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The Female Terminator Chronicles: Cutting for Competition (2011)

Stay True to the Best in You

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

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

Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 6 x 15
2. DB Lateral Raises 6 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on DB) 6 x 15
4. Supinated BB Bent Over Rows 6 x 15
Alternate Set C -
5. Seated DB Shoulder Press 6 x 15
6. Seated DB Rear Raises 6 x 15
Alternate Set D -
7. V-Bar Tricep Push-Downs 6 x 15
8. DB Zottoman Curls 6 x 15

Post-Weights Cardio - Rollers:
10 min in 39x18 @ 100 rpm

Stretch 20 min.


COMMENTS

Mood/Aggression: I'm on edge at the moment, but that's not to say that I'm not also in a good mood - whilst there are trying circumstances in my life right now, there are also many blessings that give my soul flight.

Energy: Has been good today.

Mental Focus and Clarity: As I've needed it to be, without the intrusion of a migraine, which I am thankful for.

Stress: High.

Endurance: Excellent.

Strength: Today was a "weak" day - after the last two days, it was amazing that my body could lift anything, LOL.

Pump: Strong.

Vascularity: Need to figure out how to get vascularity strong in my left side as in right.

Quality of Training: HIIT was ok. Nothing special. Struggling. Legs felt dead. Had that pain in my right side again throughout the whole thing. Last four efforts were as fast as I could make them, but that wasn't very fast at all . . . Resistance training was good. Light weights today, but whoever thinks you can't have an intense session with lights weights has no idea - higher reps than usual for me, with my body already shattered from the last two days. Definition and vasularity was good, so that was something . . . Rollers was back to being slow recovery . . .

Recovery: My legs are suffering after yesterday - the CrossRamp seems to really affect my quadriceps for a day or two afterwards if I do it for longer than 10 minutes (so if I use it from now on, it will only be for 10 minutes tops).

Appetite: Had my high-high calorie and extra-high carbohydrate day yesterday, ending with shoveling down ~1,600 calories just before 0000 (which probably contributed to me sleeping without interruption, since I have found that if I get fatigued and feel shattered after all meals that come after my post-training one). Also determined that as of next week, if I ever get cravings or feel hungry or want to just eat in general when I shouldn't, that I will just have half to a quart of probiotic yoghurt with ~350 grams of raspberries - it's healthy, will satisfy my sugar and carbohydrate cravings without me resorting to eat junk or whatever I can find (which is what usually happens), and should help satiate my appetite.

Other Notes: Saturday is going to be my Day Off this week, and next week I will officially be starting my competition preparation.
 
T-Bone said:
I'm still following Rosie. Sounds like things are coming along nicely for you.
Click to expand...

Hey :) Yeah, starting to feel a little better about some things, having cleared my head and focused in on my priorities. I can and WILL do the best I can in the things I have influence over, and just have faith with the things I have no control over.
 
More laughter required

MOTIVATIONAL QUOTE OF THE DAY

"To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded." - Ralph Waldo Emerson


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. I am waking shattered lately.

Mood/Aggression: Good.

Endurance: Fine.

Quality of Training: Just an easy session today. My body was relieved for it!

Recovery: Legs are still suffering a little from Monday and Tuesday; when they're like this, they feel swollen, so hopefully that goes soon - considering not doing HIIT tomorrow, with just the resistance session, and leaving HIIT until Sunday.

Body Composition and Look: I was actually ok with what I saw in the mirror this morning. Starting to lean out as I want now. It looks like I am leaner than I was for my competition last year, which is great (I want to be!), and we'll see tomorrow whether I got close to 8% this week (and if not this week, then definitely next week).

Other Notes: Looking forward to Saturday :)
 
Rosie Chee Scott said:
MOTIVATIONAL QUOTE OF THE DAY

"To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded." - Ralph Waldo Emerson


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. I am waking shattered lately.

Mood/Aggression: Good.

Endurance: Fine.

Quality of Training: Just an easy session today. My body was relieved for it!

Recovery: Legs are still suffering a little from Monday and Tuesday; when they're like this, they feel swollen, so hopefully that goes soon - considering not doing HIIT tomorrow, with just the resistance session, and leaving HIIT until Sunday.

Body Composition and Look: I was actually ok with what I saw in the mirror this morning. Starting to lean out as I want now. It looks like I am leaner than I was for my competition last year, which is great (I want to be!), and we'll see tomorrow whether I got close to 8% this week (and if not this week, then definitely next week).

Other Notes: Looking forward to Saturday :)
Click to expand...


Lookin good Terminator, keep poundin away at it! :firedevil:
 
3clipseGT said:
Lookin good Terminator, keep poundin away at it! :firedevil:
Click to expand...

Will do, Josh. One more training day before a highlight. The mirror tells me that I'm definitely leaner than I was for my competition last year, which is awesome - could be that because I have more muscle mass I appear leaner, but I feel leaner. That's a :)
 
Hi Rosie - I see you take Shred Matrix post training - just wondering what your reasoning is for taking it post training? I assume its for its nutrient partitioning properties with post w\o meals??

I have only gone through the 1st few pages of this thread so far. Lots of good info in here and I love the detail!
 
ms_mac said:
Hi Rosie - I see you take Shred Matrix post training - just wondering what your reasoning is for taking it post training? I assume its for its nutrient partitioning properties with post w\o meals??

I have only gone through the 1st few pages of this thread so far. Lots of good info in here and I love the detail!
Click to expand...

Yes, I dose Shred Matrix immediately post-training - because I eat a meal ~30 minutes after training. I do also however, dose Shred Matrix first thing in the morning or pre-bed sometimes, without eating afterwards - this is specific for me, though, and it's recommended to twice daily dose 3 caps ~30 minutes pre-meals (preferably before an am meal and a pm meal).
 
Improve on the Present

MOTIVATIONAL QUOTE OF THE DAY

"The future belongs to God, and it is only he who reveals it...The secret is here in the present. If you pay attention to the present, you can improve upon it. And, if you improve on the present, what comes later will also be better." - Seer, The Alchemist (Paulo Coelho)


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. Single-Arm DB Lateral Raises 4 x 10 per side
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
Triset C -
7. Rope Crunches 4 x 12
8. Hanging Straight-Leg Raises 4 x 10
9. Side Plank 4 x 30 sec per side

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Just under three hours. Couldn't get back to sleep after waking either.

Mood/Aggression: Up and down, as it has been all week. Smiles and positivity though, between the bouts of extreme aggression.

Energy: Took me a few hours after waking to really feel any energy, but once training was done, I have been bouncing around unable to be still.

Stress: High.

Endurance: Great.

Strength: This session was not about strength - like the rest of the week.

Pump: Strong from the start.

Vascularity: ~10 minutes of intense cardio pre-weights seems to elicit the best vascularity during my resistance sessions.

Quality of Training: HIIT was ok. Struggled quite a bit though, with the sharp pain in my right side under right breast throughout, the last four minutes favouring my right foot, almost limping because sharp pain was shooting through it. Made it shorter, since my legs have been taking a while to recover this week, and I don't want to chance them appearing puffy or holding water tomorrow . . . Resistance session was fine. Had to drop my weights for the last couple of sets of Triset A, a headache setting in during Triset C . . . Rollers was definitely recovery afterwards . . .

Recovery: Hope I am all good tomorrow.

Body Composition and Look: Looking the leanest I have been in a long time. Definitely the leanest I have ever been at such a body mass - the additional muscle mass is evident. Definitely look better golden as well. Definition in upper body was coming out nicely during resistance training. Midsection is almost flat, and hips are popping. I can still get leaner, though - that WILL come.

Other Notes: First photoshoot of the year tomorrow - looking forward to it; going to be fun :yup:
 
T-Bone said:
Good luck tomorrow Rosie!. Although I don't think you need it. You got this Rosie.
Click to expand...

Thanks, T. I might need it - if only for the hope that my right wisdom tooth goes back down, since it came up early this morning and has been causing pain in the right side of my face all day, and I don't need a puffy face tomorrow :grumpy:


ryansm said:
Enjoy your hard work and be confident:yup:
Click to expand...

No doubt I will once I get there, Ryan :)


ScottyDoc said:
Knock-em Dead Girl....:op:
Click to expand...

Smile, relax, and have fun. If I can do that, it will be a blast, Al :deal:
 
Finding the Woman

MOTIVATIONAL QUOTE OF THE DAY

"There is only one way to learn. It's through action." - The Alchemist, The Alchemist (Paulo Coelho)

After all:

"Challenges are what make life interesting. Overcoming them is what makes life meaningful." - Joshua J. Marin


TRAINING

Day OFF for this week.


COMMENTS

Mood/Aggression: Sore, but smiling. Stressed, but happy. Yesterday was just the start of the boulder rolling down the hill!

Recovery: I am just as sore after yesterday's photoshoot as I was after my first Full-Body session two weeks ago when I started back training after a week off!

Body Composition and Look: 111 pounds at 9% bodyfat. Only a 0.2% bodyfat loss over the last week, when everything was perfect re nutrition AND training! I was surprised when I saw that, since I definitely feel that I look leaner, but then again, I have more muscle mass than the last time I was this body composition and that makes a difference. Definition in midsection, back, delts and arms is great - better starting from last night to today (better than for my photoshoot yesterday - go figure, LOL). Even though I am not the body composition that I wanted to be right now, I AM pleased with my progress - after all, even though a bare 0.2% loss over a week is not much, especially with perfect everything and supplement aid, it LOOKS like a lot. 8% bodyfat, and then 7% bodyfat, WILL come!

Other Notes: I had the AWESOMEST day shooting with Tony Mitchell and Katrell of OAMG yesterday! We shot in Lance's Gym in Chicago :) - been a while since I was in a hardcore gym, and I loved the feel of it - and the OAMG studio. Modeling is still very new to me and I learnt a lot throughout the day. Ironically, it never failed to be that the best shots were taken when I wasn't thinking about it and Tony just took them when I was relaxed or preparing for a look/pose. I definitely need to work on my expressions, making anything that is not a smile natural, being "girly" and "sexy" - since neither are things that are really me - and letting myself "go", stepping into the character of it all. Modeling is very different for me, a challenge as much as stepping on a stage for competition, since it is in direct contrast to my character and who I am (I barely recognized the woman in the mirror after Katrell had done me up, and with the outfits, no one else would either, LOL) - which is good though, challenging me to step "outside" of myself and find the feminine side of me, something I need to do a lot more often. Look forward to seeing the final images - there were some GREAT ones in there (including the "preview" below, which definitely captures and embodies the name of "The Female Terminator" that I have been given, and is one of my favourite - if not THE favourite - images from the shoot)!

Invalid Link Removed
Image courtesy of Tony Mitchell at OMAG​

Competition Notes: Eight weeks out (excluding week pre-competition). Posing Practice starts tomorrow (changes reflected in post #1). I WAS going to change my training up, but I'm going to keep it as it is, since I now have another photoshoot on Saturday, and a couple more in June - told you I was on a roll . . .
 
Sounds like the photo shoot went great :) And looks like that too. Great picture :thumbsup:

And you are right about the BF, 8% & 7% will come ;)
Keep up the hard work Rosie!

//CC
 
ConcreteConny said:
Sounds like the photo shoot went great :) And looks like that too. Great picture :thumbsup:

And you are right about the BF, 8% & 7% will come ;)
Keep up the hard work Rosie!

//CC
Click to expand...

Yeah, I had a blast! :slaphappy: I'm looking forward to seeing the rest of the images! (I'm also as sore as your wife probably is after her training session :tongue1: and today's training is only going to add to the pain :dot: but what is pain but a necessity in the pursuit of perfection...) :lol:

Yeppers - got to make the leanness happen! There is NO excuses.

Thank you for your continued support, CC :)
 
Rosie Chee Scott said:
the "preview" below, which definitely captures and embodies the name of "The Female Terminator" that I have been given, and is one of my favourite - if not THE favourite - images from the shoot)!

Invalid Link Removed
Image courtesy of Tony Mitchell at OMAG​

Competition Notes: Eight weeks out (excluding week pre-competition). Posing Practice starts tomorrow (changes reflected in post #1). I WAS going to change my training up, but I'm going to keep it as it is, since I now have another photoshoot on Saturday, and a couple more in June - told you I was on a roll . . .
Click to expand...

Wow... nothing short of what I expected, you look AMAZING! The "Female Terminator" strikes again and leaves her competition dead!
 
ScottyDoc said:
Wow... nothing short of what I expected, you look AMAZING! The "Female Terminator" strikes again and leaves her competition dead!
Click to expand...

Thanks, Al :veryhappy: Tony is a great photographer and he caught me to perfection :kiss: Plus, it was refreshing to do something that hasn't been done or often seen, instead of all the usual poses and looks other models do. I'm definitely working with him again :yup:
 
Rosie Chee Scott said:
MOTIVATIONAL QUOTE OF THE DAY

"There is only one way to learn. It's through action." - The Alchemist, The Alchemist (Paulo Coelho)

After all:

"Challenges are what make life interesting. Overcoming them is what makes life meaningful." - Joshua J. Marin


TRAINING

Day OFF for this week.


COMMENTS

Mood/Aggression: Sore, but smiling. Stressed, but happy. Yesterday was just the start of the boulder rolling down the hill!

Recovery: I am just as sore after yesterday's photoshoot as I was after my first Full-Body session two weeks ago when I started back training after a week off!

Body Composition and Look: 111 pounds at 9% bodyfat. Only a 0.2% bodyfat loss over the last week, when everything was perfect re nutrition AND training! I was surprised when I saw that, since I definitely feel that I look leaner, but then again, I have more muscle mass than the last time I was this body composition and that makes a difference. Definition in midsection, back, delts and arms is great - better starting from last night to today (better than for my photoshoot yesterday - go figure, LOL). Even though I am not the body composition that I wanted to be right now, I AM pleased with my progress - after all, even though a bare 0.2% loss over a week is not much, especially with perfect everything and supplement aid, it LOOKS like a lot. 8% bodyfat, and then 7% bodyfat, WILL come!

Other Notes: I had the AWESOMEST day shooting with Tony Mitchell and Katrell of OAMG yesterday! We shot in Lance's Gym in Chicago :) - been a while since I was in a hardcore gym, and I loved the feel of it - and the OAMG studio. Modeling is still very new to me and I learnt a lot throughout the day. Ironically, it never failed to be that the best shots were taken when I wasn't thinking about it and Tony just took them when I was relaxed or preparing for a look/pose. I definitely need to work on my expressions, making anything that is not a smile natural, being "girly" and "sexy" - since neither are things that are really me - and letting myself "go", stepping into the character of it all. Modeling is very different for me, a challenge as much as stepping on a stage for competition, since it is in direct contrast to my character and who I am (I barely recognized the woman in the mirror after Katrell had done me up, and with the outfits, no one else would either, LOL) - which is good though, challenging me to step "outside" of myself and find the feminine side of me, something I need to do a lot more often. Look forward to seeing the final images - there were some GREAT ones in there (including the "preview" below, which definitely captures and embodies the name of "The Female Terminator" that I have been given, and is one of my favourite - if not THE favourite - images from the shoot)!

Invalid Link Removed
Image courtesy of Tony Mitchell at OMAG​

Competition Notes: Eight weeks out (excluding week pre-competition). Posing Practice starts tomorrow (changes reflected in post #1). I WAS going to change my training up, but I'm going to keep it as it is, since I now have another photoshoot on Saturday, and a couple more in June - told you I was on a roll . . .
Click to expand...

Photo looks great Rosie! Glad you got to enjoy it. Keep up the hard work!
 
Rahl said:
Photo looks great Rosie! Glad you got to enjoy it. Keep up the hard work!
Click to expand...

Thanks, bud :) Absolutely! I'm not where I want to be yet re figure, and it doesn't ease up until I AM.
 
Trophy of Grace

MOTIVATIONAL QUOTE OF THE DAY

"God wants to use your weaknesses, not just your strengths. If all people see are your strengths, they get discouraged and think, "Well, good for her, but I'll never be able to do that." But when they see God using you in spite of your weaknesses, it encourages them to think, "Maybe God can use me!"...At some point in your life you must decide whether you want to impress people or influence people...See yourself as a trophy of grace." - The Purpose Driven Life (Rick Warren)


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Step Ups (onto bench) 6 x 12 per leg
2. Side-to-side Plyometric Bench Jumop 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 10
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. Seated DB Shoulder Press 6 x 12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. Incline DB Bicep Curls 6 x 12
Alternate Set E -
9. Rope Crunches 6 x 12
10. Bicycle 6 x 24

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 102-106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Deep. Unbroken. For the first time in ages. Deep.

Mood/Aggression: I have been through a full spectrum re mood today. Calm and collected now, though, mind in a good place.

Energy: Used a scoop of Mesomorph today (instead of Assault). I definitely notice the difference using Geranium when I haven't for ages. Energy was great; no faltering today in the gym. Have not crashed yet, either (not likely to, either).

Mental Focus and Clarity: My head is back to racing at a million miles an hour! My mind is as clear and focused as it can get.

Stress: HIGH.

Endurance: Great!

Strength: This week's sessions, like the last couple of weeks, are not going to be about strength (so won't comment here this week).

Pump: EVERYWHERE!

Vascularity: More noticeable on the gold.

Quality of Training: HIIT was GREAT. Aside from the pain in my right side under right breast that has been there for the last week during this, I was back to form with my sprints, explosive and fast, feeling really good . . . Resistance session was good as well. My legs were suffering when I started - mostly from not having properly recovered from Saturday - and I had to sit down hard between alternate sets of Legs, my heart pounding, but it was worth it. There was no want-to-just-be-done-as-soon-as-possible today as there was last week, and I didn't look like the dead walking. Loved the way definition was looking in the mirror - even better than the weekend. Practiced posing between alternate sets too . . . Rollers was "recovery" afterwards . . .

Recovery: I woke up this morning in PAIN - like I did yesterday, still not recovered completely from Saturday (goes to show how intense it was and how demanding holding even a lighter weight for an extended period of time, and posing, can take a lot out of one). My legs and lower to mid back is what's killing me right now, but I'm used to it.

Body Composition and Look: Even though I may not be as "lean" as I was for my competition last October, I definitely LOOK it, and certainly look a LOT better than I did then. I am pleased with that - building that extra muscle mass in my deltoids and arms has been hard work for sure, but very rewarding. Here's to just getting leaner and leaner, overcoming obstacles life throws in my way, conquering my personal demons to achieve my goals!

Other Notes: I don't always put everything out there re my personal struggles and issues, but there is a lot about me that I have had to overcome, and the road has not been easy by any means. I am a Trophy of Grace, a living testament that God can make ANYthing possible, that no matter what weaknesses you have, whether they be physical, mental or something else, He can use them for good and shine His glory through you and use you to do great things, more than you could ever have dreamed of! As you submit to Him, life becomes something else altogether, a journey that just gets better and better, as you learn more about yourself and what you are capable of doing (like for the first time in my life, being able to see something of beauty, instead of the me that I see in my mind, catching a glimpse of the Rosie that perhaps others perceive - reflected in the image below, another "preview" from Saturday).

Invalid Link Removed
Image courtesy of Tony Mitchell at OAMG​
 
CRASH! WTF?!

MOTIVATIONAL QUOTE OF THE DAY

"What you still need to know is this: before a dream is realized, the Soul of the World tests everything that was learned along the way. It does this not because it is evil, but so that we can, in addition to realizing our dreams, master the lessons we've learned as we've moved toward that dream. That's the point at which most people give up...Every search begins with beginner's luck. And every search ends with the victor's being severely tested." - The Alchemist, The Alchemist (Paulo Coelho)


TRAINING

Cardio - CrossRamp:
10 min in R10/CR10

Legs/Chest/Back (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12
2. Alternate Backward DB Lunges 6 x 12
Alternate Set B -
3. Flat BB Bench Press 6 x 12-15
4. V-Bar Close-Grip Seated Row 6 x 12-15


COMMENTS

Sleep - Time and Quality: Woke after ~5 hours, and passed out for another three. Lay down in the afternoon and passed out for a little while as well.

Mood/Aggression: Surprisingly, just flat.

Energy: I'm exhausted today. I DID cut my training session short because I WAS so exhausted (almost falling over in the gym) which is rare for me to do, since I keep on pushing myself regardless, and when I felt like this last week, I soldiered on. But, this was a different fatigue than last week, and even breathing has been an issue for me today. It was NOT me "giving up" - not at all; rather, it was me knowing when enough is ENOUGH, being smart, knowing the difference between a complaint of my body and a SCREAM. Honestly, I feel like I used to feel if I hadn't been using stimulants for a day or so back when I was heavily dependent on them to function, almost like I have CRASHED BIG time, and I don't understand it!

Endurance: Ok.

Pump: Legs.

Quality of Training: CrossRamp was just a brief "warm-up" pre-weights . . . Resistance session started off ok. As I started into Alternate Set B, my head started pounding and my energy levels just suddenly DRAINED away. I felt like I did last week, except there was no aggression or frustration behind the wanting to finish early. I pushed on, continued to finish Alternate Set B, and started on Alternate Set C. However, after the first set, I KNEW, and just put the weight down and went home, planning on finishing the session later in the day . . . No rollers for recovery once at home. Nothing. There was just nothing in me for some reason . . . My resistance session won't get finished tonight, though, not after waking mid-afternoon in no better condition . . .

Recovery: My legs and back are no longer in pain, all DOMS gone. However, the pain seems to have been replaced by fatigue. Odd.

Other Notes: I asked Jeff if I could please try the new Red Raspberry (since I love fruit, berries some of my favourite fruit, red raspberries my favourite berry - plus BCAAs are an ESSENTIAL staple in my supplement arsenal) flavoured RecoverPRO and he was great enough to send me an entire TUB (42 servings), so I am going to be using this until I am finished with it (changes reflected in post #1), resuming my use of BC+EAA afterwards.
 
Rosie Chee Scott said:
MOTIVATIONAL QUOTE OF THE DAY

"God wants to use your weaknesses, not just your strengths. If all people see are your strengths, they get discouraged and think, "Well, good for her, but I'll never be able to do that." But when they see God using you in spite of your weaknesses, it encourages them to think, "Maybe God can use me!"...At some point in your life you must decide whether you want to impress people or influence people...See yourself as a trophy of grace." - The Purpose Driven Life (Rick Warren)


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Step Ups (onto bench) 6 x 12 per leg
2. Side-to-side Plyometric Bench Jumop 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 10
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. Seated DB Shoulder Press 6 x 12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. Incline DB Bicep Curls 6 x 12
Alternate Set E -
9. Rope Crunches 6 x 12
10. Bicycle 6 x 24

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 102-106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Deep. Unbroken. For the first time in ages. Deep.

Mood/Aggression: I have been through a full spectrum re mood today. Calm and collected now, though, mind in a good place.

Energy: Used a scoop of Mesomorph today (instead of Assault). I definitely notice the difference using Geranium when I haven't for ages. Energy was great; no faltering today in the gym. Have not crashed yet, either (not likely to, either).

Mental Focus and Clarity: My head is back to racing at a million miles an hour! My mind is as clear and focused as it can get.

Stress: HIGH.

Endurance: Great!

Strength: This week's sessions, like the last couple of weeks, are not going to be about strength (so won't comment here this week).

Pump: EVERYWHERE!

Vascularity: More noticeable on the gold.

Quality of Training: HIIT was GREAT. Aside from the pain in my right side under right breast that has been there for the last week during this, I was back to form with my sprints, explosive and fast, feeling really good . . . Resistance session was good as well. My legs were suffering when I started - mostly from not having properly recovered from Saturday - and I had to sit down hard between alternate sets of Legs, my heart pounding, but it was worth it. There was no want-to-just-be-done-as-soon-as-possible today as there was last week, and I didn't look like the dead walking. Loved the way definition was looking in the mirror - even better than the weekend. Practiced posing between alternate sets too . . . Rollers was "recovery" afterwards . . .

Recovery: I woke up this morning in PAIN - like I did yesterday, still not recovered completely from Saturday (goes to show how intense it was and how demanding holding even a lighter weight for an extended period of time, and posing, can take a lot out of one). My legs and lower to mid back is what's killing me right now, but I'm used to it.

Body Composition and Look: Even though I may not be as "lean" as I was for my competition last October, I definitely LOOK it, and certainly look a LOT better than I did then. I am pleased with that - building that extra muscle mass in my deltoids and arms has been hard work for sure, but very rewarding. Here's to just getting leaner and leaner, overcoming obstacles life throws in my way, conquering my personal demons to achieve my goals!

Other Notes: I don't always put everything out there re my personal struggles and issues, but there is a lot about me that I have had to overcome, and the road has not been easy by any means. I am a Trophy of Grace, a living testament that God can make ANYthing possible, that no matter what weaknesses you have, whether they be physical, mental or something else, He can use them for good and shine His glory through you and use you to do great things, more than you could ever have dreamed of! As you submit to Him, life becomes something else altogether, a journey that just gets better and better, as you learn more about yourself and what you are capable of doing (like for the first time in my life, being able to see something of beauty, instead of the me that I see in my mind, catching a glimpse of the Rosie that perhaps others perceive - reflected in the image below, another "preview" from Saturday).

Invalid Link Removed
Image courtesy of Tony Mitchell at OAMG​
Click to expand...

Perfection is to less of a word Rosie! outstanding!
 
Rosie Chee Scott said:
You're so sweet, Chris :kiss: Thank you. Nice to see you back! :hug:
Click to expand...

Wait... I got one better.. "We are all artists, and your body is your canvas... and you have just painted your MASTERPIECE!!!"
 
ScottyDoc said:
Wait... I got one better.. "We are all artists, and your body is your canvas... and you have just painted your MASTERPIECE!!!"
Click to expand...

It's the START of a masterpiece - I'm not there YET :dot:


JudgementDay said:
Always a great log and amazing photos Rosie!
Click to expand...
ScottyDoc said:
Could not Agree more!
Click to expand...

Thanks, guys :) I got the contact sheet from the photographer today - there are some great shots in there. I definitely need to get a LOT leaner for my next photoshoot though (had to postpone the one on Saturday - see next paragraph), since, although I can see definition in the mirror in my bathroom, in a studio with all the lights, etc., it's a different story, and I'm a little disappointed that that definition didn't come out much in my images (leaning out is my TOP priority re body now!), albeit stoked with the way most of them did turn out (like Chris, those who know me will be like "Is that really ROSIE?!").

On another note, I am still as fatigued as ever from yesterday, and have spent the day curled up into a small ball with a scalding wheatie on my stomach, feeling again like someone is twisting and trying to rip my insides out :wtf: Hoping I feel ok tomorrow, so that I can get back into training! :buttkick:
 
Rosie Chee Scott said:
It's the START of a masterpiece - I'm not there YET :dot:
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Well, you are definitely well on your way, keep up the GREAT work and keep those quotes coming, seriously, that is some Awesome motivation!

Rosie Chee Scott said:
Thanks, guys :) I got the contact sheet from the photographer today - there are some great shots in there. I definitely need to get a LOT leaner for my next photoshoot though (had to postpone the one on Saturday - see next paragraph), since, although I can see definition in the mirror in my bathroom, in a studio with all the lights, etc., it's a different story, and I'm a little disappointed that that definition didn't come out much in my images (leaning out is my TOP priority re body now!), albeit stoked with the way most of them did turn out (like Chris, those who know me will be like "Is that really ROSIE?!").

On another note, I am still as fatigued as ever from yesterday, and have spent the day curled up into a small ball with a scalding wheatie on my stomach, feeling again like someone is twisting and trying to rip my insides out :wtf: Hoping I feel ok tomorrow, so that I can get back into training! :buttkick:
Click to expand...

Sorry you are feeling bad, I do hope you feel better!
 
ScottyDoc said:
Well, you are definitely well on your way, keep up the GREAT work and keep those quotes coming, seriously, that is some Awesome motivation!



Sorry you are feeling bad, I do hope you feel better!
Click to expand...

Quotes will always be here - I need the motivation as much as anyone some days, even if just to make sure I give training my all, since I generally train regardless of how I feel.

No need to be sorry - sh*t happens, LOL. I better be back to "normal" by the end of the week, though. I've come to the conclusion that I need an "easier" week every third week, since I pushed myself pretty hard the last two weeks, and this is what happened last time in the few months before I had my week off two weeks ago. Taking it "easy" is so very HARD - but, I HAVE to learn it and LISTEN to my body :rasp:
 
Rosie Chee Scott said:
Quote will always be here - I need the motivation as much as anyone some days, even if just to make sure I give training my all, since I generally train regardless of how I feel.

No need to be sorry - sh*t happens, LOL. I better be back to "normal" by the end of the week, though. I've come to the conclusion that I need an "easier" week every third week, since I pushed myself pretty hard the last two weeks, and this is what happened last time in the few months before I had my week off two weeks ago. Taking it "easy" is so very HARD - but, I HAVE to learn it and LISTEN to my body :rasp:
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"Listening to your body" So very True! Masterpiece yet or not... I'm a Fan Ms. Picasso!
 
Transcend Limitations

MOTIVATIONAL QUOTE OF THE DAY

"When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds: Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great, and wonderful world. Dormant forces, faculties and talents become alive, and your discover yourself to be a greater person by far than you ever dreamed yourself to be." - Patanjali


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 106-108 rpm

Stretch 22 min.


COMMENTS

Sleep - Time and Quality: ~10 hours!!! My sore stomach is taking more out of me than I think (although I should have already known and expected it, since last time it did this).

Mood/Aggression: Gathering myself - thoughts and body. Getting ready for what is to come.

Energy: No energy again today, but I made sure to do SOME training.

Mental Focus and Clarity: Better than the yesterday, which was a fog.

Stress: HIGH.

Endurance: Fine.

Quality of Training: My stomach has still been causing me issues today, but I took 20 minutes out from the wheatie and settled on the rollers (which was ok, since I was in a bent over position). Just an easy session.

Recovery: Cardio is actually my scheduled training for today, so I am just going to continue training as scheduled, instead of trying to "make up" any missed sessions this week.

Appetite: The last few days I have been RAVENOUS! My body is craving salt and sugar - the sugar I can understand, given that I am a carbohydrate addict, but the salt is new. My appetite has been endless, and I've been eating like there's no tomorrow. NOT good, but maybe useful re "recovery" this week, after the last two weeks . . .

Body Composition and Look: I've gained ~4 pounds since the weekend, but it's mostly all food and water weight, understandable from the way I have been eating, and it doesn't bother me, since I know it will all go once I am training and eating as normal. I can still see the definition though, and I know we are all our own worst critics, but I am a little disappointed that it didn't show as well in my photoshoot (although there were some GREAT shots!) as it does in the bathroom mirror, LOL - just goes to show that lighting and posing re body position makes a HUGE difference to how one can look.

Other Notes: Because of the last few days re fatigue and stomach issues, this Saturday's photoshoot has been postponed until I am back up to par. Not to fear - Ryan, you're right; I'm the Female Terminator and I'm just going to get straight back up and fight back!
 
Initial Impressions of AI Sports Nutrition's RecoverPRO (Red Raspberry flavour)

What is it?

Invalid Link Removed

* Faster Recovery and Lean Muscle Gains
* Unique 4:1:1 BCAA Ratio

For more information on the product, please review Invalid Link Removed.


Smell: 7/10. Smells like raspberries, but with a hint of something else almost artificial, like the smell/taste of a raspberry flavoured ice-cream, if that makes any sense.

Taste: 10/10. Definitely tastes a lot better than it smells! Like red raspberries. There was also a hint of sweet tartness in there, like I get when eating real raspberries. Until now, Organic VitaBerry > GreenMAG > Green Apple Assault were my favourite flavours re products, but now I have a new #1 flavour of any product!

Solubility: 10/10. On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker - although bubbles and froth were left on top of the liquid, rapidly dissolving.

Texture: 10/10. Like fruit juice diluted with water.

BCAAs are a STAPLE product in my supplement arsenal, so going to enjoy the time I have on this tub of RecoverPRO :)
 
Rosie I don't see your picture. Its just a little icon where the picture should go. Too bad about your pain in your stomach. I seem to have that today also, weird. I had cardio today and hopefully the pain will be gone by tomorrow morning. If not I'm just gonna push through it.

Just remember its how you react to your setback that determines success or failure. Hmm...I guess seeing all your quotes and hard work has me motivated also. Thank you!.
 
T-Bone said:
Rosie I don't see your picture. Its just a little icon where the picture should go. Too bad about your pain in your stomach. I seem to have that today also, weird. I had cardio today and hopefully the pain will be gone by tomorrow morning. If not I'm just gonna push through it.

Just remember its how you react to your setback that determines success or failure. Hmm...I guess seeing all your quotes and hard work has me motivated also. Thank you!.
Click to expand...

Re avatar, I can see it - maybe an issue with your computer or something? :shrug:

Yeah, I have been having this on and off for the last couple of months. I never get used to it though, and every time I have it is no fun. I can crash on my bike going 50km/hr and be ok, but I am seriously like a baby when it comes to this pain.

"It's how you react to your setback that determines success or failure." Absolutely. I wasn't given the name "The Female terminator" for nothing - like I said, "I'm just going to get straight back up and fight back!"
 
Its not the avatar its the picture in the thread that says "Image courtesy of Tony Mitchell at OAMG" under it. There is no picture just a little icon. Not sure why I don't see a picture. Good luck with recovery and hope your next workout goes well.
 
Weird I can see the pic.

Great review rosie! I'll be honest you have me sold, I'll be ordering some my next Nutra order, I'm on the lean gains diet and need something yummy to drink through the day LOL
 
T-Bone said:
Its not the avatar its the picture in the thread that says "Image courtesy of Tony Mitchell at OAMG" under it. There is no picture just a little icon. Not sure why I don't see a picture. Good luck with recovery and hope your next workout goes well.
Click to expand...

Must just be your computer, T . . . Thanks :)


ryansm said:
You got this:yup:
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Thanks, Ryan. The support and encouragement of you guys is something that definitely helps me kick myself harder sometimes, especially when I slip into the darker dark places that I find it hard to get myself out of.


JudgementDay said:
Weird I can see the pic.

Great review rosie! I'll be honest you have me sold, I'll be ordering some my next Nutra order, I'm on the lean gains diet and need something yummy to drink through the day LOL
Click to expand...

Someone actually asked me on Facebook re comparison of RecoverPRO to other BCAA products. Honestly, if I was going to use a BCAA product, looking at the formulas alone, it would be either BC+EAA (which I have been using for the last ~3 years) or RecoverPRO. I am sold, too :)
 
[Mini] Review of APS Nutrition's Mesomorph (Tropical Punch flavour)

Mesomorph has been getting a lot of attention, mostly because of the Creatine Nitrate in its ingredient profile. It is definitely a product that Sean has been interested in trying for a long time, and eventually I just got him a tub. A tub that sat in the cupboard (he was using it) until Monday before I used a scoop. Yes, I was not tempted to use it, despite the great feedback I've seen on it and Sean's raving on about how much he loves it. Honestly, since I started using Assault at the start of the year, I have had NO interest in trying any other preworkout product, because Assault meets my needs, especially since I do NOT have to stack myriad stimulants alongside it for daily function (which I have had to do in the past). However, I finally agreed to use a SINGLE SCOOP of Mesomorph as a favour to someone, so that I can say I have used it and comment on my experience with it.


What is it?

Invalid Link Removed

* No upset stomach or bloating!
* Alpha-Male aggression.
* Endless endurance.
* Most comprehensive Thermo-energy matrix ever put in a pre-workout powder.
* Skin-splitting vascularity and insane pumps!
* Maximize Strength, Stamina, & Recovery!
* Eliminate Lactic Acid & Toxins!
* Boost Immunity & Eliminate Free Radicals with Optimal Antioxidant Delivery!

For more information on the product, please review Invalid Link Removed.


Smell: Tropical Punch flavoured Mesomorph smells fruity, but with a hint of something else.

Taste: I did NOT like the taste at all. Unpleasant, but not the worst tasting supplement I have used. Nothing like Tropical Punch - the taste was actually a shock to me, and I drank it FAST.

Solubility: On shaking there was no trace of the powder and no clumps or excess was left in the water or on the bottom of the shaker.

Texture: Like fruit juice diluted with water.

Aggression: Actually, my aggression was not as high as the week before, where I was easily aggravated and training only served to bring it out more instead of calm me. During training I was relatively relaxed, if tired. I went through a full spectrum of emotion on the day I used Mesomorph, though, pre AND post-training.

Endurance and Stamina: After the weekend and the way my body was feeling, I was dreading training on Monday. However, once I started training, my body responded and got me through. My HIIT was explosive, after the lacklustre HIIT of the week prior. Endurance throughout training was back to being great.

Thermogenesis: This was no different than usual.

Vascularity: This was excellent, and definitely more noticeable now that I have a tan.

Pumps: I had excellent pumps, which is normal anyways, since I did a Full-Body session.

Strength: The resistance session I did after using Mesomorph was NOT about strength.

Recovery: I was still sore from Saturday when I started my resistance training. Legs were suffering a little, but by the end of my session I was ok and the pain was not as noticeable. Energy lasted throughout the day, which was interesting, considering I have been faltering after my training over the last week.

Immune System: I can't really comment here.

Other Effects: ~10 minutes after dosing Mesomorph I started shaking, like shivering when I am extremely cold, which was odd, a reaction likely caused by the stimulants in it, given that I have not used anything more than the 150-300mg of caffeine a day (from Assault usage) since the start of the year. The shakes lasted for ~20-30 minutes. The only other effect I experienced was strong Beta-Alanine tingles. No bloating or upset stomach either (the stomach issues I have been experiencing over the last two days I have been dealing with on and off for the last few months and has nothing to do with Mesomorph).

Overall: I only used a single scoop of Mesomorph once, which is not enough to give an overall score, and I would need to have used it for a prolonged period of time to give a real evaluation on it. However, I WILL note something interesting - the day that I used Mesomorph I was great re energy, but on Tuesday I had barely any energy, and this went into Wednesday. On Tuesday I actually cut my training short because of the way I was feeling, something very rare for me to do, and as I mentioned on Tuesday, "I feel like I used to feel if I hadn't been using stimulants for a day or so back when I was heavily dependent on them to function, almost like I have CRASHED BIG time, and I don't understand it!" and I wonder if this was an effect from having used Mesomorph, the Geranium in it, if it did not possibly affect me until later. Like I said, interesting - and something that would need prolonged use to determine if because of Mesomorph or not.

Would I use again? No - however, that is not because of the formula or that the product is ineffective, but for personal reasons. Using the one scoop that I did was only as a favour for those who have been wanting me to use Mesomorph, and I actually dragged my feet to do this, since using Assault and having that work for me, I have been reluctant to use anything that has strong stimulants in it, because I have an addictive personality, and with my stimulant abuse history, know how easy it would be for me to go back to that, and I don't want to.

Would I recommend? Mesomorph's formula is solid. It's either a product you will love or hate, use or not use, depending on your goals and needs and other individual factors (like with me).
 
I think its about time I sub into one of the epic/legendary Rosie logs. Ill see if I can catch up over the weekend.
 
GoHardOrGoHme said:
I think its about time I sub into one of the epic/legendary Rosie logs. Ill see if I can catch up over the weekend.
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Hey you - want to see what all the fuss is about, LOL :newangel: :kidding:

:welcome:
 
very detailed review of the mesomorph, rosie.....thanks for giving it a try, and sorry it didn't work out well for you.
 
thebigt said:
very detailed review of the mesomorph, rosie.....thanks for giving it a try, and sorry it didn't work out well for you.
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No worries, Tom :) Oh, it worked fine for me - my reasons for not using it more are personal though, as explained re the stimulant situation and how easily it would be for me to get addicted again (and I don't want to, having taken this long to wean myself off them). So, nothing against Mesomorph - it's just not for me.
 
Rosie Chee Scott said:
No worries, Tom :) Oh, it worked fine for me - my reasons for not using it more are personal though, as explained re the stimulant situation and how easily it would be for me to get addicted again (and I don't want to, having taken this long to wean myself off them). So, nothing against Mesomorph - it's just not for me.
Click to expand...

i understand completely. one of these days i will wean myself off stims-i hope, lol.
 
A Way of Life

MOTIVATIONAL QUOTE OF THE DAY




TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 8 min jogging

Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. Single-Arm DB Lateral Raises 4 x 10 per side
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 12
6. Alternate DB Hammer Curls 4 x 12 per side
Triset C -
7. Seated Cable Crunches 4 x 12
8. Reverse Curls (on floor) 4 x 12
9. Bicycle 4 x 24

Stretch 25 min.


COMMENTS

Sleep - Time and Quality: 7-8 hours. Hmmmmm.

Mood/Aggression: Mood has been pretty good today.

Energy: Although far from "normal" yet, my energy is returning.

Mental Focus and Clarity: My mind is "making up" for my lack of energy with all the thinking and work it's been doing.

Stress: High.

Endurance: Good.

Vascularity: YES!

Quality of Training: HIIT was ok. Explosive, although faltering during the last couple of sprints, as breathing suddenly became very difficult, adding to the sore stomach, lasting until I finished the run . . . Resistance training was ok. I was determined to get it done, since it's been two days since I've done one. Got through, despite the sharp pain in my temples after every set of Dip (which was odd). Finished with the weights - no rollers afterwards . . .

Other Notes: From next week on, almost every week is going to be a "mock week-pre-competition" week, since my body is no longer being predictable in its responses to nutrition OR training, to find the best method to get me the progress and results I want, because I want to be IN competition condition 3-4 weeks out!
 
Risk and Inspire

MOTIVATIONAL QUOTES OF THE DAY

"Take some risks people, what's the worst that can happen? You fail, the reward is greater if you succeed. And can you handle the failure? Of course you can if you're mentally tough you can handle ANYTHING, yes anything." - John Smeton

"It doesn't matter how many times you fall down in life. It matters how many times you get up. Did you know that on average, successful people fail three times more often than unsuccessful people? It's true! What matters most in life is not necessarily what's happening right now. What matters most is how you finish. Are you going to finish strong? Are you going to make a difference in this world?" - Bill Willis

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." - John Quincy Adams


TRAINING

HIIT - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A)
c. 12 min in 39x18 @ 110 rpm

Stretch 22 min.


COMMENTS

Sleep - Time and Quality: Rudely woken and pretty much shoved out of bed today :rasp:

Mood/Aggression: Quiet. Confident. Determined.

Energy: Hell yeah, baby!

Mental Focus and Clarity: Awesome.

Endurance: Great.

Quality of Training: Decided to do another HIIT session (to get my three sessions done this week), but on the rollers today (to give my body a break from sprints). It has been a LONG time since doing HIIT on the rollers, and trust me, it as a LOT harder than sprinting! Heart pounding after every effort. Felt good though, even though I could feel my sore stomach (yes, still painful, although more of a dull ache now, instead of the sharp pain it was earlier this week) throughout.

Recovery: After the lack of training this week my body should be well recovered for NEXT week.

Other Notes: Have I ever mentioned how much I DISlike the addition of Beta-Alanine to products?

Competition Notes: Eight weeks out from competition now. Seven weeks to get into competition condition. Really 3-4 weeks to get into competition condition, since I want to be there ~4 weeks out! . . . Because of the way this week has been, I haven't really done any posing practice, so I will be starting that with a vengeance next week . . . I CAN do this!!!
 
Get out there and get what you want!

MOTIVATIONAL QUOTE OF THE DAY

"Don't let fear of a failure stop you from showing everyone how great you are. Failure is one of the building blocks to greatness. Now get out there and get what you want." - Nate Tillson


TRAINING

None - this week's scheduled Day Off (although I DID spend an hour out in the heat of the day mowing the lawns for "active recovery", LOL).


COMMENTS

Mood/Aggression: Severe high and lows. Serious rollercoaster today.

Energy: Returning - should be back to "normal" next week!

Mental Focus and Clarity: Been working through a lot of things today.

Stress: HIGH.

Body Composition and Look: 10% bodyfat . So, gained 1% bodyfat over the last week - not surprising given the way I have been feeling and the lack of training whilst eating almost uncontrollably everything in sight! But VERY disappointed in myself (I NEVER want to go above 10% bodyfat in my life ever again, maintaining close to 8% once I get back there)! A 1% bodyfat increase in a week. If I can gain it, then I can LOSE it (and I HAVE lost 1% bodyfat in a week before)!

Other Notes: Because I want to lose ~1% bodyfat a week from now on, I went back over my training and nutrition to the week where I DID do this, and I am going to implement that training and nutritional regime from now on. So, from tomorrow, training will be (changes reflected in post #1):

Monday: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings

Tuesday: Cardio 20 min + Stretch 20-30 min + Arms/Abs

Wednesday: HIIT Cardio + Stretch 20-30 min

Thursday: Cardio 20 min + Stretch 20-30 min + Back/Chest

Friday: HIIT Cardio + Stretch 20-30 min + Full-Body

Saturday: Cardio 20 min + Stretch 20-30 min

Sunday: Day Off

Competition Notes: Posing Practice didn't happen this week, so I will be starting this tomorrow (changes reflected in post #1).
 
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