Sassy 2005

[Sassy69]

(phooey I can't find my old "freak" avatar... )

Anyway ...

2/4/05

Yep, I hate getting up in the morning. NO CARDIO FOR YOU!

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 12 noon
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
6 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

Meal 4: 6:15 pm (after visit to the chiro)
EAS protein mix
1 of those "Shredder" drinks at the gym -- not a thermo, but choline and other stuff.

pw shake - 8:30 pm
1 1/2 Optimum Nutrition protein mix + water + glutamine

Meal 5 - 9:15 pm
4 oz chicken
1 c asparagus
1 c green beans

Meal 6 - 11 pm
2 egg whites + 1 whole egg

Cals: 1591 Fat: 50 g (30%) Carb: 70g (15%) Prot: 202g (54%)

Training:
PM:
15 min on the chiropractor's electric stim
5 min precor warmup

Bis & Tris:
- concentration curls: 25/10 25/5->20/6 x 3 -- my tendonitis seems to be getting better !
- EZ curls: 40/10 40/5-5-5 x 3 -> 30/10
- Zottman curls: 25/10 25/5->20/5 x 3 (also better luck w/ the tendonitis)
- Hi cable bis: 45/10 45/5->40/6 x 2 35/12->30/5->25/10->20/10 (burnout set)
- Tricep cable pressdown: 110/10 x 2 110/8->100/5 100/10
- Assisted Dips: -40/12 -30/10 -20/8 x 2 -- soon goign to the unassisted dips -- biggest limit has been tendonitis
- Skull crushers + close grip press: 40/12 + 12 50/10 + 10 x 3
- DB Kickbacks: 15/12 x 2

Definitely a good pump day.

 

[The Shadow]

great job....


my bis have improved, mainly, thanks to:

Incline Curls
Zottmans

 

[Sassy69]

My weights are going up but the biggest improvement is in lack of tendonitis. :C)

 

[Sassy69]

2/5/05

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 11 am
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
6 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

Meal 4: 6:15 pm
1 1/2 scoops Isopure + water

Meal 5 - 9:30 pm
4 oz pork loin
spinach salad
1 tbsp Newmans Own' vinegraite.

Meal 6 - 11 pm
2 egg whites + 1 whole egg

Cals: 1370 Fat: 55 g (38%) Carb: 62g (16%) Prot: 149g (46%)

Training: day off
saw the massage therapist & felt like I got a massive shoulder workout anyway...

 

[Sassy69]

2/6/05

Comments: Woke up late because I could. I've had a headache for the last few days & I was just generally wiped out yesterday. So after some thought & discussion why my quads suck and what I can do about it, with consideration to my lower back issues, I decided to test the waters and see what I can & can't do. I saved my trip to the gym for right around kick off time so I'd have access to more of the equipment w/o people milling around & wasting (my) time (LOL!) As I got started, I also decided to only do quads & calves, and split off hams for another day. Didn't think my back could handle deadlifts, etc. as well. The total set count is probably ridiculous but I really wanted to see what I could do and where my strength is. I'm probably gonna hate life tomorrow. I'm not sore, but my legs are tired. Climbing stairs sux.

Meal 1: 10:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 1 pm
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 4 pm
5 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

<gym>

Meal 4: 8 pm -- I think I"m gonna come up short one meal today because I got going late - so this is really the pw shake.
1 1/2 scoops Isopure + water
1/2 apple

Meal 5 - 10:30 pm
4 oz turkey patty
3 pieces of turkey bacon
2 c spinach salad
2 tbsp Vinegar & oil

Meal 6 - 12:30 pm
1 1/2 scoop Isopure protein mix + water

Cals: 1616 Fat: 55g (33%) Carb: 59g (13%) Prot: 209g (55%)

Training: Legs (Quads only) and calves
- I pulled out my old Valeo (soft) weight belt to support my back on most of these lifts.
6 min elliptical warm up
- Squats: bar/20 90/10 110/10x2 130/9 120/8 110/10 -- the squat depth started getting shallower & I didnt' have a spotter, so I went to the next best thing ...
- Box squats: 110/10 x 2 130/10 110/8 - also supersetted a few times w/ just the squat motion to go deeper.
- leg press (shoulder width stance): 180/10 270/10x 2 320/10 x 2 Evil drop set: 320/10->270/10->180/8->90/10 (Had to recruit a guy to help strip the weights) -- damn did my glutes BURNNNNN! It was awesome!
- Hack squat (wide stance): 90/10 x 2 140/10 x 3
- Leg press-alternating legs: 90/10 x 3, no rest between sets
- Seated calves: 90/25 90/20 x 2
- Standing calves + alternate calf raises on the stairs: 155/20 + 20 x 3
- Calf raises using the smith machine standing on a stack of plates: bar+90/20 x 3

Stretch

 

[The Shadow]

2/6/05

C
Training: Legs (Quads only) and calves
- I pulled out my old Valeo (soft) weight belt to support my back on most of these lifts.
6 min elliptical warm up
- Squats: bar/20 90/10 110/10x2 130/9 120/8 110/10 -- the squat depth started getting shallower & I didnt' have a spotter, so I went to the next best thing ...
- Box squats: 110/10 x 2 130/10 110/8 - also supersetted a few times w/ just the squat motion to go deeper.
- leg press (shoulder width stance): 180/10 270/10x 2 320/10 x 2 Evil drop set: 320/10->270/10->180/8->90/10 (Had to recruit a guy to help strip the weights) -- damn did my glutes BURNNNNN! It was awesome!
- Hack squat (wide stance): 90/10 x 2 140/10 x 3
- Leg press-alternating legs: 90/10 x 3, no rest between sets
- Seated calves: 90/25 90/20 x 2
- Standing calves + alternate calf raises on the stairs: 155/20 + 20 x 3
- Calf raises using the smith machine standing on a stack of plates: bar+90/20 x 3

Stretch

unless Im reading those wrong..

is that 32 sets MINUS the drop sets??

 

[velvett]

I miss leg presses....

 

[Sassy69]

I miss leg presses....

Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.

 

[The Shadow]

Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.

and you left hams out??


wow....

 

[treilin]

Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.

Yeah monday last week I thought I saw a bright light... I was pushing myself on the leg press and I only had 290. So I could imagine how you were feeling and are going to be feeling chica!