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!

2013 | Day 27: WHAT'S BEST FOR ME

MOTIVATIONAL OF THE DAY

WHAT'S BEST FOR ME

Sometimes you have to take a step back and look at your life from an OUTSIDE perspective. You have to scrutinize every detail as if you were an OBJECTIVE observer. You have to analyze it as if you were an AUDITOR taking note of what should be kept and what areas need cutting back on or eliminating altogether.

Sometimes you have to start thinking about YOURSELF instead of everyone else.  You have to consider your own WELLBEING before you can truly be concerned with another’s happiness. You have to make sure YOU are in a place to be able to offer what it is you want to give.

You’ve considered everyone else and their ideals and dreams. Now it’s time to start considering your OWN. What is it that YOU want to do? What do you TRULY desire to be? Where is it that you see yourself in 10 years, 20 years, more? What path do you envision your life TAKING?

It’s time to stop thinking about what’s best for everyone else and learn to think about what’s best for YOU. Your soul ALREADY knows it. It’s time to start LISTENING. It’s time to start ACTING on your own dreams. It’s time to stop letting others dictate what path your life will follow. It’s time to start doing what’s BEST FOR YOU.

© 2013 Rosie Chee

TRAINING

Training a little different from original plan, but by no means any less intense.

This week re training:

Monday

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

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 10, 8, 8, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 8
8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 15 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 10 at 3.5 miles/hour

Stretch 20 min

Tuesday

Day OFF

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

Treadmill:
20 min @ Incline 10 at 3 miles/hour

Thursday


Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 6, 5, 4, 3
2. Skip 4 x 100 revolutions
TriSet A -
3. Close-Grip BB Biceps Curls 4 x 8
4. Dips 4 x 6
5. Skip 4 x 100 revolutions
TriSet B -
6. Alternate Incline DB Bicep Curls 4 x 20
7. V-Bar Tricep Push-Downs 4 x 6
8. Skip 4 x 100 revolutions
SuperSet B -
9. Swissball Crunches (270 to 180 degrees) 4 x 15
10. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 2 x 3 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 10 min @ Incline 10 at 3 miles/hour


Stretch 20 min

Friday

Session 1

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

Session 2

Legs (courtesy of Matt Schroedle):
QuadSet -
1. BB Back Squats 3 x 20 (last set jumping BB squats)
2. Swissball Back Extensions 3 x 15
3. Smith Machine Calf Raises 3 x 20
4. Alternate Side-to-side EZ-Bar Lunges 3 x 20
SuperSet -
5. Cable Leg Extensions 3 x 10 per leg
6. Seated Hamstring Curls 3 x 12

Stretch 20 min

Saturday

Full-Body (courtesy of Brent Potter):
1. Wide-Grip Pull-Ups 3 x 6, 5, 3
2. EZ-Bar Clean and Presses 3 x 6
SuperSet A -
3. Single-Arm Kettlebell Swings 3 x 15
4. Alternate Static DB Bicep Curls 3 x 5/4
5. Dips (one foot on swissball, hands on bench) 3 x 10
SuperSet B -
6. Seated Rope Rows 3 x 15
7. DB Squat to Hammer Raises 3 x 8
8. Single-Leg Push-Ups (hands on incline, feet on bench) 3 x 15, 15, 10
9. Alternate Static Incline Press 3 x 8/8/4
10. In-Out-Unders 2 x 8 per side

Stretch 20 min

Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr

Sunday

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: Only been getting between 2-3 hours sleep 90% of nights.

Mood: Was better starting the week out, but on and off, sometimes without reason at all.

Energy: Ok.

Stress: Very high.

Concentration: Been pretty good this week.

Body Composition: 9.4% bodyfat - down only 0.1% bodyfat from last week. Need to work on getting training back up to Maintenance (and nutrition better).

Quality of Training: Not been easy that's for sure. More work re legs than I personally prefer (and that my body responds well to). Ok though. Got to start doing a lot more RUNNING - come the end of February it's going to be time to start training in preparation for the Spartan in July!

Joints: Shoulders on and off, alternating between them re pain. Left wrist causing the most pain. A little in hips. Knees fine.

Nutrition: Back to Lean Gains 16-hour fast/8-hour feeding window and definitely feels better. Drinking more water as well, although still struggling to get in my full [UK] galleon - from next week.

Supplements: Basics only.

Overall Sense of Feeling: I will NOT be beat down! You can say what you want about me, but I know who I am and what I do, and those that TRULY know me know too, as does He, and that's what matters!

2013 | Day 20: NOT YET FINISHED

MOTIVATIONAL OF THE DAY

NOT YET FINISHED

Sometimes you can feel like everything is wrong, even if it is not. You can feel such a terrible ache and loneliness in your soul, even if you do not know why and know you are not alone. You can experience such a sense of loss, even if your life has not suffered tragedy. Sometimes what helps you sleep are the tears that fall, even if you don’t know why they are falling, or why they are so boundless in your soul. 

Sometimes what helps you get through the day is knowing that it will all work out, even if you don’t know why you are thinking such thoughts, because your life seems to be moving in the right direction. Sometimes what helps you smile is the smile of another and the touch of their soul against your own, even if you do not understand how they could have come to be so significant to you.

Sometimes you can feel like it could all end and it wouldn’t matter, even as you know deep down that such a mindset is unacceptable and holds no real truth. Sometimes we feel like this and there is not yet rhyme or reason, even as we might come to see it in retrospect, or come clean with ourselves and allow our soul to let go of what we have been holding onto or trying to control, or simply just to let it be and see what happens.

God knows your heart, what is going on with you, and He cares, but He lets it happen to see if we can see for ourselves, and just to give that gentle whisper of encouragement that we are strong enough to keep on going, that He is walking there alongside us, that our journey is far from over, because He is not yet done with us, using us in this world to make a difference and shine a light of hope for others, bringing Him glory, and in the midst of it, finding our true heart and self.

© 2013 Rosie Chee

TRAINING

Back on track this last week. Changed my training schedule up to allow for what has been going on, since it was not working trying to do what I was before...AND my body has changed yet AGAIN, making what used to work for me NOT after the last couple of months...As it has seemed to happen almost every year - finding something new to get it going again and continue making progress...

New training split looks like this:
Monday - HIIT + Shoulders/Hamstrings (40-50 min)
Tuesday - Day OFF
Wednesday - HIIT + Arms/Abs (40-50 min)
Thursday - Cardio 20 min
Friday - HIIT + Shoulders/Arms/Abs (30-40 min)
Saturday - Cardio 20 min + Full-Body (50-60 min)
Sunday - Cardio 20 min

So a shorter and longer resistance session, with a couple of the "usual". My body has responded to this pretty well so far, so going to stay at this until at least the end of February.

Also, just experimenting re post-weights cardio, adding in 20 minutes on the treadmill, albeit not running (since this kills my knees and lower legs - no more running on the treadmill for me!), but WALKING on an incline of 10-15 at a pace of 3-3.5 miles per hour. It may not seem like much, but my legs definitely feel it the next day, more than from an HIIT run. I have done this since Wednesday, experimenting re incline and pace, on and off in each session, and I will likely continue to keep manipulating this every time I do it. Going to give it a try for a month and see what happens.

This week re training:

Monday

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

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 9, 8, 7, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 10, 9, 8, 7, 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 10
8. Skip 5 x 100 revolutions

Stretch 20 min

Tuesday

Day OFF

Wednesday

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

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Bicep Curls 4 x 20
5. V-Bar Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Single-Arm Cable Bicep Curls 4 x 10 per side
8. Push-Ups (hands on single medicine ball under chest, feet on floor) 4 x 6
9. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 3 x 2 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 2 x 2 min @ Incline 15 at 3 miles/hour - 2 min @ Incline 10 at 3 miles/hour

Stretch 20 min

Thursday

Run 3 miles

Stretch 25 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. Behind-the-neck BB Military Press 3 x 6
2. BB Military Press 3 x 6
3. Alternate Single-Arm Plate Lateral Raises 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Close-Grip BB Bicep Curls 3 x 6
6. Dips 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 10
12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 10 at 3 miles/hour
b. 10 min @ Incline 15 at 3 miles/hour

Stretch 20 min

Saturday

Run 3 miles

Stretch 20 min

Weights (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 10, 8, 6, 4
2. Skip 4 x 100 revolutions
SuperSet B -
3. Hanging Straight-Leg Raises (toes to touch bar) 4 x 8
4. Skip 4 x 100 revolutions
SuperSet C -
5. Straight-Leg Raises (on Dips' bars - hips to 90 degrees) 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Swissball Jackknives 4 x 10
8. Skip 4 x 100 revolutions
TriSet A -
9. Push-Ups (hands on kettlebells, feet on floor) 3 x 8
10. Mountainclimbers 3 x 20
11. Skip 3 x 100 revolutions
TriSet B -
12. Single-Arm DB Row 3 x 8 per side
13. Side-to-side BOSHU Ball Touches 3 x 30
14. Skip 4 x 100 revolutions
TriSet C -
15. TRX XY 3 x 8
16. Plate Lateral Raises straight to Plate Hammer Raises 3 x 8
17. Skip 3 x 100 revolutions
TriSet D -
18.Alternate DB Hammer Bicep Curls 3 x 16
19. Dips 3 x 6
20. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr

Sunday

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: Have been having trouble going TO sleep, not falling asleep until between 0000-0130 usually, but then sleeping DEEPLY for a few hours. Days after resistance training have slept a little more and had more difficulty getting up.

Mood: Have been on and off, but making a real effort to keep a smile in my heart. Has been a little easier during the latter part of the week, especially as I allow myself to be human and make mistakes, and adapt more than I ever have.

Energy: I have been ok until the evening, going to be early, because I have felt too exhausted to do much else.

Stress: High.

Concentration: Had to work really hard at this the first half of the week, but then it was "mind over matter", and as my body started responding re training, have had more since.

Body Composition: 9.5% bodyfat (at 117.6 pounds) - down 0.7% bodyfat from last week (where I actually got up to 10.2% - close to the highest I have been in ~2 years!). Pleased that being back on track re training (and eating window re nutrition) has made all the difference.

Quality of Training: Has been different - not really used to the day on/day off re resistance training, but my body seems to be needing the longer recovery time, so it is getting it. As always, adapting as I listen to my body - my body can no longer be treated like a machine and the better I listen to it, the better my results will be.

Joints: My left shoulder has been giving me quite a few issues, hurting more OUT of training than IN, but doing ok. Right shoulder has been painful, especially with the Behind-the-neck BB Military Presses back in my training programme, but nothing UNmanageable. Left wrist has been playing up more of late as well. Hips, particularly left, have been stiff and at times painful to move. Knees are bearing.

Nutrition: Back on my 16-hour fast/8-hour eating window, which, along with training on track again, has made all the difference. ONE day a week I am allowing myself to extend my eating window to 12 or 16 hours, and that I consider a "cheat" (since it is outside of what works best). Struggling still to get in my galleon of water a day, but doing better at it.

Supplements: Have a few of my "staples" back, but primarily using Erase, MuscleGel Shots, RecoverPRO, Shred Matrix, and Vitamin C.

Overall Sense of Feeling: I am still learning. I am working on maintaining positivity, on casting out the feelings and emotions that suddenly arise that have no sense of belonging in where I am now. My life is truly blessed and I am focusing on those blessings and not letting myself forget what gives me joy. I have struggled, and still struggle, but I am done trying to figure out some things and are just letting them go, even if it has to be on a daily basis. I am back to being on track to being ME again.

2012 | Day 365: YOU ARE...

MOTIVATIONAL OF THE DAY

YOU ARE...

Sometimes it takes us a long time to realize that we actually are IMPORTANT to the world. Sometimes it takes us a long time to understand that we WORTHY of the blessings we have been given in this life. Sometimes it takes us a long time to awaken to the reality of what we MEAN to others.

You are more VALUABLE than you think. You are more PRECIOUS than you believe. You mean more to someone than you might ever KNOW. Just because you do not know does not make it any LESS true.

You are NOT alone in this life. There are people here who love you and want to walk WITH you. There are people who want to see you SMILE. There are people who want to give your dreams a chance of SUCCESS. There are people who believe IN you beyond anything you might ever fathom.

You are an ASSET to this world. You are a DIAMOND in the rough. You are a WONDER waiting to be uncovered. You are PERFECT in your imperfectness. You are flawed and your flaws make you BEAUTIFUL.

When you know all this life OPENS up in a million different ways. It holds far more POSSIBILITIES. It brings NEW meaning to the old. It births new BELIEF in potential for greatness. It creates a glow in your heart and surrounds your soul with LIGHT.

The light in your soul reflects in the world AROUND you. It seeps from you out into the universe and helps create a new kaleidoscope of MAGNIFICENCE. LET it happen…

© 2012 Rosie Chee

TRAINING

The last six weeks have not been the best as far as training. The start of December - ironically about the same time this year as last year, I had a week off because my body was screaming for it (not from injury though, which was ok), but it has been hell trying to get back into it. Training - when I have done it - has been different to my usual, and only 2-3 days a week compared to my 5-6 days. I know that things have to change and they will. Given that my body had not had a TRUE week off - or time off, if I am honest with myself - training (especially resistance training) since I started back training the second week in January this year, I'd say it's done pretty well to last the 11 months it did without breaking. All that aside, the month before my training was a little haphazard, I was doing the LEAST amount re intensity and volume that I have done all year, and it was a month that I MAINTAINED 8% bodyfat during, which is quite something!

OTHER NOTES

Sleep: Been doing far more of this lately than I have all year. The week before I had my week off training I ran out of/stopped all supplements except Vitamin C and saw a huge decline in energy, fatigued all the time, just getting home from work and passing out from ~2030 on, which is very unlike me.

Mood: The month prior to my week off I was pretty happy - some might almost say I was becoming relaxed and comfortable, which might be close to being true. I WAS a lot happier, even though work and personal events were pretty stressful.

Energy: Not been the best - combination of lack of stimulants and lack of training and too MUCH sleep.

Stress: Has been VERY high of late.

Concentration: A lot has been going on, and even when you give your body a break, your mind can NEVER take one - it's been a long and busy month, and that is not going to change heading into the new year.

Body Composition: Currently 119.8 pounds at 10.3% bodyfat - the HIGHEST body composition I have been in ~2 years. Until the week of Thanksgiving (19 November), I had MAINTAINED 8% bodyfat, and after my week without supplements (26 November to 2 December) had climbed to 9% bodyfat, to 9.6% bodyat after my week off (3-9 December), maintaining that for two weeks before gaining to where I am now. I feel so uncomfortable with myself right now, like I am inhabiting a stranger's body, and I am not proud of it. My body has actually changed in several ways over the last month, noticing a few "firsts" in it early this week, which was enough of a shock to determine to get back to where I was last month  - I feel like I "let myself go", something that is disgusting and UNacceptable to me. Having maintained 8% bodyfat for a month, I KNOW I CAN do it, and my body is going to HURT as I push it back there!

Quality of Training: Training - when it HAS been done - has been ok. Less volume (usually only 20-30 minutes) than usual, and much less cardio (20 minutes ~2 times a week, if that) than even HALF of my Maintenance training, but I'll get back there again. The week off (which has slowly become several weeks of "break"

Joints: Both shoulders, more left than right (although they have their days - right hurt more than left for the majority until recently) for the most part, and for the last couple of days lifting my left arm is AGONY. Left wrist has been having a few issues and range of motion has become limited there again. Some of the pain and issues re joints might be contributed to not having a break from training for so long (although the pain has been MORE over the last few weeks than when I WAS training) and lack of Erase (which always seems to make my joints so much BETTER).

Nutrition: A little worse than usual - definitely have noticed my appetite through the roof since my week off training, which indicates that perhaps some of the products I was using DID have some appetite suppression (or maybe that's just my training that used to do that too - many possibilities). My 16-hour fast/8-hour eating window has not been in effect as "strict" as I would usually enforce either - some from changes in schedule re training and work, etc., and I definitely notice how that affects me. One of the biggest changes re nutrition over the last few weeks, and one not intentional either, has been the fact that I have been barely drinking half a galleon of water a day - usually I make sure I have a galleon (if not more), but for some reason, it has been an effort TO drink, which is weird.

Supplements: Have not used anything but Vitamin C since 3 December really. Although I DID start using Alphamine when I "started back" training 10 December. Not notice much from it really - that said, NOTHING has been as it usually would be for me either. Have noticed re midsection the difference in NOT having both 7-KE and Erase (not drinking enough water, in conjunction of the lack re Erase, has not helped my body). My body has been "detoxed" of supplements adequately by now (although my nutrition would not have helped detox it in general), and it's more than ready to start back again (with everything else re usual for me in training, nutrition, schedule, etc.) next week!

Overall Sense of Feeling: There have been a lot of changes over the last month. Things have not been the best since 19 November, although there have been some wonderful moments and memories amongst the busyness and stress. We are ALL human and yes, it happens, but KICKING myself awake now and NOT allowing any more backward movement - that time is no longer welcome in my life! 2012 draws to a close on what can be seen as a "low" note re physique and some psychological, but on a "high" note in the way my life is unfolding. So, here's to the LAST day of being in this place, ready to start being ME again!

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 316: THE POWER OF YOUR SOUL

MOTIVATIONAL OF THE DAY

THE POWER OF YOUR SOUL

There is GREAT POWER in your soul. There is FAR MORE than you could ever possibly imagine hidden down in the depths of your soul. There is MAGIC WAITING to be released into the world and create the most wondrous experiences. There is such capacity FOR LOVE that we are so often not aware of until someone awakens in us the secret desire for it.

Even when a soul has suffered the greatest tragedies and been through the most terrible destruction, it has the power to pick itself UP and see the BEAUTY in life, that they are still ALIVE and have LEARNT so much, know the extent to which they can fall and not let themselves be completely destroyed, still having FORGIVENESS in their heart to let go and KEEP GOING.

There is MORE POWER in your soul than you can ever dream of. There are more DREAMS in your soul than you will ever know of, just waiting for the right time, the right moment, the right person to creep inside your heart and bring about their discovery. There is so much POTENTIAL in your soul, that when you have been through what you have and known what you do, loved the ones who brought your world crashing down around you, and then found your soul carried gently in the arms of one who seeks to protect you, you allow it to be RELEASED, given room to GROW and BLOSSOM.

ALWAYS be grateful, thankful for the people in your life, especially those of the past who have taught you so much and caused so much pain, for withOUT that your soul would never have been opened to the WONDER that is WAITING for you, the FREEDOM of the life you were MEANT to live and love, and the one who you now find walking BESIDE you.

© 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 15, 12, 12, 12 per side
2. Skip 4 x 150 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12, 10, 10, 10
4. Skip 4 x 150 revolutions
SuperSet C -
5. TRX XY 4 x 10, 8, 8, 8
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

Session 1

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 150 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 12, 12, 10, 10 per side
5. Rope Tricep Push-Downs 4 x 6
6. Skip 4 x 150 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 15
8. Overhead Rope Tricep Extensions 4 x 12
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

Session 2 (courtesy of Blake Donaldson)

HVT (45 sec on/15 sec rest):
4 rounds of -
a. Wall Throws (squat with medicine ball)
b. Push-Ups
c. Jump Squats
d. Plank (no flexion in elbows)
e. DB Hammer Bicep Curl to Shoulder Press

Wednesday

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

Stretch 20 min

Thursday

Skip x 1,000 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 30
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 20
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 20
8. Skip 2 x 150 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate 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 20 min

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 32 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. 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. DB Hammer Curls 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

Stretch 20 min

Session 2 (courtesy of Matt Hoeft)

HIT (little recovery between exercises):
SuperSet A -
1. Side-to-side BOSHU Ball Jumps x 3
2. Single-Arm DB Bent Over Rows x 3
SuperSet B -
3. Side-to-side BOSHU Ball Jumps x 3
4. Walking Lunges (with catch medicine ball, twist, and throw) x 3
SuperSet C -
5. Medicine Ball Slams (on BOSHU Ball)
6. Walking Lunges (with catch medicine ball, twist, and throw)
SuperSet D -
7. Burpees x 2
8. Walking Lunges (with catch medicine ball, twist, and throw) x 2

Stretch 5 min

Saturday

Run 3 miles

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Late nights and only sleeping a few hours, but had some of the deepest and most peaceful sleep I've had in a long time during the latter half of this week.

Mood: Ups and downs, as usual, but NOT letting anything take away my joy or smile!

Energy: Light-headedness has continued a lot this week, occurring at the most random of times, which is a little concerning but not too much. Have had high energy for the most part.

Stress: I have been able to relax a lot more than I ever cold - it's a wonderful feeling

Concentration: Week has not been as busy, even though it has, and concentration has been high.

Body Composition: 8% bodyfat - maintained for the third week in a row! Loving it and showing that I CAN, despite eating chocolate cake every night and not really sticking to the Lean Gains very well this week re 16-hour fast/8-hour feeding window (only a few days at this, the rest more the other way around)! Also 106.4 pounds - the lightest I have been in a while. Girths are changing ever so slightly, and I can see the peak and separation in my biceps better than ever, which is great.

Quality of Training: Shoulders have been suffering, but wrists have been ok. Training has continued to be less than Maintenance, but different, and so far it has continued to allow me to make progress, which has been interesting, and I shall continue on with this for a while longer.

Joints: Shoulders still painful, alternating between left and right re intensity of pain many days.

Nutrition: Not the best, but have felt ok this week.

Supplements: Started back on Erase and Alpha-2 again on Tuesday.

Overall Sense of Feeling: I am HAPPY! God has Blessed me in a way I never thought He would. My soul is so very relaxed and I have a sense of peace that others have commented on the difference and gradual changes that have been seen in me over the last few weeks. It has been something not seen in a lifetime, but very welcome, and I plan on holding onto it as long as possible!

2012 | Day 297: STRONG ENOUGH TO FACE LIFE

MOTIVATIONAL OF THE DAY

STRONG ENOUGH TO FACE LIFE

We are not always prepared for life. In fact, sometimes we can be so downright UNready for what it throws at us, so floored that we think we cannot possibly survive the out-of-left-field ball we suddenly find careening towards us at a million miles an hour, frozen in place knowing that it’s going to hit us or knock us out.

Whether you think you can or not, you are stronger than you think, and you have to TRY to catch that ball! Have confidence as you watch it arc and fall towards you. Work to position yourself as best you can, so that, even if it hits you, or hurts and causes immense damage on impact, you know that you WILL heal and recover.

Even if it knocks you flat on your back and you find yourself in darkness, unconscious for a time, when you open your eyes to the light, know that you have something deep within you that is stronger than any destruction life will try to create, that will rise to the surface when it is needed, in times of struggle and battle, giving you the means to get through whatever horror may face you.

When you watch that ball coming towards you, facing it without moving, and whether you catch it or it knocks you out, have the courage afterwards to take that ball and lob it right BACK at life.

You CAN take whatever life throws at you and you WILL walk away from it changed for the BETTER!

© 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 15, 12, 12, 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12, 12, 10, 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 12
8. Skip 4 x 100 revolutions

Stretch 20 min

Tuesday

Skip x 1,000 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 8 per side
5. Rope Tricep Push-Downs 4 x 5
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 10
8. Overhead Rope Tricep Extensions 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Stretch 20 min

Wednesday

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

Stretch 20 min

Thursday

Skip x 1,000 revolutions

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 10
3. Swissball Double-Leg Raises 2 x 15
4. Skip 2 x 100 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 100 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 15
12. Skip 2 x 100 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 100 revolutions

Stretch 20 min

Friday

HIIT Run:
a. 4 min jogging
b. 32 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 10, 6, 6
2. DB Arnold Press 3 x 6
3. Alternate DB Lateral Raises 3 x 15, 12, 12 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rope Crunches 3 x 15
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 15 per side
12. Skip 3 x 100 revolutions

Stretch 20 min

Saturday

Run 3 miles

Stretch 20 min

Sunday

HIT:
a. Skip 1 min
b. Side-to-side Plyometric Bench Jumps 1 min
c. Skip 1 min
d. Burpees (with push-up) 1 min
e. Skip 1 min
f. [High] Bench Step-Ups (right side only) 1 min
g. Skip 1 min
h. Mountain Climbers 1 min
i. Skip 1 min
j. Single-Leg Deadlifts (right side only) 1 min
k. Skip 1 min
l. Side-to-side Plyometric Bench Jumps 1 min
m. Skip 1 min
n. Burpees (with push-up) 1 min
o. Skip 1 min
p. [High] Bench Step-Ups (left side only) 1 min
q. Skip 1 min
r. Mountain Climbers 1 min
s. Skip 1 min
t. Single-Leg Deadlifts (left side only) 1 min

Stretch 20 min

OTHER NOTES

Sleep: Early and late nights this week, but still waking well before my alarms, although not getting UP until between 0500-0530 most days, body just wanting to lie there (and I have let it).

Mood: Has been up and down (no surprises there), but there IS a smile always there now.

Energy: Has been interesting - none of my sudden lightheadedness and exhaustion after eating this week (like last week), but have been feeling shattered by the time I get home after work, just wanting to (and most of the time, doing) eat before going to bed.

Stress: Unbelievably high this week, so much so that my wisdom teeth both came up [painfully] last night.

Concentration: It's been a challenging week, especially with all the additional stress, but I survived LOL.

Body Composition: 8% bodyfat - so lost a minimal 0.1% bodyfat, which is fine (being back at 8% bodyfat and comfortable in my body there's no complaints). Girths are all back to being symmetrical right and left re arms and legs.

Quality of Training: Have been feeling my knees during HIIT, moreso the last couple of times, but pushing through - LOVING the colder weather to run in (yes, I don't mind the frost). Resistance training has been ok - yesterday I DID do Behind-the-neck BB Military Press (because the Rear Flye was being used) and it caused a LOT of pain in both delts (especially right), so next week I am definitely staying AWAY from them! Even though training is still nowhere near Maintenance, it has been fine, the shorter sessions actually working in well with my working hours. Doing what I can, because NOT doing anything is NOT an option!

Joints: Shoulders have still been a nuisance, although the pain more manageable than it was the last couple of weeks. Wrists have been better too. Knees and hips are what are starting to bother me now, but nothing I can't handle.

Nutrition: Back on the 16-hour fast/8-hour eating window that my body responds best to - with the exception of Wednesday, where it was flipped the other way around. Food had been fairly clean this week, and the days where I have eaten just before passing out at night are the ones I have seen (and felt) the most difference in my body after. Only had a couple of days where not got my [UK] galleon of water in, and notice it the next day (especially when one of them was Wednesday - coincidentally my non-stop eating day LOL).

Overall Sense of Feeling: There have been a lot of changes made over the last week. I am so blessed and grateful for the people God has placed in my life, and at times have been overwhelmed that those I do not even know that well are willing to take the risk in supporting and helping me. God definitely is good and I have SO much to look FORWARD to! There is a smile in my heart and my soul has been stirred up, determined to step into the new as soon as I can!

2012 | Day 290: THE YOU HIDDEN INSIDE

MOTIVATIONAL OF THE DAY

THE YOU HIDDEN INSIDE

There is a you the world sees and another hidden deep down in the recesses of your soul - a you that rare few ever get to see and experience, because you trust few and do not like to let others close enough to allow any vulnerability, that you precious and protected, those allowed to glimpse and know it privileged indeed.

We hide ourselves away for many reasons. No one is the same and no one’s reason is the same. Sometimes we just do not know how to express or show what it is we are, struggling to find a way to others’ understanding. Sometimes we have been traumatized by past experiences, retreating because we never want to go through that again. Sometimes we use it as a defence mechanism, designed to keep people away because we are unsure how they would react to the reality of you. Sometimes it is just years of conditioning and we do not even know the reason, only now consciously aware that we do it.

Whether you do it because you are unsure how to express who you are or are scared to let the world peer inside your soul, opening up and allowing yourself the freedom to just be you without care, random and all-over-the-place as you might be, is not a bad thing. We should all feel free to be who we are, and if we do not, then we should reconsider where we are standing in life and who we are surrounded by, for those who accept and love you as you are have no issues with seeing you.

It takes time to realize that it’s ok to be you - as you are, no masks, no false smiles, no pretending to always be fine, no being “normal” as the world defines normal. It can be a shock to realize that there are those out there who might have glimpsed a small part of your soul and love it and want more, viewing you in completely different light than you see yourself, accepting the beauty and the monster that are part of you. It might amaze you to realize that there is someone out there who will love the you hidden from all but a few, desiring to know and see more than you allow.

Have no fear in letting your soul out. Life is a risk that we all take - if you always play it safe you will never know the exhilaration of flying, and if you never give life’s challenges and gambles a chance, you lose out on what could become the greatest and most precious things in your life.

© 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 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 12
8. Skip 4 x 100 revolutions

Stretch 20 min

Tuesday

Skip x 1,000 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 5
3. Skip 4 x 100 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 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Overhead Rope Tricep Extensions 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 10
12. Skip 4 x 100 revolutions

Stretch 20 min

Wednesday

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

Stretch 20 min

Thursday

Skip x 300 revolutions

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 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 8
7. Alternate DB Hammer Bicep Curls 2 x 20
8. Skip 2 x 100 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 8
11. Rear Flyes 2 x 15
12. Skip 2 x 100 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 8
15. TRX Leg Curls 2 x 20
16. Skip 2 x 100 revolutions

Stretch 20 min

Friday

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

Stretch 10 min

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 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 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 100 revolutions

Stretch 10 min

Saturday

Hiking and Free-Climbing

Image courtesy of Brent Potter

Sunday

Day OFF

OTHER NOTES

Sleep: Not been sleeping for long at all this week, waking after 2-3 hours most days, actually allowing the luxury of staying in bed and going back to sleep for another 2-3 hours on the weekend (which is nice, given that I don't do it often - and my body needs the recovery).

Mood: I've been happy this week. I am allowing myself to open up, and in doing so, having life open up before me, irony in the blessings and opportunities that have become, but appreciative and grateful for the smile and joy they give my heart.

Energy: On and off. After eating in the mornings this week I have suddenly been very light-headed, having to hold onto things as I walk around work, feeling like I was going to collapse or topple over. Then suddenly having bursts of bouncing around like an excitable puppy or a child at Christmas. Definitely confirming that I feel far better when training (or doing any exercise in general) on an empty stomach ("first thing"), although energy often rollercoasters later in the day.

Concentration: This has been a week of taking control, setting my "house" in order, and it's been a full-on task, but so very rewarding.

Body Composition: 8.1% bodyfat - so lost 0.2% bodyfat, and back to being at a body composition I am comfortable at. Surprised a little, because my training has not even come close to Maintenance and my nutrition has been far from "right", AND it has been the blue moon when I have drunk (earlier this week). That said, my shoulders HAVE been in a lot of pain this week, and as I discovered the last time, it seems that the pain stresses and takes more out of my body than one might think, helping re leaning, even if unintentional. Re girths, when I get leaner (like this) they become symmetrical re bust/hips, legs and arms, and my delts/arms are maintaining muscle as I lean out, which is great.

Quality of Training: HIIT Runs have been good, despite the sharp, stabbing pain in my shoulders every time I run...Resistance training has been a small battle, facials alternating between a smile/laugh to agony/pain as I enjoy it, my shoulders (and wrists) not considering me their best friend as I push them through when it might be better to give them time off. Have changed some of the way my resistance sessions are being done though, and this week did NO Behind-the-neck BB Military Presses, to help my delts re recovery (hoping), adjusting exercises for minimal aggravation to my shoulders (if possible), so that I can continue training without a break...Saturday's training was hiking (something I used to do all the time when I was at home, but have not done in the entire time I have been in the US - I have not done much of what I used to do back home since I have been here, but that is CHANGING!) and free-climbing, which was a blast, not realizing until it was mentioned that there was no pain in my shoulders (another bonus)...

Image courtesy of Brent Potter

Joints: The start of the week saw me barely able to lift my left arm, during training having to push it up with my right hand for any exercises that required higher lifting movement or such starting positions. Shoulders alternated on and off re intensity of pain and degree of range of motion throughout the week, but by the end of it, feeling like there are no issues with them. Left wrist has been experiencing pain and limited load ability, but not as bad as last week.

Supplements: Shred Matrix arrived earlier this week for me to start back on, and finished current of Alpha-T2 yesterday.

Overall Sense of Feeling: AWESOME! I am HAPPY! My soul, although in turmoil, has found stillness, the rare peace I get when I have faith that everything will be ok, accepting of life and making the moves to change all that I can, to allow me to grow more and become better, as He intends, no longer hiding inside the deep recesses of my soul, tentatively opening up to let the world see more of the complexity that is me.

ONLINE INTERVIEWS

FITOVERFAT.COM

Honoured to be given a Featured Interview on FitOverFat.com, another opportunity to share some of my story and acknowledge the wonderful people who have made such a difference on my journey.



To check out my interview, see: Rosie Chee Interview