Thread: 2012-2013: Sassy .. Let's see what happens!

good luck in chicago i love lake michigan

Sassy I basically did the same thing a year ago, I worked us so much overtime I had to stop working out for almost 2 years, it took a good 6 months to start feeling good again in the gym

Congrats on your move! I have foot problems as well, I just bought myself a pair of the new balance minumus and they feel so good, especially when my feet hurt.

Ill be following, I wanna learn

Muscle memory is a wonderful thing...you'll be back to crushing the weights in no time!

Originally Posted by Pony

Congrats on your move! I have foot problems as well, I just bought myself a pair of the new balance minumus and they feel so good, especially when my feet hurt.

Ill be following, I wanna learn

I use ASICS exclusively - they have enough support whereas Nike tends not to. I also use Powerstep OTC orthodics. The alternative was $600 custom orthodics. I love my Powersteps! I still notice some foot pain because I still walk to / from work averaging 2-3 miles /day, so not sure how I'm going to approach cardio - but all in good time!

Asics are great. I use Minimus by New Balance--which are good corrective shoes as well. Love to train calves with em!

Love my Chucks though lol


Good luck !!

10/6/12 - Sat

Thanks everyone - I can tell its going to take a little to get back on a schedule - my work schedule is still a bit squishy and I'm expecting a couple upcoming surges until I get settled. But it still feels so damn good to get in the gym. Today I decided to go down a little further south (blocks, not miles...) and start up my gym membership at XSport. There were also a couple shoe stores I wanted to hit as it gets colder I'm looking for a pair of good leather "riding boots" that will go over my calves. I actually found a nice pair so I'm really excited!

Then I finally got my butt out of the shoe stores and to the gym, it was nice to just get going. This particular gym has like 3 floors where you come in on the main level, go downstairs to the locker rooms and then up 2 flights (coming up next to the 3 story rock wall - kinda cool!). Hyuge cardio area and good weights area. All I see, however, is a 2 flight walk after leg day ... ugh! (And no I wouldn't ever sink to using the elevator.. that's admitting defeat!)

Training: Back / Bis

DeFranco WU - still very tight in the IT band.. damn that's gonna take some work!
Shoulder WU

lat pulldowns: 85/15 x 4
T-bar row: 45/10 x 5
Random BB rows
alt cable row x-over: 45/15 x 4 55/10 x 2
Dickersons: 50/15 x 4
super:
- Ezbar curl: 40/15 x2 50/10 x 2
- DB hammer curls: 30/10 x 4
hi-cable bis: 40/15 x 3
Super:
- random machine crunches
- fitball cable crunches: 100/20 x 4
- high fitball crunches: 15 x 4

10/7/12 - Sun

Training w/ a friend today so repeating Biceps:

Training: Chest / bis
shoulder wu
Incline press WU: 25/20 x 5
flat bench BB press: 65/15 x 3 95/10 x 3
Pec Deck: 60/20 x 2 75/15 90/10 x 2
Machine press (burn outs): 70/20 ... repeat to failure
super:
- ezbar curl 21's: 45/21 x 5
- DB hammer curl: 30/10 x 5
hi cable bis: 40/20 x 4
machine preacher: 30/25 x 4 - various combos of TUT

Originally Posted by sassy69

flat bench BB press: 65/15 x 3 95/10 x 3

Awesome! Im waiting for the day I can throw 45's on the bar...

Originally Posted by Pony

Awesome! Im waiting for the day I can throw 45's on the bar...

Lift and ye shall grow!


FWIW, I"m actually regularly getting my ass handed to me on lifts based on previous personal bests. But I"m working w/ a bum shoulder and a lot of conditioning & muscle mass lost. But its the journey and not the destination... just keep at it and you will end up where you want!

10/8/12 - Mon

Training at my complex so some limitation on leg eqpt available, but still expect to be doing the leg day shuffle tomorrow...

Training: Legs
De Franco wu
ATF Squats: bodywt/15 bar/15 65/20 95/15 x 4
leg press: 360/25 x 4
Super:
- good girl: 120/25 x 4
- bad girl: 120/25 x 4
leg ext:105/20 x 4
seated leg curl: 90/20 x 4

Abs:
- fitball cable crunch: 100/20 x 4
- kneeling cable crunch: 130/15 (front / left / right oblique) x 3
- various ab stuff

Originally Posted by sassy69

Lift and ye shall grow!


FWIW, I"m actually regularly getting my ass handed to me on lifts based on previous personal bests. But I"m working w/ a bum shoulder and a lot of conditioning & muscle mass lost. But its the journey and not the destination... just keep at it and you will end up where you want!

Me and "give up" dont get along so well. Great log, your numbers are motivating!

Originally Posted by Pony

Me and "give up" dont get along so well. Great log, your numbers are motivating!

You're guaranteed to win!

Good to see you back in action and glad you're liking Chicago. I'll be following along for sure.

Originally Posted by Anabolic5150

Good to see you back in action and glad you're liking Chicago. I'll be following along for sure.

Glad you could join the fun! It feels soo good to have sore muscles again (instead of sore joints...!)

10/9/12 - Tues

Training: shoulders / tris

shoulder wu
BB push press: bar/10 x 2 65/10 x 2
machine seated press: 50/20 x 2 60/20 75/15
upright rows: 50/15 x 4
DB front raises: 10/15 x 3
DB side raises: 10/15 x 3
reverse pec deck: 60/20 x 4
machine tri ext: 40/25 x 2 50/20 60/10
rope tri pressdown: 80/20 x 3
cable tri kickbacks: 20/15 x 3

Originally Posted by sassy69

10/6/12 - Sat

Tis a 2 flight walk after leg day ... ugh! (And no I wouldn't ever sink to using the elevator.. that's admitting defeat!)

Same here, especially not at the gym
Congrats on your move! Will be following along!

10/15/12 - Mon

Got a little sidetracked w/ figuring out what exactly I was trying to do since I was sans training partner after 3 days .. its easy to get spoiled. So I set a goal of being "photoshoot ready" by the Arnold Classic (end of Feb 2013). That's about 4 1/2 months off. I am also looking at doing a qualifier show in Physique somewhere in the Midwest in the spring. I found 2 shows in May that might be the target. It wwould be awesome to be able to hit one of the national shows this year. So as a starter, I dug up a training split from a dear friend circa 2006. It looks similar to Poliquin's German Body Comp - but basically giant sets at an aerobic pace. Initial goal is just to tighten up and lose some of the fluff and improve my conditioning. Diet is getting jump-started a bit w/ a keto-style to start the next couple weeks. I also need to do a little investigation on how to save my feet - feels like sore bursa.

AM cardio: 20 min stairmaster

PM: chest & bis
shoulder wu
incline DB wu: 25/20 x 3
Repeat 3x:
- DB incline press: 40/12 x 3
- DB fly: 25/12 x 2 20/12
- cable x-over: 40/12 x 3
Repeat 3x:
- machine preacher: 40/12 x 3
- ezbar curl: 45/12 x 2 35/12
- db hammer curl: 25/12 x 2 20/12

10/20/12 - Sat
Drove up to XSport / Piper's Alley - I'm LOVING this gym - except for ..ytf do they have ALL the leg eqpt together EXCEPT the leg extension, that is half a gym away and nestled in w/ all the upper body machines? Huh? Just adds a 50 m sprint into the super set. Ugh. STOOOPID!

Training - Quads

DeFranco WU
ATF squat: bodywt/20 bar/20 65/20 85/15
Giant sets repeated 3x w/ 1-2 min rest between each circuit
- leg press: 360/12
- hack squat: 25's/12
- (50 m sprint)
- leg ext: 90/12
Super - repeat 3x
- abductor:120/12
- adductor: 190/12
super - repeat 3x
- donkey calf: 400/20
- seated sliding calves: 250/20

10/21/12 - Sun

Training: Chest/Abs

shoulder wu
DB incline press: 55/10 x 2 50/12
machine incline press: 25's/15 x 2 35's/12
DB pullovers: 55/12 x 2 60/5 + 55/5
pec deck (focus on negatives): 50/20 x 2 70/10
super:
- lying leg raises: 15 x 3
- oblique v-ups: 15 x 3 x 2