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Sassy 2005

Sassy69

Sassy69

New member
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.
 
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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!
 
Last edited:
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
 
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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
 
1/4/05:

supps - same

Meal 1 - 7:30 am
1 whole egg + 4 whites
3 pieces turkey bacon

Meal 2 - 11 am
4 oz chicken + salad
3 oz sweet potatoe
low fat honey mustard dressing
diet coke

Meal 3- 2:30 pm
protein mix + inositol
diet coke

4 pm - coffee
Meal 4 - 5:00 pm
4 oz chicken + salad
vinegar & oil

Meal 5 - 8 pm
protein shake + glutamine + inositol

Meal 6 - 10 pm
4 oz steak
green beans


Training:
30 min precor
 
Wow. Looks really good and you're commitment to posting your days consistently is pretty impressive! I hope I can do the same! ;)
 
1/5/05:

supps - same

Meal 1 - 7:30 am
1 grilled turkey pattie
1/4 c fat-free cottage cheese

9 am - large black coffee + splenda

Meal 2 - 11 am
4 oz chicken + salad
3 oz sweet potatoe
low fat honey mustard dressing
diet coke

Meal 3- 2:30 pm
protein mix + inositol

Meal 4 - 5:00 pm
4 oz chicken + salad
vinegar & oil

Meal 5 - 8 pm
protein bar

Meal 6 - 11 pm
4 oz steak
1/4 c cottage cheese


Training:
AM cardio - 30 min precor

PM training: chest & tris
- 10 min precor warm-up
- flat bench press: bar/20, 10/15, 15/15, 20/12
- incline DB press + flye: 25/15 + 20/15, 30/12 + 20/15 x 2
- pec dec: 45/15 (double hold on each rep), 50/15 x 2 - slow & tight
- low cable pecs: 20/15 x 3
- ez bar tricep cable press down: 50/15 x 3
- skull crushers + press: 30/15 + 15, 40/12 + 10, 40/8 + 8
- overhead rope tricep press: 60/15 x 3
- tricep kickbacks: 15/15 x 3 -> 12/10

I think I'm getting a cold so sort of draggin ass on cardio today.
 
Sassy -- what kind of turkey patties do you get for your M1?? They sound yummy!
 
These are Pilgrim's Pride -

97% fat free
Per serving:
- 130 cal (25 cal from fat)
- total fat: 3 g
- sodium: 320 mg
- total carb: 1 g
- protein: 24 g

I get them at Costco in bulk and grill a couple every few days. Even though they are very low fat, they don't taste dry to me. I will admit I have gotten used to eating REALLY stripped down food, these are good. I love vinegar so I will usually just slice the pattie & eat it w/ mustard.
 
OK I'm starting to get a little more organized here. I recently moved & thought I had this great little food counts book packed somewhere, but it seems I've tossed or lost it. :worried: So I started setting up in fitday.com. There was some discussion about a supp I use, T-100X - for thyoid support. The one thing to keep in mind when you are manipulating your thyroid (or just monitoring for optimal functionality) is to take your resting body temp, e.g. right when you wake up. I use a digital thermometer for this. Also expect to get pix on Sat & do the dreaded caliper measures.

So:

Waking body temp: 98.1 degrees
supps - same, added Echinecea + goldenseal, kyolic garlic - cuz I feel a cold snooping around. Also replaced my flax seed oil w/ fish oil.

Meal 1 - 7:30 am
1 grilled turkey pattie
1 pear - threw this in today to see if I can do something about this potential cold - probably not the best fruit, but it's what I had (and I could eat it in the car going to work)

9 am - large black coffee + splenda

Meal 2 - 11 am
4 oz chicken + salad
3 oz sweet potato
< 2 tbsp low fat honey mustard dressing
diet coke

Meal 3- 2:30 pm
Optimum Nutrition Whey protein mix + inositol - This is 23 g protein/scoop, so I do 1.5 scoops to get around 30 g.

Meal 4 - 5:00 pm
4 oz chicken + salad
< 2 tbsp vinegar & oil

Meal 5 - 10 pm (late getting back from the gym)
protein shake + glutamine

Meal 6 - 12 pm
4 oz steak
1/2 c green beans

Totals:
Cal: 1525 Fat: 41g (25%) Carb: 88g (19%) Protein: 204 g (55%)

- This is an interesting breakdown & not quite what I was expecting. My current diet is based on my competition diet from a couple yrs ago. I need to look at this a little more closely. I also plan to incorporate a 4 day carb rotation on meals 2 & 4. Day 1: about 30 g carb (yam) on meal 2 & 4 (I'm missing meal 4 carb today). Day 2: Replace carb in meal 4 w/ same cals in fat. Day 3: Keep carb in meal 4, replace carb in meal 2 w/ same cals in fat. Day 4: replace carb in both meal 2 & 4 w/ fat ("low carb day") Day 5: repeat Day 1. And see how this goes.


Training:
AM cardio - 25 min precor

PM training: back & bis
Note: looking to use the pyramid approach a la SHUT IT:

- 7 min walk -> run treadmill warm-up
- lat pull down: 80/15 90/12x2 100/10
- DB rows: 50/10 50/12 50/12 - hold for a count at the top
- Hammer Strength hi row: 60/12 70/8 (too much so drop) 65/10 -> 35/10
- Cable reverse flyes: 20/15 x 2 20/12 (this is my platuea right now to keep good form)
- Cable row (1st time in several months cuz my back is getting better!!) 60/15 x 3 - just looking for good stretch right now - usual weight is closer to 80/90)
- EZ curl: 30/20 x 3 -- 40 lb aggravated my tendonitis, so went for good form & burn
- Cable curl: 50/15 x 3 - also going for form & burn
- hi cable bis: 30/15 40/12 40/15 50/5 -> 40/5 -> 30/8

- 30 min precor
 
1/7/05

Waking body temp: 98.3 degrees
supps - same, added Echinecea + goldenseal, kyolic garlic - cuz I feel a cold snooping around. Also replaced my flax seed oil w/ fish oil.

Meal 1 - 7:30 am
1 grilled turkey pattie
1/2 grapefruit

9 am - large black coffee + splenda

Meal 2 - 11 am
1/2 can albacore tuna + salad
3 tbsp vinegar & oil
diet coke

Meal 3- 2:30 pm
Optimum Nutrition Whey protein mix + inositol - This is 23 g protein/scoop, so I do 1.5 scoops to get around 30 g.

Meal 4 - 5:00 pm
4 oz chicken + salad
< 2 tbsp honey mustard low cal dressing

Meal 5 - 9 pm
protein shake + glutamine

Meal 6 - 10:30 pm
4 oz steak
1/2 c green beans

Totals:
Cal: 1404 Fat: 46g (30%) Carb: 62g (15%) Protein: 187 g (54%)


Training:
AM cardio - 20 min precor HIIT

PM training: Legs & abs
- 5 min elliptical
- squat + sissy squat: bar/30, 10/20 + 25 x 3
- Walking lunges up/down 25 degree ramp: 15/17 steps up & back x 3
- Leg extension (pyramid): 90/15 100/15 110/12, alternate legs burn out: 45/10 -> 30/10 -> 30/8
- Leg curl: 60/15, 60/5-5-5, 55/15 Alternate legs burn out: 30/10 -> 8 -> 5
- Abductor: 100/15 x 3
- abs: 3 types of crunches, 25 x 3
- stretching
 
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1/8/05

Waking body temp: 98.8 degrees (friggen cold....)
supps - same, added Echinecea + goldenseal, kyolic garlic - cuz I feel a cold snooping around. Also replaced my flax seed oil w/ fish oil.

Meal 1 - 9 am
1/3 c oatmeal
1 whole egg + 4 egg whites

Meal 2 - 12 noon
1 turkey pattie + mustard
1 c fresh green beans (steamed)

Meal 3 - 3 pm
1 1/2 scoops peach mango Isopure protein mix + water

5 pm - diet cherry coke

Meal 4 - 6 pm
1/2 can albacore in water
2 c romaine / spinach salad
2 tbsp vinegar & oil

7:30 pm - diet cherry coke

Meal 5 - 9 pm
4 oz pork loin
1 c fresh green beans

Cal: 1124 Fat: 39 (32%) Carb: 40 (12%) Protein: 152 (56%)

Training:
1 hr yoga
 
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Sassy69 said:
OK I'm starting to get a little more organized here. I recently moved & thought I had this great little food counts book packed somewhere, but it seems I've tossed or lost it. :worried: So I started setting up in fitday.com. There was some discussion about a supp I use, T-100X - for thyoid support. The one thing to keep in mind when you are manipulating your thyroid (or just monitoring for optimal functionality) is to take your resting body temp, e.g. right when you wake up. I use a digital thermometer for this. Also expect to get pix on Sat & do the dreaded caliper measures.

I was wondering why you need to check your resting body temp while taking thyroid medication. I when I begin cutting in spring I was thinking about using something similar to synthroid so I was wondering what I should be looking for with my temperature and why?
Thanks Sassy you are an inspiration!!!
Click to expand...
 
Courtneybcca said:
Sassy69 said:
OK I'm starting to get a little more organized here. I recently moved & thought I had this great little food counts book packed somewhere, but it seems I've tossed or lost it. :worried: So I started setting up in fitday.com. There was some discussion about a supp I use, T-100X - for thyoid support. The one thing to keep in mind when you are manipulating your thyroid (or just monitoring for optimal functionality) is to take your resting body temp, e.g. right when you wake up. I use a digital thermometer for this. Also expect to get pix on Sat & do the dreaded caliper measures.

I was wondering why you need to check your resting body temp while taking thyroid medication. I when I begin cutting in spring I was thinking about using something similar to synthroid so I was wondering what I should be looking for with my temperature and why?
Thanks Sassy you are an inspiration!!!
Click to expand...

First I don't advocate self-medicating for thyroid. The t-100x is an OTC supp that I just wanted to try. Just in general you can get an idea of how "efficient' your thyroid is operating by taking your resting body temp.

This is a post by Mallet over at musclesci.com:
How well do you know your thyroid?

The basal body temperature (bbt) is a highly sensitive and accurate measure of low thyroid function, perhaps exceeding the reliability of available blood tests. The late Broda Barnes, MD., a pioneer in the diagnosis and treatment of thyroid disorders, developed this test and successfully diagnosed and treated many patients based on it's results.

The BBT test was developed as a simple measure of detecting hypothyroid conditions. It is based on the observation that hypothyroid patients typically run lower than normal body temperatures. This makes sense, since body temperature (heat output) Is a direct measure of the amount of fuel (food and oxygen) being burned by the cells.

In terms of the ultimate objective of measuring thyroid function--that is, determining the ability of thyroxine to enter the cells and influence metabolism--the BBT test is the most logical assessment tool. The BBT is taken immediately upon awakening.

Taking Your Basal Body Temperature
Your body temperature reflects your metabolic rate, which is largely determined by hormones secreted by the thyroid gland. The function of the thyroid gland can be determined by simply measuring your basal body temperature. All that is needed is a thermometer.
PROCEDURE:
Shake down the thermometer to below 95° and place it by your bed before going to sleep at night.
On waking, place the thermometer in your armpit for a full 10 minutes. It is important to make as little movement as possible. Lying and resting with your eyes closed is best. Do not get up until the 10 minute test is completed.
After 10 minutes, read and record the temperature and date.
Record the temperature for at least three mornings (preferably at the same time of day) and give the information to your physician. Menstruating women must perform the test on the second, third and fourth days of menstruation. Men and postmenopausal women can perform the test any time.
INTERPRETATION:
Your basal body temperature should be between 97.6° F and 98.2° F. Low basal body temperatures (below 97.6° F) are quite common and may reflect hypothyroidism. Common signs and symptoms of hypothyroidism are:

Depression
Difficulty in losing weight
Dry Skin
Headaches
Lethargy or fatigue
Menstrual problems
Recurrent infections
Sensitivity to cold
High basal body temperatures (above 98.2° F) are less common, but may be evidence of hyperthyroidism. Common signs and symptoms of hyperthyroidism include:

Anxiety attacks
Bulging eyeballs
Fast pulse
Hyperactivity
Inability to gain weight
Insomnia
Irritability
Menstrual problems
Nervousness


BTW, do some research on synthroid before you pursue it - I've never tried it, but I think it really does nothing, at least not compared to t-3.
Click to expand...
 
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1/9/05:

< sick sick sick today>

Meal 1: 12 noon
1 whole egg + 3 egg whites
3 pieces of turkey bacon

Meal 2: 4 pm
1 protein bar

Meal 3: 8 pm
3 pieces of turkey bacon
1 whole egg + 3 egg whites

9 pm - 1 cup decaf

Cals: 756 Fat: 38 (50%) Carb: 11 (5%) Protein: 76 (44%)

Training: none

Pix:

Relaxed: front, back, side
 
Last edited:
The Shadow said:
ALRIGHT....Pics are where??
Click to expand...

Had to throw in some poses for shits & grins: front double bi, side chest, back double bi, side quarter turn
 
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Sassy, looking good. Your frame looks great. You definitely look like you have competed/should compete. You are very inspiring!
Hope you feel better too!
 
Sassy69 said:
Had to throw in some poses for shits & grins: front double bi, side chest, back double bi, side quarter turn
Click to expand...

LOOKING HOT
 
skittles said:
Sassy, looking good. Your frame looks great. You definitely look like you have competed/should compete. You are very inspiring!
Hope you feel better too!
Click to expand...

For those who haven't seen some of my old photos, I did my first show in 2000 and have had a lot of trouble trying to duplicate those results since due to various personal & professional situations. So to be honest I'm living in a perpetual state of trying to be that person again. The difference is that I have a huge bunch more muscle on my body and a lot more knowedge, but damn is it frustrating trying to get that again knowing that I've let it all go to shit a few times already.

But enough whining - that's why its so important to get my shit in order now.
 
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You guys are so sweet. I felt like such a porker taking those pictures today. But it's all for a good cause right? :)
 
Sassy69 said:
You guys are so sweet. I felt like such a porker taking those pictures today. But it's all for a good cause right? :)
Click to expand...

You might feel like a porker but you really aren't, just think, a few weeks from now you'll feel like a million bucks.
 
That's what I'm bankin on!

Barring problems w/ my cold, I'm lookin at doing a bunch of hiphop, etc. dance cardio classes & yoga this week at the gym. Wohoo! I think this is actually going to be interesting to cut back a little on the lifting & pursue the cardio.
 
You may be trying to be that person again - but I like the "new you" with more muscle than before. I think you look good now, but I can't wait to see the progress picsas they come. You are going to look phenominal.

Now THOSE are guns. Haven't seen guns like that in awhile! :)
 
Thx daisy! LOL -- well ugly truth has been photo'd & posted. No more excuses huh? Let the clock start tickin!
 
Wow!! Looking really good Sassy!! Didn't picture you as a blonde tho, for some reason..... and I agree with DG -- what gunz!!
 
1/10/05

Waking body temp: too high to bother measuring.
supps - same, added Echinecea + goldenseal, kyolic garlic - cuz I feel a cold snooping around. Also replaced my flax seed oil w/ fish oil.

Meal 1 - 8 am (slept in, working from home today)
1 whole egg, 3 egg whites
1/3 c oatmeal

9 am - large black coffee + splenda

Meal 2 - 12 noon
4 oz chicken + salad
1 tbsp vinegar & oil
diet coke

Meal 3- 4 pm
1 1/2 scoops Isopure peach protein mix + water

Meal 4 - 6:00 pm
4 oz chicken + salad
< 2 tbsp honey mustard low cal dressing

Meal 5: 9 pm
1 1/2 scoop Isopure peach + fiber

Totals:
Cal: 1122 Fat: 29 (25%) Carb: 36 (11%) Prot: 168 (64%)

Training:
30 min deep tissue massage + stretching
 
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ASU said:
How does the peach flavored isopure taste like?
Click to expand...

It's actually not bad. I think the apple will taste better. You know how orange dreamcicles taste? Like, not citrus orange but more creamy orange? That's how this stuff tastes, but peachy. YOu really can't get away from the protein taste / texture, but its really not bad. I haven't tried the apple but based on what I think it will taste like w/ that protein twist, I"ll try that next.
 
Sassy69 said:
It's actually not bad. I think the apple will taste better. You know how orange dreamcicles taste? Like, not citrus orange but more creamy orange? That's how this stuff tastes, but peachy. YOu really can't get away from the protein taste / texture, but its really not bad. I haven't tried the apple but based on what I think it will taste like w/ that protein twist, I"ll try that next.
Click to expand...


:shocked: they even have an apple flavor? did you order it online or just bought it from health food store?
 
I can't say - I haven't tried it yet. They do have these flavors in ready-to-drink bottles too. At least they did at the GNC I went to. I'll keep that in mind next time I get over there. That way you don't have to drop the $40 on soemthing you might not like. I"m just thinking it wouldn't have that weird creamy taste like the peach does. Its not bad, but I just think it might be better.
 
Thanks Shadow :)
Yes, GNC carries it, but Im not sure they carry the apple and peach flavor around my house.. I'll check it out tomorrow

I usually get the whey protein from Costco (6 Lbs. container for 19.99)
 
ASU said:
Thanks Shadow :)
Yes, GNC carries it, but Im not sure they carry the apple and peach flavor around my house.. I'll check it out tomorrow

I usually get the whey protein from Costco (6 Lbs. container for 19.99)
Click to expand...



hmm...chekck the labl and let me know what "type" of Whey.
 
For my reference:

http://www.docssports.com/schedules.htm

2005 NPC GA Schedule:
- Atlantic USA BB & Figure - 3/19/05
- Atlanta BB Championships - 4/6/05 ?
- Eastern Seaboard BB & Figure - 5/14/05
- GA BB Champs - 7/9/05
- Coastal USA BB & Figure - 8/05

Another site: georgia-bodybuilding.com

GA BB is a Nat'l qualifier, appears to have no prereqs.
 
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Sassy69 said:
For my reference:

http://www.docssports.com/schedules.htm

2005 NPC GA Schedule:
- Atlantic USA BB & Figure - 3/19/05
- Atlanta BB Championships - 4/6/05 ?
- Eastern Seaboard BB & Figure - 5/14/05
- GA BB Champs - 7/9/05
- Coastal USA BB & Figure - 8/05
Click to expand...


yep.......lets see where you are say in MArch, April for a July show
 
1/11/05

Waking body temp: <forgot>
supps - same, added Echinecea + goldenseal, kyolic garlic (still trying to kill the cold) . Also replaced my flax seed oil w/ fish oil.

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

9 am - large black coffee + splenda

Meal 2 - 12 noon
4 oz chicken + salad
2 tbsp low cal honey mustard dressing
3 oz sweet potatoe
diet coke

Meal 3- 3 pm
1 1/2 scoops protein mix + clutamine + water

Meal 4 - 5:30 pm
4 oz chicken + salad
3 oz sweet potato
1 tbsp vinegar & oil

Meal 5: 10 pm
1 1/2 scoop Isopure peach + fiber

Totals:
Cal: 1470 Fat: 46 (30%) Carb: 79 (19%) Prot: 179 (52%)

Training:
AM: Empty stomach cardio - 30 min

PM: Chest (incorporating pyramids & super sets)
- incline DB press + flye: 25/12 + 20/12 30/10 + 20/12 35/10 + 20/12 x 2
- flatbench bar press: 20/12 40/6 x 3 (need to step down the weight next time for more reps)
- cable flyes (shoulder level) a la pec deck + pushups: 20/15 + 10 30/12 + 10 40/10 + 8 x 2
- low cable flyes: 20/9 x 4 -- all sets were good form until start to tire at 8th rep

Cardio: 1 hr "House" dance cardio (Wohoo! White girls can dance .... sorta)
 
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1/12/05

Waking body temp: <forgot again>
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 8 am
1/3 c oatmeal
1 1/2 scoops Isopure protein mix

9 am - large black coffee + splenda

Meal 2 - 12 noon
4 oz chicken + salad
2 tbsp low cal honey mustard dressing
3 oz sweet potatoe
diet coke

Meal 3- 3 pm
1 1/2 scoops protein mix + glutamine + water

Meal 4 - 5:30 pm
protein bar (had to haul ass to the chiropractor after a late meeting)

Meal 5: 8:30 pm
Myoplex protein mix between cardio / abs & back training

Meal 6: 10:30 pm
4 oz chicken + salad
1 tbsp vinegar & oil

Totals:
Cal: 1466 Fat: 32 (21%) Carb: 60 (15%) Prot: 214 (64%)

Training:
AM: 5 min lower back warm up (doesn't really count as training)
PM:
1 hr "funk" cardio class
30 min abs class (this was sort of a lame workout, but it did abs..)
back:
- lat pulldown: 90/12 x 2 100/10 100/6 ->80/5
- DB row: 50/12 50/10 x 2 -- held for 2 sec at top, 4 sec down -- was tired from cardio
- Hammer Strength Hi Row: 55/10 x 3 45/10 - held each at bottom, slow negative
- Dickersons ... eh, nevermind
- Cable Rows: 60/15 70/15 80/15 x 2 -- good stretch, hold at top
- Good Mornings: 30 lb "powerflex bar"/20 x 3 -- good stretch
- hyperextensions -- back hang & stretch, back extensions 10 x 3
 
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Yea I don't know what you call these things -- use like the lat pulldown bar or a shorter straight bar, stand back from the cable w/ straight arms & pull down w/ a pivot at the hip, pulling the bar from about shoulder height down to waist keeping the arms straight and feeling muscle down the center lower part of your back as bar approaches the bottom of the rep...

Anyway, these just sort of sucked.
 
1/13/05

Some general comments: My chest showed itself on chest night and I'm starting to see the muscles show even after pump (e.g. this morning). This is cool because my chest has been lame for the last 2 yrs. Starting to get striations in shoulders. I now fit in my next to 'skinny' jeans. Quads are starting to pop. I'll get a bicep measurement this weekend for a "pumped" state. Generally I see the bodyfat dropping.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

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

9 am - large black coffee + splenda

Meal 2 - 12 noon
4 oz chicken + salad
2 tbsp low cal honey mustard dressing
3 oz sweet potatoe
diet coke

Meal 3- 3 pm
1 1/2 scoops protein mix + glutamine + water

Meal 4 - 5:20pm
4 oz chicken + salad
vinegar & oil

Meal 5: 8:30 pm
Myoplex carb sense protein bar after cardio

Meal 6: 10:30 pm
1 1/2 scoop isopure + water + glutamine

Meal 7: 1 am
4 oz turkey burger

Totals:
Cal: 1508 Fat: 40 (26%) Carb: 63 (15%) Protein: 206 (59%)

Training:
AM: 5 min lower back warm up (doesn't really count as training)
PM:
1 hr "fusion" cardio class
abs - not so great because my back was bothering me.
crunches: 30 x 3
scissor kick thingie - 20 x 2 (hurt the ol back)
cable pulldown abs - 100/15 x 3
leg raises 3 x 20
 
fold you hands or place a towel under the small of the back on the leg scissors
 
Sassy69 said:
Yea I don't know what you call these things -- use like the lat pulldown bar or a shorter straight bar, stand back from the cable w/ straight arms & pull down w/ a pivot at the hip, pulling the bar from about shoulder height down to waist keeping the arms straight and feeling muscle down the center lower part of your back as bar approaches the bottom of the rep...

Anyway, these just sort of sucked.
Click to expand...

Those are hard to do :)
 
Tried that. Still sore. These cardio classes are testing my back a lot so I think I just need to give it a little time.
 
try the cable cruncjes on ahigh pully...on your kness with a rope attachment

OR


seated backwards on a lat pull machine
 
The Shadow said:
try the cable cruncjes on ahigh pully...on your kness with a rope attachment
Click to expand...

This is what I called the "cable pull down abs" or whatever. I think I just overdid during the cardio class. The music these days is so much FASTER than it was when I grew up LMAO! Either that or when I used to go out dancing I was in my stack heel shoes. It just doesnt' work the same in a pair of tennis shoes.
 
Sassy69 said:
This is what I called the "cable pull down abs" or whatever. I think I just overdid during the cardio class. The music these days is so much FASTER than it was when I grew up LMAO! Either that or when I used to go out dancing I was in my stack heel shoes. It just doesnt' work the same in a pair of tennis shoes.
Click to expand...



um.....werent you standing when you did those?


as opposed to kneeling??



places the pivot point differently
 
The Shadow said:
....gotcha....didnt see the kneeling comment in the description
Click to expand...


Its sorta like "Dickersons". Sometimes you go w/ the short description and worry about the details if someone calls you on it. LOL
 
Sassy.. how tall are you.. i just read through your log and didnt think it was mentioned
 
Sassy69 said:
I s'pose if I really wanted to confuse you I could call the cable ab thingies "Jeffersons" or something....
Click to expand...


I call them "What Sassy said."
 
Last edited:
I'm 5' 7" -- I'll add that at the top if it isn't there.



Shadow ... "Deer puking"??? Must we bring in non-appetizingly descriptive details here?
How about we call it "licking the peanut butter off Shadow" and let our imaginations go off in a healthier, happier, more constructive direction?
 
CanadianCutie said:
Sassy.. how tall are you.. i just read through your log and didnt think it was mentioned
Click to expand...


Nope, its there right at the top of the first post:

Current stats coming some time this week....
- Weight: 160
- Height: 5'7"
 
Sassy69 said:
I'm 5' 7" -- I'll add that at the top if it isn't there.



Shadow ... "Deer puking"??? Must we bring in non-appetizingly descriptive details here?
How about we call it "licking the peanut butter off Shadow" and let our imaginations go off in a healthier, happier, more constructive direction?
Click to expand...


Ill edit that post then....

;)
 
Sassy69 said:
Nope, its there right at the top of the first post:

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



...and built like....well...you see her avatar.....

:chomp:
 
haha i actually read the entire thing to find that out.. I guess i was looking for it so hard i missed it.. DUMBASS (I am)
Sassy69 said:
Nope, its there right at the top of the first post:

Current stats coming some time this week....
- Weight: 160
- Height: 5'7"
Click to expand...
 
CanadianCutie said:
haha i actually read the entire thing to find that out.. I guess i was looking for it so hard i missed it.. DUMBASS (I am)
Click to expand...

Naw sweetie. Its just one of the more boring details in the whole thread. ;)
 
133 lb 8.6 % bf.

If I competed this time, I'd guess 138-140, 9%. (Um, well gotta get to 145, 15% first....)
 
That would actually be interesting. I have a sneaking suspicion I"m at 155 (or less???) right now and still haven't nailed down my BF. This whole effort is going to be all about the bodyfat but not lose muscle.
 
1/14/05

Some general comments: Just received my order of Beverly Int'l Ultra 40 liver tabs & Mass Aminos -- need to figure out how these will be incorporated into the diet. I was pretty much wiped from 3 hrs of sleep last nite & had a visit w/ the massage therapist for my back. Thus, night off from training. Well 10 min AM cardio. My day started at 5 am, I still ate every 3 hrs but I was *STARVING* when that 3 hr pt ticked over.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 5 am
1/3 c oatmeal
1 1/2 scoop protein mix

7 am - large black coffee + splenda

Meal 2 - 9 am
1 1/2 scoop isopure + water

Meal 3- 12 pm
4 oz chicken + salad
2 tbsp low cal honey mustard dressing
3 oz sweet potato

Meal 4 - 2:30 pm
1 1/2 scoop isopure + water

Snack - starvin marvin! - 4 pm
handful of almonds

Meal 5 - 5:10 pm
4 oz chicken + salad
vinegar & oil

Snack - 8 pm (stuck in traffic)
4 life savers cnandies

Meal 6: 9 pm
1 1/2 scoop isopure + water

Totals:
Cal: 1610 Fat: 39 (23%) Carb: 73 (16%) Protein: 228 (60%)

Training:
AM: 10 min lower back warm up (doesn't really count as training)
 
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Hi Sassy, just read your thread after a few days away from the board and I'd just like to say, Wow. You look really, really good. Thank you for putting up the pics and for using one as your avatar. It rocks. Good luck, and I am so looking forward to progress updates. You have a great physique, lots of size, really a bod to be proud of. We are all rooting for you and its great to have you on this board.
 
skittles said:
Sassy - Do you take just 1 fish oil cap. per day? Is it best to take in the morning?
Click to expand...

The bottle says to take 1-2 w/ every meal. I end up taking the one w/ my Meal 1, but since I'm at work all day I haven't packed the additional ones. I'm trying to keep the supps to a min and I already carry 3 meals + rALA, in addition to my stock of protein mix, etc at work. So yea, I just take the one right now. Prob not optimal, but that's what I've been doign so far. I need to read up a little more on what exactly you do w/ those things. I also throw flax meal in my oatmeal in the morning and have flax oil w/ my vinegar & oil on my salads.
 
1/15/05

Some general comments: Slept in today (BADLY needed) until about 10 am. I wanted to hit some classes at my gym today and optimally I woudl've done my training before them, but sleep prevailed. I'm watching these classes in addition to my regular training to make sure I'm not overtraining. I'm also droppign a new order into AF store for rALA & yohimburn. (My last bottle didn't survive my most recent move....) I am very happy w/ my results as far as being more coordinated in my cardio / dance classes after a week and also just in general seeing more mobility in my back & my core and loss of bodyfat.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 10 am
1/3 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:15 pm
Myoplex protein drink between classes & training.


Meal 3- 3:30 pm
4 oz lean pork loin
1/2 c canned asparagus tips
3 oz sweet potato

Meal 4 - 6 pm
1 turkey pattie
1 c green beans

Meal 5 - 8:30 pm
Handful of almonds


Meal 6:

Totals:
Cal: Fat: Carb: Protein:

Training:
1 hr yoga
1 hr dance / cardio class
15 min ab class & stretch
Shoulders / Delts:
- side laterals + DB press: 12.5 / 12 + 30/12 x 3 12.5 / 8 + 35/10
- front laterals + upright rows: 12.5 / 12 + 40/12 x 1 12.5/10 + 50/10 x 3
- shrugs + rear delt machine: 45 plates / 10 + 50/10 x 3
- stretch
 
Last edited:
Dam Sassy your log is so detailed I think I need to do that with mine. I would give you K for it but it wont let me. :(
 
superqt4u2nv said:
Dam Sassy your log is so detailed I think I need to do that with mine. I would give you K for it but it wont let me. :(
Click to expand...

Thx :qt: ! This is good for me, esp if I have in mind to maybe do a show. I gots hella long way to go to dump the bodyfat. I always had a trainer put together my contest prep before, so this is allowing me to get the macro view of things too & also keepign me honest on food logs, etc. and actually doing the maro nutrient calcs, etc.
 
Dammit I like having sugarfree ice pops when I need to snack on something but its too flippin cold to eat them. God I hate living north of West Palm Beach.

Went for decaf coffee instead. Blah. But warm!


"...Waiter! I'd like 2 cups of coffee please. One for each foot...." :coffee:
 
Last edited:
1/16/05

Some general comments: Slept in again. Damn I can't do a late nite/early morning like I used to :worried:. Cleaned the house & generally didn't have much of an appetite today.
Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic.

Meal 1 - 11 am
1/3 c oatmeal
1 whole egg + 3 wgg whites
t-rex

Meal 2 - 3 pm (running out the door)
3 oz pork loin
0.5 c fat free cottage cheese


Meal 3- 6 pm
EAS AdvantEdge coffee flavored protein mix (the to-go container)

Meal 4 - 9:30 pm
4 oz top round steak
1 c asparagus
diet coke


Totals:
Cal: 887 Fat: 28 (27%) Carb: 42 (15%) Protein: 133(58%)

Training:
legs
- 10 min cardio warmup
- Step ups to bench: 15/30 x 3 (lead left, lead right, alt feet)
- Up ramp walking lunges: 15/17 steps up + 17 back x 4
- Bar squat + sissy squats: 20/20 + 20 x 4
- lying leg curl: 70/12, 70/4-4-4 70/10
- hypers: 20 x 3

1 hr yoga
1 hr dance / cardio class
15 min ab class & stretch
Shoulders / Delts:
- side laterals + DB press: 12.5 / 12 + 30/12 x 3 12.5 / 8 + 35/10
- front laterals + upright rows: 12.5 / 12 + 40/12 x 1 12.5/10 + 50/10 x 3
- shrugs + rear delt machine: 45 plates / 10 + 50/10 x 3
- stretch
 
1/17/05

Some general comments: Slept like crap last nite - probably because I overslept yesterday. More coffee! I bought a scale & a bioimpedence bf tester so I can keep my deltas. Plan to use caliper measurements (when I get them) as my "real" measurements.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 8 am
1/2 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:00 pm (meetigns all morning0
4 oz chicken + spinach salad
3 oz yam
non fat honey mustard dressing
diet coke


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

Meal 4 - 5:30
4 oz chicken + salad
1 tbsp oil + vinegar
1 turkey pattie
1 c green beans

Meal 5 - 8:30 pm
EAS Protein drink (right after cardio class)

Meal 6:
2 tbsp natty peanut butter
0.5 c non fat cottage cheese

Totals:
Cal: 1470 Fat: 44 (28%) Carb: 78 (18%) Protein: 188 (53%)

Training:
5 min cardio warmup

bis/tris:
- concentration curls: 20/12 25/10 x 2
- EZ curls: 30/15 40/12 x 2 50/7 ->40/5
- Zottman curls: 20/10 x 4 (couldn't go up to 25 lb)
- hi cable bis: 30/15 40/15 50/8 50/6 -> 40/10/ 30/15
- rope tri pressdowns: 90/12 90/8->80/5 x 2 90/5 ->80/5 ->70/5
- assisted dips: counter wt 40/12 x 4
- db kickbacks: 15/12 x 4

1 hr dance/cardio class
- stretch
 
1/18/05

Some general comments: Had to give up am cardio to get to work early today. But still got stuck in traffic. I think i need to jack up my carbs or soemthing or move them to the end of the day because I had no energy to plow thru my chest training. Had full intention to do a cardio class tonite, but I was just getting stupid.

Oh yea, I bought a scale last nite. LMAO. I finally meet my nemesis face on. I tested it on my cat first. He comes in at 16.5 lbs! BEEFCAKE!

Weight: 158

Waking body temp: 97.1
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 8 am
1/2 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:00 pm (meetigns all morning)
4 oz chicken + spinach salad
3 oz yam
non fat honey mustard dressing
diet coke


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

Meal 4 - 5:30
4 oz chicken + salad
1 tbsp oil + vinegar

Meal 5 - 8:30 pm
Myoplex bar - after training was starving & getting stupid

Meal 6: 10:30 pm
4 oz turkey pattie

Totals:
Cal: 1442 Fat: 34 (23%) Carb: 67 (17%) Protein: 199 (60%)

Training:
8 min treadmill warmup

chest:
- flat bench press: 20 + bar/20 50+bar/10 50/8 x2
- incline DB press + fly: 25/15 + 20/15 30/10+20/12 x 3 35/6 + 20 /12 --35 is definitely the hard plateau right now....
- Incline Smith press -- did these to "feel" more-- inclines crapped out - this is when I really started feelign tired & hungry
- cable flys - chest level: 20/10 30/8 x 3
- low cable flys: 20/8 x 4
- pec dec: 65/10 x 3
pfffffffffffffffffffffft - I went in feeling strong, came out feeling stupid (like low carb day stupid)

Skipped the cardio class -- will hit cardio AM.
- stretch
 
Last edited:
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