Sassy 2005

Per Shadow's motivational thread & pissy little rant moment, I'm starting the official record of my re-quest for the ultimate body. I know its doable because I did it before.

Goals:
Weight - 140-145 lb maintenance
BF - 15%

Muscle is not an issue here - I got lots of it, but obviously I am interested in maintaining it.

Quick note for context, I've been working w/ a chiropractor for the last 6-ish weeks to correct some lower back soft tissue & tendonitis problems I have. Cardio really helps my back in the morning and training I'm still putting together since I sort of just got the go-ahead from the chiro to start back.

Current stats coming some time this week....
- Weight: 160
- Height: 5'7"

12/27/04:

Supps:
selenium, Vit e (recommended by chiro to supplement a deteriorating disk I have)
multi
vit C
t-1000x (thyroid supp) - for shits & grins - wanted to try it
t-rex
MSM / Glucosamine - helps w/ joints
r-ala - w/ meals also
7:00 am - 20 min empty stomach cardio (Precor)

Meal 1 - 7:30 am
1/4 c non-fat cottage cheese
1 grilled turkey patty (~ 4 oz)

9 am: large coffee + splenda

Meal 2 -10:30 am
3-4 oz grilled chicken
2 c romaine / onion / yellow pepper / tomatoe
1 tbsp low fat honey mustard dressing

Meal 3 - 1 pm
protein bar + diet coke

3 pm - more coffee

Meal 4 - 4 pm
3-4 oz grilled chicken
2 c romaine / onion / yellow pepper / tomatoe
2 tbsp vinegar & flax oil

6 pm - 20 min cardio + training

Meal 5 - 7:30 pm
2 scoops protein mix + glutamine

Meal 6 - 9:30 pm
handful of almonds

Training:
last rehab session w/ the trainer - this involves lots of core strength stuff - balance, etc. pull-ups (cuz I have shoulder problems also trying to work out), push-ups, abs, lunges, bunch of stretches.

Word

Good luck Sassy!!

Good luck with your program. Hope you can get your back issues worked out! I think I may start a log here too. Seems like a good idea.

12/28/04

Supps:
selenium, Vit e (recommended by chiro to supplement a deteriorating disk I have)
multi
vit C
t-100x (thyroid supp) - for shits & grins - wanted to try it
t-rex
MSM / Glucosamine - helps w/ joints
r-ala - w/ meals also
7:00 am - 30 min empty stomach cardio (Precor)

Meal 1 - 7:30 am
1/4 c non-fat cottage cheese
1 grilled turkey patty (~ 4 oz)

9 am: large coffee + splenda

Meal 2 - 11 am
4 oz chicken
2 c romaine / tomato / onion / yellow pepper
vinegar & oil

Meal 3 - 12:30 pm (damn starving)
protein bar

Meal 4 - 2:30 pm (still starving)
protein mix

Meal 5 - 5 pm
4 oz chicken
2 c romaine / tomato / onion / yellow pepper
1 tbsp low fat honey mustard dressing

Meal 6 - 8:30 pm
post workout protein shake
hot chocolate (freezin in the house again tonite)

Training: Legs
10 min precor warm-up
squat (20 lb + bar) /20 + sissy squat/15 x 4
leg extension: 90/15 x 3, alternate legs 40 / 10->8->6-> 4
lying leg curl: [60/15 60/7x7x7] x 2
Walking lunges: 15/17 steps x2, 20/17 steps x 4
Hip abductor: 90/15 x 3
Hip adductor: 120/25 x 3
Seated calf: 120/25 x 3
Hack squat calf raise: 120/30 x 3
Stretching: splits, lower back, etc.

Wohoo! I can almost get back to a splits again!

12/29/04

Supps:
selenium, Vit e (recommended by chiro to supplement a deteriorating disk I have)
multi
vit C
t-100x (thyroid supp) - for shits & grins - wanted to try it
t-rex
MSM / Glucosamine - helps w/ joints
r-ala - w/ meals also

Meal 1 - 7:30 am
1/4 c non-fat cottage cheese
1 grilled turkey patty (~ 4 oz)

9 am: large coffee + splenda

Meal 2 - 11:30 am
4 oz chicken
2 cup romain & spinach / tomato / yellow pepper/ onion
3 oz sweet potato

Meal 3- 1:30 pm
protein shake

3 pm - another cup o' joe

Meal 4 - 4:00 pm
4 oz chicken
2 cup romain & spinach / tomato / yellow pepper/ onion
vinegar & oil

Meal 5 - 6 pm
2 tsp natty peanut butter -- was hungry before training

Meal 6 - 9 pm
Protein shake

10 pm
hunk o' salmon

Training: back & bis
(no am cardio today - doc appt)
7 min Elliptical warm up
Assisted Dip: 60 lb counterweight / 15 x 2 -- except this bothered my back
so switched to lat pull downs - 90/15 x 3
DB Row - 40/15 x 3 - hold for long count at the contraction
Hammer Strength hi row - 55 / 12 x 3 -> 45/15
Dickersons - 60/15 x 3 -> 50/15
Cable x-over (reverse cable fly) - 20/15 x 3
Hi cable rope row - 90/15 x 3
EZ curl - 30 / 25 x 3 -- arms sort of weak on strength so couldn't go higher in weight but at 30 lb, easy to do several reps.
DB curls - 20 / 12 x 2 -- these bothered my elbows so tried to switch to the Curl machine - that was tuff too.
hi cable bis - 40 /12 x 3 -> 30/12 -> 20/15 - there were great, ran to burn out.
15 min slow cardio to loosen up my back
abs - 20 x 3 crunches

Good luck girl

12/30/04

Supps:
selenium, Vit e (recommended by chiro to supplement a deteriorating disk I have)
multi
vit C
t-100x (thyroid supp) - for shits & grins - wanted to try it
t-rex
MSM / Glucosamine - helps w/ joints
r-ala - w/ meals also

Meal 1 - 8:30 am
Protein mix

<cardio>

Meal 2 - 11 am
4 egg whites, 1 whole
3 strips turkey bacon

Meal 3- 2:30 pm
protein bar

Meal 4 - 4:00 pm
4 oz chicken
1 c romaine (chicken ceasar)
vinegar & oil

Meal 5 - 7 pm
handful of almonds

Meal 6 - 9 pm
4 oz steak
green beans
diet coke


Training: cardio day
45 min Precor - hi resistance, slow pace
(no training because of a schedule conflict)

A last minute decision to head south for New Years momentarily interrupted the weight training, but diet stayed tight (except for oh, between 11:30 pm 12/31 - about 2:30 am 1/1...)

Back on the schedule starting Mon 1/3/05.

1/3/05

Supps:
selenium, Vit e (recommended by chiro to supplement a deteriorating disk I have)
multi
vit C
t-100x (thyroid supp) - for shits & grins - wanted to try it
t-rex
MSM / Glucosamine - helps w/ joints
r-ala - w/ meals also

Meal 1 - 7:30 am
1 whole egg + 4 whites
3 oz sweet potato

Meal 2 - 11 am
4 oz chicken + salad
1/2 slice of bagel chip
greek vinaigrette

Meal 3- 2:30 pm
protein bar

Meal 4 - 4:00 pm
4 oz chicken + salad
greek vinaigrette

Meal 5 - 8 pm
protein shake + glutamine + inositol

Meal 6 - 10 pm
4 oz steak
green beans
diet coke


Training:
Managed to aggravate my back this afternoon, so after getting poked & prodded by the chiro, opted for just cardio - 30 min precor