: Session 1 - HIIT was great, loving the return of my speed endurance. Was a little lightheaded during the resistance session, but stuck it out, welcoming the pump and burn. Rollers afterwards helped me relax somewhat . . . Session 2 - Felt really fresh during pre-weights run, legs great. However, felt shattered during resistance training, not wanting to be there and getting irritated, wanting to throw the weights around. Didn't even want to sit on the rollers afterwards, but did anyway . . .
Appetite: It's time to STOP the "cheating", even if I have faster progress with it. It's time to make my higher calorie days all CLEAN. I can do this. I WILL do this, and I will make sure that I get the same progress and results taking better care of my body!
Other Notes: I have been blessed more than ever the last few days. EVERYthing that happens has a purpose and God is making things very clear for me. He knows my heart, what I long for and where my passion lies and He has a plan for me, maneouvring me exactly where I am supposed to be. The "bad" times and darkness were required to show me the light I had misplaced, reveal the truth I had stepped away from, to teach and prepare me for what is to come, to give me the courage to step out further and take the next risk. The more I trust in Him to drive me, the more doors and opportunities open up, and the more at peace my mind and spirit are!
ConcreteConny
Well-known member
I know the feeling. I really can't cut without cheating once in a while :sad:
But what can we do but try our best - right?!
morry
Well-known member
Finding those foods that taste like cheating but really aren't has been my little secret.
My almost zero carb pancakes with icing.......I can eat 20 eggs in a day eating these. I know, 20 eggs sorta cancels out how healthy they are for most people, but my caloric intake, I can def eat 12-18 eggs a few days out of week.
Peanut butter and choc mousse is another favorite.
And is salmon in a butter sauce really a cheat? I don't count it as such.
Good looking workout and your level of focus and knowledge, you know you are going to continue to make the right progress in the right areas.
My almost zero carb pancakes with icing.......I can eat 20 eggs in a day eating these. I know, 20 eggs sorta cancels out how healthy they are for most people, but my caloric intake, I can def eat 12-18 eggs a few days out of week.
Peanut butter and choc mousse is another favorite.
And is salmon in a butter sauce really a cheat? I don't count it as such.
Good looking workout and your level of focus and knowledge, you know you are going to continue to make the right progress in the right areas.
Rosie Chee
The Female Terminator
I know the feeling. I really can't cut without cheating once in a while :sad:
But what can we do but try our best - right?!
It's not about not being able to do it, but the fact that my body has proven over and over the last few weeks that I get the most progress and lose the most bodyfat in the weeks when every other day is a "cheat". Does not make sense and yes, I'm "lucky" that I'm one of those rare few for whom nutrition is NOT the most important factor re fat loss, but for my HEALTH, I need to stop the cheating.
Finding those foods that taste like cheating but really aren't has been my little secret.
My almost zero carb pancakes with icing.......I can eat 20 eggs in a day eating these. I know, 20 eggs sorta cancels out how healthy they are for most people, but my caloric intake, I can def eat 12-18 eggs a few days out of week.
Peanut butter and choc mousse is another favorite.
And is salmon in a butter sauce really a cheat? I don't count it as such.
Good looking workout and your level of focus and knowledge, you know you are going to continue to make the right progress in the right areas.
Everyone has their definition of what "cheating" is - my diet is the general definition of "cheating". It's also in part what I call cheating, but there are plenty of things that I consider "cheating" that others might not. Everything is relative and yet it is not. At the end of the day, I have to be ok with myself and know that I did EVERYthing possible in my power to get the best results!
Rosie Chee
The Female Terminator
Life is Opening up!
MOTIVATIONAL QUOTE OF THE DAY
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
TRAINING
Session 1
Cardio - Rollers:
20 min in 39x18 @ 112-116 rpm
Abs (1 min recovery between giant sets):
Giant Set -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
2. Weighted Crunches (knees at 90 degree flexion) 3 x 10
3. Reverse Curls (on floor) 3 x 10
4. Bicycle 3 x 20
Stretch 26 min.
Session 2
Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 12
2. Dips 4 x 8
Alternate Set B -
3. EZ-Bar Bicep Curls 4 x 21s
4. Flat Close-Grip BB Bench Press 4 x 8
Alternate Set C -
5. Alternate DB Bicep Curls 4 x 15 per side
6. DB French Press 4 x 8
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 108-112 rpm
COMMENTS
Mood/Aggression: BLESSED!
Energy: It's going to have to wait until later to be really let loose, since I am using the day to do other things that need my attention.
Mental Focus and Clarity: It's been a busy day so far - liking it.
Endurance: Good.
Strength: Better than last week!
Quality of Training: Session 1 - Since it was raining, I sat on the rollers instead (until a few years ago it wouldn't have mattered to me what the weather was like and I used to go out training in it, regardless, but I'm more sensible now - at least, I try to be, LOL). Made sure the pace was little more than what it has been. Finished off the session with Abs, so I only have Arms to do tonight . . . Session 2 - No pre-weights cardio this evening. Arms were hard and pumped throughout the resistance session, blue lines snaking all over the hardness, the best I have seen yet. Forced myself to sit on the rollers afterwards, because my mind just didn't want to do it tonight, even though my legs felt fine during it . . .
Body Composition and Look: I have been told that my legs are starting to look better as well, that you can see my quad sweep coming out. Midsection and hips continue to lean up. I have GOT this!
Other Notes: The moment I stopped driving and handed the steering back over to God, things started happening in my life, like a waterfall gushing over doors have opened, opportunities have been presented and created, and I am finding support in places I never imagined I would find it. He is good indeed - seems like He was just waiting for me to stop trying to control everything and let Him move and work in my life. "For I know the plans I have for you says the Lord, plans to give you hope and a future." - Jeremiah 29:11.
MOTIVATIONAL QUOTE OF THE DAY
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
TRAINING
Session 1
Cardio - Rollers:
20 min in 39x18 @ 112-116 rpm
Abs (1 min recovery between giant sets):
Giant Set -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
2. Weighted Crunches (knees at 90 degree flexion) 3 x 10
3. Reverse Curls (on floor) 3 x 10
4. Bicycle 3 x 20
Stretch 26 min.
Session 2
Arms (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 12
2. Dips 4 x 8
Alternate Set B -
3. EZ-Bar Bicep Curls 4 x 21s
4. Flat Close-Grip BB Bench Press 4 x 8
Alternate Set C -
5. Alternate DB Bicep Curls 4 x 15 per side
6. DB French Press 4 x 8
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 108-112 rpm
COMMENTS
Mood/Aggression: BLESSED!
Energy: It's going to have to wait until later to be really let loose, since I am using the day to do other things that need my attention.
Mental Focus and Clarity: It's been a busy day so far - liking it.
Endurance: Good.
Strength: Better than last week!
Quality of Training: Session 1 - Since it was raining, I sat on the rollers instead (until a few years ago it wouldn't have mattered to me what the weather was like and I used to go out training in it, regardless, but I'm more sensible now - at least, I try to be, LOL). Made sure the pace was little more than what it has been. Finished off the session with Abs, so I only have Arms to do tonight . . . Session 2 - No pre-weights cardio this evening. Arms were hard and pumped throughout the resistance session, blue lines snaking all over the hardness, the best I have seen yet. Forced myself to sit on the rollers afterwards, because my mind just didn't want to do it tonight, even though my legs felt fine during it . . .
Body Composition and Look: I have been told that my legs are starting to look better as well, that you can see my quad sweep coming out. Midsection and hips continue to lean up. I have GOT this!
Other Notes: The moment I stopped driving and handed the steering back over to God, things started happening in my life, like a waterfall gushing over doors have opened, opportunities have been presented and created, and I am finding support in places I never imagined I would find it. He is good indeed - seems like He was just waiting for me to stop trying to control everything and let Him move and work in my life. "For I know the plans I have for you says the Lord, plans to give you hope and a future." - Jeremiah 29:11.
Rosie Chee
The Female Terminator
One of my friends asked, "If you could sum up your life right now in one word, what would it be?" For me, it is BLESSED! There's simply no other way to describe it, Tom
ryansm
Well-known member
^^^Right on with that Rosie, it's pretty amazing huh? :yup: