MOTIVATIONAL QUOTE OF THE DAY
"Success is simple. Do what's right, the right way, at the right time." - Arnold H. Glasgow
TRAINING
HIT:
a. Treadmill @ 12.8 km/hr 1 min
b. Treadmill @ 14.4 km/hr 1 min
c. Side-to-side Plyometric Bench Jumps 1 min
d. Treadmill @ 14.4 km/hr 1 min
e. Deadbugs (with medicine ball) 1 min
f. Treadmill @ 14.4 km/hr 1 min
g. Burpees (with push-up) 1 min
h. Treadmill @ 14.4 km/hr 1 min
i. Weighted Crunches (knees at 90 degree flexion) 1 min
j. Treadmill @ 14.4 km/hr 1 min
k. Plank 1 min
l. Treadmill @ 14.4 km/hr 1 min
m. Side-to-side Plyometric Bench Jumps 1 min
n. Treadmill @ 14.4 km/hr 1 min
o. Deadbugs (with medicine ball) 1 min
p. Treadmill @ 14.4 km/hr 1 min
q. Burpees (with push-up) 1 min
r. Treadmill @ 14.4 km/hr 1 min
s. Weighted Crunches (knees at 90 degree flexion) 1 min
t. Treadmill @ 14.4 km/hr 1 min
u. Plank 1 min
v. Treadmill @ 14.4 km/hr 1 min
w. Treadmill @ 16 km/hr 1 min
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Was still wide awake at 0230 - sleeping schedule not getting off to the best of starts. Tomorrow I am getting up at ~0430 regardless, period, no matter what time I go to bed and sleep, because I HAVE to get back into a schedule! I do better when I am on routine.
Mood/Aggression: Feel good after training.
Energy: Definitely there.
Mental Focus and Clarity: I am focused. Reassessed everything, figured out the best plan of action.
Stress: Decreased somewhat, based on today's decisions.
Libido: High.
Joints: Left wrist clicks and cracks on and off, but there is barely any pain now.
Endurance: Fine.
Pump: In legs!
Vascularity: Blue lines just under my skin.
Quality of Training: First time back doing this kind of HIT session. Thoroughly enjoyed it. My face was bright red, like I'd been sunburnt badly at the end of it, which was a surprise, since my face hasn't been so red during training in a LONG time - in fact, it usually goes WHITE with intense training! It felt great to be pushing my body like that again!
Recovery: Yesterday I was shattered, but today I was fresh. I will probably feel the effects of today's training tomorrow if I do.
Appetite: Working on getting under control - it's been off the wall the last couple of weeks. Even Sean commented yesterday that I've been worse than usual, and for someone who calls me the "human garbage disposal" that's something, LOL (NOT laughing, though).
Body Composition and Look: 127.8 pounds at 11.6% bodyfat. So, a minimal decrease of 0.1% bodyfat. My body is still recomping, with a gain of 1.1874 pounds of lean body mass (and also 0.0126 pounds of bodyfat). Whilst a recomp is good, right now it's not really desirable.
Competition Notes: Knowing what the last couple of weeks have been like, I made the decision yesterday to be honest with myself and my ability to achieve the size I need to be in the timeframe that I have for the competition on 16 April, once I knew my body statistics re my figure today. Yes, I have gained a good amount of muscle mass in my upper body over the last eight weeks, with an extra inch in my deltoids and arms, and two inches in my back. However, for those gains, I have added a further FOUR inches to both my hips/glutes and thighs - all of which I need to LOSE. Kicker: I want to lose the extra mass and girths in my lower body withOUT sacrificing any of the muscle mass that I have gained in my UPPER body. A very hard thing to do. Hard, but not impossible. Definitely not realistic in 5-6 weeks though, since I know I can lose ~1cm a week re girths in my lower body with perfect nutrition and training, and I need to lose 11-13cm (at least, to fit into my posing suit)! The next competition I had planned for 2011 was the INBF Southwestern Natural Championships on 16 July - this is ~18 weeks away, which is a more realistic timeframe to lose the lower body mass and girths, whilst maintaining as much of the upper body muscle as I can. Therefore, I have decided to forego the April competition and make the July competition my first of the year - the longer competition preparation will ensure that I can bring in the best physique possible re leanness and size. However, this is not to say that I can be slack about getting back into a routine, or with nutrition and training - I have a photoshoot 14 April and several more throughout April and May, so I still HAVE to get lean and into shape! I am still going to do my best to get as lean as I can in the next 5-6 weeks, but if I don't lose all of the lower body size that I need to for competition before the photoshoots, it's not as big of a deal - and be better in the long term in being able to maintain the leanness that I want to.
"Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
About Rosie
- Rosie Chee
- With 18 years experience in the fitness industry, Rosie is an internationally published Fitness & Training Expert, having trained clients all over the world. A multiple New Zealand National track and road Cycling Champion, she loves pushing her body to its limits to see how far it will go, always walking that very fine line between extreme and progress, both in and out of fitness. A “Purpose Driven Warrior”, Rosie wants to inspire and motivate others, educating and empowering them to make positive changes that improve their quality of life. To contact Rosie, visit: www.rosiesmusclerevolution.com.
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Favourite Quotes
"I can do all things through Christ who strengthens me." - Philippians 4:13
"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20
"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown
"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13
"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army
"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike
"The biggest risk in life is to risk nothing at all." - Anonymous
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt
"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets
"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine
"Never, never, never, never give up." - Winston Churchill
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan
"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter
"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20
"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown
"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13
"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army
"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike
"The biggest risk in life is to risk nothing at all." - Anonymous
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt
"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets
"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine
"Never, never, never, never give up." - Winston Churchill
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan
"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter
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Poetry/Prose © 2015-2019 Rosie Chee.
Motivationals (excluding quotations) © 2011-2018 Rosie Chee.
Photography courtesy of Tim Brown.