Sassy69: BB to Physique 2012

[fatsopower]

4/25/12 - Wed

So today I sort of hit a wall in terms of food - starvin marvin within an hour of every meal. After chatting w/ Shelby about it, decided to do a cheat meal. So I used that as motivation to hit a crossfit class I'd been invited to check out. I threw down a small protein bar prior to the class because I was still starvin. Got down there, did the warm up, then when we started the "WOD", it went bad. Lots of joint tweaks. After 2 rounds of the 4, i decided I'm better off right now just sticking to stuff that is back in the gym ......

crossfit will get you if you're not used to it - it has nothing to do with strength, just using movements and pacing that your body is not used to. I always tell my crossfitting friends that I can beat them at anything as long as it doesn't involve pull ups or burpees!

btw, back in the day we used to just call them complexes - we did them about once a week - 10 movements/10 reps each/ 5 times through - the only thing that got us through those sessions was that we knew that we didn't have to do cardio on those days!

sorry for talking your ear off - just always enjoy stopping by to see how you're working it.

 

[sassy69]

^^ this is how we grow sometimes. Trying new things, in my opinion, is the only way to break out of a rut (if your in one I guess). At least you gained something from the cross fit experience.

I must have missed your diet entry. Are you on a Keto?

I've been trying new things for about 18 months now. The issue is that I have a specific target in mind that is time based, but w/ the limitations of where my body is now. So I'd need something that doesn't require a complete reconditioning of my body and won't introduce higher chance of injury in the process. Its not ideal, but for immediate needs, it is what it is. It does confirm that I will stick w/ what I usually do as opposed to trying to find "something better". That helps in terms of planning / scheduling of my training.

My diet has been the same for several weeks:

meal 1: 20 grams carbs (complex carbs like oats, etc.), 20 grams protein 8 grams fat
meal 2, 3,4: 10 grams carbs (fruit or veggies only), 20 grams protein, 8 grams fat
meal 5: 20 grams protein, 8 grams fat


Yes I know its very low and yes I don't recommend this for anyone else. Whether anyone agrees w/ it or not is not a concern I have. (just sayin before anyone else gets in on it.)

I do think its time for a refeed.

 

[sassy69]

crossfit will get you if you're not used to it - it has nothing to do with strength, just using movements and pacing that your body is not used to. I always tell my crossfitting friends that I can beat them at anything as long as it doesn't involve pull ups or burpees!

btw, back in the day we used to just call them complexes - we did them about once a week - 10 movements/10 reps each/ 5 times through - the only thing that got us through those sessions was that we knew that we didn't have to do cardio on those days!

sorry for talking your ear off - just always enjoy stopping by to see how you're working it.

Yep, I've done complexes a la Jovarek (e.g. T NATION | Rebuild Yourself with Complexes) and they are an ass kicker!

RE: Crossfit - I'm explicitly not interested in "outperforming" anyone in Crossfit. I've had my "big" days. I've leg pressed &powersquatted > 1000 lb. I've squatted 315, I've DL'd 315 I've benched 225, I've DB rowed 140, I've DB pressed 90 lb. I'm now what you call "old" so I can talk about "back in the day" and be happy with it. The issue w/ the "speed" measure of "performance" is the corresponding potential for injury and recurring occurrence of joint pain while executing any of it. So yea, ultimately that was the reason I opted out of Crossfit at the moment.

Its a transitionary period, and at the end of the day, it is what it is. I'd like to see some changes in how I train in the future, but right now its still just doign what I can do.

 

[Anabolic5150]

Just keep doing what works for you Sassy, and what is gonna be on the menu for the refeed????? LOL

 

[sassy69]

Just keep doing what works for you Sassy, and what is gonna be on the menu for the refeed????? LOL

Hey man! Gonna keep it simple. I'm not a big fan of a salt load and I'm fantasizing about sweet potato fries, but I just ran out of propane for my grill. I might swing it w/ oven instead. Decisions, decisions. Don't want to make it all about the food, but need some carbs. The guidance is 45 minutes, eat whatever you want, don't binge.

 

[Anabolic5150]

Sweet potato fries are awesome! And you know you can get a new full tank for the grill!! Lol

45 minutes for the refeed, I could eat a lot in 45 minutes. Whatever you have, enjoy it my friend.

 

[sassy69]

Sweet potato fries are awesome! And you know you can get a new full tank for the grill!! Lol

45 minutes for the refeed, I could eat a lot in 45 minutes. Whatever you have, enjoy it my friend.

The problem w/ refeeds is how full aftwards. LOL!

4/26/12 - Thurs

Worked a bit late supporting one of my clients and writing up some funny stuff about how fucked up another client is. Then got to the gym & plowed thru my workout before I started starving.

Training: Quads dominant

DeFranco wu

* all sets w/ ~45 sec rest interval *
Super:
- ATF Squats: bodywt/20 bar/20 95/20 x 4
- squat jumps: 5 x 4 --- my start towards some plyos
leg press (wide stance): 180/25 x 4
leg ext: 80/20 x 4
DB sumo squat: 80/25 x 4

Cardio: 45 min stairmaster (running out of time)

REFEED!
- non-gluten, non-everything herb & cheese pizza + chicken patty + grilled veggies
- low sodium sweet potato fries (baked)
- some junk --- don't want any more junk..ugh

 

[Anabolic5150]

Looks like a good day, refeed looks tasty. Now, back on the horse. Not too much time left!!

 

[sassy69]

4/27/12 - Fri --- today was completely off due to allergies. Ended up falling asleep in the afternoon and sleeping thru most of what would've been gym & cardio.

4/28/12 - Sat

Training: hams
DeFranco WU
SLDL: 95/20 x 8
BB reverse lunges: 95/10 (per side) x 6
lying leg curl: 80/20 x 2 ... bagged on these because me knees have been hurting
replaced with:
- cable kick backs: 30/20 x 3

Cardio: 10 min rowing + 45 min treadmill

 

[Curt James]

4/27/12 - Fri --- today was completely off due to allergies.

What do you take for your allergies?

Picked up some 24 hr OTC med from Care One at the local pharmacy and that takes care of it pretty well -- seasonal hayfever. It's been pretty bad recently.

Great journal.

 

[Anabolic5150]

Allergies suck, living in the allergy capitol of the free world doesn't help. I started using Alavert about a year ago, works wonders.

 

[gymdiva]

 

[sassy69]

What do you take for your allergies?

Picked up some 24 hr OTC med from Care One at the local pharmacy and that takes care of it pretty well -- seasonal hayfever. It's been pretty bad recently.

Great journal.

Thx Curt! Actually I don't really take anything for them unless its really bad. Most sinus meds either send me flying or groggy all day.

Allergies suck, living in the allergy capitol of the free world doesn't help. I started using Alavert about a year ago, works wonders.

Yea, they just suck.

Dork. LOL!

 

[sassy69]

Catching up -- busy weekend and just a lot going on in my personal life right now..planning another relocation, this time only half-way across the country instead of all the way. But still lots of details TBD. Frustrating & distracting.

5/1/12 - shoulders

Training: shoulders / rear delts
DeFranco wu -- stifffffffff IT band on the right side
shoulder wu
smith shoulder press: 95/20 75/15 x 4
Hs shoulder shrug: 180/20 x 4
ezbar body drags: 30/15 x 4
DB side raise: 15/15 x 4
bent over DB reverse fly: 20/20 x 3

Cardio: 55 min treadmill

 

[bigmike-7]

Sassy your the best. Your advice for my wife was awesome. I can tell you really know what your talking about. On top of that you look amazing. If anyone ever gets advice from sassy, consider yourself privileged.

 

[gymdiva]

Dork. LOL!

yes?

 

[sassy69]

Sassy your the best. Your advice for my wife was awesome. I can tell you really know what your talking about. On top of that you look amazing. If anyone ever gets advice from sassy, consider yourself privileged.

yes?

LMAO! 8cP

 

[sassy69]

Well, its official. I bailed on this show prep. Way too much up in the air right w/ a relocation and I can't focus on anything anymore. Going to take a step back, ease up the diet a bit and just work on shrinking for the summer. Still figuring out the next step.

 

[Anabolic5150]

You have a lot going on, take care of life stuff first. There will always be another contest, we all have your back here and will support any decisions you make. That's what friends are for.

 

[RockShawn]

We're with you sassy. Hope everything settles down for ya.

 

[gymdiva]

Well, its official. I bailed on this show prep. Way too much up in the air right w/ a relocation and I can't focus on anything anymore. Going to take a step back, ease up the diet a bit and just work on shrinking for the summer. Still figuring out the next step.

hmmm?