2013 | Day 61: THE REST OF YOUR LIFE

MOTIVATIONAL OF THE DAY

THE REST OF YOUR LIFE

TODAY marks the FIRST day of the REST of your life. What are you going to DO with it?

What happened yesterday has PASSED. Today is a world of OPPORTUNITIES waiting to be stepped INTO.

Yesterday might have hurt. It might have caused pain beyond belief, but that pain does NOT have to linger. It does not need to dwell on your heart and CONTINUE into today. Choose to let GO of that pain. Give it up to God and allow Him to HEAL the wounds in your soul. Let Him fix the broken parts of you, so that you can look at the world with eyes of WISDOM and know that even though there is pain in life, it is BEAUTIFUL.

No matter what state we are when we come before Him, He CAN fix it. He can make us WHOLE. He can COMPLETE what was missing, what was damaged, what we thought impossible to repair in a lifetime. He works MIRACLES in our favour, because He wants us to LIVE.

To live we must be able to see the beauty in the dawn, the hope in the light of the sunbeams streaming across the vast expanse of sky that crosses this world, and know that the dawn is another CHANCE. Another chance to RISK, to love and let those we love KNOW how much they mean to us, to start OVER and begin anew if we have to. We might have been broken in the past, but we do not have to carry that into the FUTURE. We do not have to live it TODAY.

Today is a NEW day. It is the FIRST day of the REST of your LIFE. Make the MOST of it.

© 2013 Rosie Chee

TRAINING

This week re training:

Monday

Session 1

HIIT Run:

a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

Session 2

Skip x 300 revolutions

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 8, 6, 6, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press 5 x 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. Single-Arm DB Lateral Raises 5 x 8 each side
6. Skip 5 x 100 revolutions

SuperSet D -

7. Stiff-Legged DB Deadlifts (DB to touch floor) 5 x 8

8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3 miles/hour

b. 10 min @ Incline 11 at 3.3 miles/hour

Session 3

Treadmill:

a. 10 min @ Incline 11 at 3.3 miles/hour

b. 5 min @ Incline 12 at 3.3 miles/hour

c. 5 min @ Incline 13 at 3.3 miles/hour

Tuesday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 10 at 3 miles/hour

Wednesday

Session 1

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

Stretch 20 min

Session 2

Arms/Abs (30 sec recovery between supersets and trisets):

SuperSet A -

1. Guerilla Knee-Ups 4 x 8, 6, 6, 4

2. Skip 4 x 100 revolutions

TriSet A -

3. EZ-Bar Bicep Curls 4 x 21s

4. Dips 4 x 8, 8, 6, 6

5. Skip 4 x 100 revolutions

TriSet B -

6. Alternate Incline DB Bicep Curls 4 x 12

7. Rope Tricep Push-Downs 4 x 8, 6, 6, 5

8. Skip 4 x 100 revolutions

SuperSet B -

9. Pikes (on bench) 4 x 10, 15, 20, 25

10. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 12 at 3 miles/hour

Thursday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Treadmill:
a. 5 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 11 at 3 miles/hour
c. 5 min @ Incline 12 at 3 miles/hour
d. 5 min @ Incline 13 at 3 miles/hour

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Arms/Abs (30 sec recovery between quadsets):

QuadSet A -

1. Behind-the-neck BB Military Press 3 x 6

2. BB Military Press 3 x 6

3. DB Lateral Raises 3 x 10, 8, 6

4. Skip 3 x 100 revolutions

QuadSet B -

5. DB Zottoman Curls 3 x 10

6. DB Hammer Curls 3 x 10

7. V-Bar Tricep Push-Downs 3 x 6

8. Skip 3 x 100 revolutions

QuadSet C -

9. Swissball Crunches (feet on wall, knees at 90 degrees) 3 x 12

10. Swissball Crunches (270 to 180 degrees) 3 x 10

11. Bicycle 3 x 20

12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:

a. 5 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 11 at 3 miles/hour
c. 5 min @ Incline 11 at 3.3 miles/hour
d. 5 min @ Incline 12 at 3.3 miles/hour

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 11 @ 3.3 miles/hour

Saturday

Run 3 miles

Full-Body (30 sec recovery between supersets and trisets):
SuperSet A -

1. Guerilla Knee-Ups 3 x 8, 8, 6

2. Skip 3 x 100 revolutions

SuperSet B -

3. Hanging Straight-Leg Raises (feet to touch bar) 3 x 8

4. Skip 3 x 100 revolutions

TriSet A -

5. Single-Arm DB Bent Over Rows 3 x 6 per side

6. Side-to-side Medicine Ball Push-Ups (feet on floor) 3 x 12

7. Skip 3 x 100 revolutions

TriSet B -

8. TRX XY 3 x 6

9. Plate Hammer Raises to Lateral Raises 3 x 6

10. Skip 3 x 100 revolutions

SuperSet B -

11. Single-Leg DB Deadlifts 3 x 8 per side

12. Skip 3 x 100 revolutions

TriSet C -

13. Alternate DB Hammer Bicep Curls 3 x 12

14. Dips 3 x 6 

15. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3.3 miles/hr

b. 5 min @ Incline 12 at 3.3 miles/hr
c. 5 min @ Incline 12 at 3.5 miles/hr

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Sleeping a lot better - quality, deep, albeit no dreaming. My 4-5 hours needed has been had most nigthts.

Mood: My smile this week has not had to be forced.

Energy: Energy has been dragging a couple of days, but for the most part, I have been a little like an energizer bunny.

Stress: If last week was a 100 on the 1-10 stress-meter, this week was in the given range.

Concentration: The pressure has been on at work, but I kept my focus and EXCEEDED expectations, which only makes me determined to KEEP doing it!

Body Composition: 8.2% bodyfat - only a 0.2% bodyfat loss from last week, but, given everything, it's ok, and I am fine with that. I am back to being at a comfortable body composition and size for me. Now just going to maintain (or get LOWER - lower is ALWAYS better, especially re perormance for me I feel) and train for athletic performance henceforth.

Quality of Training: Since I feel that the treadmill incline walking has been helping a lot, even if it doesn't seem like I am doing much, I have kept it in, and tried to make sure I do it post-weights AND (if I can), again in the afternoon as a "second cardio". Resistance training has gone ok - struggling through some sessions, and Friday definitely felt like I was in there FOREVER, when it was the SHORTEST of them all, but managing what I have to. Feeling my abs the third and fourth days after doing them, espeically re the Guerilla Knee-Ups, which is almost a WELCOME pain, but not LOL. HIIT has been good. Running outside is definitely the way for me, and I don't feel like I have started my day UNTIL I have done my run (and this week, for the most part, it has been in and through the snow).

Joints: Shoulders have been giving troubles, but pushing through it - someone even mentioned to me earlier in the week that I "push through the pain in the gym". I am NOT going to let it hamper my training, especially when next week training starts focusing on all the obstacle events I am going to be doing over the next few months - Gladiator Assault Challenge is only FIVE weeks away!

Nutrition: Appetite has been back in full force and have had only two days "good" this week (which helps in part explain the slower progress re fat loss, although the leaner a female gets in this range, the harder it IS to get leanER). Water consumption has been back to normal. Feeling ok.

Overall Sense of Feeling: After a devastating week, I've come out stronger, surer, and better. I know what I want. I made my choices. I set in motion the decisions that will create my future. And it is good. HE is good!...And yes, I finally CUT my hair - more than an act, the symbolism of it encompasses everything that has gone on the last couple of months, the heartache and decisions made, ending in me opening my soul and ALLOWING room for growth, cutting away that which I had been holding onto because I was not ready and did not want to let it go, able to make my peace with whatever may and will happen in the future, and to finally stop keeping the factets of myself that rare few have ever seen hidden away. This is me, stepping out and taking that risk, unafraid of what will happen, because I know that withOUT it, my life would not be able to be all it SHOULD be...

2013 | Day 53: BE THE MESSAGE

MOTIVATIONAL OF THE DAY

BE THE MESSAGE

You know what it feels like. You’ve been there. You might be there NOW. You know the pain that resides deep down in the souls of the lost and brokenhearted. It’s not enough to JUST know. It’s not enough to care. You have to SHOW that you care, that you UNDERSTAND. You have to be real enough that you ARE the example others can look towards, the strength that they could hold onto, a glimmer of hope that everything will work itself out and be all right. Even if everything is NOT ok for you, you can do this for them because you still have HOPE and faith in something far bigger and greater than yourself and your circumstances.

No one might know what is going on with you. All they see is a smile and positivity, the words of encouragement to others, the empathy radiating from your soul when you are confided in with others’ fears and secrets. Even if they knew what you were going through, you cannot stand there and simply tell them what to do or to have faith that it’ll be ok. You have to TRULY believe it too yourself, not just for them, but for YOU.

You have to be MORE than a message. You have to be a living, breathing EXAMPLE. You have to show through your own ACTIONS that no matter what, giving up is NEVER an option, that what is happening now can only make you STRONGER. You have to show that even if it breaks you for a time, destroys you so completely you feel like there is nothing left to recognize in the aftermath, the world CONTINUES. YOU continue.

Life goes on. And you have to BE there, pushing forward and striving higher than ever before. You have to show that your circumstances do NOT define you, even if they help SHAPE you and the path your future might follow. You have to show them that pain is just a TOOL used to see what you are MADE of, to make you truly realize what is IMPORTANT to you, that which is precious and IRREPLACEABLE, and give you the burning courage to fight FOR it with everything you have. If you want to make a DIFFERENCE, YOU have to be the MESSAGE.

© 2013 Rosie Chee

TRAINING

Added a lot more cardio than I have been doing this week...

This week re training:

Monday

HIIT Run:

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

Stretch 20 min

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 8, 8, 6, 6, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press 5 x 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. Alternate DB Lateral Raises 5 x 20
6. Skip 5 x 100 revolutions

SuperSet D -

7. Stiff-Legged BB Deadlifts (on step, reach down 6-inches) 5 x 8

8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 10 at 3.3 miles/hour

b. 5 min @ Incline 12 at 3.3 miles/hour

c. 5 min @ Incline 10 at 3 miles/hour

Tuesday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Arms/Abs (30 sec recovery between trisets):
TriSet A -

1. Guerilla Knee-Ups 4 x 7, 5, 4, 3

2. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10

3. Skip 4 x 100 revolutions

TriSet B -

4. Close-Grip Supinated Pull-Ups 4 x 9, 5, 5, 5

5. Rope Tricep Push-Dwons 4 x 6, 5, 5, 5

6. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 11 at 3.3 miles/hour

Wednesday

Session 1

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

Stretch 20 min

Arms/Abs (30 sec recovery between trisets):

TriSet A -

1. Close-Grip BB Bicep Curls 4 x 8, 7, 6, 5

2. Dips 4 x 6

3. Skip 4 x 100 revolutions

TriSet B -

4. Alternate Incline DB Bicep Curls 4 x 12

5. Rope Tricep Push-Downs 4 x 6

6. Skip 4 x 100 revolutions

TriSet C -

7. Weighted Crunches (on bench, knees at 90 degrees) 4 x 10

8. Pikes (on bench) 4 x 15

9. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

a. 5 min @ Incline 11 at 3.3 miles/hour
b. 5 min @ Incline 10 at 3.3 miles/hour

c. 5 min @ Incline 10 at 3 miles/hour

d. 5 min @ Incline 11 at 3 miles/hour

Session 2

Treadmill:
20 min @ Incline 11 at 3 miles/hour

Thursday

Session 1

Run 3 miles

Session 2

Treadmill:
a. 5 min @ Incline 12 at 3.3 miles/hour
b. 10 min @ Incline 11 at 3.3 miles/hour
c. 5 min @ Incline 10 at 3.3 miles/hour

Stretch 20 min

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Arms/Abs (30 sec recovery between quadsets):

QuadSet A -

1. Rear Flyes 3 x 10

2. Plate Hammer Raises 3 x 10

3. Alternate Plate Lateral Raises 3 x 20

4. Skip 3 x 100 revolutions

QuadSet B -

5. Alternate Static Bicep Curls 3 x 10 per side

6. DB Hammer Curls 3 x 10

7. Alternate DB Hammer Bicep Curls 3 x 20

8. Skip 3 x 100 revolutions

QuadSet C -

9. Rope Crunches 3 x 10

10. Pikes (on floor) 3 x 10

11. Bicycle 3 x 20

12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 10 at 3 miles/hour

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 10 @ 3 miles/hour

Saturday

Run 3 miles

Full-Body (30 sec recovery between supersets and trisets):
SuperSet A -

1. Guerilla Knee-Ups 3 x 10, 6, 4

2. Skip 3 x 100 revolutions

SuperSet B -

3. Hanging Straight-Leg Raises (feet to touch bar) 3 x 8, 7, 6

4. Skip 3 x 100 revolutions

TriSet A -

5. Neutral-Grip Pull-Ups 3 x 6, 5, 4

6. Side-to-side Medicine Ball Push-Ups (feet on floor) 3 x 12, 10, 8

7. Skip 3 x 100 revolutions

TriSet B -

8. TRX XY 3 x 6

9. Plate Hammer Raises to Lateral Raises 3 x 6

10. Skip 3 x 100 revolutions

TriSet C -

11. Alternate DB Hammer Bicep Curls 3 x 20, 16, 12

12. Dips 3 x 6 

13. Skip 3 x 100 revolutions
SuperSet C -

14. Swissball Jackkives 3 x 10

15. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3.3 miles/hr

b. 10 min @ Incline 12 at 3.3 miles/hr

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Last night I got ~8 hours sleep, waking only 2-3 times - it was definitely needed, as I have only had ~2 hours sleep in total the entire week prior!

Mood: Trying to keep a smile on for everyone else's sake.

Energy: The lack of sleep and forcing of training has meant little energy. Come today on waking, I was EXHAUSTED. Have been dragging plenty at work this week as well. The fact that I've had little appetite and not eaten much all week has not helped here either.

Stress: This has been the most stressful week of my life [to date].

Concentration: Trying to keep myself busy and doing ok for the most part.

Body Composition: 8.4% bodyfat - down 0.8% from last week, and also back to a comfortable body mass of 108 pounds. I've actually also lost an inch from my waist, hips, and each thigh - re the legs, the treadmill, although seemingly "nothing" is doing something...All the stress and emotional exhaustion, on top of training being up to par AND nutrition being "good" (as what most would deem "good"), with drinking enough, has made a lot of difference. Definitely got to keep my training UP. I want to and know I can be back at 8% bodyfat by the end of NEXT week...

Quality of Training: Have been dragging quite a bit in training this week, and Friday's session was done at a SNAIL'S pace. Have been very light-headed and seeing stars often, especially when I get back from my runs...I DID run 11 miles LAST Sunday - just because, and I WANTED to just keep ON going, even thought my body was so exhausted it was just moving at whatever pace it could handle...After next week, my training will be focusing on all the obstacle races I am going to be doing over the next few months...

Joints: Left wrist has been very painful this week - not just in training, but overall. Right shoulder has suffered some, and today left elbow was giving issues in the gym, alongside my left shoulder. Hips have also been niggling, especially left. Lower back has also been creaking and clicking a lot recently.

Nutrition: Have not had much of an appetite all week and not eaten a lot, which is very rare for me; when I HAVE eaten, been very nauseous. Have been back to my Lean Gains fasting and eating windows - with the exception of Thursday, when I had some chocolate (and felt nauseous immediately after) and then later some almonds before I tried to go to sleep...Have been getting my [UK] galleon of water in (and if not, pretty close to it) almost every day - it definitely makes a difference...

Overall Sense of Feeling: This has been the LONGEST (and most stressful) week of my life. It's been a time of great heartache. Hard decisions have been made. Many tears have been shed. In the midst of it all there have been blessings and realization of the truth of my dreams, without doubt knowing where my soul lies and where I want my future to be and lead. It has not been easy and it is not a week I would wish on anyone. There has been much turmoil and devastation, but in the end I have my faith and I know that He is looking after me. Sometimes we must do that which breaks us in order to become stronger, and sometimes we are forced into situations we would never have chosen, only to understand and appreciate life more completely.

2013 | Day 40: GOD HEARS

MOTIVATIONAL OF THE DAY

GOD HEARS

Sometimes we cannot find the words to say for WHAT we feel, the deep depression, the dreadful despair, the horrible heartache, the fragile failure. Sometimes we do not know HOW to explain the emotions running rampant in our soul, lost for all expression of them, confused and frustrated, not understanding the reason “why” because we have NO reason to feel and think thus, the emotions capturing us unawares, until they consume us in the wave of tears that envelops our soul.

In those times, when you feel like you cannot breathe, like the world and simply existing within it is a breaking burden upon your shoulders, He hears the screams of your soul, the quiet pleading of your heart to be released from such pain, a pain it does not understand. He hears your desperate desire, even if you cannot visibly voice the dire darkness you wish to escape from.

He hears. He knows. He understands. He listens. Even if you think He does not. He acts when HE deems it best. He consoles with a solution when it is His right time. He does not leave us alone in darkness, but sometimes the darkness is NECESSARY for us to appreciate and value the light. When we UNDERSTAND the light and what it MEANS, then we can BE it and give it and allow it to take us to a NEW level of living.

© 2013 Rosie Chee

TRAINING

Improvised a little, but finding that it worked...

This week re training:

Monday

Session 1

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

Stretch 20 min

Session 2

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 6 x 12, 9, 6, 6, 6, 6
2. Skip 6 x 100 revolutions
SuperSet B -
3. Single-Arm DB Lateral Raises 5 x 8 per side
4. Skip 5 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 9, 9, 8
6. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
20 min @ Incline 11 at 3 miles/hour

Session 3

HVT (courtesy of Blake Donaldson):

2 rounds (15 sec rest between exercises) before 1-min break, and then another 2 rounds -

1. Bodybar Curl and Press x 45 sec

2. Double-Leg Lifts (on floor) x 45 sec

3. Burpees (with push-up) x 45 sec

4. DB Front Raises to Lateral Raises x 45 sec

5. Alternate Plank Bicycles x 45 sec

Tuesday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Treadmill:
20 min @ Incline 11 at 3.3 miles/hour

Wednesday

Session 1

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

Stretch 20 min

Session 2

Arms/Abs (30 sec recovery between trisets):

TriSet A -

1. Close-Grip BB Bicep Curls 4 x 8, 7, 6, 5

2. Dips 4 x 6

3. Skip 4 x 100 revolutions

TriSet B -

4. Alternate Incline DB Bicep Curls 4 x 12

5. Rope Tricep Push-Downs 4 x 6

6. Skip 4 x 100 revolutions

TriSet C -

7. Weighted Crunches (on bench, knees at 90 degrees) 4 x 10

8. Pikes (on bench) 4 x 15

9. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
20 min @ Incline 12 at 3 miles/hour

Thursday

Session 1

Run 3 miles

Session 2

Treadmill:
a. 10 min @ Incline 12 at 3 miles/hour
b. 10 min @ Incline 13 at 3 miles/hour

Stretch 20 min

Friday

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

Shoulders/Arms/Abs (30 sec recovery between quadsets):

QuadSet A -

1. TRX XY 3 x 8

2. DB Arnold Press 3 x 8

3. Alternate Plate Lateral Raises 3 x 20

4. Skip 3 x 100 revolutions

QuadSet B -

5. DB Zottoman Curls 3 x 10

6. DB Hammer Curls 3 x 10

7. Alternate DB Hammer Bicep Curls 3 x 20

8. Skip 3 x 100 revolutions

QuadSet C -

9. Swissball Crunches (feet on wall, knees at 90 degrees) 3 x 15

10. Swissball Crunches (270 degrees to 180 degrees) 3 x 15

11. Bicycle 3 x 20

12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 13 at 3 miles/hour

Stretch 20 min

Saturday

Run 3 miles

Stretch 20 min

Full-Body (30 sec recovery between supersets, trisets, and quadsets):
SuperSet A -

1. Guerilla Knee-Ups 4 x 8, 6, 5, 4

2. Skip 4 x 100 revolutions

SuperSet B -

3. Hanging Straight-Leg Raises (feet o touch bar) 4 x 8, 6, 6, 6

4. Skip 4 x 100 revolutions

TriSet A -

5. Neutral-Grip Pull-Ups 4 x 5, 4, 4, 3

6. Side-to-side Medicine Ball Push-Ups (feet on floor) 4 x 10, 8, 8, 6

7. Skip 4 x 100 revolutions

TriSet B -

8. TRX XY 4 x 8

9. Plate Hammer Raises to Lateral Raises 4 x 8

10. Skip 4 x 100 revolutions

TriSet C -

11. Alternate Static DB Bicep Curls 4 x 10, 8, 8, 8 per side

12. Single-Leg Swissball Dips (hands on bench, one foot on swissball) 4 x 8 

13. Skip 4 x 100 revolutions
SuperSet C -

14. TRX Leg Curls 4 x 8

15. Skip 4 x 100 revolutions

TriSet D -

16. Swissball Jackknives 4 x 8

17. Plank (feet on floor, arms on BOSHU Ball) 4 x 30 sec

18. Skip 4 x 100 revolutions

QuadSet -

19. Swissball Crunches (feet on wall, knees at 90 degrees) 1 x 10

20. Swissball Crunches (270 degrees to 180 degrees) 1 x 10

21. Straight-Leg Raises (on Dips' bars, hips to 90 degrees) 1 x 10

22. Skip 1 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 13 at 3 miles/hr

b. 10 min @ Incline 10 at 3 miles/hr

c. 5 min @ Incline 13 at 3 miles/hr

Sunday

Day OFF

OTHER NOTES

Sleep: Very broken and disturbed. I do not feel like I am getting any, even though I am.

Mood: Trying to UNDERSTAND it...

Energy: Not the best. Still dragging a lot. Waking extremely EXHAUSTED and even getting OUT of bed has been a huge effort most days. Literally have felt like the walking dead.

Stress: HIGH high.

Concentration: On and off.

Body Composition: 9.3% bodyfat - the two-a-day training (albeit short sessions) is making that difference. Actually started feeling a little better this last week. Pants have become noticeabley looser (was wearing three sizes bigger than my usual though, as I had gone up re the extra weight/fat from the last couple of months) - not minding the "baggy", since I am not really a "tight" clothes person anyways. My body is starting to physically feel a little better, although it still has a long way to go, especially re performance.

Quality of Training: Not quite the training schedule I set out, improvising as I have not been getting up as early as I wanted to, but finding that it has helped as far as results. Walking on an incline may sound easy, but it is definitely doing something, and my body notices it the next day...Warrior Dash, Gladiator Challenge, AND Spartan all scheduled in and planned for over the next six months - going to be some fun times...

Joints: Shoulders have been painful, more left than right, but learning how to manage that pain more. Left wrist is a huge issue though, now on lateral aspect as well as where it has been [twice] broken.

Nutrition: Have had a couple of 12-hour eating window days and a couple of days with not the greatest food, but overall, this has been an improvement on weeks past. Also had the last couple of days where I finally managed to drink my [UK] galleon of water and definitely notice the difference, so keeping that going (since it really IS my normal 4.5-8 litres of water a day - until the last couple of months).

Supplements: Have my Erase and Shred Matrix back since the middle of the week.

Overall Sense of Feeling: I have to try HARDER!

2012 | Day 324: DONE DESPITE FEELING FEAR

MOTIVATIONAL OF THE DAY

DONE DESPITE FEELING FEAR

No one can be strong all of the time. No one never NOT experiences fear and even the strongest individual you know has felt fear at SOME point in their life – whether heart-clenching fear or barely the faint whisper of it. Part of what MAKES them strong is feeling the fear but surging FORWARD in spite of it, following the path they know in their heart is MEANT for them, having FAITH that every footstep will make a DIFFERENCE, each stride made with PURPOSE, even if they are not quite sure where the path they are treading will eventually lead.

Fear can bring out aspects of our character we might not have realized were there, surprised that such qualities we own. Good, bad, masks, real, fear fights an interesting battle in our hearts and minds, creating an environment to either blossom or fall. Having the courage to CONTINUE forward when everything seems against you, uncertain when the tunnel will filter light into the darkness is a mark of strength and courage. In that tunnel you find your soul, face yourself, your demons versus your angels, and discover your TRUE nature.

It’s ok to have weak moments. It’s ok to feel fear. It’s ok to be HUMAN. It’s NOT ok to let those moments and that fear CONTROL you and dictate what you feel you are able to do, because you ALWAYS have the POWER to make a different reality for yourself, if you have but the courage and determination to take that first step out into UNKNOWN territory and run towards the BRILLIANT future WAITING for you, the one who had FAITH and took the plunge, ignoring the voices of doubt and disillusion, knowing that God guards His precious.

Have faith in Him. Have faith in YOURSELF. Feel the fear and DO it anyway. FIND YOUR STERNGTH.

© 2012 Rosie Chee

TRAINING

Monday

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Skip 4 x 150 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12
4. Skip 4 x 150 revolutions
SuperSet C -
5. TRX XY 4 x 12
6. Skip 4 x 150 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 15
8. Skip 4 x 150 revolutions

Stretch 20 min

Tuesday

Skip x 1,000 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Ez-Bar Bicep Curls 4 x 12
2. Dips 4 x 6
3. Skip 4 x 150 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 10 per side
5. Rope Tricep Push-Downs 4 x 5
6. Skip 4 x 150 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Overhead Rope Tricep Extensions 4 x 8
9. Skip 4 x 150 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 150 revolutions

Stretch 20 min

Wednesday

Session 1

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

Session 2 (courtesy of Blake Donaldson)

HIT: (no recovery between supersets):
SuperSet A (10 min) -
1. Step Single-Leg CrossOvers (with BB above head) x 3 sets
2. Walking Lunges x 3 sets
SuperSet B (10 min) -
3. Push-Ups (feet on floor, hands on DB) x 3 sets
4. BB Military Press (wide grip) x 3 sets
SuperSet C (10 min) -
5. Squat Thrust (with medicine ball catch and throw) x 3 sets
6. Pull-Ups x 3 sets

Thursday

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
3. Swissball Double-Leg Raises 2 x 10
4. Skip 2 x 150 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 10
7. Alternate DB Hammer Bicep Curls 2 x 30
8. Skip 2 x 150 revolutions
QuadSet C -
9. DB Lateral Raises 2 x 20
10. DB Hammer Raises 2 x 10
11. Rear Flyes 2 x 10
12. Skip 2 x 150 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 10
15. TRX Leg Curls 2 x 20
16. Skip 2 x 150 revolutions

Stretch 22 min

Friday

Session 1

HIIT Run:
a. 5 min jogging
b. 10 x 20 sec sprint/10 sec easy
c. 5 min jogging
d. 10 x 20 sec sprint/10 sec easy
e. 5 min jogging

Stretch 20 min

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Arnold Press 3 x 10
3. Alternate DB Lateral Raises 3 x 10 per side
4. Skip 3 x 150 revolutions
QuadSet B -
5. DB Incline Bicep Curls 3 x 10
6. Rope Tricep Push-Downs 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rope Crunches 3 x 10
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 10 per side
12. Skip 3 x 150 revolutions

Saturday

Day OFF

Sunday

Run 5 miles

Stretch 25 min

OTHER NOTES

Sleep: I actually slept for a solid six hours on Friday night - after falling asleep earlier as well, which is a first in a very long time, and it was good. The rest of the week has been the usual waking after 2-3 hours, so Friday kind of "made up" for that. Body not wanting to get UP at 0430 many mornings though, often not getting up until 0500-0530.

Mood: I've been happy!

Energy: On and off, lightheadedness continuing, with several times having to steady myself to continue on what I was doing (especially in training).

Stress: Have slowly watched this dissipate, especially towards the latter half of the week, which has been wonderful!

Body Compositin: 8% bodyfat - no change, although ~3 pounds gained on the scale (mostly food and water weight though, from all the eating over the last week). Pleased with it, given what my training and nutrition have been like this week. Definitely do believe that the pain re shoulders is helping a lot here, especially since I know what else has been going on with my body over the last month. But, maintaining the leanness I want to, which is what matters!

Quality of Training: Training has been ok. Changing things up yet again, to accommodate a little re sleeping schedule and work. Quite a bit of pain in my shoulders during training, and on Friday it was a stabbibg pain during my first and second sets of Hanging Straight-Leg Raises, and I almost dropped from the bar doing them. Aside from that, strength and endurance have been ok. And felt like I was going to sick during my run yesterday, having to stop for 30 seconds at the 23-minute mark to be sure I wouldn't. This week training will be slightly different yet again, but that's fine - it's a CONSTANT experiment to KEEP progress going!

Joints: Left shoulder more pain on and off.

Nutrition: A pretty bad week, but have enjoyed it for the most part.

Overall Sense of Feeling: Ever felt like so relaxed and happy that you could just float into the heavens...

2012 | Day 189: Calmly Disturbed

MOTIVATIONAL OF THE DAY

Expectation and Appreciation

We have expectations of ourselves - that does not mean everyone else does the same. Those of us that have expectations of ourselves often also have expectations of others - expectations they may not have themselves, and if they do, likely to be very different from those held by the individual in question. Therefore, it is better NOT to have any expectations of anyone BUT yourself, for that way no one can ever DISAPPOINT you - for you WILL be disappointed if you expect everyone else to hold to the SAME standards that you set for yourself.

Instead, learn to be SURPRISED and APPRECIATE it when someone rises to the occasion and you discover that they DO have expectations of themselves after all, and that sometimes they might not be so very far off your own for you.

If you stop expecting and begin accepting the truth of the world, then your perception of it and the people in it changes. It changes from one who is always cynical to one who can be surprised, one who can see the beauty in life, the blessings in the tragedy. Life changes when WE change, when our PERCEPTIONS change, when we learn to LET GO of the things that we canNOT control, and learn to focus on making OURSELVES the BEST that we can, hoping that we are example enough that others will FOLLOW suit.

Quote for Reflection:

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 7 min jogging

Session 2

Hamstrings/Abs (30 sec recovery between supersets and trisets):
SuperSet -
1. Stiff-Legged DB Deadlifts (on step, reaching DB down ~6 inches) 4 x 10
2. Skip 4 x 100 revolutions
TriSet A -
3. Weighted DB Crunch (on bench) 4 x 10
4. Reverse Curls (on bench) 4 x 10
5. Skip 4 x 100 revolutions
TriSet B -
6. Swissball Leg Curls 1 x 20
7. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 x 20
8. Skip 1 x 100 revolutions

Stretch 20 min

OTHER NOTES

Sleep: Did not get up an hour earlier than yesterday, but an hour LATER, and was NOT pleased.

Energy: Getting lower by the day - and no, I am NOT "dieting" or being restrictive with carbohydrates or anything else silly like that. There are a few factors in play, one of which is stress, the additional body mass, and the fact that I have not taken a break from training in ~6 months - my body is just letting me know that I can't completely abuse it.

Joints: Getting more and more painful both my shoulders and wrists - it has become a constant nuisance now.

Quality of Training: HIIT was slower than slow, my sprints as fast as I could make them, but almost seeming like my "regular" jog (when I am feeling ok). Entire body was just exhausted and the extra body mass is not being kind on my knees or lower legs...Did the Hamstrings and Abs that I did not do on Monday and Tuesday respectively - glad I did them, because I didn't feel like it and was just going to leave work early withOUT anything further than my HIIT Run done prior to. I DID get on the Recline Bike after the weights, but stopped after a minute my body was THAT bad. Weighing up what to do for the rest of the week.

Overall Sense of Feeling: Quiet in my soul, albeit VERY disappointed in myself for the last 6-7 weeks and letting myself get affected the way I have.

Iron Mulisha: John actually inspired this piece - read The Life I Chose To Live here.

2012 | Day 180: Do YOU See ME?

MOTIVATIONAL OF THE DAY

What You See

A million people can look at the same thing and see something DIFFERENT. What you see depends on what eyes you use. And those eyes are a product of your life experiences - past and present - and who you are as an individual.

You can tell something of an individual by their perspective. Just because life might have dealt them an unfortunate hand in the past or the now does not mean that their outlook is going to be bleak and grim, and vice versa - just because one might have had everything they ever wanted, supposedly so happy throughout their lifetime, does not mean that they are going to have a positive, upbeat view on life.

We are not just a product of our experiences and environment, but there is something deep within each and every one of us that has the power to OVERCOME anything that has happened to us. That power is STRONG in some individuals - you can usually tell who they are, because they turn out NOTHING like what their history would “dictate” they be. Some people are just weak, something inside them not wanting or willing to rise above their circumstances - you can also tell them, the ones they can predict based on a “profile”.

When you view a sunrise, what do you see? New life and beauty and the chance to start over with a fresh slate? Or do you see just another day of pain and suffering and wanting it to be over with as fast as possible? Positive or negative? Happy or depressed?

Some days our perception of the SAME thing may change, and that’s normal. CHANGE is normal - if we did not change, then we are not GROWING.

What we see when we look at any given thing depends on who we ARE. And who we are should always be CHANGING, GROWING, BECOMING BETTER.

Quote for Reflection:

TRAINING

Session 1

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

Stretch 25 min

Session 2

Skip x 300 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 6, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 2 x 12
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 6, 6
6. Skip 4 x 100 revolutions
SuperSet D -
7. Standing Arnold DB Press 2 x 12
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged DB Deadlift (on bench, reach DB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Sleep: Exhausted yesterday. Ended up eating something (outside my 8-hour Lean Gains feeding window - which wasn't great either, but eh) and then going straight to bed, passing out almost as soon as I was curled up.

Energy: Have had a surprising amount of energy today - maybe it is because I have been constantly on the go, in and out between the house and the gym, with more and more things to get done. Being busy is ok, but my body is feeling it, particularly my left shoulder and wrist - which is why I waited until this evening to do my resistance session.

Joints: Starting to get worse - especially in shoulders and left wrist.

Quality of Training: HIIT was done in the heat of the day when I had a spare half hour - lower legs really feeling the stress, and only did a short session...Resistance training was ok. Very similar session to last week, if not the same, with just dumbbells used in place of a barbell and plates for a couple of exercises. Reps the same as well. Shoulders the "limiting" factor in this session, and I pushed through the pain as much as I could, slowing the tempo down a little on some exercises, if I knew I wasn't going to get more reps out, just to make sure it was a little harder...Definitely didn't feel like doing post-weights cardio, but did, and that was that...

OTHER NOTES

Muscle-Base

June was more of a "writing month, and July starts back with an interview - 

this time for Muscle-Base, published today.

A few different questions in this interview - check it out:

Rosie Chee Interview by Muscle-Base

2012 | Day 177: The Stars that Twinkle in Your Life

MOTIVATIONAL OF THE DAY

Live Life Like

You only get ONE shot at life - unless you’re one of the extremely rare individuals who have been blessed with a second chance - so make the MOST of. DON’T waste it. REALIZE it and LIVE!

Quote for Reflection: “♥ “ALL-WAYS” be on the "LOOKOUT" to IMPROVE your life in ALL possible WAYS, but make sure that you "SEE" what life ALREADY offers with the ar***** of each of your days ♥ In your "hunt" to add more “loot” to your "chest of TREASURES", be “resolute” in your efforts to APPRECIATE the VALUE of “everyday” PLEASURES ♥ Every “minute” provides an opportunity to RECOGNIZE the BEAUTY that surrounds you…all that is required is your "GLANCE", so take the "TIME" to CHERISH each moment while you are "keeping WATCH" for ways to "advance" ♥ "Stay HUNGRY" for another “helping” while maintaining an "appetite" that is "well-deserving", but before asking for "SECONDS", make sure that you have "SAVORED" your FIRST "serving" ♥ "Go for the gold" when it comes to all that you "PRIZE" after, but do not forget that the greatest "AWARDS" are those of LOVE and LAUGHTER ♥ Only authentic GRATITUDE will bring you genuine PLENTITUDE. Never "discount" all of the “FORTUNES” that you currently MAINTAIN, or you will never be successful in pursuit of the ones that you have YET to "attain" ♥ REACH FOR THE MOON...But do not forget to GAZE at the “STARS” that already "TWINKLE" in your life ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
1. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 25 min

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 6
2. BB Military Press 3 x 6
3. Alternate Single-Arm DB Lateral Raises 3 x 12
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 6
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Rope Prayer Crunches 3 x 15
10. Ab Rollout 3 x 10
11. Plank 3 x 1 min
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Energy: Exhausted - tired, wanting it to be over as fast as possible.

Quality of Training: Still in pain - even more than yesterday, but soldiered through it with a determination NOT to let it beat me.

Body Composition: Upper body is looking really defined when training, especially delts and arms - I like.

OTHER NOTES

Muscle and Strength

Another article published: 8 Essential Exercises That Will Help Get You Ripped

Look for my Featured Interview coming soon as well

2012 | Day 173: I can never get enough of you!

MOTIVATIONAL OF THE DAY

I'M POSSIBLE!

NOTHING is IMpossible! “Impossible” is NOTHING! If I didn’t already believe, after everything I have done, seen, and been through, I can say this with absolute certainty.

Miracles happen EVERY day. “Impossible” happens EVERY day.

There are so many things that cannot be explained, but they ARE done. Just because you canNOT explain something does not mean that it cannot be done! Just because you do not UNDERSTAND something does not mean that it cannot be done. Just because your mind cannot comprehend the scope of the POSSIBLE does NOT make something “impossible”.

ANYthing is possible - especially with God. If you have FAITH and BELIEVE in it.

“Impossible” inspires others. It inspires ACTION.

BE “impossible”, an example of what “can’t” be done. Live life with the knowledge that our dreams and aspirations ALL have the power and potential to be a very REAL possibility! BELIEVE in it, for that’s when things will start HAPPENING!

Make the “impossible” POSSIBLE! BE the “impossible”!

Quote for Reflection:

TRAINING

Session 1

HIIT Treadmill:
a. 3 min @ 4.17 min/km
b. 2 x 20 sec effort/10 sec rest @ 3.75 min/km
c. 4 x 20 sec effort/10 sec rest @ 3.57 min/km
d. 2 x 20 sec effort/10 sec rest @ 3.41 min/km

Skip x 300 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 6, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 2 x 12
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 6, 6
6. Skip 4 x 100 revolutions
SuperSet D -
7. Standing Arnold DB Press 2 x 12
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. Plate Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlift (on bench, reach BB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Session 2

Run 3 miles

Stretch 20 min
  
OTHER NOTES

Sleep: Broken, waking often throughout the morning, eventually drifting into the longest period of sleep for ~2 hours just after the alarm where I wanted to get UP.

Mood: SO HAPPY! Even had someone mention to me this afternoon, "I can tell."

Energy: Had it until ~1930 and then just had nothing.

Joints: Shoulders, lower back, neck,and wrists all giving me issues - since my shoulders are so painful, and everything else is playing up in tune it seems. The jarring of riding my bike on the roads here is not being kind on my wrists. If things change I will note - otherwise, just know that my shoulders are so painful that I am "allowing" for the pain where I can in training.

Quality of Training: Started out smiling - as I have been this last week. The smile disappeared for a while during SuperSets E and F when the pain in my shoulders REALLY started biting - had managed to "ignore" it up until then - but came back once they were done.

Other Notes: A couple more bodybuilding and fitness websites have published some of my my more "in demand" articles - check out
3 Keys to Fat Loss on Directly Fitness, and Breaking the Myth:
on Muscle Base.

2012 | Day 170: You've got that smile...

MOTIVATIONAL OF THE DAY

The Wall

A wall is nothing but an obstacle. And obstacles are always going to present whenever you are chasing your dreams. When one comes to a wall there are several types of people - those who hit the wall and STOP, those who climb OVER the wall, those who see the wall coming and go AROUND it, and those who just keep going right THROUGH the wall.

Those who hit the wall and stop are a great majority. Sadly, these are those who will NEVER achieve anything great in their life, because they are too afraid to take the risk or refuse to see the possibilities BEYOND the obstacles in their path. They are content to sit back and watch life, instead of being a PART of it. Ironically, these are also those who are the most likely to be the ones throwing stones and obstacles in the paths of those who ARE out there taking the risks and doing great things.

Those who climb over the wall are few. They REFUSE to believe that the wall is the end of their hopes and dreams, knowing that there is a way OVER every obstacle set before them. They are the thinkers, the doers, those who step out there and just do what it TAKES to get the task done. They are NOT afraid to fall, trying again and again if they do, because what they want is far greater than the obstacles.

Those who see the wall coming and go around it are also few. They are the ones who are always thinking, always analyzing, always looking AHEAD. They are aware that NOTHING is easy, that there will always be obstacles, and they ALREADY have a plan before they come to any obstacles on how to deal with them, so that they expend as little effort as possible, being as EFFICIENT in the pursuit of their goals as they can be.

Those who keep going right through the wall are rare. They are the ones who refuse to let ANYthing stop them from achieving their goals and dreams, determined to have them at any cost, driven with a passion understood only by like-minded souls, possessing immense strength of both mind and body, believing and having such faith in their heart that NOTHING can stop them. They will do WHATEVER it takes and make every sacrifice to see their dreams made reality, even if it means that they come close to destruction in the process.

I know what I AM; what I DO. What type of person are YOU?

Quote for Reflection:

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 5 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Weighted DB Crunches (on bench, knees at 90 degree flexion) 3 x 15
2. Reverse Curls (on floor) 3 x 10
3. Pikes (on bench) 3 x 15
4. Skip 3 x 150 revolutions
QuadSet B -
5. Alternate Incline DB Bicep Curls 3 x 20, 16, 12
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 12
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rear Flyes 3 x 15
10. Standing DB Arnold Press 3 x 10
11. Plate Lateral Raises 3 x 15
12. Skip 3 x 150 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

Stretch 24 min

Session 2

Run 3 miles

OTHER NOTES

Sleep: ~6 hours. Woke fine.

Mood: Just an overwhelming sense of happy.

Energy: Was great right up until ~1600, when suddenly just felt myself "crash" - could possibly be because of the pain in my shoulders, since that always seems to take more out of my body than I realize, especially when it is sharp and constant like it is at the moment.

Joints: Left anterior delt right IN the joint is in the LOT of pain - has been since got home from the gym. Right anterior delt/bi, though achy, is surprisingly not biting in pain - was the worst of the two during training though, and again during post-weights cardio had to REALLY dig my nails into it. Right wrist also had some issues with during QuadSet B.

Quality of Training: I am TRYING to be CAREFUL of both my shoulders during training, continuing to train with intensity, pushing it when I can, but also "allowing" some "slack" on some exercises re weight and/or reps, especially when the pain becomes so much I want to stop and SCREAM. For the most part today though, I had a goofy expression, almost mischievous smile on my face throughout the majority of my training today, lost in my own little world.

Supplements: Started Magic Matcha today - using a scoop once or twice daily, mixed in with my RecoverPRO.

2012 | Day 167: REBIRTH ANEW

MOTIVATIONAL OF THE DAY

I AM

I AM ME. Brilliantly flawed. Perfectly imperfect. Beautiful masterpiece. Forever learning. Always growing.

I AM ME. NO ONE ELSE can be ME. No one else can IMITATE me. No one else can come CLOSE to me. NOTHING is as good as the original. A copy is but a SHADOW of the light of the original.

I AM ME. I DECIDE WHO I AM. The core of my soul. My values and principles. The foundation of my life. My driving motivation behind words and actions.

I AM ME. THIS IS ME. Love me or hate me, agree or disagree with me, it does not matter, because I KNOW WHO I AM and I am OK with that. I will NOT compromise who I am and what I believe in. I will NOT pretend to be anything other than my TRUTH. I may change, but THAT will NEVER change.

I AM ME.

Quote for Reflection:
TRAINING

Session 1

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Deadbugs (on floor, with medicine ball) 4 x 10
2. Reverse Curls (on floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Close-Grip BB Bicep Curls 4 x 6
5. Dips 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Incline DB Hammer Bicep Curls 4 x 8
8. Rope Tricep Push-Downs 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Inverted Knee Curls (on pull-up bar) 2 x 10
11. Plank 2 x 1 min
12. Skip 2 x 100 revolutions

Stretch 6 min

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Stretch 21 min

Session 2

Run 3 miles

Abs (30 sec recovery between trisets):
1. Weighted DB Crunches (on floor, knees at 90 degree flexion) 4 x 10
2. Pikes (on floor) 4 x 15
3. Skip 4 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min @ 101-103 rpm

OTHER NOTES

Sleep: Went to bed round 0030, but not able to go to sleep until close to 0100, waking on and off until I eventually dragged myself out of bed just after 0800.

Energy: Had it until ~1500 and then just felt shattered.

Joints: Left shoulder is really giving me a lot of trouble, especially during training it did. As well as left wrist - so bad that I strapped it up after my morning weights. In the afternoon, right shoulder "tugging", and I can feel my neck a bit out as well.

Quality of Training: I've actually lost a bit of strength - or it could be because my shoulders and wrists were in such pain today. Compensated for lower weights by using a tempo of 3-1-2. Was pleased that was able to do more Inverted Knee Curls though - only the second time I have ever done these and it was so much better than my first time. All rollers was just body ticking over, to get it done and nothing more.

Overall Sense of Feeling: Life continues to change, POSITIVE change that causes my heart to smile. NOW is the time to RISK if you are not ALREADY! Life is just WAITING for you to step out and say "HERE I AM"! NEVER stop being grateful for your Blessings, because you don't know when they will be snatched from you. Grasp EVERY Opportunity and DO YOUR BEST TO MAKE A DIFFERENCE WITH YOUR LIFE!

Iron Mulisha: Be sure to check out Demons and Angels: Pain to Remind You of Your Strength

2012 | Day 167: I'm Fighting NOT Walking Away

MOTIVATIONAL OF THE DAY

Competition or No Competition

Some live life like a competitor - in-season and off-season, working hard in preparation for a competition, but letting go afterwards, allowing themselves to become lax in the excuse of the “off”-season. However, in life there is NO off-season - there is only the NOW. We live in the NOW. We live in the IN-season.

Whether you are preparing for a competition or not should NOT dictate how hard you work, how disciplined you are, how consistently you live. Competition or NO competition, your training ethic should NEVER change, because EVERY day is a competition - you against yourself and it is the HARDEST competition you will EVER face.

Live every day as if always IN-season. That’s not to say that you can’t allow yourself some time off or easier weeks - you should be doing this regardless, because you DO need SOME rest, even when you think you cannot afford to.

Allow time to rest not just your body but your MIND needs that allowance as well, for it is the mind that drives us, and when we have weak minds, we are more likely to become complacent, and there is NO room in life for complacency.

Competition or no competition, life does NOT stop, does NOT get any easier - it is a perpetual battle for supremacy, a constant struggle to become BETTER than you were yesterday, a never-ending fight to become STRONGER, growing into the person you were always MEANT to be. And even if you get there - become who you were meant to be, it does NOT stop, because there is ALWAYS room for IMPROVEMENT, and we should ALWAYS be striving for it.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 3 miles jogging

Hamstrings (30 sec recovery between supersets):
SuperSet -
1. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
2. Skip 6 x 150 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-106 rpm

Stretch 27 min

Session 2

Treadmill 4 min @ 4.2 min/km pace

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. Alternate Single-Arm DB Lateral Raises 2 x 10 per side
4. Skip 2 x 100 revolutions
SuperSet C -
5. DB Clean and Press 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Rear Flyes 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F -
11. Behind-the-neck BB Military Press 2 x 12
12. Skip 2 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Did not go to sleep until close to 0300, waking at 0400 to my alarm, but drifting back to sleep until finally getting up at 0530, barely getting only ~2.5 hours sleep.

Energy: Has been there today.

Joints: Left anterior delt has been giving me the most trouble today, and still popping Aleve like it was something as harmless as cough drops.

Pump: Strong.

Vascularity: Good.

Quality of Training: Changed up HIIT a little this morning, completing three miles once done my sprints, feeling it in my legs. Since doing two training sessions today, split my "weights" up re am and pm...To the gym for Shoulders, smiles and laughter. A very brief "warm-up" on the treadmill, feeling it in my lower legs. Did weights "backwards" today from my "norm" re this session, and definitely noticed that my shoulders and arms, although were decent throughout the session. did not look the best or most defined, etc. until AFTER Behind-the-neck BB Military Press...The post-weights cardio both am and pm is probably what will "allow" me to "get away" with the "not so great" nutrition (definitely got to "bust" my butt here as well and MORE than need to get BETTER at this - got to think of my HEALTH and body, since that is what is suffering!) post-Training Session 2...

2012 | Day 161: I lost my Star but not my Light

MOTIVATIONAL OF THE DAY

What Makes You Come ALIVE

You have a passion in your heart for a REASON. What you care about, love to do, desire to share - this is YOUR PASSION. It’s what makes you COME ALIVE.

When you do something that brightens your soul and lights you up from the inside out, others can’t help but NOTICE. When they notice, you KNOW your actions have an IMPACT. You want that impact to make a POSITIVE DIFFERENCE.

When your very life in actions and words, everything you do and are, makes a positive difference, you are doing the world a GREAT SERVICE. This is what the world NEEDS. People who affect CHANGE, whether they are conscious of it or not, simply because they are being who they ARE and following their HEARTS in doing what makes them come ALIVE.

You never know the ripple of EFFECT that YOUR life can have. When you do what makes YOU come alive, you can IGNITE the LIGHT inside OTHERS. When others’ light begins to shine forth into the world and they follow your example in living out their heart’s passion, TRUE DIFFERENCE can be made.

Quote for Reflection:

TRAINING

Session 1

Run 3 miles

Stretch 23 min

Session 2

Treadmill 4 min @ 4.2 min/km

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Incline DB Bicep Curls 4 x 12
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. EZ-Bar Bicep Curls 4 x 21s
5. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 8
8. Rope Tricep Push-Down 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degree flexion) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

OTHER NOTES

Sleep: Barely any - 1-3 hours on and off.

Energy: Was a very "blah" day after Training Session 1 to Training Session 2.

Joints: SO painful both my anterior delts/biceps' tendons. My left is starting to feel the way my right did last year before it "put me out". My right is getting back to that point, and I was having to dig my nails into it between sets and during post-weights cardio to try and minimize the pain. Might have to start using some Aleve again.

Pump: Again, right from the start.

Vascularity: Excellent.

Quality of Training: It was an interesting session in the gym to say the least. I'm glad I did it and felt better afterwards for it, but I was also in a lot of pain during and after (and still am).

2012 | Day 160: Is your world just a broken promise...your love just a drop of rain...

MOTIVATIONAL OF THE DAY

YOU are the CREATOR of your OWN DESTINY

Quote for Reflection: “♥ The creation of your REALITY begins with your THOUGHTS ~ “BAIT” your “HOOK” properly! ♥ COGNITIONS will bring the identical EXHIBITIONS into your life. You will “ATTRACT” back a certain “fish” based on the “LURE” that you USE, so be very SELECTIVE with the one that you CHOOSE! Before “CASTING” your “LINE”, make sure the “CHUM” is “IN line” with the EXACT fish that you would like to see COME! ♥ EXPECT only the BEST for yourself and have your ACTIONS follow suit with those thoughts. If you want the “BIGGEST” fish in the OCEAN, do not select a “ROD” that cannot handle the “MOTION”! ♥ BELIEVE yourself to be capable of attracting the grandest fish of the “SEAS”…IMAGINE bass and trout, without thoughts of minnows or anchovies! Do not allow your thoughts to “BOB” up-and-down as to what you are DESERVING of. Believe yourself to be worthy of the most “prize-winning” “GAME”…and that is exactly what you will “REEL IN” ♥ If you “CATCH” yourself thinking negative thoughts, simply “RELEASE” them and refocus on “PULLING IN” POSITIVITY. “TURN THE TIDE” of life in your favor by looking for the “UPSIDE” in all circumstances ♥ Become a “MAGNET” for all things AMAZING! You do not have to travel in a “SCHOOL” to be aware that your MIND is your greatest “TOOL”…use it to “TACKLE” life, “HOOK, LINE, & SINKER!!” ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 29 min

Shoulders (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 15, 12, 9, 9
2. BB Military Press 4 x 10 9, 8, 8
2. Plate Lateral Raises 4 x 15

Post-Weights Cardio:
Rollers 20 min @ 105 rpm

Session 2

Hamstrings (1 min recovery between sets):
1. Stiff-Legged Barbell Deadlift (on bench, reaching barbell down 6 inches) 4 x 12

Post-Weights Cardio:
Run 3 miles

OTHER NOTES

Sleep: ~6 hours, after having to exhaust myself to get TO sleep first. Woke from dreams so real the emotion they evoked was as if they HAD happened.

Energy: There, calmly.

Joints: Pain in both delt/biceps' tendons. And in my LEFT shoulder deep in the joint.

Pump: With the newest Assault, I get this hard and fast, no matter what I have done PRIOR to weights, nothing or something, which is one of the things I am liking about this formula.

Quality of Training: Back to my HIIT OUTside - it was nice, but also very hot and only got hotter, making it a little hard to breathe. Did 28 sprints as fast as I could, feeling it in my left shoulder during and after...Down to the basement today for weights. The other skipping rope that I have is not a speed rope and can be annoying to use, so I left the skipping from my resistance session/s today. Shoulders in the morning, Hamstrings in the evening. Anterior delts in a lot of pain, particularly in my left shoulder during most exercises, and winced my way through them - hence also the lower volume of that session, which only took 20 minutes to do (very short compared to my usual 50-60 minutes of intensity)...Hamstrings were fine - no Assault before this session, since it was so short and can't even really even be called a session, IMO. Then 3-mile run afterwards, just to make my body suffer more, welcoming the pain...

Supplements: Recompadrol is available again (so I'll have some more by the end of the week)!

2012 | Day 156: The Truth In My Soul

MOTIVATIONAL OF THE DAY

After All You've Been Through...

The tears and pain and sacrifice. The sleepless nights and days spent in exhaustion. The masked smiles to hide the truth. The not knowing and confusion and frustration. The hoping and holding onto the faith. The belief in something better all keeping you tethered here. After all that…

It’s something you want more than ANYthing else in the world. It’s something that made you feel ALIVE before it tore you to pieces. It’s something that gave you a new sense of direction. It’s something that you NEVER want to let go of. It’s something your life will always have missing if it is gone. It’s the CLOSEST thing in the world to your heart. After everything that has happened…

Don’t you DARE give up on it! You’ve come this far. You’ve been to hell and back more times than you can count. Remember all the reasons you determined to stay true to this, your soul. Remember what it feels like to be in that place of unimaginable happiness. You know what COULD be, so DON’T just know, but MAKE it be! After all you’ve been through…

You’ve let it build you up and destroy you, and every time you get STRONGER. You’re NOT a quitter. You’ll fight for it with EVERYthing you are because when you have the hope, the promise, of something you have wanted all your life, you do NOT just give up on it and quit! YOU FIGHT FOR IT! AND NEVER LET GO! Because you know it’s WORTH it!

Quote for Reflection:

 

TRAINING
 
Session 1

Run 3 miles

Stretch 20 min

Session 2

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm Bent Over DB Rows 3 x 8 per side
2. Push-Ups (feet on bench, hands on DB - moving in and out) 3 x 8
3. Stiff-Legged DB Deadlifts (on bench, reach DB down 6-8 inches) 3 x 8
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 8
6. Standing DB Arnold Presses 3 x 8
7. DB Lateral Raises 3 x 8
8. Skip 3 x 100 revolutions
QuadSet C -
9. Standing DB Bicep Curls 3 x 8
10. Rope Tricep Push-Downs 3 x 8
11. Alternate DB Hammer Bicep Curls 3 x 24
12. Skip 3 x 100 revolutions
QuadSet D -
13. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
14. Reverse Curls (on floor) 3 x 10
15. Pikes (on floor) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

OTHER NOTES

Sleep: Not good. Exhausted last night, but even though eyes were closing, I could not sleep until just after 0500 this morning, and barely for 90 minutes.

Energy: Exhausted this morning. Barely had anything for my 3-mile run. Was operating on half-past-dead in the gym, despite the fact that the energy provided from the Assault was smooth and enough to keep me going - definitely notice the difference in formulas as far as a few things though (prefer this over the original re NO Beta-Alanine tingles).

Joints: Delt/biceps' tendons - both sides - have been aching on and off throughout the day for the last few days, and are painfully sharp at night.

Pump: Pump is more noticeable with the new Assault, and definition in delts and arms is the best it has ever been (which is positive).

Vascularity: Vascularity is better as well re the new Assault, which is interesting, considering I am not as warm when I start training as I used to be.

Quality of Training: 3-mile run was just DONE - and glad to have it over with I was "dragging" that much...Resistance training was ok. Pushed steadily on through, although my right delt/biceps' tendons were VERY sharp re pain today (I was digging my fingernails into it during post-weights cardio to try and "ease" it) - probably not helped by asking my body to go heavier, because I wanted to do slightly lower reps. Definitely done for afterwards, a little blank as I sat on the couch...

Motivational of the Day: I just wanted to note that these are my own original (and fresh) work - the only things that are not mine (unless quoted otherwise) are the related "Quote for Reflection" given at the end of them (which is sometimes used as the "Motivational" - if so, credit always given where due).

2012 | Day 155: Dream TO Live!

MOTIVATIONAL OF THE DAY

Dream BIG. MAKE your own LUCK. BELIEVE.

If you’re not DREAMING, then you’re not LIVING. NEVER be afraid to dream TOO big, for no dream is “too” big, not if it is precious to your heart and something you hold close. Dreaming gives you something to look FORWARD to, a PURPOSE to work towards, a HOPE to KEEP going, no matter what storms life throws in your path along the way. Dreaming is the first step to CREATING yourself, for as you dream and ACT on those dreams, so shall you BECOME.

“Luck” does not just HAPPEN. It is CREATED. It is created by YOU when you work HARD towards making your dreams a REALITY. It is created when you have something so STRONG in your heart that you canNOT let go. It is created when the heavens conspire WITH you to bring your dreams to FRUITION. Don’t just “wait” for luck to happen. Make it YOURSELF.

BELIEVE in YOURSELF and in your DREAMS. Believe that your dreams, the hope in your heart, that it is all POSSIBLE. Believing is an IMPORTANT step to ACHIEVING. Without believing you have no MOTIVATION to act or create. You MUST believe. When you believe, you can become ANYTHING you want to be. Believe and CREATE yourself the way you WANT to. Believe in your POWER to ACHIEVE your DREAMS and watch as they UNFOLD before you when you step out and FOLLOW them.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Treadmill:
a. 2 min @ 4.4 min/km
b. 12 x 20 sec effort @ 3.6 min/km / 10 sec rest
c. 2 min @ 4.7 min/km

Abs (30 sec recovery between supersets):
SuperSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 12, 10, 10
2. Skip 4 x 300 revolutions

Session 2

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: I actually exhausted myself several ways last night, the last of which was forcing my unwanting-to-body to go for a 3-mile run, and slept for ~5 hours, which is something.

Energy: REALLY feeling it today.

Quality of Training: HIIT again on the treadmill today - feeling it in my chest and lungs, struggling to breathe at times, a knot in my medial right calf. Quite shattered by the time it came to doing anything ELSE, and was barely walking straight after finishing up Abs. Forced another 3-mile run later on.

Supplements: Used a serving of the newest formula of Assault today in Watermelon flavour. Smelt like watermelon and tasted like watermelon - pleasant and not "sickly" (as the Blue Arctic Raspberry had started becoming for me sometimes). NO beta-alanine tingles experienced today, which IS great too (I HATE them)!

WPM Women Spring/Summer 2012

The SECOND issue of WPM Women is now out and you can read it for free HERE. It's definitely an issue that sets the standard for all future issues to come. Very happy to be able to share the story of an amazing woman, Tamara Barnett (pages 58-60), as well as have a Feature (pages 72-74), and a couple of other articles in this issue.

So be sure to check it out - print issue and Kindle and NOOK editions coming!

2012 | Day 146: Light up the stars...All that you are...

MOTIVATIONAL OF THE DAY

Never Stop Dreaming

Quote for Reflection:

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 16 min jogging

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. Alternate Single-Arm DB Lateral Raises 3 x 10 per side
3. DB Hammer Raises 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
7. DB Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degree flexion) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 20
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm

Stretch 20 min

Sleep: Have not slept well at all the last few days, and last night it was broken and a bare ~3 hours possibly got.

Energy: Had absolutely NO energy today - HIIT was evidence of that; I have NEVER done so slow over the distance that I complete my HIIT Run, and I was so shattered that even my sprints (although as fast as I could do them - which wasn't that fast) felt like I was almost walking! The heat did not help either re lack of energy, nor the terrible stomach cramps that I have endured for the last couple of days.

Joints: Left anterior delt in the joint has been giving me some issues, but I'm managing it.

Quality of Training: HIIT (as noted above) was blah. Resistance training was ok, but afterwards I was almost passing out on the couch in the gym I was that drained of energy.

OTHER NOTES

Directly Fitness

May has definitely been a month of "happening" for me and I woke up yesterday to another interview request - which is great, and I am Blessed to be able to share my story and journey with others (not so long ago, I would never have opened up like this to anyone, let alone to the public, so it's just one indicator of how far I have come and grown personally) - and Directly Fitness had it up last night!

Many of the interviews I have done ask similar (if not many of the same) questions, but each one has something different from any of the others. Check out my Interview: Female Terminator - Fitness Expert Rosie Chee Talks with DIRECTLYFITNESS.COM