MOTIVATIONAL QUOTE OF THE DAY
"Be the source. Whatever you want to experience in yourself, be the source of it in the lives of others. This is the great secret. This is sacred wisdom. Do unto others as you would have it done unto you." - Guy Francis
TRAINING
Cardio - Run:
3 miles @ 4 min/km pace
Shoulders/Hamstrings/Arms/Abs (1 min recovery between supersets):
Superset A -
1. Hanging Straight-Leg Raise Jackknife 4 x 8
2. Single-Arm DB Lateral Raises 4 x 12 per side
Superset B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 6
Superset C -
5. Incline DB Bicep Curls 4 x 12
6. V-Bar Tricep Push-Down 4 x 8
Superset D -
7. EZ-Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 12
Superset E -
9. Rope Crunches 4 x 20
10. Lying Leg Curls 4 x 12
Post-Weights Cardio - Rollers:
a. 5 min in 39x18 @ 104-106 rpm
b. 15 min in 39x17 @ 104-106 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: ~14 hours! Took me quite a while to get to sleep - I felt like someone was ripping out my insides. When I finally drifted off, sleep was broken for a while before settling down. Woke without the chills I had been having prior to sleep, but feeling like someone had run me over with a house! Not sure where the long sleeping period came from - maybe the pain exhausted me?
Mood/Aggression: Determined!
Energy: The pain was still there when I woke up, albeit not as sharp as it was last night/earlier this morning, but it was enough that I didn't feel like doing anything.
Mental Focus and Clarity: I had to REALLY focus on my training today - take my mind off the pain.
Stress: Higher than high.
Endurance: Great.
Strength: Making steady progress.
Pump: Strong.
Vascularity: Strong, especially in arms.
Quality of Training: Run pre-weights was good. Interesting pace, considering how I was feeling . . . Resistance training was a mix of yesterday and today's body-parts, since I didn't get to do a second session last night. The time passed quickly and I was pleased with the progress I am slowly making . . . Sat on the rollers when I got home, to help my legs recover from the Lying Leg Curls (since I know I will get bad DOMS in a few days from them otherwise) . . .
Recovery: I'm recovering more from the severe pain that suddenly wracked my insides last night than from any training - I don't know what it's from, but it's worse than the worst menstrual pain, and just as deep. Weird.
Other Notes: Set up another photoshoot with one of the photographers that I have been wanting to work with for some time, so that's one more thing to look forward 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.