2012 | Day 175: I'll be Your Angel

MOTIVATIONAL OF THE DAY

How Much DIFFERENCE We Make

Just because we are alive does not give us the right to live selfishly - well, we have that CHOICE, but it’s not our PURPOSE here. We are alive for a mission - our purpose is to help OTHERS become better, whether we do that through sharing our life’s story and message and experiences, or just aiding another with something they are new to, struggling with, need, and more.

We are here to help each other THROUGH life, so that we ALL become better than we were, moulded into the people we are MEANT to be, an ultimate version of ourselves.

When you speak or act, don’t do it to see what you can get out of a situation, but to see what you can GIVE to a situation. You may never know the full truth of anything, or how your interaction with those involved will change the course of events - if it does. Every word, every action, conscious and unconscious, has an impact, whether we know it or not. We may never see the results of that impact - it could be small or it could be great, but it is MADE; and once we have done something it cannot be UNdone.

Once you realize that life is not for living only for you, your whole perspective can CHANGE. Especially as you realize that living with a purpose makes a difference not only in others’ lives, but in YOURS as well.

To quote Rick Warren, “Living on purpose is the only way to really live. Everything else is just existing.”

Quote for Reflection:
 
TRAINING

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 16 min jogging

Stretch 20 min

OTHER NOTES

Sleep: Went to bed just before 1930 last night (yes, I was THAT shattered!), sleeping deeply on and off right through (with a period between 2300-0045, when I was awake and up) until 0700 this morning. Definitely needed the sleep, but still felt exhausted on waking.

Energy: Not a lot today.

Quality of Training: Just a single [HIIT] session today. Feeling hamstrings - from Monday's training or riding my bike everywhere again. Body just exhausted during HIIT, feeling my lower legs being stressed - notice this on Monday on the treadmills, actually, so going to minimize treadmill usage henceforth. Just did less sprints today and continued on with some jogging.

2012 | Day 87: My Obsession

MOTIVATIONAL QUOTE OF THE DAY

"4 simple words, DO THINGS WITH PURPOSE..." - Joey Swoll

For the complete Motivational, review WITH PURPOSE | WPM Women.

TRAINING

Day OFF

Yes, not like me to take a day off at the START of the week. That said, my right knee just kept on bugging me all night (and morning). As did the pain in both shoulders, growing through the morning (and yes, little sleep had). Took G8 at 0310 though, since I WANTED to sleep - did not get to sleep until just after 0400, but slept for a respectable five hours. Woke feeling like someone was trying to drill a hole in my head - something that has happened EVERY time I have used G8 (not just the times I have slept for hours, since a couple of times I have NOT slept), so there might be something there causing it...Anyways, not training has given me some time out and mental energy to make today highly productive...Looking forward to tomorrow though and getting back to training...David, you call me "a "driver", but I am DRIVEN: By something so very deep inside; something that refuses to die or give up or let go, and I cannot - I WILL not - ever stop doing all I can while I still have life left in me to do it!...

Day 221: Live with a Purpose!

MOTIVATIONAL QUOTE OF THE DAY

 

(Background Image taken from Phils Phun Blog - note that
this particular edit re colour and contrast was specifically done for
today's quote by Rosie Chee Scott)

Day 136: Trophy of Grace

MOTIVATIONAL QUOTE OF THE DAY

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


TRAINING

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

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

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

Stretch 20 min.


COMMENTS

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

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

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

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

Stress: HIGH.

Endurance: Great!

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

Pump: EVERYWHERE!

Vascularity: More noticeable on the gold.

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

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

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

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

This image has been resized. Click this bar to view the full image. The original image is sized 640x523.

Image courtesy of Tony Mitchell at OAMG

Day 91: Purpose Gives Clarity

MOTIVATIONAL QUOTE OF THE DAY

"If you don't like something, change it. If you can't change it, change your attitude." - Maya Angelou


TRAINING

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

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Stiff-Legged Deadlifts 4 x 12
2. Weighted Crunches (on bench, knees at 90 degree flexion) 4 x 12
Alternate Set B -
3. Single-Leg DB Deadlifts 4 x 12 per side
4. Rope Crunches 4 x 15
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 12
6. Incline Dips 4 x 12
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 12 per side
8. Single-Arm DB Lateral Raises 4 x 15 per side
Alternate Set E -
9. DB Hammer Raises 4 x 12
10. Seated DB Rear Raises 4 x 12
Alternate Set F -
11. Push-Ups (feet on floor, hands on DB) 4 x 12
12. Cable Pulls 4 x 12 per side

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

Stretch 23 min.


COMMENTS

Sleep - Time and Quality:

Mood/Aggression: Attitude changed. Now working on the circumstances.

Energy: Amazing energy - could be from the huge meal I had just after 0000 this morning.

Mental Clarity and Focus: On what is IMPORTANT.

Stress: The stress is still there. However, the last week (yes, even with the pain) has allowed me not to focus on it so much. My head is clearer. My mind is more peaceful - something very rare for me. My spirit is refreshed - I think this has the most to do with it.

Joints: There is NO pain in my left wrist at all today! So unexpected, but welcome!

Endurance: Awesome!

Strength: This session every week is never going to be about strength.

Pump: Didn't appear until I started on Alternate Set C.

Vascularity: Very apparent throughout training. AND afterwards.

Quality of Training: HIIT was great. Sprints were fast and explosive. Doing less means I am able to use the rest of the 20 minutes to "recover" . . . Resistance training was the longest session I have done since last September - didn't feel that long, though. There were a few things that bothered me throughout it, but at the same time I was just happy to be in the gym training . . . Rollers afterwards was for recovery as well . . .

Recovery: My body actually seems to deal BETTER with training when it lasts two hours or more all in one block - it has to be the endurance aspect of it, something I am finding essential for my blood!

Body Composition and Look: My pants were fitting looser today - closer to how they used to be, which is positive . . . There are new burn marks on my stomach from the wheatie that has perpetually been on it when I haven't been training over the last few days - time for Flawless: IDRT to work its magic . . .

Other Notes: Every time I read The Purpose Driven Life I am hit with a new revelation. Today, as I was going through Chapter 6: Life Is a Temporary Assignment it hit me why I have never really felt like I belong anywhere, why there has never been a place I have really felt in my heart to call home. Sure, New Zealand is "home", but there has never been anywhere that I have called HOME. There is one place that I would possibly consider settling in if I ever had to, but I have always been a nomad with wandering feet, never able to or wanting to stay in any one place for very long before moving onto the next. Makes some sense now.

Day 90: The Purpose Driven Life

MOTIVATIONAL QUOTE OF THE DAY

"Trust in Him who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20


TRAINING

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 10
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Downs (in squat position) 4 x 6
4. Incline DB Bench Press 4 x 6
Alternate Set C -
5. V-Bar Seated Row 4 x 8
6. Push-Ups (feet on bench, hands on basketballs) 4 x 8
Alternate Set D -
7. T-Bar Rows 4 x 8
8. Push-Ups (feet on floor, hands on step) 4 x 12

Post-Weights Cardio - Run:
3 miles @ 4 min/km

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-104 rpm

Stretch 21 min.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Still having deep inner pain issues, but it's amazing what a difference a refreshed and uplifted spirit can make to one's mood!

Energy: I was actually moving as if in slow motion during training, but there was energy and time felt like it was moving slowly even if it wasn't.

Mental Focus and Clarity: I am focused.

Joints: My left wrist actually gave out and collapsed on me during my second set of Push-Ups with the basketballs and it was painful to continue, but continue I did.

Endurance: Great.

Strength: This is not lacking by any means.

Pump: Good.

Vascularity: Loving it!

Quality of Training: I started out with resistance training today, which was different, but good. I felt good, even though I felt like I was moving in slow motion between sets. I had to take a minute after my left wrist fell out from under me (my hand being on a basketball didn't help), and because I didn't want to end my session prematurely, I gritted my teeth and dogged on . . . Cardio was good. Surprising myself with my running pace, because I felt like I was moving like a snail (goes to show how wrong our perception can be!) . . . Finished with the rollers to help my legs recover, since this seems to be the best thing for them these days (not to mention the combination of running and cycling is working on my legs to bring out the definition and lean them up) . . .

Recovery: A little slower re cadence on the rollers for active recovery . . . The way this week is going, it also looks like it will be an "easy" week, with only one training session a day (back to 2-a-days from next week though!) . . .

Body Composition and Look: Hips started popping a little today, and also noticed that my calves are getting more defined again.

Other Notes: I'm making my way through The Purpose Driven Life again - just for some light reading Seriously though, Mum gave me this for my 20th birthday, unknowingly at a time in my life when the message inside it was something I needed to hear and read, and I have read over and over throughout the years - it's one of my top three favourite books. The first time I read it I determined my purpose and every time I read it, that purpose is verified, and I am refreshed, coming back to myself and my roots, to find peace in my soul and what really matters. "Without a purpose, life is motion without meaning, activity without direction, and events without reason. Without a purpose, life is trivial, petty, and pointless." - Rick Warren.

Day 87: No More Drifting!

MOTIVATIONAL QUOTE OF THE DAY

"It’s completely miraculous what can happen when we choose to embrace and be passionate about our God given purpose in life." - Dan Taulbee


TRAINING

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 5 x 15, 12, 10, 10, 8
2. BB Military Press 5 x 15, 12, 10, 10, 8
3. Stiff-Legged BB Deadlifts (BB to touch floor) 5 x 10

Stretch 20 min.


COMMENTS

Mood/Aggression: It's a brand new day, brand new week - another chance to make things HAPPEN!

Energy: My uplifted and positive mood seems to be making me light, gifting me with energy

Mental Focus and Clarity: I know where I want to be and how to get there from where I am.

Stress: The highest it has been in a long time, actually - it's just that I am choosing NOT to let it bother me; a small victory!

Endurance: I could have KEPT running this morning.

Strength: Changed it a little, to take the focus AWAY from strength and getting to the point where the burn was so bad I could not do any more reps for that set.

Pump: Surprisingly, in my TRICEPS.

Vascularity: Normal.

Quality of Training: HIIT Run was good. I am doing less sprints at the moment, focusing on making every sprint to the point where I want to collapse afterwards, gasping in air to breathe. I'm pushing myself hard enough to taste blood, so that's a start . . . Resistance session I was pleased with. Probably going to do a slightly lighter than usual and then a heavy one on the days I do 2-a-day resistance trainings . . .

Recovery: I feel great

Other Notes: Sometimes I lose sight of what's important, driving rather than being driven, but I always return to my roots. No more drifting in ANYthing from now on, though!

Day 308: My Strengths are also Weaknesses!

Quote of the Day

"God often attaches a major weakness to a major strength . . . God wants to use your weaknesses, not just your strengths . . . Sometimes, however, God turns a strength into a weakness in order to use us even more." - Rick Warren, The Purpose Drive Life

Music Video of the Day

Casting Crowns - Who am I

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 60 sec effort/30 sec easy

Gym - Full-Body (30 sec recovery):
1. BB Bent Over Row 1 x 20
2. Overhead BB Squat 1 x 20
3. Dips 1 x 20
4. Ab Wheel Rollout 1 x 20
5. Wide-Grip Lat Pull-Downs (in squat position, knees and hips at 90 degree flexion) 1 x 20
6. Incline BB Bench Press 1 x 20
7. BB Romanian Deadlifts (plates to touch floor) 1 x 20
8. Close-Grip BB Bicep Curls 1 x 20
9. Hanging Straight-Leg Raises 1 x 20

Post-Weights Cardio 20 min.

Stretch 22 min.

Comments

Sleep - Time and Quality: Since I got home from my night work on Thursday, the pain in my stomach has meant the foetal position and passing in and out of sleep until ~1000 this morning.

Energy: I have no energy - the pain is draining any I might have away - and anything I DO do is forced.

Mental Focus and Clarity: Don't really want to concentrate on anything, even though I MUST.

Stress: HIGH!

Joints: Dry, clicking continuing.

Endurance: Fine.

Strength: Less about strength than it was in just getting a session DONE.

Pump: None.

Vascularity: None.

Quality of Training: HIIT was ok . . . Resistance training was ok. Didn't feel like I did anything, because most of my focus - despite trying not to - was on the pain in my stomach . . .

Recovery: Only place that hurts is something I can't fix with rest and recovery.

Other Notes: Stomach pain is a little duller today - at least I can get up and walk around without wanting to scream or just sit right back down and curl up into a tight, little ball. Because I've passed out and forgotten to dose Triazole pre-bed those nights, I have a couple of extra days left on it, and will be finishing on Tuesday instead of tomorrow . . . I also used the last of my current bottle of Lipotrophin-PM yesterday . . .