RECOVER the Female Terminator for BATTLE

John Smeton said:
I thought you might have started online consulting -its something I am open to doing. I knew you wrote and had a website, didnt know you had all that going. You making good at it?
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Yeah, I started doing it when I decided to stay in the US, John. Actually (I think I have mentioned this somewhere here before), it was born from an idea I had for my Business Marketing and Management paper during the final year of my degree: We had to put together a comprehensive business proposal and plan inclusive of everything from scratch, later eventually doing a presentation on it to potential investors - I figured, instead of doing a proposal just for the sake of it, since I was doing it, to do one for a business that I eventually wanted to make reality. So I did, but never really put it into place until after I had done some study re web design and more business management, etc. Now it's there - albeit not exactly as originally planned, but there.

Online training is definitely something that I think has potential, and something that is very convenient. I initially thought of it for those who would rather have non-direct contact with a trainer for whatever reason (i.e. not comfortable enough to have face-to-face time with a trainer, or who were not based where the trainer was, etc.), but there is so much more to it. Online training opens up your target market and makes training individuals in other countries accessible (90% of my clients are fro countries outside the US), as well as being cheaper for some than the general trainer.

Personally, I do everything with my online clients as I would with a one-on-one/face-to-face client. The only difference is that I cannot be there to "induct" them into their training programme or take their body statistics (I have to trust that they do this accurately - or close to - for me, to get baseline and progress measures, and I use progress pictures as well to see or comment re progress), or physically take them through a training session. Their training programmes and/or nutrition plans are no less comprehensive and they most certainly are not generic; I do weekly check-ins re progress and to see if anything needs adjusting, and my clients have access to me whenever they need me for a question, etc.

As far as "making good" at it, I started Rosie's MuscleRevolution because it was something I loved doing (and still love doing - plus, I was already doing it anyway) and as a "sideline" to everything else in my life, especially since I was still studying and working full-time. At the start of the year, I decided to focus more of my efforts on it though, to make it something bigger, and although I still have a lot to learn and do as far as marketing, etc. goes, with the exception of a few weeks, it has been my only source of income for 2011, if that tells you anything.

~Rosie~
 
Rosie Chee Scott said:
Yeah, I started doing it when I decided to stay in the US, John. Actually (I think I have mentioned this somewhere here before), it was born from an idea I had for my Business Marketing and Management paper during the final year of my degree: We had to put together a comprehensive business proposal and plan inclusive of everything from scratch, later eventually doing a presentation on it to potential investors - I figured, instead of doing a proposal just for the sake of it, since I was doing it, to do one for a business that I eventually wanted to make reality. So I did, but never really put it into place until after I had done some study re web design and more business management, etc. Now it's there - albeit not exactly as originally planned, but there.

Online training is definitely something that I think has potential, and something that is very convenient. I initially thought of it for those who would rather have non-direct contact with a trainer for whatever reason (i.e. not comfortable enough to have face-to-face time with a trainer, or who were not based where the trainer was, etc.), but there is so much more to it. Online training opens up your target market and makes training individuals in other countries accessible (90% of my clients are fro countries outside the US), as well as being cheaper for some than the general trainer.

Personally, I do everything with my online clients as I would with a one-on-one/face-to-face client. The only difference is that I cannot be there to "induct" them into their training programme or take their body statistics (I have to trust that they do this accurately - or close to - for me, to get baseline and progress measures, and I use progress pictures as well to see or comment re progress), or physically take them through a training session. Their training programmes and/or nutrition plans are no less comprehensive and they most certainly are not generic; I do weekly check-ins re progress and to see if anything needs adjusting, and my clients have access to me whenever they need me for a question, etc.

As far as "making good" at it, I started Rosie's MuscleRevolution because it was something I loved doing (and still love doing - plus, I was already doing it anyway) and as a "sideline" to everything else in my life, especially since I was still studying and working full-time. At the start of the year, I decided to focus more of my efforts on it though, to make it something bigger, and although I still have a lot to learn and do as far as marketing, etc. goes, with the exception of a few weeks, it has been my only source of income for 2011, if that tells you anything.

~Rosie~
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cool keep up the good work. a quitter never wins and a winner never quits
 
John Smeton said:
cool keep up the good work. a quitter never wins and a winner never quits
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No worries :) You can count on it, John; I've never been a quitter and I'm not about to start now!

~Rosie~
 
kingjameskjf said:
Excellent attitude to have! The hand part sucks and I hope it heals up quickly but on the other end, the calendar is great news!
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I wouldn't have done what I have or got to where I am today if I had any other attitude, believe me. Thank you - I hope it does too; and yeah, it's going to be great fun :)

~Rosie~
 
Progress and Decisions

MOTIVATIONAL QUOTE OF THE DAY

"Letting go doesn't mean giving up...it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown

For the complete Motivational, review Invalid Link Removed.


TRAINING

This was my second week back in training withOUT any support for my left wrist. Believe me when I say that I notice the difference that training makes to my body and overall feeling and sense of well-being, even if I am not yet at Maintenance, so I will be happy when I am finally back to being able to train as I want to.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - wrist was ok with this this week, which is definite improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - two weeks ago I could barely do a Dip without almost collapsing because of the pain, but this week I was able to do them with minimal pain, which is the best indicator of my progress so far
Alternate Set B -
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press - was able to actually lift this with weight this week, which is improvement
2. Push-Ups (feet on ground, hands on DB) - only a dull ache in wrist during these this week
3. BB Bent Over Rows - although lighter than I would normally do them, at least I CAN do them again
4. Reverse Rows - better than last week

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

Each session was noticeably improved from last week, able to do more and start lifting with more weight, which I was pleased with. Pain was minimal, compared to the agony I was in two weeks ago. However, there was no Full-Body session this week, instead staying with the Abs only for one more week. So very close to being able to train without any pain, for which I am grateful and relieved.

Cardio this week was interesting. Although not back up to par, it is getting closer, and I had a lot more energy for it, not feeling as exhausted after it as I was last week (and all the weeks before). This confirms the belief I had that the pain from my wrist severely hampered not only my resistance training, but my cardio as well.


OTHER NOTES

Body Composition has decreased a little, down to 8.5% bodyfat, despite the fact that my nutrition was all over the place and training was still not close to Maintenance. It’s progress, which for now, I will accept given the circumstances. Continuing to lose lean mass - likely muscle mass, given my training situation - which is NOT acceptable, although my delts are leaning out and I have gained a centimetre re girth in shoulders over the last week.

Last week I was not completely sure it was the Battle Fuel, but this week I am certain - Battle Fuel definitely INcreases my appetite. I’ve been like I was when using AnaBeta - hungry ALL the time and eating anything and everything and often. Next week is my last week on Battle Fuel - a week off after that and then I will either use my second bottle or start back on Erase (I seriously can't wait to be back on Erase - I miss it so much!)

My wrist is a lot better - still not 100%, but getting there. One thing I HAVE noticed is that the day AFTER my day OFF, it starts hurting again and I am almost back to where I was re pain at the start. However, if I train, the pain dissipates. Interesting. Anyways, this week, on a pain scale of one to ten, one being almost nothing and ten being absolute agony, I have been about 2-3, whereas last week I was ~5, and the week before that closer to 20 than 10.

It's very likely that I will NOT compete this year, despite wanting to do at least ONE competition in 2011. I want time to gain back and add to the muscle mass in my deltoids and arms, to ensure that when I next step on stage, I bring the BEST package possible, from improvements in physique to stage presence. I will make this decision at the end of next week.

Also very likely that I will be going to Athens next week for work, where I will once again be working one-on-one with individuals re training sessions, which is cool and will be a change from how things have been of late.

I will also be heading to Florida mid-November - coinciding with the NPC Nationals in Miami - for a week. There I will be working with several - including two of my top three "to-work-with" - photographers, which I am pretty stoked about. It’s also a chance to see friends and finally meet several individuals who I’ve had contact with over the last year or so. Not to mention, that amidst all the "work" play, I will get to have some much needed time out to relax and have some fun.

So, things are looking up on all fronts! God Bless!
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following along the always impressive RCS...
 
Bulkypinoy61 said:
Have a fun and safe trip to Athens Rosie!
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Thanks, bud :) It's going to be a change of pace and scenery for sure, which is definitely welcome - I only wish it was in GREECE and not simply Texas, LOL.

~Rosie~
 
John Smeton said:
are you gonna post pictures on your facebook>?
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Of what, John? Either way, I don't have a functional/working camera, so it's not likely to happen anyways. Why?

~Rosie~
 
John Smeton said:
your trip to Greece or wherever your going?

because id like to see them
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Not Greece (although I WISH IT WAS!) - in Texas (mentioned a few posts back). If I can get some pics, I will. Will probably do a bit of traveling around seeing and doing different things on Sundays - if I don't feel like doing absolutely nothing but recuperating from that week, LOL - since that is the only day I have off work all work henceforth. Will no doubt be some pictures coming from my trips to Florida mid to end of November, though...

~Rosie~
 
Work Only for the Best

MOTIVATIONAL QUOTE OF THE DAY

"Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!" - Christian D. Larson


TRAINING

This was my third week back in training withOUT any support for my left wrist. The pain has not been as bad this week, with only a twinge here and there, which is AWESOME!

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - more reps per set than last week, so improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - more reps per set of this than last week, so getting better
Alternate Set B -
3. Zottoman Curls - added these in and wrist was ok, which was great
4. Alternate Hammer-Bi Curls
5. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Incline BB Bench Press - more reps at the same weight as last week, which is progress
2. BB Bent Over Rows - back to usual lifting weight, which is a smile
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) - wrist a little better this week
4. Reverse Rows - heavier weight and more reps than last week

Improvements and progress on EVERY exercise and session from last week to this week, with strength improving rapidly, which is awesome! Pain was the bare minimum this week, with only a few dull aches here and there. No Full-Body session and no second Abs session either - because of work and things going on, even though it killed me to do it, I had to "let" these sessions go and know that next week I will be back to "normal" with them.

Definitely feeling the increase in body mass during my running the second half of the week - NOT cool at all!

From next week, training will be back to being first thing, first thing being in the morning, very close to the same times as it was when I was home in New Zealand - yay for that!


OTHER NOTES

Body Composition has gone back up to 8.8% bodyfat, body mass rocketing to 115.2 pounds over the last week. I know that a lot of the extra mass is food (I have not quite recovered from the eating every ~2 hours when traveling on Wednesday, especially given the food I was eating) and water (I have not been drinking enough the last few days) weight, but some of it is fat (can see and feel it from my waist to my knees - waist, hip, and thigh girths have increased 1-2 inches in a week!) and a small amount of muscle mass (can see it in my shoulders and arms). Only having three training sessions this week has not helped at all, nor the long hours working and getting used to a new environment re climate, but next week training will be AT Maintenance, and I have every confidence my body will have acclimatized by next week.

So, yes, spent literally ALL day on Wednesday driving to Texas - left at 0030 and arrived at the final destination at 2359! It was a long trip and I was shattered from not sleeping at all on Tuesday, so there was ~1.5 hours of stops during the trip. Relieved to arrive, but it has taken some time to get used to it - still not really, and will be another week to really "settle" into work and training.

Used the last of the Green Apple Assault on Tuesday, which is fine, because yesterday I found two tubs of Blue Arctic Raspberry (my favourite Assault flavour) of the ORIGINAL formula with Suma Root in, which made my day! Ran out of Shred Matrix in the middle of the week and won't be getting more until middle of next week. This was also my last week of this bottle of Battle Fuel - I have another, but not sure if I will use it after a week off it - I just want my ERASE to arrive so I can use that again, because I miss it like mad and notice the difference withOUT it! (All supplement updates in post #1).

My wrist is continuing to get better. Again, the noting of PAIN the day AFTER my day OFF, which is interesting.

Today is decision time re competition. This last week has brought a few things to light (i.e. recent information on 7-KE) and made clear some of my concerns re time to better physique (i.e. realistically, I do NOT have enough time to gain back all the muscle mass I lost over the last few months and lean out as I need to before competition). So, I have decided NOT to compete at the end of October, and I will not be competing at all this year; instead, I am going to give myself adequate time to build my shoulders and arms back up again, and work on "slenderizing" my lower body, making sure that the physical package I bring to the stage the next time I step on it is the best that it can possibly be. Disappointing in some ways, but not in others, and really, doing the best thing for me at this stage.

Travel is looking hot for November - a couple of trips to Florida, which I am looking forward to. As well as eight photoshoots over a 3-week period at the end of November - so not competing means I will just concentrate on getting into the condition I need to be for those.

Back to being busy as all hell, with little time to breathe, but I WILL make it work! Thankful for all the realizations and revelations over this last week, and just working on being the best that I can be - inside AND out!


RCS NEWSLETTER

Since, if left to its own devices, my body perpetually recomps, I thought it was only fitting to have a Recomp Edition of the RCS Newsletter! THE RECOMP EDITION contains tips on how to train for a successful recomp and information on - including the key points of - Lean Gains. Check out the October 2011 edition out Invalid Link Removed.

God Bless! Have Faith. Always!
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Good to hear its improving Rosie. That said best to err on the side of caution when coming back from an injury than overdoing it

itll heal eventually -just takes patience.
 
John Smeton said:
Good to hear its improving Rosie. That said best to err on the side of caution when coming back from an injury than overdoing it

itll heal eventually -just takes patience.
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Yes, I am relived and grateful - it's been a painstaking last few weeks, but at least now I can start pushing it again! It took longer than last time to heal, but it's getting there!

~Rosie~
 
Rosie,
Where in Texas are you? Are you near the Houston area? If so I am sure a few of us would like to meet you in person if you have the time.

Oops I just noticed you said Athens. That is about 3 1/2 hours away from me.
 
Rosie Chee Scott said:
Yes, I am relived and grateful - it's been a painstaking last few weeks, but at least now I can start pushing it again! It took longer than last time to heal, but it's getting there!

~Rosie~
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Two years ago I tore my left bicep off the bone. I had a complete distal tendon tear on my left side. I had surgery to reattach it and a long recovery period. I did exactly as much as the Doctor said I could and only missed two days total out of the gym, the day of injury and the day of surgery. I worked out 1 sided for three months and it was another 6 months before they turned me completely loose. Two years later and I am in even better shape than before. Be patient and pay attention to what your body tells you and you'll be fine.
 
Onlychevy6 said:
Rosie,
Where in Texas are you? Are you near the Houston area? If so I am sure a few of us would like to meet you in person if you have the time.

Oops I just noticed you said Athens. That is about 3 1/2 hours away from me.
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Yep, I'm in Athens, Jeff :) And I have no problems with you coming to see me, LOL - note that I WILL be doing some traveling on my DAY off; just not sure where to yet, as we're still "settling in" (getting close, though)...


truthornothin said:
Two years ago I tore my left bicep off the bone. I had a complete distal tendon tear on my left side. I had surgery to reattach it and a long recovery period. I did exactly as much as the Doctor said I could and only missed two days total out of the gym, the day of injury and the day of surgery. I worked out 1 sided for three months and it was another 6 months before they turned me completely loose. Two years later and I am in even better shape than before. Be patient and pay attention to what your body tells you and you'll be fine.
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I know the drill, LOL. In fact, I fractured the exact same bone in the exact same place ~2.5 years ago (I know, frustrating), so making sure I DO "ease into it" - it's my fourth week back in training, and I'm doing much better (update to come tomorrow). I don't train one sided, because one side is already "more" than the other, and I have a scoliosis which makes it even more noticeable if I were to do it; and I don't train lower body only over upper body if I cannot do upper body, because it blows up if I so much as look at a weight and overwhelms my upper body as it is, and I am working on getting them back to being more proportional (which I was pre-injury and the time out), but thank you for taking the time to make those notes :)

~Rosie~
 
Rosie Chee Scott said:
Yep, I'm in Athens, Jeff :) And I have no problems with you coming to see me, LOL - note that I WILL be doing some traveling on my DAY off; just not sure where to yet, as we're still "settling in" (getting close, though)...
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My grandparents live out there :P bout 1 hr away from me
 
Rosie Chee Scott said:
Yep, I'm in Athens, Jeff :) And I have no problems with you coming to see me, LOL - note that I WILL be doing some traveling on my DAY off; just not sure where to yet, as we're still "settling in" (getting close, though)...




I know the drill, LOL. In fact, I fractured the exact same bone in the exact same place ~2.5 years ago (I know, frustrating), so making sure I DO "ease into it" - it's my fourth week back in training, and I'm doing much better (update to come tomorrow). I don't train one sided, because one side is already "more" than the other, and I have a scoliosis which makes it even more noticeable if I were to do it; and I don't train lower body only over upper body if I cannot do upper body, because it blows up if I so much as look at a weight and overwhelms my upper body as it is, and I am working on getting them back to being more proportional (which I was pre-injury and the time out), but thank you for taking the time to make those notes :)

~Rosie~
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Nothing worse for than for a body builder not to be able to work out unencumbered by injuries. I remember how miserable I was. Just lending moral support, I sure could have used some then. Oh and you fractured that bone twice in the sames spot? I have a suggestion, have you heard of Ursobolic? Ursolic acid, the active ingredient has been show to stimulate bone growth see this study. Hope this assists in your speedy recovey
Anabolic activity of ursolic acid in bone: Stimulating osteoblast differentiation in vitro and inducing new bone formation in vivo
Su-Ui Leea, c, Sang-Joon Parkb, Han Bok Kwakd, Jaemin Ohd, Yong Ki Mina, Seong Hwan Kima, ,


Purchase
a Laboratory of Chemical Genomics, Korea Research Institute of Chemical Technology, P.O. Box 107, Yuseong-gu, Daejeon 305-600, Republic of Korea
b Korea Institute of Toxicology, Korea Research Institute of Chemical Technology, P.O. Box 107, Yuseong-gu, Daejeon 305-600, Republic of Korea
c School of Bioscience and Biotechnology, College of Natural Sciences, Chungnam National University, Daejeon 305-764, Republic of Korea
d Department of Anatomy, School of Medicine, Wonkwang University, Iksan, Chonbuk 570-749, Republic of Korea
Accepted 25 August 2008. Available online 7 September 2008.

Abstract
In the field of osteoporosis, there has been growing interest in anabolic agents that enhance bone mass and improve bone architecture. In this study, we demonstrated that the ubiquitous plant triterpenoid, ursolic acid, enhances differentiation and mineralization of osteoblasts in vitro. We found that ursolic acid induced the expression of osteoblast-specific genes with the activation of mitogen-activated protein kinases, nuclear factor-κB, and activator protein-1. Additionally, noggin, an antagonist of bone morphogenetic proteins (BMPs), inhibited ursolic acid-induced osteoblast differentiation. Noggin also inhibited the activation of Smad and the induction of BMP-2 mRNA expression by ursolic acid in the late stage of osteoblast differentiation. Importantly, ursolic acid was shown to have bone-forming activity in vivo in a mouse calvarial bone formation model. A high proportion of positive immunostaining of BMP-2 was found in the nuclear region of woven bone formed by ursolic acid. These results suggested that ursolic acid has the anabolic potential to stimulate osteoblast differentiation and enhance new bone formation.

Keywords: Ursolic acid; Osteoblast differentiation; MAP kinases; Transcription factors; BMP signaling

Article Outline
1. Introduction
2. Materials and methods
2.1. Cell culture
2.2. Cell viability assay
2.3. Osteoblast differentiation
2.4. Alkaline phosphatase (ALP) staining and activity assay
2.5. Alizarin red S staining and measurement of calcium content
2.6. Evaluation of mRNA expression levels
2.7. Western blot analysis
2.8. Transient transfection and secreted alkaline phosphatase (SEAP) reporter assay
2.9. Murine calvarial bone formation assay
2.10. Immunohistochemistry
3. Results
3.1. Low concentration of ursolic acid stimulates osteoblast differentiation
3.2. Ursolic acid increased activations of MAP kinases and transcription factors, NF-κB and AP-1
3.3. Noggin inhibits ursolic acid-induced osteoblast differentiation
3.4. Ursolic acid induces in vivo bone formation
4. Discussion
5. Conclusion
Acknowledgments
References

Corresponding author. Tel.: +82 42 860 7687; fax: +82 42 861 0307.
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BigRigg said:
My grandparents live out there :P bout 1 hr away from me
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A lot of the guys around here seem to live in Texas :p


truthornothin said:
Nothing worse for than for a body builder not to be able to work out unencumbered by injuries. I remember how miserable I was. Just lending moral support, I sure could have used some then. Oh and you fractured that bone twice in the sames spot? I have a suggestion, have you heard of Ursobolic? Ursolic acid, the active ingredient has been show to stimulate bone growth see this study. Hope this assists in your speedy recovey
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I'm not a bodybuilder in the "traditional" sense of the term. However, a "bodybuilder" is anyone who trains with weights to improve their physique, IMO. In saying that, I was and still am an ATHLETE, because my training is not for aesthetics, but performance and functionality.

No matter what, there is ALWAYS something that shouldn't be hurting, etc. when I train and I just push on THROUGH it and ignore it for the most part. Trust me, the years spent abusing my body means that it will never ever be 100% again and I accept that and just do the best I can with the way it is now. I HAVE learnt to listen to it and it's a constant "work in progress" to take it easier when I need to, but I am getting there and learning - this reinjury was my body's reminder for that.

Yeppers - fractured in two planes and places, which does not make for much fun. Recovery and "rehabilitation" has been a little different this time around, but I am getting there a little faster than I did in training this time than last time when I started again.

Thank you for the suggestion. I've heard of it, but never used it, generally high-dosing Cissus or using OsteoSport if I want joint "help". In saying that, using ERASE seems to help my joints a lot more than any specific "joint" product, and since starting it again earlier this week, the pain has been far less than what it was before (I know, my body NEVER works the way it "should" or you think it will!)

~Rosie~
 
Making Everything Work

MOTIVATIONAL QUOTE OF THE DAY

"Many people know how to light their fire to get started, but the hard part is figuring out what keeps it burning, day in and day out to hit the true level of success. Figure it out, and grab a hold of it like a life vest at a ship wreck!" - Ben Booker

For the complete Motivational, review Invalid Link Removed.


TRAINING

This was my fourth week back in training and this week ALL RESISTANCE sessions were done as I wanted. Cardio was only about half of what it should be, but getting used to doing it outside in the heat of the day - so should be fine for next week with it all at usual duration.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press - getting back up re strength and reps with this
2. Plate Hammer Raises - NO pain doing these this time
3. Single-Arm DB Lateral Raises - able to do these again without a lot of pain and huge difference in the strength of both sides
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - able to FINALLY be able to do these with NO PAIN-pain in my wrist!
2. Dips - heavier weight moved for more reps per set of this than last week AND able to perform COMPLETE reps with NO pain!
Alternate Set B -
3. EZ Bar Bicep Curls - instead of doing 21s, added more weight on and did regular bicep curls, which I was able to do with minimal ache
4. V-Bar Tricep Push-Downs - lifting heavier than before with these, which was a pleasant surprise
Alternate Set C -
5. Alternate DB Hammer Curls - heavier than I have been able to until now
6. DB Zottoman Curls - having to concentrate on NOT using wrist to do this, but managing
Alternate Set D -
7. Rope Crunches - 100 reps in total
8. Hanging Straight-Leg Raises (toes to touch bar) - FIRST week I have been able to do these, so it's a lot of progress made!

Chest/Back (1 min recovery between supersets - 4 supersets):
SuperSet A -
1. Incline BB Bench Press - more reps at the same weight as last week, but with a slower tempo, so huge improvement
2. Supinated BB Bent Over Rows - back to pre-injury strength here
SuperSet B -
3. Flat BB Bench Press - first time I have been able to do this exercise without extreme pain or close to dropping the bar on my face; started out at the weight I was using pre-injury, but struggled a lot, so strength down here, but was able to do it, so I am stoked about that!
4. Reverse Rows (feet on bench) - heavier weight and more reps than last week

Full-Body (30 sec recovery between supersets):
Superset A -
1. EZ Bar Bicep Curls 4 x 21s
2. Incline Dips 4 x 10
Superset B -
3. Alternate DB Hammer Bicep Curls 4 x 15 per side
4. DB Lateral Raises 4 x 10
Superset C -
5. Behind-the-neck BB Military Press 4 x 8
6. Seated DB Shoulder Press 4 x 8
Superset D -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Superset E -
9. Single-Leg Deadlift (holding DB in hand) 4 x 8 per leg
10. Hanging Straight-Leg Raises 4 x 10
Superset F -
11. Alternate Backward Lunges 4 x 10
12. Rope Crunches 4 x 25

This week was a compete SUCCESS, IMO. I got in EVERY resistance session, including my Full-Body session! Also improving on EVERY session from last week - increasing weight or reps or decreasing recovery time, doing supersets instead of alternate sets, or doing a mix of many re progress for every session, which I am well pleased with. Also did a couple of exercises that I have NOT been able to do until now - Hanging Straight-Leg Raises and Flat BB Bench Press - and finding that I WAS able to do them, which, even though it was an effort, was a huge mental happy!

It's been 15 weeks since I did a Full-Body resistance session! Believe me when I say I FEEL it the day after! It's a good feeling though, even though my body feels like lead and as heavy as if I was carrying around an elephant on my back. Even doing those couple of exercises in it for my legs makes a noticeable difference in how my body feels - I'm going to have to be careful re lower body exercises, since I do NOT want my lower body to get bigger, and even using only bodyweight to do them adds mass to them (so very NOT cool).

As I mentioned earlier, cardio has been the biggest effort. My HIIT sessions have only been 8-10 minutes, which is fine, because I get in the sprints/efforts that I want - just less time AFTER them. I did one HIIT session on the treadmill instead of going outside and never again - killed my lower legs and feet, and for the third time ever, I was sick from training (also incidentally, only ever happened when/after from running with sprints during that session). Interesting.

So, this is the FIRST time in 15 weeks (since the end of June) that I have completed FOUR resistance training sessions - between then and now, it's been 2-3 sessions only (I don't count "Abs" as a session if that's all I did), if that. I DEFINITELY notice the difference and my body, although exhausted now, will thank me for it. It's a great feeling knowing I am finally pretty much back on track and that from next week, EVERYthing is going to be as it SHOULD be and as I WANT it to be! Thank you, Lord!

After last week, and seeing how this week went as far as work and sleeping, etc., I have had to adjust training times and days, but it still gives me a complete day of rest (important, as Sunday is the ONLY day I have OFF work), and fits in with what I have to do and want to do and will still work best with my body, and get me to where I want and have to be.

New Training Schedule (20-30 minutes stretching on training days done as well):

Monday - HIIT Cardio
Tuesday - 10 min Cardio + Shoulders/Hamstrings
Wednesday - HIIT Cardio + Arms/Abs
Thursday - 20 min Cardio
Friday - HIIT Cardio + Chest/Back
Saturday - 10 min Cardio + Full-Body
Sunday - Day OFF


OTHER NOTES

Body Composition continued to increase this week - now at 9% bodyfat and 115.6 pounds, with girths increasing slightly as well. NOT happy with the INcrease in body composition, but DEFINITELY happy with the increase in SOME girths (NOT all, since I want my lower body to become more slender and NOT add muscle mass there!) - particularly since my shoulders and arms are starting to get back the size that I had pre-injury. Although my body composition and mass shows that I have gained more bodyfat than lean mass this week, my body LOOKS like I have gained ALL muscle mass, because my upper back, shoulders, and arms have been and are now as defined as ever (if not the BEST they have ever been, even though I'm not that lean!), and the difference in SIZE re GAINS from last week is VERY noticeable!

I have had virtually next-to-NO pain in my left wrist this week, especially during the latter half, with only a few aches and twinges during resistance training and when doing my training sessions with beginners and members to the fitness facility (on top of all the walking of my job, I do 5-8 hours a day of "inducting" people into training, especially with weights, demonstrating the exercise and setting them up on personal programmes specific to their goals and needs, based on what they can and cannot do). It's also been better since being back on Erase - I just ended up getting some from NutraPlanet while waiting for more to arrive, since it has been almost forever since I finished my last bottle and we all know I HATE being withOUT it, and I have NOT been liking the way I feel withOUT it; plus, my body is SO much better and relatively pain-free re joints when I AM USING it!

I also got more Alpha-T2 and Shred Matrix and started them with the Erase (changes noted in post #1). PLUS, I found THREE more tubs of the ORIGINAL Assault (i.e. with Suma Root in) in my favourite flavour, Blue Arctic Raspberry - you can imagine my smile, so I got them and now have enough to last me at least the next 12 weeks! I considered getting the three tubs of Raspberry Lemonade that I found as well, simply because they are the last of that stock and I don't how long they will last on the shelves of Vitamin Shoppe and/or GNC (where I found the Blue Arctic Raspberry), but, going to have to take my chances there, and if I have to, I'll likely just end up getting them in a week or so if they're still there.

AND, it's raining today - for the FIRST time in months in Texas (so I've been told). It's been a great week, finishing on a reasonably high note, all ready to get started into next week, having everything re sleep (new sleeping times, but giving me enough sleep, but not too much), training (notes made above under "Training"), nutrition (I had to adjust my meals and times, etc. to fit in with work and convenience outside of work), supplements (notes made above), and work fitting in together to work as best as possible re goals and needs!

Hallelujah! Praise God!
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you do full body workouts Rosie , nice. Glad you are back at it

do you do that with your clients? I do individualized to the clients goals

That is one amazing story of a comeback about the bicep tear. Yes it takes time and patience to come back!
 
Hey Rosie,

Just dropped in to say hi and I'm glad to see that you're recovering well! I've been MIA from the boards recently but I'm still at it. I'm trying to be back around here so I'll try to poke my head in from time to time. Keep up the hard work(I know you will) and enjoy the work of training for the shoots. Be prepared to be the best you've ever been when you next hit the stage. :D
 
John Smeton said:
you do full body workouts Rosie , nice. Glad you are back at it

do you do that with your clients? I do individualized to the clients goals

That is one amazing story of a comeback about the bicep tear. Yes it takes time and patience to come back!
Click to expand...

I sure do, John - it's been a while, but I generally do at least ONE a week for me personally.

Depending on the Client, their goals and needs, I sometimes include Full-Body sessions in their training programme, yes. Everything I do for every Client is individualized specifically for THEM, their goals and needs, and a variety of other factors all very dependent on the individual.

It is indeed. And yes, it takes time and patience.

I sprained my RIGHT wrist boxing pre-weights this evening, which caused a GRRRR, especially since today was Arms (and Abs) day, but I got through, and it's nothing serious and I'll be ok working through it.


Rahl said:
Hey Rosie,

Just dropped in to say hi and I'm glad to see that you're recovering well! I've been MIA from the boards recently but I'm still at it. I'm trying to be back around here so I'll try to poke my head in from time to time. Keep up the hard work(I know you will) and enjoy the work of training for the shoots. Be prepared to be the best you've ever been when you next hit the stage. :D
Click to expand...

Hey there, bud :)

No worries - I know what it's like to be MIA from the boards because of time constraints and other commitments, but I still check in when I can, albeit not nearly as often as I was, LOL.

Honestly, training for photoshoots (or competition) is NO different than my training, period. I found the best training routine/split for my body re the progress that I want and I'm doing my best to stick to it, even though right now it is a struggles to re work, etc.

Thanks - I'm aiming for it!

~Rosie~
 
kingjameskjf said:
No pain in the wrist and a very successful week is great news
Click to expand...

No pain in my left wrist, but collapsed on my right wrist several times throughout yesterday at work - I'm going to strap it up tomorrow and hope it's better by Sunday!

~Rosie~
 
Rosie Chee Scott said:
No pain in my left wrist, but collapsed on my right wrist several times throughout yesterday at work - I'm going to strap it up tomorrow and hope it's better by Sunday!

~Rosie~
Click to expand...

Sounds like a good idea. It would be terrible to have to fight through two injuries. I take it the right collapsed from the addition weight from protecting/minimizing your left?
 
Rosie Chee Scott said:
No pain in my left wrist, but collapsed on my right wrist several times throughout yesterday at work - I'm going to strap it up tomorrow and hope it's better by Sunday!

~Rosie~
Click to expand...

ouch. yes ice that baby. Do you do massage stuff ro injuries?

I am going to make a video for a special technique. are you on youtube Rosie(do you have a youtube channel?) if so can I get it?
 
kingjameskjf said:
Sounds like a good idea. It would be terrible to have to fight through two injuries. I take it the right collapsed from the addition weight from protecting/minimizing your left?
Click to expand...

I'm used to it, LOL - after all, my body is pretty much one big injury :p No, I sprained my right wrist boxing pre-weights on Monday night and couldn't find my wrist strapping yesterday, and with my job as a trainer, spending 6-8 hours or more a day taking new members through training sessions, demonstrating all day exercises and technique, was not the best thing for it.


John Smeton said:
ouch. yes ice that baby. Do you do massage stuff ro injuries?

I am going to make a video for a special technique. are you on youtube Rosie(do you have a youtube channel?) if so can I get it?
Click to expand...

A little ice - didn't do much. Depends on the injury - some I do; not this one though, because it wasn't one that would benefit from it.

No, I am not on YouTube, John.

How are YOU these days anyways? I barely have time to get on here at the moment, so please update me on everything going on with you :)

~Rosie~
 
Making Changes; Settling In

MOTIVATIONAL QUOTE OF THE DAY

"Do what you want to do for YOU." - Nick Smith

For the complete Motivational, review Invalid Link Removed.


TRAINING

Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)

Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.

Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.

After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.

Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF


OTHER NOTES

Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...

Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.

Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.

Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)

Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!

So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!
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That body fat measurements could be off. anyways keep up the good work Rosie your putting it in.

Where do you work and how many hours a week are you putting in Personal training?
 
truthornothin said:
Good Deal! Hit it hard Rosie!
Click to expand...

I did :)


John Smeton said:
That body fat measurements could be off. anyways keep up the good work Rosie your putting it in.

Where do you work and how many hours a week are you putting in Personal training?
Click to expand...

It's not that far off - I'm around ~9% bodyfat, give or take a little, John. I know what my body looks and feels like at any body composition between 8% bodyfat to ~15% bodyfat - even 1-3% bodyfat makes a difference at or less than ~9% bodyfat, so that's all it likely is.

Whilst I work in a fitness facility, I don't work for the fitness facility, nor am I contracted with them - my work and position is unique and not one many trainers would ever do, honestly, but right now I'd rather be busy and doing what I love than not, if you know what I mean. I work from 9am to 7.30-9pm Monday to Friday, and then 9am to 12-1pm on Saturday - 90% of what I do taking people through training sessions.

~Rosie~
 
Rosie Chee Scott said:
I did :)




It's not that far off - I'm around ~9% bodyfat, give or take a little, John. I know what my body looks and feels like at any body composition between 8% bodyfat to ~15% bodyfat - even 1-3% bodyfat makes a difference at or less than ~9% bodyfat, so that's all it likely is.

Whilst I work in a fitness facility, I don't work for the fitness facility, nor am I contracted with them - my work and position is unique and not one many trainers would ever do, honestly, but right now I'd rather be busy and doing what I love than not, if you know what I mean. I work from 9am to 7.30-9pm Monday to Friday, and then 9am to 12-1pm on Saturday - 90% of what I do taking people through training sessions.

~Rosie~
Click to expand...

okay. That is a lot of hours. Hope your getting paid for it. if you dont mind how much do you make?
 
John Smeton said:
okay. That is a lot of hours. Hope your getting paid for it. if you dont mind how much do you make?
Click to expand...

This is not a typical Trainer's job - like I said, I do not know one trainer who would actually do this under the conditions that I am doing it. What I make is irrelevant - what matters is that what I'm doing is changing lives.

~Rosie~
 
Rosie Chee Scott said:
This is not a typical Trainer's job - like I said, I do not know one trainer who would actually do this under the conditions that I am doing it. What I make is irrelevant - what matters is that what I'm doing is changing lives.

~Rosie~
Click to expand...
When I was a trainer, I had several ladies on a pay as you are able plan, oft times they were not able, but they were appreciative and worked hard and I enjoyed training them more than any of my upscale clientele who whined and groused about everything. I gained a lot more by earning less. Some things are beyond a monetary price.

Do What Fulfills You
 
Rosie Chee Scott said:
This is not a typical Trainer's job - like I said, I do not know one trainer who would actually do this under the conditions that I am doing it. What I make is irrelevant - what matters is that what I'm doing is changing lives.

~Rosie~
Click to expand...

Well said Rosie.
 
truthornothin said:
When I was a trainer, I had several ladies on a pay as you are able plan, oft times they were not able, but they were appreciative and worked hard and I enjoyed training them more than any of my upscale clientele who whined and groused about everything. I gained a lot more by earning less. Some things are beyond a monetary price.

Do What Fulfills You
Click to expand...

Onlychevy6 said:
Well said Rosie.
Click to expand...

Exactly, guys :) Honestly, this job is not about the money - if it was, I wouldn't be doing it (as a sidenote, this position/job is in no way related to and is completely separate from what I do with online training re Rosie's MuscleRevolution - which is actually how I primarily "earn my living"). I'm doing it because this is my passion - actually, it's pretty much what I did before I was a trainer, because I loved to do it and help people (I was told that I was too altruistic as opposed to being the ruthless businessperson I "need" to be, but this is me, and yes, whilst an income is important, as long as I am doing a little more than simply surviving and doing what I love, I am content) - and it gives me an opportunity to make an impact and a difference in others' lives on a large scale, fulfilling my Career Objective* perfectly.

So I "put too much" of myself into it, but I do the best I can to help and seeing the results (for example, an individual with fibromyalgia having their pain decreased to where it is barely noticeable, or an older individual who has not been able to walk properly for years able to walk without pain and struggle, etc.) is far more rewarding for me than if I was working a high-rolling/paying job (in like, say banking or business - which I was told when I was younger, I should do, because I have the smarts for it, etc. and it pays well) where I was earning more money than I knew what to do with.

Anyone wanting to be or who is a trainer and is in it only for the money is in the wrong career, IMO, because such a role is not about the money, but about improving the quality of life for others and educating them to enable it to be a lifestyle instead of a temporary interlude in their life - that's my thoughts on it, anyway.

* My Career Objective: To be an inspiration to, and instil in males and females alike, an energy and passion for sport, health and fitness. To help others achieve their sporting, health and/or fitness orientated goals; providing quality and effective support and motivation for them in the pursuit of their goals, whilst educating them on how to make positive lifestyle choices and changes to improve their quality of life to keep getting the desired results.

~Rosie~
 
No Looking Back!

MOTIVATIONAL QUOTE OF THE DAY

"Stop obsessing about the past! How can you ever move forward if all you can think of are the times that you failed?…Because when someone hits you, you hit them right back! And if they beat you, make sure next time you beat them. Never falter. Never look back. Don't cast your eyes down in shame; once you do that you're embracing defeat…pride based on deeds, not words…win your honour back…There is no time to become distracted." - Demon King/Lord Arawn, Tears to Tiara, Episode 8

For the complete Motivational, review Invalid Link Removed.


TRAINING

Only a 20-minute cardio session off Maintenance Training this week, which is AWESOME!

Training completed this week:

Monday

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 6 x 12, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 104-106 rpm

Tuesday

Run 10 min @ 8.5 miles/hour

Arms/Abs (30 seconds recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. EZ Bar Bicep Curls - 4 x 21s
4. Incline Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 30
8. Rope Crunches 4 x 25

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Wednesday

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Thursday

Recline Bike 10 min @ 102-104 rpm

Chest/Back (30 seconds recovery between supersets):
SuperSet A -
1. Incline BB Bench Press 4 x 6-10
2. Supinated Lat Pull-Down 4 x 6-10
SuperSet B -
3. Flat BB Bench Press 4 x 6
4. Supinated BB Bent Over Rows 4 x 6

Post-Weights Cardio:
Recline Bike 20 min @ 112-116 rpm

Friday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Seated Bent Over DB Rear Raises 4 x 10
6. DB Hammer Raises 4 x 10
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Cable Curved Bar Row 4 x 10
Alternate Set C -
9. Hanging Straight-Leg Raises 4 x 10
10. Rope Crunches 4 x 10
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Saturday

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging

My resistance sessions have continued to get better and better. Despite spraining my right wrist during pre-weights last week (it's been my RIGHT wrist and NOT my left wrist in pain this week, LOL), I have been able to get back to "normal" training, so very happy about that. My strength is returning, even though it is NOT the focus, so that's a bonus. AND my deltoids and arms continue to look better and better re definition and vascularity when I am training - AND when I am NOT!

HIIT is getting better. Still trying to decide what the best form of action is re post-weights cardio, since I could not bring my bike and rollers with me, and I do not want to run after weights (running BEFORE weights works best for me, with spinning afterwards). I have been using the Recline Bike, but it is leaving "burn" rubbing marks on my back (which is odd, because no one else has a problem with it).

It was definitely better training "first thing" - I don't feel like I have truly woken up until I have trained (which can be a small "issue" if I have to wait until I have finished work to do it - after which I am usually exhausted and just want to go home to bed). Wednesday and Saturday mornings I was shattered on waking, and ended up having to do my HIIT Run after work, but it got done, and going to have to make a bigger effort to get it done first thing - I will "solve" this by allowing myself to sleep an hour later in the morning (which is ok, since I only have to do just under an hour of training - inclusive of stretching - those days, as opposed to ~2 hours).

Made a few changes to my training this week, so that I can best optimize it, especially with my working schedule:

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF


OTHER NOTES

Body Composition back down to 9% bodyfat, at 114.4 pounds. So, 0.4% bodyfat loss this week, with a drop of one pound in body mass. For the FIRST time ever, my arms are the SAME girths when flexed AND unflexed - usually my right is half to an inch BIGGER than my left, so this injury had SOME benefits re "balancing" my body out. I am making rapid gains re muscle mass in my arms and deltoids as well - the definition AND vascularity is now constant and noticeable ALL the time, even when I am NOT training, when I am COLD, and when I am RELAXED, which I am pretty happy with. It's nice to see my upper body finally coming together re a better balance with my lower body, but also becoming more symetrical - something it has never really been before. Because of what I do, I have also gained a little mass in my lower body re glutes and thighs - this I am NOT happy with, and are going to do my best to get RID of (I know, I know - much harder to lose muscle mass in my lower body than to gain it, but it CAN be done; just got to make sure NO more lower body work, period, even at only bodyweight!)

Left wrist is now fine, It was my RIGHT wrist that gave me issues and I had it strapped up for a few days, but it's on the mend.

I have 2-3 weeks left to get myself into the "ultimate" best condition ever - it's a CHALLENGE, but I LOVE challenges, and what would life be withOUT them?! I CAN do it; I KNOW I can - just got to NOT step off the straight and narrow for the next month (and then some - because my health and fitness needs BETTER taking care of, period!)

Yeah the All Blacks! The Rugby World Cup is back HOME at last!!!

God Bless and have a beautiful Sunday!
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The Best I Could Give

MOTIVATIONAL QUOTE OF THE DAY

"Sometimes you've gotta realize you've done all you can do, you've given all you can give, you've put forth the effort with everything you have…it might be good enough for some, not good enough for others…but as long as you go out knowing that you laid it all on the line…you can't hang your head. Just wait for another day…We make many sacrifices in life…some pay off, some don't…but in the end it's all about our experiences and what we learned along the way. That's what shapes us, that's what inevitably propels us forward and forces us to adapt and grow…It's ok to be scared in the beginning, but as most know…time heals all and the strong will survive…and flourish." - Unknown


TRAINING

It has not been the best of weeks, with EVERYthing and not just training, because I have been as sick as all hell. THREE days off this week - so very NOT pleased, but I HAVE managed to get ALL my resistance training sessions in, albeit juggling my days...

Training completed this week:

Monday

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 6 x 12, 12, 8, 8, 8, 6
2. BB Military Press 6 x 10, 10, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 8

Post-Weights Cardio:
Recline Bike 20 min @ 100-104 rpm

Sunday was spent in a terrible state (I could barely talk, let alone eat, my throat was so sore and swollen) and I was still awake from when I wanted to be getting up, not able to sleep, up and down constantly all night and morning, so decided to leave my training until I got a break from work in the afternoon (breaks are not scheduled in and not guaranteed, so if I didn't get one in the afternoon, I was going to train after work). I nearly collapsed at work in the morning, and started to feel better in the afternoon, doing my training then.

Tuesday

Recline Bike 10 min @ 110-112 rpm

Arms/Abs (30 seconds recovery between alternate sets and trisets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. DB Zottoman Curls 4 x 10
4. V-Bar Tricep Push-Downs 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. Standing DB French Press 4 x 6
Alternate Set D -
7. EZ Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 10
TriSet -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
10. Rope Crunches 2 x 10
11. Knee Ins (on bench) 2 x 10
12. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40

Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm

Again, was still awake when I should have been getting up, so left my training to do later. At lunchtime, I started, got on the treadmill, and after two minutes was nearly violently sick (after having been sick THREE times ALREADY that morning - no fun, especially since I do not often throw up), so I stopped. I was not keen to try training again, but I did after I finished work in the evening and managed ok.

Wednesday

OFF

Completely EXHAUSTED from the word "go". Again, sleep pretty much did not happen, and I did not get a break at work, and by the time I had finished, all I wanted to do was go home to bed (I had been using the counter to hold myself up when I was not doing training sessions).

Thursday

Recline Bike 10 min @ 110-114 rpm

Chest/Back (30 seconds recovery between alternate sets):
Alternate Set A -
1. Incline BB Bench Press 4 x 15, 12, 12, 10
2. Supinated BB Bent Over Rows 4 x 10, 8, 8, 8
Alternate Set B -
3. Push-Ups (feet on floor, hands on fists) 4 x 15, 15, 15, 12
4. Seated V-Bar Row 4 x 8

Post-Weights Cardio:
Recline Bike 20 min @ 106-112 rpm

Training was done after work was completed at the end of the day. The shortest training day of the week, so it was ok. I was shattered by the end of it, though.

Friday

OFF

Worked several hours later than I was "supposed" to, shattered at the end of it. I was actually going to let today's training "go", but decided NOT to and did it on Sunday afternoon.

Saturday

OFF

Sunday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises 4 x 10
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Zottoman Curls 4 x 10
4. Dips 4 x 10
Alternate Set B -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Hammer Curls 4 x 6
Alternate Set C -
7. DB Clean and Press 4 x 10
8. Seated Rear Delt Flyes 4 x 10
Superset B -
9. Side-to-side Medicine Ball Push-Ups 4 x 10
10. Seated V-Bar Row 4 x 6
SupertSet C -
11. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
12. Swissball Leg Curls 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Realized a few things this week - one something I have had in the back of my mind for a while and have actually ALREADY adapted my training for, but needs MORE attention paid to it. The issue pertains to my back - width and thickness is easily added to it, and I have already changed to doing less volume for it, my Chest/Back session the shortest of all my training sessions. However, like Legs, Back is something I am going to have to do only ONCE a week, because my mid to lower back is getting too thick, and I want to slim my waist out and make it smaller (the time it WAS the smallest it has ever been was at the start of August, when I WAS only doing it once a week, but much lighter). So, although I know NOT ideal to be changing my training this close to multiple photoshoots (especially since they are all very important to aspects of my fitness career), training is ALWAYS about experimenting and finding what works BEST for my body, and since my body is responding in different ways than before, training will change with it, to adapt for the progress and results that I WANT.

So, we'll see how this works, back at first thing in the morning training (like last week - that was PERFECT last week!):

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Shoulders/Arms/Abs
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF


OTHER NOTES

Body Composition dropped to 8.6% bodyfat this week (even though my nutrition hasn't really changed any), at 112.6 pounds (I actually lost ~10 pounds from Sunday to Wednesday because I was so sick, but "evened" back out later on in the week), making it 0.4% bodyfat loss. Despite that, my girths re bust, waist, and hips are the SAME as last week; the girths that HAVE changed are arms and thighs, my arms getting BIGGER (BOTH of them, so they are still symetrical re size) and my thighs a centimetre SMALLER (yay - now to lose another 1-2 inches off my thighs!). The fat loss has noticeably come from my deltoids and arms, and when I am training, my anterior deltoids are a mess of defined ribbons (big smile). The decrease in thigh girths has likely come from the fact that I have started using the LOWEST resistance on the Recline Bike for my spinning post-weights - if I spin at the same pace at a HIGHER resistance, all I will do is GAIN mass in my legs and that is NOT desirable.

I ran out of my bottle of Erase on Tuesday (and Alpha-T2 on Friday - supplement changes reflected in post #1), and on Saturday, my left wrist started hurting again, rather badly, a deep, dull ache that sends a sharp pain through my wrist on certain movements. Right wrist also started niggling, so I have been careful with that as well. So very odd that Erase does for me the complete OPPOSITE of what it does for EVERYone else! But, I have more on the way, making sure to order SEVERAL bottles this time, because I do NOT want to run out!

My body has been under extreme stress this week all round. Within the space of 36 hours (Tuesday morning to Wednesday evening), three strands of my hair had turned completely white (I have always had one silver strand of hair, ever since I was younger, which gets pulled out when it appears, but I have never had MORE than that before) - giving me a "Whoa!" moment, but also making me realize that going a little "easier" on myself re training was not "just an excuse".

So, I still feel terrible, albeit not AS terrible as I was this time last week. But, determined to get back on track this week - no "excuses" for not training or "allowing" myself to "recover"; anything my body needed, it has got this week. Now to get RESULTS!

Two weeks left to get under 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) I CAN do this...I CAN!

God Bless You and Keep You, Make His Angels to Shine Down Upon You, and Give You His Peace.
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At least yours just turned white, mine turned loose lol. Cutting is no fun. Hope you achieve your goals with a minimal amount of discomfort on your part. I like the way you critique your self you have a look you are after and you are sculpting yourself to it. I approach my training in a similar way....its just that no one wants to take a photo of me lol. Be careful with the wrist and stay strong, you have by best wishes and prayers. Hey with the Truth on your side how can you go wrong :thumbsup:
 
truthornothin said:
At least yours just turned white, mine turned loose lol. Cutting is no fun. Hope you achieve your goals with a minimal amount of discomfort on your part. I like the way you critique your self you have a look you are after and you are sculpting yourself to it. I approach my training in a similar way....its just that no one wants to take a photo of me lol. Be careful with the wrist and stay strong, you have by best wishes and prayers. Hey with the Truth on your side how can you go wrong :thumbsup:
Click to expand...

My hair falls out worse than a cat molts, LOL - the longer it gets, the thinner and more it falls out, but no biggie.

I'm not "cutting" - I am focusing more on fat loss; there IS a difference (predominantly in the fact that I do NOT diet - my TRAINING does the "work" for me).

Not so much a "look" as I know what I want, where my strengths and weaknesses lie, and constantly adjust to get the progress I want - as everyone should do, IMO.

Thanks - I forgot to mention that I collapsed on my left wrist during my Side-to-side Medicine Ball Push-Ups yesterday - but that could also have been because I haven't done them in a while.


John Smeton said:
kEEP UP THE GOODWORK ROSIE YOUR DEDICATION SHOWS.

are you competing in any shows this year? have you been to one?
Click to expand...

Thanks, John :)

No, I'm NOT competing this year - I made comments re decision on competition, etc. a few updates ago.

I was at the NPC Junior Nationals in June, and I am going to be at the NPC Nationals next month.

~Rosie~
 
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