I got warm fuzzies when Rob Halford kicked out his Johnnie B Good... hot damn that is head slammin' music!
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Sassy69: BB to Physique 2012
- Thread starter sassy69
- Start date
I got warm fuzzies when Rob Halford kicked out his Johnnie B Good... hot damn that is head slammin' music!
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
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- 0
- Location
- Carlisle, Pennsylvania, USA
I knew it!
But as I think about it, maybe it would be better if I never see them... would hate to have the fantasy blown .LOLZ!
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
heavy's mission statement is, "To meet and exceed all expectations," though, right?
Good point! Ball's in Heavy's court.
Ouch....But as I think about it, maybe it would be better if I never see them... would hate to have the fantasy blown .LOLZ!
Probably true though...=)
Imagine if I'd posted the Chuck Berry version...
Now I feel old
2/19/12 - Sun
Morning duty at the kitty adoption center ... beyond cute. The adoption center is part of a local pet store, and they were doing doggy vaccinations as well today. So someone brought in 2 boxes of these adorable little beagle puppies... awwwwwwwwwwwwwwwwww! The cute factor was off the chain!
Diet:
M1: 1 omega-3 egg + 3 egg whites + 2 c spinach
M2: 1/2 c oatmeal + 1/4 c berries + 1 scoop casein whey
<training>
PWO: juiced veggies
M4: tbd
M5: tbd
M6: tbd
Training: shoulders / calves
DeFranco wu
shoulder wu: in/outs x 4 x 3
standing front BB press (focus on rear delt contraction): bar/20 x 5
standing front DB raises: 15/15 x 4
palm facing DB to rear delt contraction: 20/15 x 4
forward-leaning DB side laterals: 17.5/15 x 4
cable bent over reverse fly: 15/15 x 4
super:
- seated sliding calves (fast pace): 140/30 x 3
- seated plate-loaded calves (slow): 90/15 x 3
Now I feel old
2/19/12 - Sun
Morning duty at the kitty adoption center ... beyond cute. The adoption center is part of a local pet store, and they were doing doggy vaccinations as well today. So someone brought in 2 boxes of these adorable little beagle puppies... awwwwwwwwwwwwwwwwww! The cute factor was off the chain!
Diet:
M1: 1 omega-3 egg + 3 egg whites + 2 c spinach
M2: 1/2 c oatmeal + 1/4 c berries + 1 scoop casein whey
<training>
PWO: juiced veggies
M4: tbd
M5: tbd
M6: tbd
Training: shoulders / calves
DeFranco wu
shoulder wu: in/outs x 4 x 3
standing front BB press (focus on rear delt contraction): bar/20 x 5
standing front DB raises: 15/15 x 4
palm facing DB to rear delt contraction: 20/15 x 4
forward-leaning DB side laterals: 17.5/15 x 4
cable bent over reverse fly: 15/15 x 4
super:
- seated sliding calves (fast pace): 140/30 x 3
- seated plate-loaded calves (slow): 90/15 x 3
So how does eating like a rabbit feel like
So how does eating like a rabbit feel like
Hey Nails! Its a holiday, didn't get the the regular meals yet!
2/21/12 - Tues
What a messed up day - I've got viruses or my some shit on both my work & home laptops. Just had the IT guy clean up the work laptop & now i can't find any of my files. Some days I just get tired of it all.
Anyway, was looking forward to hitting the gym.
Diet: as usual
Training: back & bis
shoudler wu
lat pulldowns: 105/20 120/15 x 4
DL: 135/15 x 5
HS iso-row: 180/20 x 4
x-over 1 arm cable rows: 40/15 x 5
super:
- ezbar curls: 50/15 40/20 x 4
- DB hammer curls: 25/10 x 5
seated alt DB curls: 20/10 17.5/10 x 3
2/24/12 - Fri
OK, so took a few days to get back. Dealing w/ some damn virus issues again. My knees were a little iffy doing squats, and that sorta got me what I suppose we could call pre-exhausted, because I just started feeling like I was going to drop under the weight. So I opted to drop the weight a little & up the reps. Left the gym w/ the Leg Day Shuffle!
Training: Quads dominant
DeFranco wu
atf squats: bodywt/20 bar/15 95/20 115/15 135/5 135/7 135/8
leg press: 360/25 x 4
leg ext: 100/20 100/15 x 4
lying leg curl: 100/15 x 4
OK, so took a few days to get back. Dealing w/ some damn virus issues again. My knees were a little iffy doing squats, and that sorta got me what I suppose we could call pre-exhausted, because I just started feeling like I was going to drop under the weight. So I opted to drop the weight a little & up the reps. Left the gym w/ the Leg Day Shuffle!
Training: Quads dominant
DeFranco wu
atf squats: bodywt/20 bar/15 95/20 115/15 135/5 135/7 135/8
leg press: 360/25 x 4
leg ext: 100/20 100/15 x 4
lying leg curl: 100/15 x 4
2/25/12 - Sat
Training: chest & tris
shoulder wu x 3
super:
- incline DB press: 45/20 x 3 35/20
- incline DB fly: 22.5/15 x 4
machine (flat bench equivalent) chest press: 50/15 x 4
cable x-over: 30/15 x 4
attempted to super the x-overs w/ close stance push-ups but my right shoulder wasn't going for it
Super:
- rope cable tri pressdowns: 100/20 x 2 90/20 x 2
- OH rope cable tri ext: 70/20 x 4
Cardio: 20 min stepmill
Training: chest & tris
shoulder wu x 3
super:
- incline DB press: 45/20 x 3 35/20
- incline DB fly: 22.5/15 x 4
machine (flat bench equivalent) chest press: 50/15 x 4
cable x-over: 30/15 x 4
attempted to super the x-overs w/ close stance push-ups but my right shoulder wasn't going for it
Super:
- rope cable tri pressdowns: 100/20 x 2 90/20 x 2
- OH rope cable tri ext: 70/20 x 4
Cardio: 20 min stepmill
Gymgirl130
Registered
Don't you just hate computers I just had to get my cleaned the other day because of problems. Going to the gym always makes up for a bad day! keep up the good work
Thx
2/28/12 - Tues
Training: hams dominant
DeFranco wu
DB SLDLs: 30/20 x 5
bar SLDL (shin to quad ROM): 95/20 x 5
super:
- walking lunges (bodywt): 40 steps x 4
- Plie' DB squats: 60/10+10 (means I had to take a 30 sec breather half way thru each set of 20)
leg ext: 90/15 x 4
Cardio: 30 min recumbant bike
2/28/12 - Tues
Training: hams dominant
DeFranco wu
DB SLDLs: 30/20 x 5
bar SLDL (shin to quad ROM): 95/20 x 5
super:
- walking lunges (bodywt): 40 steps x 4
- Plie' DB squats: 60/10+10 (means I had to take a 30 sec breather half way thru each set of 20)
leg ext: 90/15 x 4
Cardio: 30 min recumbant bike
Definitely felt it tonight! Needed to do my lower body warmup just to make sure I don't lock up!
2/29/12 - Wed
Training: shoulders / abs
DeFranco Wu (it FELT like I did hams yesterday!)
shoulder wu x 3
standing OH press: bar/20 x 3
short ROM side raises: 17.5/15 x 4
front DB raises: 15/15 x 3
side DB raises: 15/15 x 3
bent over reverse cable flys: 15/20 x 4
super:
- lying leg raises: 20 x 4
- oblique V-ups: 15 x 4
kneeling cable crunches: 100/20 x 4
Cardio: 35 min treadmill
3/1 - 30 min treadmill
3/3 - quads
DeFranco WU
shoulder wu x 3
Javorek DB Complex 1 (x 3):
- DB upright rows: 10/6
- DB high pull snatch: 10/6
- DBs squat push press: 10/6
- DB high pull snatch: 10/6
- DB bent over row: 10/6
(lower back started hurting)
ATF Squat: bodywt/20 x 2 bar/15 95/15 x 3
leg ext: 80/20 x 4
Cardio: 30 min treadmill
3/3 - quads
DeFranco WU
shoulder wu x 3
Javorek DB Complex 1 (x 3):
- DB upright rows: 10/6
- DB high pull snatch: 10/6
- DBs squat push press: 10/6
- DB high pull snatch: 10/6
- DB bent over row: 10/6
(lower back started hurting)
ATF Squat: bodywt/20 x 2 bar/15 95/15 x 3
leg ext: 80/20 x 4
Cardio: 30 min treadmill
3/4 - Sun
OK, so reset back to square one. The hard part was sending "progress pix" to my trainer. O.M.G. We'll just leave it at that. Not going to post anything any time soon. My weight is up around 165 right now. Probably due a lot to frustration w/ my job, my life, the recent results of the first Pro Physique show. The funny thing is that we're back to what I was trying to avoid in the first place - how to prep for a show by NOT training. Seems its the only way. OK I got nothing left to argue w/ and just do it. Here's the diet again - same as I started trying back in October:
5 meals per day:
meal 1: 20 grams carbs (complex carbs like oats, etc.), 20 grams protein, 10 grams fat
meal 2, 3,4: 10 grams carbs (fruit or veggies only), 20 grams protein, 10 grams fat
meal 5: 20 grams protein, 10 grams fat
you don't need to count the protein and fat in the oats, or the carbs and protein in fat sources like nuts / nut butters, etc.
So roughly 100g protein per day, 50g carbs (30 from fruits and veggies) and 50g fat.
Support sups are generally:
- multi
- hoodia (seems to work for me after a while)
- 2 x 3 g EFA
- joint support
- thermo
Target cardio at 30 min / day to start. It will be some sort of steady state as my knees never seem to handle HIIT. I may try some bike HIIT and see how it goes. I do have worry about too much steep angle treadmill cardio because it tends to aggravate my plantar fasciitis (which hasn't been an issue for a while now!) So I'd be leaning towards more stepmill than anything w/ stairmaster (at home) as my fall back. I've also verified the value of my beloved Joe Defranco warmups.
OK, so reset back to square one. The hard part was sending "progress pix" to my trainer. O.M.G. We'll just leave it at that. Not going to post anything any time soon. My weight is up around 165 right now. Probably due a lot to frustration w/ my job, my life, the recent results of the first Pro Physique show. The funny thing is that we're back to what I was trying to avoid in the first place - how to prep for a show by NOT training. Seems its the only way. OK I got nothing left to argue w/ and just do it. Here's the diet again - same as I started trying back in October:
5 meals per day:
meal 1: 20 grams carbs (complex carbs like oats, etc.), 20 grams protein, 10 grams fat
meal 2, 3,4: 10 grams carbs (fruit or veggies only), 20 grams protein, 10 grams fat
meal 5: 20 grams protein, 10 grams fat
you don't need to count the protein and fat in the oats, or the carbs and protein in fat sources like nuts / nut butters, etc.
So roughly 100g protein per day, 50g carbs (30 from fruits and veggies) and 50g fat.
Support sups are generally:
- multi
- hoodia (seems to work for me after a while)
- 2 x 3 g EFA
- joint support
- thermo
Target cardio at 30 min / day to start. It will be some sort of steady state as my knees never seem to handle HIIT. I may try some bike HIIT and see how it goes. I do have worry about too much steep angle treadmill cardio because it tends to aggravate my plantar fasciitis (which hasn't been an issue for a while now!) So I'd be leaning towards more stepmill than anything w/ stairmaster (at home) as my fall back. I've also verified the value of my beloved Joe Defranco warmups.
I just got done putting together my food for tomorrow:
Meal 1: 1/3 c oats + 20 g protein mix (a little less than a scoop) - suspect I will switch the protein to a whole egg + egg whites to get in the fats.
Meal 2: 2 whole eggs + 2 egg whites + 2 c spinach (blended = green scrambled eggs) + 1 carrot
Meal 3: 3 oz ground turkey + 2 c broccoli + 1 oz almonds (Will add a smal piece of fruit - gotta see what is available)
Meal 4: 1 can tuna + 1 c spinach / celery / carrots / cucumber + 2 tbls basalmic + oil
Meal 5: Most likely casein protein mix + PB.
Meal 1: 1/3 c oats + 20 g protein mix (a little less than a scoop) - suspect I will switch the protein to a whole egg + egg whites to get in the fats.
Meal 2: 2 whole eggs + 2 egg whites + 2 c spinach (blended = green scrambled eggs) + 1 carrot
Meal 3: 3 oz ground turkey + 2 c broccoli + 1 oz almonds (Will add a smal piece of fruit - gotta see what is available)
Meal 4: 1 can tuna + 1 c spinach / celery / carrots / cucumber + 2 tbls basalmic + oil
Meal 5: Most likely casein protein mix + PB.
I just got done putting together my food for tomorrow:
Meal 1: 1/3 c oats + 20 g protein mix (a little less than a scoop) - suspect I will switch the protein to a whole egg + egg whites to get in the fats.
Meal 2: 2 whole eggs + 2 egg whites + 2 c spinach (blended = green scrambled eggs) + 1 carrot
Meal 3: 3 oz ground turkey + 2 c broccoli + 1 oz almonds (Will add a smal piece of fruit - gotta see what is available)
Meal 4: 1 can tuna + 1 c spinach / celery / carrots / cucumber + 2 tbls basalmic + oil
Meal 5: Most likely casein protein mix + PB.
Meal 1: 1/3 c oats + 20 g protein mix (a little less than a scoop) - suspect I will switch the protein to a whole egg + egg whites to get in the fats.
Meal 2: 2 whole eggs + 2 egg whites + 2 c spinach (blended = green scrambled eggs) + 1 carrot
Meal 3: 3 oz ground turkey + 2 c broccoli + 1 oz almonds (Will add a smal piece of fruit - gotta see what is available)
Meal 4: 1 can tuna + 1 c spinach / celery / carrots / cucumber + 2 tbls basalmic + oil
Meal 5: Most likely casein protein mix + PB.
3/5/12 - Mon
Diet was tight.
Cardio: 25 min stairmaster
Diet was tight.
Cardio: 25 min stairmaster
ranman32566
Registered
Is that u in the avatar
