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Rosie Chee Fitness Newsletter :: July 2012

THE TRAVELING PROFESSIONAL EDITION

It has come to my attention that "staying fit while traveling" is an important issue, especially as more and more individuals travel far from home, often staying away for a week, even as long as months, as a necessity for their job and/or profession.

This month in the 'Training' section, I have given several tips on what to look for if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that you do not miss your training if you do not want to.

In this month's 'Nutrition' section, I have given several tips on what to look for in a room/suite if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that your nutrition stays as much on track as possible.

Check out this edition of the Rosie Chee Fitness Newsletter HERE.

Rosie Chee Fitness Newsletter :: May 2012

THE LIFESTYLE EDITION

Fitness should not be a "quick fix" or temporary "solution" in your life, but a LIFESTYLE. YOUR lifestyle. Something that you live and breathe and simply DO EVERY day. Fitness is NOT about looking good. It is about HEALTH and making your body the BEST it can be. It is about creating the optimal environment for your soul to live in, aiding in the prolonging of your life.

This month in the 'Training' section, I have explained how to go about making fitness a part of your daily routine, and no, it does NOT have to be hours of exercise every day.

In this month's 'Nutrition' section, I have outlined what "lifestyle nutrition" is and should be, and how you can CHANGE your diet up at any time to achieve a specific goal for that phase or period of your life.

Check out this edition of the Rosie Chee Fitness Newsletter HERE.

Muscle Chronicle

INTERVIEWS WITH TOP ATHLETES

Just want to send a shout out to Austin and Phil for honouring me with appearing on Muscle Chronicle I actually did this interview last year, even though it was only published yesterday. It's a different kind of interview, not your usual "what is your training and diet like?", etc.

To check it out, review Rosie Chee Scott Interview: The Female Terminator

Have a Blessed day All!

Day 334: Best Condition Ever!

MOTIVATIONAL QUOTE OF THE DAY

"Open your eyes!! Open your ears!! Open your mind!! Try new things. Push your envelope. Get some courage in your life!!! Step outside of your comfort zone. The worst that will happen when you do is….you’ll be smarter and more successful." - Dominique Vien

For the complete Motivational, review Push the Envelope! | WPM Women.

TRAINING

Monday was the only training day this week:

Session 1 

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

Session 2

Shoulders/Arms/Abs (1 min recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises 3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. V-Bar Tricep Push-Down 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20

Tuesday was my photoshoot with Walt Ostarly - believe me, that in itself leaves me sorer the next day than ANY training session!

The rest of the week is time off from resistance training, and I will likely just do a couple of HIIT Runs, so ensure that I am still being active (and because my body really canNOT afford time off ALL training!)

After that, it's back to the grind, because it's my TRAINING that determines my physical conditioning and leanness, but more importantly,  my ability to function "normally" physiologically!

OTHER NOTES

Had my photoshoot with Walt Ostarly yesterday! Can I just say WOW! AWESOME! So worth the wait and anticipation leading up to it! I had the most incredible time - see for yourself from the teaser images posted by Walt on Facebook.

In the BEST aesthetic condition of my life at 7.8% bodyfat and only 103 pounds. I know - I have only ever been this light ONCE before in my life, back at the start of November 2004! But, the difference now is that, whilst my girths are close to being the smallest they have also ever been (where I want them small), I also have the most muscle mass I have ever had where it matters (delts and arms). So very stoked that I managed to achieve my goal, especially given that I only did TWO days of "dieting" before it (and even then, still eating chocolate, so it can't really be called "dieting", LOL). So, just to provide a real, living, breathing example to you all, to prove that, no matter what you THINK is possible, you most definitely CAN and WILL accomplish your goals and dreams if you do it right for YOUR body (today's quote re "Open your mind!!...Push the envelope!!!" is so very fitting for this)!

Walt and Gina are incredible inspirations, and if anything, my motivation and determination have been RENEWED. I started on this journey with a clear vision of where I wanted to be and what I wanted to be doing, and I will KEEP on going, seeing where it will take me, working on taking it up a notch, getting better and better, aiming higher and higher, pushing through obstacles and creating opportunities by stepping out in faith and going after what I want with a purpose! I want to be as much of an inspiration to others as this awesome couple is to me!

Hope everyone else's week started off as incredibly as mine, and only continues to create smiles and memories to be treasured!

Day 169: Nobody like Me!

MOTIVATIONAL QUOTE OF THE DAY

"Only you can be you. God designed each of us so that there would be no duplication in the world. No one has the exact same mix of factors that make you unique...When God made you, he broke the mold. There never has been, and never will be, anybody exactly like you." - Rick Warren, The Purpose Driven Life


TRAINING

Session 1

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

Stretch 20 min.

Session 2

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


COMMENTS

Sleep - Time and Quality: ~8 hours. When I woke, I was told that I looked "bright and fresh", like I was "about to smile any time". Sleep was good - deep and unbroken.

Mood/Aggression: In Chicago on Thursday I was asked several times if I was competing in the Junior Nationals, which was a little surprise. However, seeing some of the competitors, I know that I am on the right track, and I am finally confident in my ability to be able to take the stage in July as lean as I want to be, with the attitude and stage presence that I need and want to have!

Energy: Lots of restless energy!

Mental Focus and Clarity: Sorted the next four weeks out.

Quality of Training: Just an easy session on my rollers, with a second session later before I go to bed.

Recovery: DOMS in hips and calves from Thursday's photoshoot is even more pronounced than it was yesterday, far worse than what I would feel after the first day back training after a break!

Appetite: I'm four weeks out from competition and I have NOT started "dieting". I was looked at in surprise when I mentioned this, after being asked about my "diet" on Thursday, because pizza and ice-cream and eating "like a normal person" is NOT the norm for competitors. But, I'm NOT "the norm" either, and what I'm doing is WORKING for me! I am an example of there being NO "one size fits all", that there is no "should" in anything, and that everyone has a "best" way of doing things specifically for THEM to get results!

Body Composition and Look: The light downstairs and upstairs is different, and I look different in both of them. You can see the definition REALLY well downstairs in the darker light - arms, midsection, hips, and legs are really coming out. Honestly, this is the BEST AESTHETIC condition I have ever been in in my life to date - and I'm only going to get BETTER (as I get leaner)! I am determined to maintain close to ~8% bodyfat henceforth (i.e. about what I am now or leaner!) - once I have gotten as lean as I possibly can and competed, etc. And I CAN. I WILL. Especially now that I have determined what nutritional method/s and training regime works best for me right now (I say "now" because it may change in the future, and then I will do then what works best for me at that time).

Other Notes: My current bottle of Erase runs out on 29 June. My current bottle of Alpha-T2 runs out on 9 July. As much as I hate to, I am going to wait until 17 July (i.e. after my competition) until I resume them all again.

Day 10: Expect things of Yourself!

Quote of the Day

"You have to expect things of yourself before you can do them." - Michael Jordan

Music Video of the Day

Sevendust - Hope

Training

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

Stretch 10 min.

Shoulders (40 sec between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 6-8
2. DB Lateral Raises 4 x 12
Superset B -
3. Seated BB Military Press 4 x 8-10
4. DB Hammer Raises 4 x 6
Triset -
5. DB Clean and Press 4 x 12
6. Single-Arm DB Lateral Raises 4 x 12 per side
7. Seated DB Rear Raises 4 x 12

Post-Weights Cardio - Stepper:
a. 5 min @ 9 floors/min
b. 5 min @ 10 floors/min
c. 5 min @ 11 floors/min
d. 5 min @ 12 floors/min

Stretch 10 min.

Comments

Sleep - Time and Quality: ~6 hours - getting closer and closer to normal and structure (finally).

Mood/Aggression: Sometimes the world smiles - this is one of those days . . . A lot of aggression when training, though - positive but angry fire fueling the session makes it definitely interesting . . .

Energy: Third day using the Blue Arctic Raspberry Assault - seems to get better by the day, honestly, and I've never had another preworkout give this when I am NOT using any other stimulants with it, or without having to up the dose past recommended (so this says a lot)! Yesterday my energy lasted ~12 hours, and I only faded once I forced myself to eat (I ate three solid meals last night in a 4-hour period - probably not the smartest thing to do, but had barely eaten all week).

Mental Focus and Clarity: It's all work and making arrangements for work today.

Stress: It's amazing what difference seeing and talking to much loved and missed friends (more often than not, it's not the place, but the people, that make a memory) can do in helping take the mind off stress.

Libido: Not even thinking about this today - it's almost time to put this away for a long while.

Joints: Left wrist has been aching constantly, even when I am not doing anything, and resistance training only exacerbated it, but I'll live.

Endurance: Speed endurance is picking up again - nice. General endurance is great.

Strength: Made it about strength with the main exercises today, and managed well.

Pump: Strong through anterior and lateral deltoids.

Vascularity: Through forearms and anterior deltoids.

Quality of Training: Got the stick only 90 seconds into HIIT, but pushed through the stabbing pain, and it actually wasn't as bad when I started sprinting. As with last week, the first couple of sprints were explosive, and 20 seconds was over before I realized it, with the last few faltering re pace, but handling the time . . . Resistance training was great - feels so good to be lifting heavier again. Left wrist ached quite a bit though (the downside of heavier weights), but kept pushing through (what is pain, pfft?!) The definition in my deltoids and arms was great as I was lifting (I'll take that when I'm relaxed, please (get leaner), LOL) . . . Increased intensity on the Stepper post-weights and found it to be relatively easy. Sweating a lot (and during HIIT), so still some fever and effects from Assault . . .

Recovery: My legs are fresh! I don't hurt. It's not the IGF-2, I know, so it has to be the Assault then - or my body is making good use of the extra sleep it's been getting.

Body Composition and Look: Feeling a little uncomfortable after last night - even though what I ate was pretty clean, my body did not tolerate being forced to eat it very well (got to do something about this issue soon - can't not be eating, even if I make up for it with BC+EAA and Muscle Gels).

Other Notes: So, first day of competition preparation. Start of dieting (ugh). An even newer modification (my own) of the Velocity Training Programme (from now on, my training will last no more than 90 minutes in TOTAL - including cardio, weights, and stretching) - simply because I'd rather be doing FIVE resistance training sessions instead of only three, and having separate days for each my Shoulders and Arms is definitely beneficial. 2011 is about ACCOUNTABILITY, so here it is.

Day 294: Update

Training

I've only done one 20-minute cardio session since Tuesday. Not only is my body being unresponsive to training, but it seems like it is using this week even more as a "Week Off" than it did the week immediately post-competition (where I still did two resistance sessions and five days of cardio) - this week I will have only done two resistance sessions and three days of cardio.

Not that I have been doing nothing - on waking it has been work, then study before very active night work, and then more study until I am too tired to concentrate.

Comments

Sleep - Time and Quality: I have been passing out ~0530 and waking between 1200-1300 the last few days. Too much sleep . . .

Mood/Aggression: I've been very stressed the last few days, and had more than my fair share of angry moments.

Energy: If I pushed the issue, the energy would be there to do what I have to, but the desire to push the issue is nowhere to be found . . .

Mental Focus and Clarity: I've just spent the last three days starting and working on an assessment I had SIX weeks before that to work on, and handing it in was a relief. Also started and completed another assessment - not due for another three weeks - this morning before going to bed, to "make up" for wasting all that time for the other one.

Stress: HIGH! Having that first assessment done is a relief, though. I definitely have to stop procrastinating my study, because when I get into it, I DO get into it. Time management is of the essence, especially as November approaches, because it's going to be one of the most - if not the most - busiest month of the year for me, with training, clients, study, and several other jobs.

Libido: My body has been very responsive, even when I'm not even thinking about it.

Joints: My knees have been better, although when I bend down it is still done slowly.

Endurance: My night work is pretty much go-go-go from the time I walk in to he time I walk out (and is probably more intense than most people's cardio re pace), and I haven't faltered this week, as I usually do towards the end of the week, especially on a Friday or Saturday night. I've also NOT used any stimulants and been slipping a PerformaStrip VB-12 on my tongue once during my work shifts.

Vascularity: Reasonable.

Body Composition and Look: The last three weeks have NOT gone to plan re nutrition and training (more comments below), and the last two weeks have taken the biggest toll on my body. Yes, I HAVE gained some bodyfat and I can see it - even a few pounds of extra WEIGHT make a HUGE difference on my short frame - and although I am NOT happy with it, I know that I have done it to myself, and so I accept it and move on, determining to LOSE it all again as fast as I can.

Eviscerate Smolder Notes: Finished my first tube of Eviscerate Smolder today, so each one lasts ~2 weeks, and have one more to go. The Eviscerate Smolder/Flawless combo has faded the burn marks on my stomach almost to nothing in only TWO weeks of use - by the end of four weeks, they will be GONE!

Other Notes: I started IGF-2 again today, and next week I will be starting CreaPure until I get some more NeoVar Recomped (which I never want to be withOUT again!) . . . As mentioned, the last three weeks have NOT gone to plan re nutrition and training - something I am NOT happy with, but know will only give me more determination and motivation to get back to where I was, eating and training as I should, need, and want to be to get the results I want. The last three weeks have given me time to reflect on the weeks leading up to and after the competition re what worked re nutrition, training, and supplementation, and what didn't . . . I am NOT a dieter - I never have been, and after the last three weeks of NOT following the "diet" that I set for myself has hit home more than ever that I do NOT have to diet or be stringent in my nutritional practices to get results if I continue to listen to my body and manipulate my daily nutrition to suit ME for results. I simply (and yes, this is embarrassing to admit) do not have the discipline with my diet as I do my training, and over the years I have learned to manipulate my training to "make up" for that - I generally also stay relatively lean, so that if I HAVE to diet for a week or so to get a little bit leaner, then I can and do. So yes, a few things that USED to work for me now do NOT, but I am finding ways around them so that I DO get the results I desire . . .

Review of Performance Enhancing Supplements' Alpha-T2

I've been using Alpha-T2 for nine weeks now. I've gone through two bottles and are currently on my third, and it's time to give a review on my experience . . . I want to thank Josh for giving me this opportunity and for supporting me in my US debut competition preparation (and yes, you got a mention in my Bio that they read at Finals)


What is it?



* Targets fat loss
* Increases fat burning and decrease fat storage
* Increases metabolism
* Optimizes thyroid activity
* No jitters or unwanted side effects

For the product write-up, please review Performance Enhancing Supplements: Alpha-T2.


Body Composition: 7/10. Pre-Alpha-T2 I was 118.2lb at 12.1% bodyfat. Post-Alpha-T2 I am 107lb at 8% bodyfat. So a loss of 11.2lb and 4.1% bodyfat. My rate of loss was just 5.7lb of fat and 5.4lb of lean body mass - most of that lean mass being food and water in the last week pre-competition when I actually DID diet strictly. However, there was a small amount of muscle loss - from my arms, which I am NOT happy about, given how hard I worked to gain that only a few months ago . . . Re girths, I lost two inches from my waist, hips and thighs, taking me back to my usual size re waist and about an inch bigger than usual everywhere else (and this will be back to normal in 1-2 weeks as well!), and 1-2 inches from all other areas of my body.

Fat Loss: 8/10. I lost 4.1% bodyfat, which averages out at a loss of ~0.5% bodyfat per week - this is the safe and recommended rate of fat loss, and considering the fact that I only dieted during the ninth week, is actually quite impressive. For more, see comments under "Body Composition" above.

Metabolism: N/A. Considering my caloric intake and activity level, I generally have a reasonable - most people say fast - metabolism. It did not change a lot using Alpha-T2, but since this is only a feeling and not fact, I cannot give a specific answer for sure. Let me tell you though, that my high calories did not seem to have much impact at all on my fat loss (i.e. I was able to effectively and successfully lose fat even at ~4,300 calories daily - except for the week-pre-competition).

Thyroid: N/A. Although I would have liked to see the changes in my Thyroid Hormone levels from pre to post-Alpha-T2, I did not have bloods done.

Stimulant Effects: 10/10. No unwanted "stimulant" effects such as jitters, crash, etc. were experienced, even though Alpha-T2 helped a little with the energy and focus, etc. of a stimulant.

Other Effects: 8/10. I was constantly thirsty and feeling like I was living inside a furnace for the majority of the time that I was on Alpha-T2.

Overall: 8/10. For the first seven weeks of my usage of Alpha-T2 I stacked it with Shred Matrix and DermaTherm (it definitely stacks with anything!), so therefore my results cannot be solely attributed to the Alpha-T2 alone. However, Alpha-T2 definitely made a difference to my progress - everything plays a part in the whole. To be honest, the change in diet over the last week (the only week that my calories did not average out at ~4,300 calories daily) did not make too much of a difference in the effectiveness of Alpha-T2 - it worked regardless of calorie/carbohydrate consumption. I was also very happy that Alpha-T2 worked WITH my body and not against it, like all the other thyroid boosting fat burners I have tried in the past. For a brand new company, Performance Enhancing Supplements have produced a winner that is going to be a staple in my future fat loss stacks!

Would I use again? Yes. I was originally going to use only ONE bottle, and I am on my THIRD! I am also going to be stacking this in the future with Erase, to see how that goes.

Would I recommend? Yes. Not all thyroid boosting products work for everyone. I am one of the rare few for whom Mitotropin does NOT work - it actually has the OPPOSITE effects with me than intended. Therefore, for those who want to use a "thyroid boosting fat burner", then I highly recommend using Alpha-T2. Alpha-T2 is like my IGF-2 (the only Growth Hormone booster that works with my body instead of against it), but for thyroid boosting fat burners.

Day 274: US Debut Figure Competition

Training

Pump-Up Pre-Pre-Judging (recovery = posing between supersets):
Superset A -
1. DB Clean and Press 2 x 12-15
2. DB Lateral Raises 2 x 12-15
Superset B -
3. Push-Ups (feet on floor, hands on DB) 4 x 10-12
4. DB Bent Over Rows 4 x 10-12
Superset C -
5. DB Bicep Curls 2 x 10
6. Alternate DB Bicep Curls 2 x 10 per side

Pre-Judging:
a. Quarter Turns
b. T-Walk

Pump-Up Pre-Finals (~30 sec recovery between supersets/trisets):
Triset A -
1. BB Military Press 4 x 10-12
2. DB Lateral Raises 4 x 10-12
3. Bent Over DB Rear Raises 4 x 10
Superset B -
4. Push-Ups (feet on floor, hands on DB) 4 x 10-1p2
5. Supinated BB Bent Over Rows 4 x 10-12
Superset B -
6. DB Concentration Curls 4 x 10 per side
7. Alternate DB Hammer Curls 4 x 10 per side

Finals:
a. Quarter Turns
b. T-Walk

Comments

Mood/Aggression: Pre-Judging, decided for some reason to add Muscle Sheen over my Dreamtan, and it did not turn out well, causing my good mood to turn sour (and add stress); Sean did a good job redoing all the work it undid - we had to rub it all off, because it streaked the Dreamntan and looked terrible. On top of that, seeing the condition of some of the other Figure competitors, I didn't feel like I was lean enough. Was exhausted after the Pre-Judging and was glad to get away for a while. Mood improved a bit for Finals, when I finally started having more confidence in myself and feeling at ease, because I finally got my pre-competition plan set out and done to perfection re Dreamtan reapplication, my 40-minute pump-up time (I need at least 40 minutes to get a decent pump and vascularity going, and what I did in the morning didn't cut it), putting posing suit on (and the Bikini Bite worked - for Pre-Judging it wouldn't stick well), etc.

Energy: After little sleep I woke shattered, not sure how I would be during the day. A bit lightheaded during Pre-Judging, completely drained afterwards, energy starting to appear just before Finals, when I took 2 caps of BLACK CATS.

Mental Focus and Clarity: I was paranoid about everything today.

Stress: HIGH!

Pump: Only Pre-Finals.

Vascularity: Came out for Finals - had on trackies and a polarfleece overtop, which caused a sweat during my Pre-Finals pump up, helping here (incidentally helping with definition as well).

Quality of Training: Pump-Up Pre-Finals was ~40 minutes, so I technically got a resistance session in today. Add to that all the posing I have done in the last 24 hours, and it's taken a small toll on my body.

Recovery: The next couple of days are going to be days OFF ALL training . . .

Body Composition and Look: 107 pounds at 8% bodyfat. I did it and got down to 8% bodyfat - the last week of actually dieting and training intensely, adding in four sessions of light and easy PM Cardio definitely did the job. Obliques came in nicely, although I feel like my stomach isn't flat enough (for me at any rate). The last week has made a definite difference re my midsection and tyre, with it pretty much gone. So, even though I don't FEEL lean [enough], apparently I am . . .

Competition Notes: I finished third in my class. I thought my placing was based on me not being lean enough and having enough definition, with my stage presence needing more work (I was shaking badly during all of my Quarter Turns and T-Walk, even though I was NOT consciously nervous). A bit more positive after talking with the Head Judge and two Figure Expert Judges after the Finals - their verdict: I had the best physique/figure/definition of any of the competitors in my class, but they felt that my make-up and earrings distracted a little from my figure (so basically, if I hadn't had such heavy eye make-up (including fake eyelashes - to bring my eyes out more is why I used them) and earrings, I would have probably WON my class!), as well as noting that I needed to smile more. So, stage presence was really the issue. Made me feel better, knowing it wasn't my physique that was the issue, but was quite surprised at the comment on my make-up and earrings, since I was only modeling off what I have seen in previous Figure competitions with heavy eye make-up and dangly earrings. MORE experience is definitely required to compete at higher levels, but for having only done a WEEK of dieting (the other competitors backstage were all talking about how hard their last 12-14 weeks of dieting have been!), and it having been my first real competition. I'm glad it's over, to be honest - a lot of hassle, stress, and money for a few minutes on stage, especially considering I'm not even sure I really want to compete, but needing to do SOMEthing since I have been an athlete so long and it almost feels naked to not have a sporting goal. So, some consideration to be done on whether or not I will be competing at Worlds will be done next week. Whether I do or not will NOT change my fitness goals, however, and I will still be working on getting as physiologically lean as I can, continuing to improve my fitness, shaping my body into a machine!

Other Notes: It's been nine weeks using Alpha-T2. Now that my competition is over, I do my Final Review over the next day or so.

Day 271: The Sixth Circle of Hell has been Entered

Training

HIIT Cardio:
a. 4 min jogging
b. 4 x 25 sec effort/35 sec rest
c. 4 min jogging
d. 4 x 25 sec effort/35 sec rest
e. 4 min jogging

Stretch 10 min.

Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 8 x 15
2. DB Lateral Raises 8 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on box) 8 x 15
4. Supinated BB Bent Over Rows 8 x 15
Alternate Set C -
5. DB Shoulder Press 8 x 15
6. Incline DB Rear Raises 8 x 15
Alternate Set D -
7. EZ-Bar Bicep Curls 8 x 15
8. Incline Dips 8 x 15
Alternate Set E -
9. Swissball Rollouts 2 x 15
10. Side Plank 2 x 30 sec

Post-Weights Cardio - Stepper:
20 min @ 11 floors/min

Posing/T-Walk Practice 10 min.

Stretch 10 min.

PM Cardio 20 min.

PM Posing Practice 10 min.

Comments

Sleep - Time and Quality: I'm not going to get a lot of sleep over the next few days.

Mood/Aggression: In and out and everything in between.

Energy: I am EXHAUSTED - I just want to sleep, but can't. Just doing everything because I HAVE to.

Mental Focus and Clarity: Not really there after training. I'm awake and feeling like I want to pass out and not in the mood to be thinking too hard - and it needs to be; I have TWO assessments due tomorrow!

Metabolism: Good.

Stress: Wisdom tooth is still up (and painful as fcuk), so stress has not gone anywhere.

Libido: This is going to have to wait until AFTER my competition!

Endurance: It's amazing what the body can do and what we can push it to do!

Strength: Weaker than even yesterday - I am so OVER this!

Pump: Was fine for the first couple of alternate sets - after that, I think the session just got too long.

Vascularity: Deltoid and bicep vascularity from the get go during resistance training - it happens like that from intense cardio pre-weights, so I'm thinking I may have to do a short and hard HIIT session the morning of my competition.

Quality of Training: HIIT was reasonable. The second set of efforts I really noticed a slowing of pace . . . Resistance training, I started out with a pale face, slowly gaining colour, only to lose it again. Got the sniffles second alternate set in as well. Everything hurt, and I was struggling just to stay motivated and not walk out. The only allowance or going easy was that I SHOULD have done eight alternate sets for abs, but I haven't included them on this day for the last two weeks, and I'd already been lifting weights for ~2 hours . . . Post-Weights Cardio was intense, but I was completely shattered by that time . . . Posing Practice was ok. I'm getting better, slowly . . . PM Cardio and Posing Practice is just an EFFORT . . .

Recovery: I am NOT ok!

Body Composition and Look: Midsection looked better this morning, but still not fine with it.

Other Effects: Thirsty as hell . . . And feel like I am burning up in a furnace . . . Again!

Other Notes: Used the last of my current bottle of Lipotrophin-PM this morning, and will run out of Bio-Mend on Friday - I'm not going to start another bottle of each, though; when I do, it will be next week . . . Being very good so far - today was a family dinner to celebrate a host of birthdays and anniversaries, and I didn't eat a thing; just had my MuscleGel and cleaned up. It gets easier after a while, and for once when it comes to food I'm listening to my HEAD and not what I feel like or think I can get away with (about time) . . . On that note, my MuscleGels are one of my primary forms of substance this week - those, peanut butter, chicken breasts, and BC+EAA . . .

Day 267: The Third Circle of Hell is a Shock

Training

Gym - "Pump" (1 min recovery between rounds):
2 rounds -
1. Clean and Press x 10
2. Lateral Raises x 10
3. Bent Over Rear Raises x 10
4. Push-Ups (feet and hands on floor) x 10
5. Bent Over Rows x 10
6. Bicep Curls x 10
7. Zottoman Curls x 10
8. Alternate Hammer Curls x 10 per side

Posing Practice 10 min.

Comments

Sleep - Time and Quality: Done.

Mood/Aggression: Started out positive and ok . . . Until I tried on my posing suit. Damnit, I am too fat, and the bottom doesn't fit - I need to lose another 1-2 (ideally ~2) inches from my hips (more notes under "Body Composition and Look")!

Energy: I am here, there, and everywhere, moving around like a whirlwind, wanting to just keep on going - yeah, I have energy.

Mental Focus and Clarity: Study some today.

Metabolism: Great.

Stress: After this morning, my stress has SKYROCKETED!

Pump: Not as good as it has been - needs to get a lot better this time NEXT week.

Vascularity: Have to work more on getting it to come out - nutrition is the key, because it didn't happen today.

Quality of Training: Wasn't really training today - just trying to figure something out for my "pump up" next Saturday.

Recovery: Good.

Body Composition and Look: 110.4 pounds at 9.1% bodyfat. I only lost 0.4% bodyfat this week - WITH perfect nutrition, hard and intense and high volume training, and sleep every night! Seriously; that just guts me! All that effort and discipline and for what?! I have to lose 1.1% bodyfat by next Saturday! . . . I look ok in clothes, back down to my usual size 0, but the posing suit bottoms are too small and I still have a tyre that gets cut into by my posing suit . . . FCUK! . . .

Other Notes: Only a couple more things left to do and get for next Saturday - doing tonight/tomorrow . . . After the revelations today, I've decided since there are six weeks after this competition until Worlds, every other week until Worlds is going to run as a week-pre-competition week, with nutrition and training kept strict on the other weeks . . . Tomorrow starts my week-pre-competition. I am going to have to add in some pm cardio a few days, and make resistance sessions even TOUGHER. SOMEthing has to happen to get me to competition shape! . . . Going to try and relax the rest of today. I need to work on more study assessments. Also get to travel a little and meet someone that's been a long time in coming . . .

Day 262: Competition Diet Starts Today!

Training

HIIT Cardio:
a. 4 min jogging
b. 12 x 25 sec efforts/35 sec easy
c. 8 min jogging

Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 10
4. BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10-12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunch 6 x 10
10. Hanging Straight-Leg Raises (hips to 90 degree flexion) 6 x 10

Post-Weights Cardio - Stepper:
a. 10 min @ 9 floors/min
b. 10 min @ 11 floors/min

Posing/T-Walk Practice 15 min.

Stretch 20 min.

PM Posing Practice 5 min.

Comments

Sleep - Time and Quality: Once again, passed out after a huge rush of sugar! Woke at a reasonable time as well.

Mood/Aggression: NOT happy with myself after last night's binge episode - damnit, Rosie, just because until now your training has carried you through, doesn't mean it's always going to be like that; everyone else is busting their ass and you need to start doing the same with your NUTRITION!

Energy: HELL YES!

Mental Focus and Clarity: Now that some training and work is done, today's focus is going to be on STUDY.

Metabolism: Good.

Stress: Two weeks left until competition. Two weeks of pressure - but good pressure.

Libido: High higH hiGH HIGH!

Endurance: Brilliant!

Pump: Continues to be great - the short recovery time definitely plays a huge part here.

Vascularity: The veins are starting to stay even after training - that's what needs to happen.

Quality of Training: HIIT run was good - even though I felt almost all the way through it like I could be sick (but wasn't, thank God) . . . Resistance training was good. Definitely figuring out what gets the pump high and the vascularity to stand out . . . Upped the pace in Post-Weights Cardio, sweat dripping off me . . . Posing Practice I did in the gym today. Started practicing WALKING in my heels as well - bit is a b*tch and difficult as hell to appear graceful and poised. My usual footwear is jandals or skatey shoes or running shoes, and trying to be graceful and feminine is HARD - sometimes I still do the 'tomboy' walk, LOL. But, I have some time, and by the competition, I should have it down - just got to remember not to be so tense and tight, and loosen up and have fun and smile, and pretend I don't look like a clown making an ass of herself . . .

Recovery: Great.

Body Composition and Look: Upper body is really starting to get a whole lot better. From waist down is another story, and the next two weeks is going to have to make a HUGE difference here!

Other Effects: I feel like I'm on FIRE!

Other Notes: Today officially starts my pre-competition run-through week . . . It also starts my DIET - yes, I know; everyone has been dieting for 10-14 weeks now, and I'm only just starting. I HAVE been trying, I'll say as much, and I'm constantly berating myself about how I should NOT let myself get beaten in the kitchen. The last two weeks will be the kicker though, and really tell the true story of what can be done in such a short period. I KNOW I can definitely get to and be at 8% bodyfat for this competition - whether or not I will be happy with it is something ELSE . . .

Countdown: The Next Three Weeks

INTENSE is the ONLY word that comes close to describing the next three weeks!

TRAINING

Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Thursday: 20 min Cardio + Stretch 20-30 minutes + Posing Practice 10-15 min

Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min + Post-Weights Cardio + Posing Practice 10-15 min

Saturday: HIT + Stretch 20-30 minutes + Posing Practice 10-15 min

Sunday: Day Off (but with Posing Practice 10-15 min)

NUTRITION

"...>100% discipline and dedication to diet and training..." So much for the diet part! Training has been awesome despite everything, but my nutrition has been real hit and miss and all over the place in a whatever whenever manner. Fortunately for me, it's predominantly my TRAINING that determines my leanness. But for competition and these last three weeks, it's time to go above and beyond anything usual and try something that is - although unconventional for me - practiced by many.

It's pretty much going to be a pre-competition-week diet for each of the next three weeks.

If I ever thought that it's been difficult up until now, my body is going to know otherwise!

Day 248: No More 'Getting Away With It'

Training

Day OFF.

Posing Practice 10 min.

Comments

Stimulant Effects: Alpha-T2 does not feel like a stimulant.

Metabolism: The high calorie/carbohydrate meals continued over the last week, and my body dealt with them reasonably ok.

Body Composition and Look: 10.1% bodyfat. So, instead of the 0.1% bodyfat loss per day of the last couple of weeks, it was 0.1% bodyfat loss over the entire WEEK! SHOCKING. And completely UNacceptable. Christine is right - there is no time left for doing anything BUT what I HAVE to do!

Other Effects: Haven't been as hot as I was, but still thirsty all the time.

Other Notes: From now on, there will be no more 'getting away with it because I usually can'; it's 'all or nothing' now - so it's going to be straight up RIGID DIET AND EVEN HARDER TRAINING!