MOTIVATIONAL QUOTES OF THE DAY
"Never give up on anything that you can't go a day without thinking about." - Tony Horton
"It takes courage to be a real winner – not a winner in the sense of beating out someone else by always insisting on coming out on top – but a winner at responding to life. It takes courage to experience the freedom that comes with autonomy, courage to accept intimacy and directly encounter other persons, courage to take a stand in an unpopular cause, courage to choose authenticity over approval and to choose it again and again, courage to accept the responsibility for your own choices, and, indeed, courage to be the unique person you really are." - Muriel James and Dorothy Jongeward, Born to Win
"Standing up for what we believe in is essential to our growth in all aspects of life, physically, mentally and spiritually. If we do not speak out and act as we are, then what are we?...It is often easier said than done, but as it is stated, to be a winner, it is a must. If I were to look back at all of my success...I would conclude that it is a direct result that was yielded by action!!!...without action, from the inside out, the end results would have been different...Success and winning involves a greater knowledge of ones self and a greater connection to others...Life will pass you right on by if you wait for "the right time". Faith plus action will set you free." - Ben Booker
TRAINING
Monday
HIIT - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 108 rpm
Stretch 21 min.
Tuesday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12
2. BB Military Press 4 x 10
3. Lateral Raises 4 x 12
4. Stiff-Legged BB Deadlift (BB to touch ground) 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 23 min.
Wednesday
Cardio - Run:
1.5 miles @ 4.2 min/km
Abs (30 sec recovery between alternate sets):
Alternate Set -
1. Rope Crunches 4 x 30
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Post-Weights Cardio - Run:
1.5 miles @ 4.2 min/km
Stretch 25 min.
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Thursday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Stretch 23 min.
Friday
HIIT - Rollers:
a. 4 min in 39x18 @104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 110 rpm
Stretch 27 min.
Saturday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 20 min.
Sunday
Day OFF.
COMMENTS
Mental Focus and Clarity: Has not wavered this week. And it will not - eyes on the goal! And then ahead, to the next game!
Stress: Has been high this week, with everything going on (over the next few weeks, I might only be able to get 1-2 updates in, most likely a weekly one on Saturday night or Sunday, since that is now all I really have re "free" time).
Vascularity: Has been excellent this week. Been experimenting with some NO Infuse as well, to see if I can manipulate my vascularity to get what I want when I want - still got more to do in this area, but looking to need to have ~10 minutes intense cardio and be in a heated environment, for it to come out the best.
Quality of Training: The week didn't start out well, with not having a lot of energy, my body not wanting to train even a little, which could be because I have been pushing it hard the last eight weeks without much pause. Therefore, I relented, allowing this week to be an "Easy" week - with cardio most days, but only a couple of resistance sessions, in the hope that the low training volume will give my body enough rest so that it can go extreme hardcore hard-out again for the next two weeks!
Appetite: The next two weeks are going to be SERIOUS Lean Gains protocol re timing of 16 hours fasting, with an 8-hour feeding window, and LOTS of RecoverPRO - this is the nutritional method that my body gets the BEST results with, so it's back to this, with NO room for making any excuses from now on.
Body Composition and Look: 110.6 pounds at 8.3% bodyfat. So, gained a little bodyfat and lean body mass this week - very likely caused by a decrease in training volume, of weights especially. A small setback, but nothing that can't be corrected quickly. The next two weeks are working on going back down - first to 8% bodyfat, and then below it, as low as I can go!
Other Notes: Started back on Vitamin C on Friday, and considering dropping the IGF-2 until after competition (will make that decision in the next day or so)...I've also noticed a few things about my body aesthetically, that call for a change in training, so training is going to change a little, cutting work for Back (and Chest) to only a single day a week - incorporated into the Full-Body session, cutting any Legs back to an absolute minimum, targeting only Hamstrings, and increasing the volume re Shoulders and Arms. Whilst the changes in my body may not happen by competition, they most definitely will start making a difference not too long after, which is fine...
Competition Notes: TWO weeks left until competition! Everything is organized and ready to go. The only thing that needs more preparation is me - posing and stage walking, and the next two weeks are going to be full-on with them both. I've got this! I can do it! I must! I WILL!
"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.