Sassy 2005

[Sassy69]

1/21/05

Some general comments: No am cardio because I had to be to work early again. Diet is tight as shit but I felt I needed some more carbs. My breakdowns are so low and I have been exhausted by the time i get to the gym. Tonite was leg nite & no cardio classes. ALso had a chiro appt.

Waking body temp: ugh forgot.
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 7 am
1/3 c oatmeal
1 whole egg + 3 egg whites
t-rex

Snack - 9:30 am - ate so early that I was starving again and had a 3 hr meeting.
1/2 Myoplex Carbsense protein bar

Meal 2 - 12 am
4 oz chicken + spinach salad
balsamic vinaigrette dressing
1/2 c nonfat cottage cheese
diet coke


Meal 3- 3 pm
1 1/2 scoop isopure + water

Meal 4 - 5 pm
4 oz chicken + salad
2 tbsp nonfat honey mustard dressing
3 oz yam

Snack between chiro appt & leg training: 7 PM
EAS Shake

PW shake: 8:30 pm
1 1/2 scoops Optimum Nutrition protein mix

Meal 6: 11 pm
4 oz turkey pattie
1/2 c steamed green beans
1 tbsp natty pb


Totals:
Cal: 1490 Fat: 45 (29%) Carb: 75 (17%) Protein: 190 (54%)

Training:
15 min cardio warmup
<chiro appt>
Legs:
- step ups: 20/20 x 3 (left, right, alt legs)
- walking lunges up / down ramp: 20/18 steps there & back x 4
- Squat + sissy squat: bar/20 + 20, 20/20 + 20 x 2
- Leg extension: 105/15 135/10 x 3 , alt legs: 45/10->8->6 30/10->8/6 drop sets - these rocked! I burned up my quads like there was no tomorrow. I think I'm gonna hate life tomorrow.
- Lying leg curl: 70/15 x 3 60/5-5-5 60/10 - burned these up too
- Stretch

Calves:
- seated calves: 90/30 x 3
- hack squat calves: 180/25 x 3

 

[skittles]

Sassy, now that you've been training hard for a few weeks how are your back/joints doing?

 

[Sassy69]

Everything is going really well. I still stay away from things like the leg press because just the shape of the machine is uncomfortable. Also no heavy weights on my shoulders like heavy squats. The tendonitis in my right has gotten a little squirley the past few days so that impacted my front laterals today. But I just dropped the weight and dragged thru it.

I"m generally very happy w/ things. Even my chiro said I looked get yesterday.

 

[skittles]

That's good news

 

[Sassy69]

I was standing in the checkout at the grocery store after the gym today and there's this hot guy in a big ol' football jersey & sweats -- obviously spends time in the gym. So I pull in behind him and compare what's in our baskets:

Me: diet coke, water, natty peanut butter, almonds, frozen broccoli
Him: Propel (that water stuff), a crap load of Lean Cuisines & low carb bread and some razors

As he's loading his stuff onto the counter, the razors dump over the side. So I go pick them up and the guy's like "thank you so much, you have no idea". I'm like, dayum dude, its just some razors, I didnt' even give him a nice little butt shot or anythign when I bent over. (LMAO!) So I go "Leg day?" He goes, "No, slipped a few disks."



So he continues on to say he tries to hit teh grocery store while he's still up and walking around. He's all hopped up on muscle relaxers & painkillers so I guess he wasn't "ripe" for flirting... (shit)

Anyway, we discussed chiropractors and pain.


It was a bonding moment. Poor guy.

(Maybe I shoulda followed him home in case he needed some help...?)

 

[Sassy69]

1/22/05

Updated stats:
-Weight: 156 lb
- BF% - 22%

Some general comments: Didn't make it to the yoga class, so opted to train & do the cardio class at noon instead. Not too sore from leg day, though I felt it during the cardio class.

Waking body temp: ugh forgot.
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 9 am
1/3 c oatmeal
1 whole egg + 3 egg whites
(forgot the trex)

Had one of these "Shredder" things at the gym. I thought it was a thermo, but it wasn't. Had chromium picolinate, etc in it - 20 cal, 6 carbs

Meal 2 - 1 pm
4 oz turkey patty
1 c broccoli
diet coke

Meal 3 - 3:30 PM
Handful of cashews

Meal 4- 6 pm
1 1/2 scoops isopure

Meal 5 - 8 PM
Handful of cashews

Meal 6 - 10 PM
4 oz turkey pattie
1/2 c green beans


Totals:
Cal: 1119 Fat: 43 (37%) Carb: 59 (17%) Protein: 123 (45%)

Training:
5 min cardio warmup

Delts + Shoulders:
- Side laterals + DB Press: 15/12 + 30/10 x 4
- Front laterals + upright rows: 12.5/12 + 50/10 x 4 -- mad tendonitis pain in my right arm so the front laterals suffered a little.
- Shrugs + Rear delt machine: 45 lb plates (1 in each hand)/3 - hold for 30 sec + 50/12 x 4 -- I'm gonna FEEEEL those shrugs tomorrow!

1 hr cardio/dance

 

[Sassy69]

1/23/05

Some general comments: As expected, sore from shrugs, but its a good thing. Got a SICK pump on arm day -- measured a 15.25 " left bicep pumped.

Waking body temp: ugh forgot.
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 10 am
1/3 c oatmeal
1 whole egg + 3 egg whites

Meal 2 - 1 pm
1 1/2 scoop isopure

Meal 3 - 3 pm
4 oz turkey patty
1 c broccoli

<train + yoga>

Meal 4- 6 pm
1 1/2 scoops isopure

Meal 5 - 8 PM
4 oz steak
1 c broccoli

Meal 6 - 11 pm
2 tbsp natty peanut butter
1/2 c nonfat cottage cheese


Totals:
Cal: 1151 Fat: 36 (30%) Carb: 55 (14%) Protein: 152 (56%)

Training:
5 min cardio warmup

Bis + Tris:
- Concentration curls: 20/15, 25/10 x 3 -- right elbow was throbbing - last set dropped to 20/4
- EZ curls (7-7-7): 40/7-7-7 x 4
- Zottman curls: 20/10 x 4 -- still sore right elbow but doable
- Hi cable bis: 40/15 50/10 x 3 ---> drop 40/12 -> 30/10
- Cable press down: 100/12 x 2 100/8 -> 90/4 x 2 -- held at the bottom for burn
- Assisted dips: -40/12 -30/10 x 2 -40/12 -- still favoring the right elbow
- DB Kick backs: 15/15 x 4, no rest between alts

30 min cardio

1 hr yoga

 

[Sassy69]

1/24/05

Some general comments: Increased carbs to 30%.

Waking body temp: ugh forgot.
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 8 am
1/3 c oatmeal
1 whole egg + 3 egg whites

Snack - 11 pm
handful of almonds (starvin marvin & a meeting until noon)

Meal 2 - 12:30 pm
4 oz grilled chicken
Spring mix salad
1 tbsp greek vinaigrette
1 1/2 slices (not like a half a bagel but just thin backed slices) bagel chips
deit coke (mmmmm better than diet coke!)

Meal 3 - 3 pm
1 1/2 scoop isopure

Meal 4- 5:30 pm
4 oz grilled chicken
spring mix salad
1 tbsp greek vinaigrette

snack between training & cardio - 7:30 PM
EAS Protein mix

Meal 5 - 9 pm
1 1/2 scoop Optimum Nutrition protein mix
1 small orange
deit coke

Meal 6 - 10:30pm
1 tbsp natty pb

Totals:
Cal: 1533 Fat: 43 (27%) Carb: 90 (20%) Protein: 191 (53%)

Training:
5 min cardio warmup

CHest:
- Flatbench BB press: bar/20 warmup, 20+bar/15 40+bar/12 x 2 50+bar/10x2
- Incline DB press + flye: 35/12 + 20/12 40/5 -> 35/8 + 20/12 35/8 + 20/12 x 2
- cable x-overs (chest level) + push-ups: 25/15 + 10, 30/12 + 10 x 2, 35/10 + 10
- cable x-overs (from low): 15/10 x 3 15/8

1 hr cardio / dance class + 15 min cardio

 

[The Shadow]

..I saw that....

lol

 

[Sassy69]

You saw what??