I feel ya. I'm doing Spin twice a week on top of my already there cardio for my contest. It's making a huge difference in my look already and I'm 16 weeks out.
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Sassy69: BB to Physique 2012
- Thread starter sassy69
- Start date
Fell off the planet for a few weeks due to a slow-moving project. At the moment I'm looking to just dump the fluff from the last month of non-gym & holidays. Diet is back on & hookin' up the sauna suit cardio for a while.
1/2/12 - Mon:
AM: 25 min sauna suit cardio - stairmaster
PM: legs
DeFranco warmup
Triple: quads
- atf squats: 95/6 x 3
- bb reverse lunges: 95/12 x 3
- leg ext: 75/25 x 3
Triple: hams
- lying leg curl: 120/12 x 3
- DB SLDL: 35s/12 x 3
- reverse hypers: 25 x 3
- atf sq
1/2/12 - Mon:
AM: 25 min sauna suit cardio - stairmaster
PM: legs
DeFranco warmup
Triple: quads
- atf squats: 95/6 x 3
- bb reverse lunges: 95/12 x 3
- leg ext: 75/25 x 3
Triple: hams
- lying leg curl: 120/12 x 3
- DB SLDL: 35s/12 x 3
- reverse hypers: 25 x 3
- atf sq
Love the new avi Sassy .. Hot! 
very!!love the new avi sassy .. Hot!
Love the new avi Sassy .. Hot!
Wohoo! This was from my first shoot w/ a real fitness photog!
1/10/12 - Tues
Slow coming back - I did so good not getting sick over the holidays - 2 6 hr plane rides across the country and came out healthy as a horse. Walk into my office the first work day of the new year and I'm surrounded by a bunch of sickies... Thus I get the creeping crud. Anyway felt better today, and really hoping whatever I have doesn't turn into something bigger.
Training: German Body Comp - Chest / Back
shoulder wu x 3
Chest cycle:
- 45 degree incline DB: 45/6 50/6 50/6
- 45 degree incline BB: 65/12 x 3
- 30 degree incline DB: 30/20 x 3
Back cycle:
- lat pulldown: 135/6 165/6 150/6
- Hammer Strength iso-row: 180/12 x 3
- seated face pulls: 40/25 x 3
Cardio: 20 min stepmill
IslandGirl
Elite Member
Feel better soon! Sucks to be sick. Yuck!
Holy deltoids!
Love the smile and the pic. Get better
Love the smile and the pic. Get better
Sassy is HOT!
love her new avatar.
Hi Sassy,
I do not want to hijack you journal but since it said you were down sizing I thought I d ask you here. I have 33% Bodyfat ... and I have big legs ... fat and muscle obviously.
I saw on your log at the begining that you have a high rep range for workouts. To you recommend those higher rep ranges for a "down sizing" . I dont mean spot reducing
Thanks.
I do not want to hijack you journal but since it said you were down sizing I thought I d ask you here. I have 33% Bodyfat ... and I have big legs ... fat and muscle obviously.
I saw on your log at the begining that you have a high rep range for workouts. To you recommend those higher rep ranges for a "down sizing" . I dont mean spot reducing
Thanks.
IslandGirl
Elite Member
(((((Sassy))))) Where art thou???
Aww you guys are great! I've been battling what might've been bronchitis, I spent all day looking forward to getting into the gym. Not ready for lifting yet, but it was awesome to find all my usual gymrat buddies to chat w/ for a few minutes. That's probably one of the things I miss the most about the gym. Harder & harder to find these days.
2/3/12 - Friday
Well.. shit came back - still fighting congestion & coughing like I'm at 4 packs of Camels / day. BUT...
Training: 45 min cardio - treadmill (angle 9, speed 2.0)
2/3/12 - Friday
Well.. shit came back - still fighting congestion & coughing like I'm at 4 packs of Camels / day. BUT...
Training: 45 min cardio - treadmill (angle 9, speed 2.0)
Hi Sassy,
I do not want to hijack you journal but since it said you were down sizing I thought I d ask you here. I have 33% Bodyfat ... and I have big legs ... fat and muscle obviously.
I saw on your log at the begining that you have a high rep range for workouts. To you recommend those higher rep ranges for a "down sizing" . I dont mean spot reducing
Hey Harp! Well first things first - no such thing as spot reducing. The first source of changing your body composition is DIET. Since my personal goal right now is dumping some muscle mass, I dropped my protein at least by 1/3, and w/ a lot less time in the gym, I'm operating at lower calorie range as well. I also have a limitation on the weight I can lift due to some ongoing tendonitis issues. So all of this is contributing to my choice for German body comp. It is one way to promote functional hypertrophy. Its not going to build a lot of mass, but it is aerobic so it will contribute to your fat burning.
Here's a great article on functional hypertrophy from Charles Poliquin (who is also the German Body Comp guy)
Functional Hypertrophy for Athletes
I think its also good to alternate the types of training you do - periodization. So if you wanted to do some giant sets for 4-6 weeks to get things going and then switch over to a hypertrophy phase, e.g. 5x5, you're still getting in the bigger lifting, but more cyclical.
One day at a time! Wohoo!
Awesome dedication and discipline!
icecube789
Registered
hi,sassy,good luck.
^^ Thx!
2/13/12 - Mon
Ok .. unofficially back on the wagon. Officially is when I get in touch w/ Shelby and get my progress pix done. Egads I hate that part of prep. This week is easing back into the gym and seeing what still hurts or not. I can tell my shoulder is going to be an issue - it hasn't really changed in over a year. I may need to get it checked if I did actually redamage it a week before my last show in 2010. My good ol' elbow tendonitis is still an issue. Luckily my biceps are still reasonably well developed, but it still sucks when shit starts to hurt on a a stupid curl.
Training: back / biceps
Shoulder warmup:
front / angle / side DB raises: 7.5 lb/ 10 x 3 x 3
cable in/out: 20/20 x 3 x 4 (both arms, both directions)
Exercises today were more about just moving and getting the feel for the weights again. Because Monday is always a cluster fuck at my gym, no room on the floor for warmups, so kept it simple.
lat pulldowns: 105/20 x 4
close-grip cable row: 105/15 x 4
HS iso-row: 90 lb / side / 12 x 4
super:
- ezcurl bar: 40/20 50/15 x 2 40/20
- DB x-over hammercurl: 25/10 x 4
90 degree preacher curl machine: 40/20 x 3
2/13/12 - Mon
Ok .. unofficially back on the wagon. Officially is when I get in touch w/ Shelby and get my progress pix done. Egads I hate that part of prep. This week is easing back into the gym and seeing what still hurts or not. I can tell my shoulder is going to be an issue - it hasn't really changed in over a year. I may need to get it checked if I did actually redamage it a week before my last show in 2010. My good ol' elbow tendonitis is still an issue. Luckily my biceps are still reasonably well developed, but it still sucks when shit starts to hurt on a a stupid curl.
Training: back / biceps
Shoulder warmup:
front / angle / side DB raises: 7.5 lb/ 10 x 3 x 3
cable in/out: 20/20 x 3 x 4 (both arms, both directions)
Exercises today were more about just moving and getting the feel for the weights again. Because Monday is always a cluster fuck at my gym, no room on the floor for warmups, so kept it simple.
lat pulldowns: 105/20 x 4
close-grip cable row: 105/15 x 4
HS iso-row: 90 lb / side / 12 x 4
super:
- ezcurl bar: 40/20 50/15 x 2 40/20
- DB x-over hammercurl: 25/10 x 4
90 degree preacher curl machine: 40/20 x 3
2/14/12 - Tues
Day 2 in the gym... I was really short on sleep last night, so definitely noticed some dragass towards the end of the day at work. I was looking for gym motivation w/ some Motley Crue on the radio to the gym, pulled into a great parking spot at the gym, got out of the car, yawned, stretched .. turned around & got back in the car, pulled out, drove around the center median in the parking lot, then decided I needed to suck it up so I could sleep better tonite. Even more so I need to get the momentum going so the gym isn't "optional". I miss the regularity & looking forward to killing it every night. Hard to get back into that.
Anyway.. I also left w/ my ass kicked, doing the "Leg Day Shuffle" w/ my knees about ready to buckle.. YEA! Next time it will be my quads burning and not my knees exhausted....
Training: Quads dominant
20 min DeFranco wu --- dude this felt sooo good too! My lower back has been getting a little sore when I wake up.
atf squats: bodywt/15 bar/20 95/15 x 4
leg press: 270/20 450/15 x 4
leg ext: 110/15 x 4
standing alt leg curl: 20/20 x 2
Day 2 in the gym... I was really short on sleep last night, so definitely noticed some dragass towards the end of the day at work. I was looking for gym motivation w/ some Motley Crue on the radio to the gym, pulled into a great parking spot at the gym, got out of the car, yawned, stretched .. turned around & got back in the car, pulled out, drove around the center median in the parking lot, then decided I needed to suck it up so I could sleep better tonite.
Even more so I need to get the momentum going so the gym isn't "optional". I miss the regularity & looking forward to killing it every night. Hard to get back into that.Anyway.. I also left w/ my ass kicked, doing the "Leg Day Shuffle" w/ my knees about ready to buckle.. YEA! Next time it will be my quads burning and not my knees exhausted....
Training: Quads dominant
20 min DeFranco wu --- dude this felt sooo good too! My lower back has been getting a little sore when I wake up.
atf squats: bodywt/15 bar/20 95/15 x 4
leg press: 270/20 450/15 x 4
leg ext: 110/15 x 4
standing alt leg curl: 20/20 x 2
2/17/12 - Fri
So Tues was leg day. Wednesday was an off day where I did some relocation research (Seattle maybe??) related to work, then Thurs on the way to the gym, the minute I hit the highway, I discovered there was a fatal motorcycle accident 7 miles down the road, just north of the gym. 2 hrs later, I passed the accident site - nothing remaining but some flares on the road. Too tired by that time, so went home & crashed. The downside was sitting in the car for two hours just added to the DOMS and stiffness post leg day. Anyway, reminder about how important it is to be regular in the gym... conditioning can refer to many things!
Diving into the diet now too...
Diet:
M1: 1 whole egg + 3 egg whites (I use liquid egg whites) + 2 c spinach (blend it all together, make scrambled green eggs!)
M2: 4 oz ground turkey + sliced peppers
M3: forgot to eat
M4: 4 oz ground turkey + 1/2 c brown rice pasta + 1/4 c spaghetti sauce
M5: 3 oz chicken + 1/2 c pasta + (less than) 1/4 c spaghetti sauce
M6: 1 scoop casein + 1 tbsp PB
Training: Chest / tris
DeFranco wu ... damn this felt good!
shoulder wu x 3
super:
- 30 degree incline DB press: 50/12 x 4
- 30 degree incline DB fly: 20/15 x 4
HS low row: 45's / 10 x 3
cable x-over: 30/15 x 3 20/20 -- right shoulder not liking me on these
super:
- ezbar skull crushers: 50/10 x 2 40/15 x 2
- ezbar close grip press: 50/10 x 2 40/10 x 2
ezbar grip tri pressdowns: 100/20 x 3
Left shaking after this -- I find I have the strength, but I guess I still need to work on my conditioning. Part of the challenge is my right shoulder which really gets tired quickly. Kinda hoping its just all the time I've taken off. We'll see. The next step in the progression is to add cardio.
So Tues was leg day. Wednesday was an off day where I did some relocation research (Seattle maybe??) related to work, then Thurs on the way to the gym, the minute I hit the highway, I discovered there was a fatal motorcycle accident 7 miles down the road, just north of the gym. 2 hrs later, I passed the accident site - nothing remaining but some flares on the road. Too tired by that time, so went home & crashed. The downside was sitting in the car for two hours just added to the DOMS and stiffness post leg day. Anyway, reminder about how important it is to be regular in the gym... conditioning can refer to many things!
Diving into the diet now too...
Diet:
M1: 1 whole egg + 3 egg whites (I use liquid egg whites) + 2 c spinach (blend it all together, make scrambled green eggs!)
M2: 4 oz ground turkey + sliced peppers
M3: forgot to eat
M4: 4 oz ground turkey + 1/2 c brown rice pasta + 1/4 c spaghetti sauce
M5: 3 oz chicken + 1/2 c pasta + (less than) 1/4 c spaghetti sauce
M6: 1 scoop casein + 1 tbsp PB
Training: Chest / tris
DeFranco wu ... damn this felt good!
shoulder wu x 3
super:
- 30 degree incline DB press: 50/12 x 4
- 30 degree incline DB fly: 20/15 x 4
HS low row: 45's / 10 x 3
cable x-over: 30/15 x 3 20/20 -- right shoulder not liking me on these
super:
- ezbar skull crushers: 50/10 x 2 40/15 x 2
- ezbar close grip press: 50/10 x 2 40/10 x 2
ezbar grip tri pressdowns: 100/20 x 3
Left shaking after this -- I find I have the strength, but I guess I still need to work on my conditioning. Part of the challenge is my right shoulder which really gets tired quickly. Kinda hoping its just all the time I've taken off. We'll see. The next step in the progression is to add cardio.
YES!
I had updated my iPod and hit the awesome part of my playlist today - GnR, Joan Jett, Judas Priest, Marilyn Manson, Metallica... AWESOME!
2/18/12 - Sat
Diet:
M1: 1/2 c oats + 1/4 c berries + 1 scoop casein protein
M2: 1 1/2 scoop protein mix + 1 tbsp PB
M3: 4 oz ground turkey + 1/2 c brown rice pasta + 2 tbsp spaghetti sauce
<training>
"M4": 12 oz juiced veggies
M5: tbd
Training: Hams dominant
DeFranco Wu
SLDL: bar/20 135/15 x 4
BB side lunges: bar/30 65/30 85/30 x 3
BB reverse lunges: bar/30 85/30 x 4
lying leg curls: 90/20 x 4
seated leg ext: 80/25 x 4
Cool down:
- PVC pipe shoulder dislocations
- PVC pipe OH atf squats: 15 x 3
... ass kicked!
Heavy Metal Playlist ALWAYS >>> training & diet!
But it does wonders for making the training part more fun!
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LOL good guess!
