been there. I'm going to continue reading this. When's your show?
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Sassy69: BB to Physique 2012
- Thread starter sassy69
- Start date
been there. I'm going to continue reading this. When's your show?
D-Lats
Registered
Are the massages you get like the deep tissue ones I see jay cutler getting? Do you find they actually stretch the fascia for new growth or just make you feel better?
katt
Registered
^^ Yeah I was curious as well about that.
Going back 15 yrs ago I dated a massage therapist and got a lot of deep tissue to help work w/ the sore muscles, get the knots out, etc. I train hard, I want to feel like I got worked over after a massage. I'm not there to feel better about myself and relax. Over the last 8 yrs or so I've had it more specifically in support of chiro work. I rotated my hips in 2003 which really jacked up my IT bands. Finally got that straightened out in 2005, but have continued to get my IT bands worked on. Also had shoulder problems over the years - right delt specifically. I had shoulder surgery in 2008. When I do a back workout, I end up w/ my right scapula getting pushed out, or a rib pushed out. Its all basically the fine adjustment muscles doing the work of the stabilizers and then everything gets out of whack. Lots of push/pull imbalance. So I usually beg my massage therapist to beat on me and then follow up w/ a good adjustment. More recently I've had a lot of tendonitis issues and get that worked on. I literally can't handle the pain of the usual intensity of my massages so I've pussed out a lot to just make it hurt less. And then get adjusted and go home and lay on an ice pack for a couple hours. Its miserable the next day, but the following day, a lot better.
Anyway - I look at my chiro & massage therapist as part of my competition prep. They keep my shit maintained so I don't lock up really bad. I've extensively upped my stretching / warmup and dropped my weights in favor of supersets. The focus of what I'm doing is very different from what I've done in the past 3 decades.
Ugh the last couple of days... allergies... no energy ... came very close to falling asleep on the drive home after work... several times.
Thus - Training:
25 min stairmaster @ home
Finally feel more normal today!
11/18/11 - TGIFnF!
So today, I walk into the gym and AC/DC is blasting. I'm like .. huh? My gym is usually overrun w/ music that makes you want to put on your iPOD and blast it to drown out the annoying noise. Apparently they started putting on one of the trainer's iPOD playlists and were getting a lot of positive feedback on it. It was truly the best workout I've had in years. Ozzie! Pantera! Rob Zombie! GnR! AC/DC! It just kept coming! AMAZING. Turns out Ozzie is great music to lunge to! Who knew??
Training: GBC: Leg day
DeFranco wu
A1: ATF squat: 135/6 x 3
A2: walking lunges: 10 lb plates/15 x 3
A3: leg ext: 80/25 x 3
B1: SLDL: 135/6 x 3
B2: lying leg curls: 80/12 x 3
B3: reverse hypers: 25 x 3
Cardio: 20 min treadmill
Thus - Training:
25 min stairmaster @ home
Finally feel more normal today!
11/18/11 - TGIFnF!
So today, I walk into the gym and AC/DC is blasting. I'm like .. huh? My gym is usually overrun w/ music that makes you want to put on your iPOD and blast it to drown out the annoying noise. Apparently they started putting on one of the trainer's iPOD playlists and were getting a lot of positive feedback on it. It was truly the best workout I've had in years. Ozzie! Pantera! Rob Zombie! GnR! AC/DC! It just kept coming! AMAZING. Turns out Ozzie is great music to lunge to! Who knew??
Training: GBC: Leg day
DeFranco wu
A1: ATF squat: 135/6 x 3
A2: walking lunges: 10 lb plates/15 x 3
A3: leg ext: 80/25 x 3
B1: SLDL: 135/6 x 3
B2: lying leg curls: 80/12 x 3
B3: reverse hypers: 25 x 3
Cardio: 20 min treadmill
Yep. Same here. I have Pandora and have my own gym music that I put on when I eat weights. I put it on, but the older folks dont like it. F-k em.
11/19/11 - Sat
Checked out a different gym - awesome eqpt - old school! Only stinker was that all the barbell chest/ benches were on the other side of the gym from the DBs. Makes for a stupid set up for supersetting chest.
Training: chest/back GBC
DeFranco WU
A1: DB incline press (45 degree): 40/6 45/6 x 2
A2: BB inclline press (45 degree): 60/12 70/12 x 2
A3: DB incline (30 degree); 30/25 x 3
B1: HS hi row: 90/6 x 3
B2: Tbar row: 45/12 x 3
B3: HS iso-row: 90/25 x 3
Checked out a different gym - awesome eqpt - old school! Only stinker was that all the barbell chest/ benches were on the other side of the gym from the DBs. Makes for a stupid set up for supersetting chest.
Training: chest/back GBC
DeFranco WU
A1: DB incline press (45 degree): 40/6 45/6 x 2
A2: BB inclline press (45 degree): 60/12 70/12 x 2
A3: DB incline (30 degree); 30/25 x 3
B1: HS hi row: 90/6 x 3
B2: Tbar row: 45/12 x 3
B3: HS iso-row: 90/25 x 3
Sassy, are these giant sets?
Yep - Time between is about 10 sec - basically as fast as I can move to the next station, pick up a different weight or readjust a bench. Its sort of annoying putting together 3 exercises w/o someone grabbing your eqpt! Or like this gym I was at yesterday -- awesome old school eqpt -- TWO donkeycalves! But for some dumbass reason all the DBs and benches are on one side, and all the BB benches are on the other. Huh??? I"m gonna run across the gym, hope no one screwed w/ my setup, jump on the bench and knock out sets, run back and do the next thing w/ 10 sec intervals? Damn! That counts as cardio too!
But yea.. so most of what I'm doing a la Poliquin's German Body Comp is supersets of 2 exercises w/ higher reps (E.g. 15-20) or these triples w/ pyaramid reps. Generally 10 sec between sets and 2 min between sequences.
Given I'm eating somewhere between 1000-1200 cals w/ low carbs - ~50 g /day, its an ass kicker.
anxious1
Registered
Sassy, look sexy as hell in the avatar.
Sorry to hear about the terrible setup in the new gym, yet that's awesome they have donkey calves. I haven't seen a gym with one of those in quite some time around here.
Sorry to hear about the terrible setup in the new gym, yet that's awesome they have donkey calves. I haven't seen a gym with one of those in quite some time around here.
Its just a Gold's I checked out w/ friends for something different. Might join - its like $15 /month. But my regular gym is totally decent. No Donkey calf tho. I guess luckily I've got big calves to begin with so not a critical thing for me. I'd pay $$$$ for a gym w/ a vertical leg press tho!
11/20/11 - Sun
Training:
Cardio: 25 min stairmaster
I've seen people use a smith machine as a "make do" vertical leg press. Probably not the easiest thing on the back, but they still manage to max out the bar with 45's and do their thing. I guess if they realized that the leg press machine had the 100 lb plates they wouldn't have to rack so much 45's, lol. Oh well...keep up the great work!
Just ordered the book!
Last week - some cardio - between the holidays, allergies and work things suffered.
11/29/11 - Tues
Training: GBC chest / back
DeFranco wu -- one plus - my right IT band loosened up some -- it was brutally tight last week
Repeat 3x, 2 min interval between each triple
A1: 45 degree incline DB press: 50/6 x 3
A2: 45 degree incline BB press: 65/12 75/12 65/12
A3: 35 degree incline DB press: 27.5/25 x 3
Repeat 3x, 2 min interval
B1: HS hi row: 140/6 x 3
B2: BB row: 95/12 x 3
B3: med rope cable face pulls: 40/25 x 3
Cardio: 35 min treadmill (angle: 9, speed: 2.5)
11/29/11 - Tues
Training: GBC chest / back
DeFranco wu -- one plus - my right IT band loosened up some -- it was brutally tight last week
Repeat 3x, 2 min interval between each triple
A1: 45 degree incline DB press: 50/6 x 3
A2: 45 degree incline BB press: 65/12 75/12 65/12
A3: 35 degree incline DB press: 27.5/25 x 3
Repeat 3x, 2 min interval
B1: HS hi row: 140/6 x 3
B2: BB row: 95/12 x 3
B3: med rope cable face pulls: 40/25 x 3
Cardio: 35 min treadmill (angle: 9, speed: 2.5)
anxious1
Registered
How you feeling sassy69? Getting back into the gym after a few down days?
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11/30/11 - Wed
Training: GBC Legs
DeFranco wu
A1: ATF squats: 95/6 x 3
A2: BB reverse lunges: 95/12 x 3
A3: Leg ext: 80/25 75/25 x 2
B1: lying leg curls: 140/6 x 3
B2: SLDL: 95/12 x 3
B3: reverse hypers: 25 x 3
Random:
- abductor: 150/20 x 3
- adductor: 150/20 x 3
Cardio: 10 min treadmill + 25 min recumbant bike
Training: GBC Legs
DeFranco wu
A1: ATF squats: 95/6 x 3
A2: BB reverse lunges: 95/12 x 3
A3: Leg ext: 80/25 75/25 x 2
B1: lying leg curls: 140/6 x 3
B2: SLDL: 95/12 x 3
B3: reverse hypers: 25 x 3
Random:
- abductor: 150/20 x 3
- adductor: 150/20 x 3
Cardio: 10 min treadmill + 25 min recumbant bike
Feelin' better & hittin' it!
IslandGirl
Elite Member
Hey Sassy! What's happenin'? How was your Thanksgiving? Just peeking in. Will be by more often.
Thanksgiving was nice - I haven't been out to a restaurant to eat in months and we were able to find a Mexican restaurant - I had no desire to eat more turkey - did that at the company celebration the week before.
Now just making the run into Christmas - work is kinda slow, but I'm very much looking forward to visiting my parents at their beach condo someplace warm! Right now just looking to dump mass
I'll start the tightening and such in a month or two. Probably not competing until summer.aminoman74
Banned Member
ALex is a great guy for prep work iv seen alot of his customers and they look great
12/5/11 - Mon
Wt still holding at 151 this morning. Still need to get some consistent cardio going. Some side projects and volunteer work kinda cutting into my usual scredule.
Training: GBC Shoulders / arms
shoulder wu
My right shoulder is kinda screwed up right now so shoulder stuff hurts.
A1: seated DB press: 30/15 40/15 x 2
A2: seated side laterals: 15/12 x 3
A3: bent over reverse flys: 15/25 x 3
B1: standing DB curls: 20/6 x 3
B2: cable BB curls: 60/12 x 3
B3: hi cable bis: 30/25 20/25 x 2
C1: rope cable tri pressdowns: 100/15 90/15 80/15
C2: rope cable OH tri ext: 70/15 60/15 x 2
C3: alt cable tri kickbacks: 20/10 x 3
Cardio: 30 min treadmill
Wt still holding at 151 this morning. Still need to get some consistent cardio going. Some side projects and volunteer work kinda cutting into my usual scredule.
Training: GBC Shoulders / arms
shoulder wu
My right shoulder is kinda screwed up right now so shoulder stuff hurts.
A1: seated DB press: 30/15 40/15 x 2
A2: seated side laterals: 15/12 x 3
A3: bent over reverse flys: 15/25 x 3
B1: standing DB curls: 20/6 x 3
B2: cable BB curls: 60/12 x 3
B3: hi cable bis: 30/25 20/25 x 2
C1: rope cable tri pressdowns: 100/15 90/15 80/15
C2: rope cable OH tri ext: 70/15 60/15 x 2
C3: alt cable tri kickbacks: 20/10 x 3
Cardio: 30 min treadmill
Sassy, can I ask why you dont put a compound in there for triceps, like close grip benches or dips?
Just pounding thru them last night. I had to get home to do some work (still up until 2 am....
). Also my right shoulder has been in various stages of fucked for the last year and it is particularly sore right now. Arm day is not a big deal for me as I've got decent development already, so I don't push it w/ my wide array of shoulder & elbow /wrist tendonitis issues.
Decent??? Holy shit the front double bi shot is ridiculous. Great job!Just pounding thru them last night. I had to get home to do some work (still up until 2 am....
Looking good!
Keep at it!
Keep at it!
U]12/7/11 - Wed[/U]
Cardio: 30 min treadmill -- thank god for my iPod!
Training: short leg day - mini nite of 100s
leg ext: 90/25 x 4
leg press (close stance): 360/20 x 5
atf squats: 95/20 x 5
Cardio: 30 min treadmill -- thank god for my iPod!
Training: short leg day - mini nite of 100s
leg ext: 90/25 x 4
leg press (close stance): 360/20 x 5
atf squats: 95/20 x 5
Cardio'ing my life away!
