2012 | Day 125: Everyone falls apart...Inside I've changed...

MOTIVATIONAL OF THE DAY

You ARE Capable

Sometimes we look at ourselves and we DOUBT. We doubt that we can do what we want, seeing only the obstacles and letting our fears get the best of us. We doubt that we can overcome the obstacles, blinded by the now and where we are now and forgetting that the now is not what will be or has to be. We doubt that we have what it takes, forgetting that God does not place a dream in our hearts if we do not have the strength and tools to achieve it.

We need to STOP doubting! We need to start BELIEVING!

Believe that you CAN do it – you CAN achieve that goal, see that dream become real, be who you want to be! Believe that you CAN overcome the obstacles – they are only there to see how much you REALLY want it, to make you stronger and better, so that when you are finally where you want to be, you are the BEST you possible. Believe that you DO have what it takes – everything you’ve ever wanted, dreamed, or had a passion for comes from someWHERE, and you wouldn’t desire to achieve, see, be, or do those things if you didn’t have what it took to get there.

All your doubts as to why you’re not what you want to be, where you want to be, or doing the things you want to be are just EXCUSES. Get RID of those excuses and start BELIEVING IN YOURSELF that YOU ARE CAPABLE and JUST DO IT!

Quote for Reflection:

TRAINING

Day OFF

Probably NOT helping things re the way I feel and look right now by having today OFF, but I am having two days off ALL training this week, and today I decided to make one of them. Need it just to help me head, even if it doesn't help my head and makes matters worse re the mental beatings I cannot seem to stop giving myself at the moment. 'Tis true that the leaner we get, the harder we fall when it comes apart (I am definitely NOT proud of this week, but letting EVERYthing have a "Week Off") - I just have to make sure I can ensure another "miracle" over the next three weeks once I start training (and eating) properly re what my body loves and works for it again on Monday!

OTHER NOTES

Keep in touch with me on Facebook: Rosie Chee.

Day 289: Making Changes; Settling In

MOTIVATIONAL QUOTE OF THE DAY

"Do what you want to do for YOU." - Nick Smith

For the complete Motivational, review For YOU | WPM Women.

TRAINING

Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)

Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.

Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.

After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.

Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...

Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.

Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.

Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)

Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!

So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!

Day 358: Happy Christmas United States!

Quote of the Day

"One day at a time - this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering." - Unknown

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 50 sec effort/10 sec easy
c. 4 min easy

Stretch 20 min.

Comments

Sleep - Time and Quality: ~6 hours, which can be classed as slightly over normal for me.

Energy: I was energetic when I first work up for a few hours, but the last half of the day I have been falling back into fatigue, and think I even passed out for an hour on the couch.

Stress: Even on today of all days, still high in some areas.

Quality of Training: Ok.

Body Composition and Look: I am definitely holding water, and the reason has become apparent - it's not entirely due to my lack of water consumption over the last week. Today, of all days, and now, of all times, when it is such a rare event - sometimes being a female is a nuisance. Ah well, hope it's over quickly . . . My lack of RESISTANCE training has also made a difference on how my body looks and feels - just goes to show how IMPORTANT this is to me in my ability to maintain my leanness and physique, not just for health and fitness reasons. Looking forward to being back to a proper training schedule next week . . .

Other Notes: HAPPY CHRISTMAS UNITED STATES! It's my second White Christmas - yes, it snowed last night (and I was out shoveling this morning). As much as I enjoy the snow, next Christmas I definitely want to be back home in New Zealand - especially since my immediate family is expanding, and I don't want to miss out on the lives of my family and friends any more than I have already by being over here in the US. Until then, those I love and care for are in my mind and heart, and I look forward to being able to see them again. And in the meantime, it's time to make a fresh new start!

Day 334: Kick it!

Quote of the Day

"You have to live your life and you have to take the risk." - Salome, The Serpent Bride (Sara Douglas)

Music Video of the Day

Three Days Grace - World So Cold

Training

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 14 min jogging

Stretch 29 min.

Gym - Arms (30 sec recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 18, 10, 8, 8
2. Bicep Curls 4 x 10
Superset B -
3. Dips 4 x 6
4. Tricep Push-Downs 4 x 12
Triset -
5. Close-Grip BB Bicep Curls 2 x 6
6. Alternate Hammer Curls 2 x 10 per side
7. Close-Grip Flat BB Bench Press 2 x 6

Comments

Sleep - Time and Quality: Deep. Dosing Erase pre-bed has positive effects on sleep.

Mood/Aggression: Up and down and in between.

Energy: Energizer bunny.

Mental Focus and Clarity: I'm kicking back at study and getting this done!

Stress: Have a little faith - He's always watching and looking out for me.

Libido: Sure thing, boss

Joints: My joints are the best they have been in a long time.

Endurance: Great.

Strength: Half as short re recovery time from this session last week, and higher weights for most exercises, and quality of training not suffering, which is great.

Pump: PAINFUL!

Vascularity: High.

Quality of Training: HIIT Cardio was fine - definitely prefer running outside in the colder weather . . . Resistance training was great. Pushed myself, making it more intense by shortening my recovery periods . . .

Recovery: Body feels fine.

Body Composition and Look: Definitely noticing that midsection is looking leaner - love dosing Erase pre-bed.

Other Notes: Last day of Erase today.

Question of the Day

Are you one of those people that seize every opportunity and try to find the pleasure in the moment and will think about the consequences later?

Completing the Female Terminator's REMODEL

19 weeks since I started training again, ~6 weeks since I have been back at Maintenance training levels.

I have just competed in my debut US Figure competition, where I placed third. I had initially planned on competing at the Worlds in November. However, I have reconsidered, deciding that I want to do 1-2 more competitions before stepping up to the World stage (IF I decide I want to continue competing in this arena).

I was not as lean as I wanted to be for my competition, and there is NO reason for me NOT to continue on the intense preparation that has occurred over the last week or so to get to the leanest and ULTIMATE conditioning of my life! I am giving myself one month maximum to lose 1% bodyfat (the leaner one gets, the harder it is to lose bodyfat, and a slower rate of loss will also mean a higher rate of being able to maintain that leanness) and ~2 inches from each my hips, and thighs (since I have gained muscle mass in those areas, I am not sure how much I will actually lose with losing some muscle mass - although I don't mind some going from my legs) - a loss of 1% bodyfat is going to make a dramatic difference to my physique.

Matt Cahill at Driven Sports wants a female perspective on Triazole - I am logging my experience so that other women can see effects and have some idea of what to expect, etc. should they consider using this product.

I am also using Slin-Sane - this is replacing NeoVar Recomped as my nutrient repartitioner/insulin mimetic.

AND I am one of the privileged who get to try the new Eviscerate Smolder betas!

GOALS

* Body Composition of 7% bodyfat (or as lean as physiologically possible - I want to be able to use myself for an anatomy chart!)
* Maintain Resting Pulse of 30-32 beats per minute

I'm starting this log at:
* Body Composition of 8% bodyfat
* Resting Pulse of 32 beats per minute

TRAINING

Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio

Thursday: 20 min Cardio + Stretch 20-30 minutes

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

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day OFF

A second cardio session (either am or pm) will be added in 2-4 days a week as well.

My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I am not going to do any specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I train legs, I gain muscle mass despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.

I train first thing in the morning, since this is the most effective for me.

And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.

NUTRITION

I am going to be doing a week-pre-competition diet every second week. Every first week I will allow myself a cheat meal either once every 3-4 days or once a week (on my Day OFF), depending on how I'm feeling after training, etc.

I will be having 5-6 meals daily, 2-3 hours apart.

I will continue to drink 1-2 galleons of water a day, with the only other liquid that I consume re drinks being herbal or green tea.

SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1.

BC+EAA: 3-4 x 10.5-21 grams daily.

BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.

CreaPure: 2.5g 60 min pre-training and 2.5g immediately post-training.

EndoAmp Max: first thing, post-training, and pre-bed.

IGF-2: 3 caps first thing and 3 caps pre-bed.

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MuscleGels: 1-2 daily.

Organic VitaBerry: 5g first thing and 5 g post-Meal 1.

Slin-Sane: 1 cap 15-20 min pre-Meal 1, and 1 cap pre-bed (as well as 1-2 caps 15-20 min pre-meal containing high carbohydrates).

Topicals: Eviscerate Smolder applied post-shower once daily.

Triazole: 1 cap first thing and 1 cap 6-8 hours post-Dose 1.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

I'll also be using GlycoCarn-GPLC (4.5g ~60 min pre-training) and PlasmaJet (10 caps 1-2 hours pre-training) on and off.

COMMENTS

Please note that I may or may not comment on all the factors listed below in each 'update'.

Sleep - Time and Quality
Mood/Aggression
Energy
Mental Focus and Clarity

Stress
Immune System
Libido
Joints
Endurance
Strength
Pump
Vascularity
Quality of Training
Recovery
Body Composition and Look
Other Effects

So, going to be a lot of fun over the next four weeks!

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.

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!