Sassy 2005

[Sassy69]

Uh..... I'll tell you when..... don't stay up tonite waiting.....

 

[The Shadow]

SASSY - what about adding a protein/carb source before lifting - bar maybe to help with energy?

or


Trex afternoon?

 

[Sassy69]

SASSY - what about adding a protein/carb source before lifting - bar maybe to help with energy?

or


Trex afternoon?

Both of those are on the schedule today -- mostly I didn't have any trex w/ me at work so I coudlnt' get it down early enough. I also used to have my carb meal as meal 2, but I also used to train at lunch. I switched my meal 4 to meal 2 & added a 1/2 c of cottage cheese with it. Its only 5 carbs but it gives me a little more. My carb breakdowns are comign out way below 20% each day so I think I need it in there. Meal 2 w/ the yam will be my pre-workout meal -- Usually about 45 - 60 min prior to working out.

I'll give an update tonite if i get out of my massage session early enough to hit the cardio class at 7:30.

 

[The Shadow]

you'll brezze thru the wo tonite...




massage....

damn



:jelus:

 

[Sassy69]

This is my deep tissue muscle workover in conjunction w/ my chiro stuff. This girl is GOOOD! Usually I come out of a good masage feelign like mush & ready for a glass of champagne and a nap. This is more like a hard ass chest work out. But its really good!

 

[lucidblue]

This is my deep tissue muscle workover in conjunction w/ my chiro stuff. This girl is GOOOD! Usually I come out of a good masage feelign like mush & ready for a glass of champagne and a nap. This is more like a hard ass chest work out. But its really good!

I love deep tissue massage... My back and neck can really be cranked on. My legs on the other hand hurt like hell and I could jump off the table. But sooo worth it.

 

[cupid]

hi sassy, just a quick question when you get time. With your salads...is it free for all or are you keeping around the same measurements each meal?
cheers
btw...
you look great

 

[Sassy69]

hi sassy, just a quick question when you get time. With your salads...is it free for all or are you keeping around the same measurements each meal?
cheers
btw...
you look great

Generally green fibrous veggies have no limit. The sweeter veggies such as tomatoes, carrots, and other non-green leafy veggies you need to watch your portions more because they do have more carbs in them. I pack 3 of my meals the night before work & they go into the same size containers so the amount of veggies ends up as pretty close to:

-1 cup shredded romaine
-1 cup shredded spinach
-2 tbsp tomatoes
-1 tbsp onion (I slice up pearl onions -- the really tiny ones - so about 1/salad)
- 1/8 green pepper
- 4 oz chicken

I've been doing this for about 5 yrs now. Originally I had a little scale & weighed everything so I am now able to eyeball my portions pretty accurately. Also I eat at my desk and never really take a lunch so I sort of end up shoveling down my meals and I dont' really look at them as a relaxing, sit down moment -- its more like "OK time to refuel" and then on to the next task.

 

[Sassy69]

1/19/05

Some general comments: AM Cardio, but got about 6 1/2 good hrs of sleep. Had a deep tissue massage tonite and couldn't get to the cardio class in time so just lifted & did abs. Also switched my carb meal to before training + a trex in the afternoon so I woulnt' be so tired.

Weight: 158

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
t-rex

Meal 2 - 12:00 pm (meetings all morning)
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

Meal 5 - 7 pm
Myoplex bar

PW shake: 8:30 pm
EAS shake - 100 cal

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

Totals:
Cal: 1503 Fat: 43 (29%) Carb: 66 (16%) Protein: 192 (56%)

Training:
AM Cardio - 40 min
PM:
8 min treadmill warmup

back:
- lat pulldowns: 90/15 x 2 100/10 x 2
- DB rows: 55/12 x 2 60/12 x 2
- Good mornings: 45 lb bar/20 x 2 bar + 20/ 20x 2--- this is a big deal to be able to do these w/ my lower back...
- T-bar row: 45/12 x 2 55/12 x 2

Ab class - kinda lame so I added some more exercises:
- kneeling cable pulll down abs: 110/20 x 3
- crunches: 20 x 3
- lying leg raises: 15 x 3

Generally I couldn't find the lactose burn in any of this but I think part of that is that I had a deep tissue massage w/ alot of lower back , back & ab work so I was already sort of numb to muscle stress from the lifting.

Stretch.

 

[heritagesoftail]

y0 Sassafras,

you are doing a helluva job. Good thing CC is a major supporter of your endeavors! Maybe your willpower and determination will rub of on CC...Doubt it. heh. BTW , can i borrow some ground turkey? oh and a Caramel Macchiato with whole milk from Starbucks!

Thanks babe...

Fnute

 

[Sassy69]

y0 Sassafras,

you are doing a helluva job. Good thing CC is a major supporter of your endeavors! Maybe your willpower and determination will rub of on CC...Doubt it. heh. BTW , can i borrow some ground turkey? oh and a Caramel Macchiato with whole milk from Starbucks!

Thanks babe...

Fnute

Thx for the nice words HS


You can keep the Macchiato & get me an Isopure zero carb fudge chocolate malted tho

 

[heritagesoftail]

Thx for the nice words HS


You can keep the Macchiato & get me an Isopure zero carb fudge chocolate malted tho

Hey Sass,

Let's hit up Cheesecake Factory in Buckhead!

You can eat clean there... So can I

Ok, that's it I need to get back into shape.

 

[Sassy69]

1/20/05

Some general comments: No am cardio because I had to be to work early again. Diet is tight as a drum but I get violently hungry at my 2 1/2 hr mark. Tonite I did yoga & cardio / dance. Great workouts!

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
t-rex

Meal 2 - 11 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

Meal 5 - 7:30 pm - between yoga & cardio because I was starting to cramp up & get hungry
1/2 Myoplex bar

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

Meal 6: 10:30 pm
4 oz turkey pattie
1 tbsp natty peanut butter

Totals:
Cal: 1520 Fat: 45 (28%) Carb: 60 (13%) Protein: 208 (58%)

Training:
1 hr yoga
1 hr cardio/dance
Ab work (Cuz last nite was lame)
stretch

 

[heritagesoftail]

Hey Sass.

lobster and steak tonight?

 

[Sassy69]

Dammit don't tease. No lobster in the freezer, its about $25/lb in the market and its leg nite.

I will fire up the grill for that steak tho! You bringing the 5 lb pie?

 

[the-short-one]

1/20/05

Some general comments: No am cardio because I had to be to work early again. Diet is tight as a drum but I get violently hungry at my 2 1/2 hr mark. Tonite I did yoga & cardio / dance. Great workouts!

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
t-rex

Meal 2 - 11 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

Meal 5 - 7:30 pm - between yoga & cardio because I was starting to cramp up & get hungry
1/2 Myoplex bar

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

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

Totals:
Cal: Fat: Carb: Protein:

Training:
1 hr yoga
1 hr cardio/dance
Ab work (Cuz last nite was lame)
stretch

What's your current BMR/AMR?

 

[Sassy69]

What's your current BMR/AMR?

Well the question of the day is, what is my bf%? My gym uses this stupid tanita scale deal & I don't care to use it because I can't get there at a consistent time to get updates. I have a caliper but I can't reach my tricep to get the skinfold accurately.

The really funny part was that I asked at my gym if someone could do my bf% w/ calipers, I'll bring the calipers. I get a blank stare --- apparently from among all of the certified trainers at my gym, no one knows how to do skin folds. Amazing.

So I'm working on getting that.

 

[velvett]

The really funny part was that I asked at my gym if someone could do my bf% w/ calipers, I'll bring the calipers. I get a blank stare --- apparently from among all of the certified trainers at my gym, no one knows how to do skin folds. Amazing.

So I'm working on getting that.

WHOA.

 

[the-short-one]

Well the question of the day is, what is my bf%? My gym uses this stupid tanita scale deal & I don't care to use it because I can't get there at a consistent time to get updates. I have a caliper but I can't reach my tricep to get the skinfold accurately.

The really funny part was that I asked at my gym if someone could do my bf% w/ calipers, I'll bring the calipers. I get a blank stare --- apparently from among all of the certified trainers at my gym, no one knows how to do skin folds. Amazing.

So I'm working on getting that.

damn.

I have a tanita scale - for what reason, I don't know. It reflects nothing accuratley, except my weight - and that doesn't tell me anything.

I rely on my calipers. I'd help you if I could.

BTW - was just asking about your bmr/amr only out of curiosity. I know your engines are really revin'. It would be cool for the women to know what that kind of training will do for a body - and what kind of calorie intake you need to sustain it. I know most eat too little.

 

[Sassy69]

I know -- I'm honestly dying to know (I know I wish it was lower than I know its going to be, but damn, how freekin hard can it be to get a few pinches of skin done???)

 

[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??

 

[Sassy69]

Damn I still dont' have my carbs up. Today I got lazy & bought chicken & salad w/ the bagel chips --this is goign to normally be yams, grapefruit or black beans I think.

I guess we'll see what I whip up for tomorrow.

 

[The Shadow]

You saw what??

lie and lie you cant deny

 

[Sassy69]

Care to be more specific?

 

[Sassy69]

1/25/05

Some general comments: trying to increase carbs to 30%. Also finally found a trainer who MIGHT know how to do caliper skinfold BF% - tomorrow nite!

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
Coffee


Meal 2 - 11:30 pm
4 oz grilled chicken
Romaine & spinach salad
1 tbsp vinegar & oil
3 oz yam
deit coke (mmmmm better than diet coke!)

Meal 3 - 2:30 pm
1 1/2 scoop isopure

Meal 4- 5:30 pm
4 oz grilled chicken
romaine & spinach salad
2 tbsp low cal honey mustard
3 oz yam

PW shake - 8 pm
EAS protein drink

Meal 5 - pm
4 oz steak
1/2 c green beans

Totals:
Cal: 1602 Fat: 49 (30%) Carb: 92 (21%) Protein: 187 (50%)

Training:
AM: 20 min HIIT on precor
PM:
5 min cardio warmup

Back:
- Assisted pull-ups: -40/12 -30/8 x 2 -40/10
- DB Rows: 60/12 65/9 x 3
Tried good mornings but lower back hurt
- Psuedo hammer strength row machine: 35/12 x 4 - intense
- Close grip cable pulldown: 90/9x 2 80/10 x 2
- Close grip cable row: 60/15 90/12 x 3 60/15 -- mostly going for stretch & burn on lower back

 

[Sassy69]

Weight: 157 -- fluctuates +/- 1 lb this week.

Pix: Ugh the back ones are horrid.

 

[Sassy69]

Couple more.

 

[The Shadow]

wow - lotsa muscle......yewp - I forsee a show in your future

 

[treilin]

Go Sassy! You are looking gooddddd!!!

 

[heritagesoftail]

Couple more.

Excellent work J...
Your in the zone unlike myself BTW, I wnt to costco yesterday and passed by those 5lb'ers ..... I had to pass believe it or not!

It's all about you baby!

J

 

[Sassy69]

wow - lotsa muscle......yewp - I forsee a show in your future

Let's hold off on investing in some ProTan until April-ish, however the pre-comp mindset is REALLY helping keep me focused.

 

[Sassy69]

Excellent work J...
Your in the zone unlike myself BTW, I wnt to costco yesterday and passed by those 5lb'ers ..... I had to pass believe it or not!

It's all about you baby!

J

LOL unlike yourself -- yea Order me up another one of those Jumbo Meatlovers' Pizzas to go please. Oh yea and I'll take the 5 lb apple pie as well. Yea, its carb load nite! omg. I'll call you on a certain saturday nite in July about that carb load menu....

thx J!

 

[Sassy69]

WOHOO! Finally found someone at my gym who was able to do the 7 pt skinfold measures for me to get the bf measurement. She only had time to do the measures 2x so I took all the avgs.

*drum roll*

19.5%

*tada*





*golf clap*

 

[The Shadow]

very nice

 

[Sassy69]

thx

 

[Sassy69]

1/26/05

bodyfat done tonite: 19.5% (7 pt caliper, avg of 2 measures)
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
t-rex

coffee - decaf

Meal 2 - 12 am
4 oz chicken + spinach salad
balsamic vinaigrette dressing
1/2 c black beans
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
1/2 c black beans

'Meal 5' -- waited until nearly 8:30 to eat while waiting to get my bodyfat done.
Myoplex carbsense protein bar

Meal 6 / pw shake - 10 pm
1 1/2 scoops Optimum Nutrition protein mix
Diet coke


Totals:
Cal: 1605 Fat: 45 (27%) Carb: 83 (17%) Protein: 208 (56%)

Training:
AM: 20 min HIIT cardio
PM:
5 min cardio warmup

Shoullders + Delts:
- side laterals (standing) + DB press: 15/12 + 30/12 15/12 + 35/10 x 3
- front laterals (standing ) + Upright rows: 15/10 + 40/10 x 4
- Shrugs + reverse pec dec: 45 lb plates shrug for 60 sec x 3 + 50/12 x 3

Abs:
- reverse hypers stand abs: 20 x 3
- ball weighted cables: 25 x 3
- kneeling cable pull-downs: 20 x 3
- crunches to burn: 20 x 3

Stretch

 

[jenscats5]

WOHOO! Finally found someone at my gym who was able to do the 7 pt skinfold measures for me to get the bf measurement. She only had time to do the measures 2x so I took all the avgs.

*drum roll*

19.5%

*tada*





*golf clap*

Exxxxx-cellent Smithers!!

 

[Sassy69]

1/27/05

General comments: Did AM cardio & stood at the DMV all morning. No training tonite.
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

Meal 2 - 12 am
4 oz chicken taco salad (didnt' eat the shell or any chips)
2 tbsp salsa
diet coke

Meal 3- 3:15 pm
1 1/2 scoop Optimum Nutrition protein shake + water

Meal 4 - 6 pm
4 oz lean pork loin
3 oz yam
1/2 c steamed green beans

Meal 5: TBD

Meal 6: TBD



Totals:
Cal: Fat: (%) Carb: (%) Protein: (%)

Training:
AM: 20 min HIIT cardio (night off from training)

 

[skittles]

You are VERY strong....great work

 

[Sassy69]

You are VERY strong....great work

I'm VERY sore!

You mentioned doing "front lats" on a 45 degree incline bench? -- front laterals?

 

[skittles]

I'm VERY sore!

You mentioned doing "front lats" on a 45 degree incline bench? -- front laterals?

Yeah, front lateral rasies (lying against the bench @ 45degrees) I'm not mentioning how bad i suck

 

[Sassy69]

I gotta try that -- my problem w/ front laterals is my right elbow / tendonitis again. I just can't support more than 15 lbs on that one arm. The incline has to hit some new muscles. One thing about laterals is that you don't really need much weight. Just tight form. You can also go to the cables for something different.

 

[The Shadow]

I'm VERY sore!

You mentioned doing "front lats" on a 45 degree incline bench? -- front laterals?

yep...slight prestretch


so....how was the back wo?

 

[*Bunny*]

I gotta try that -- my problem w/ front laterals is my right elbow / tendonitis again. I just can't support more than 15 lbs on that one arm. The incline has to hit some new muscles. One thing about laterals is that you don't really need much weight. Just tight form. You can also go to the cables for something different.

just did standing ones... hate em , and yes you are strong, nice workout sassy

 

[velvett]

I'm VERY sore!

You mentioned doing "front lats" on a 45 degree incline bench? -- front laterals?

sounds evil

























YAH EVIL!

 

[Sassy69]

I did back on Tues -- I thought i'd be sore - I used this stupid plate loaded rowing machine they have but its just a cumbersome machine, but I really like how it hits my back, can hold the pull back & release slow on the negative. I did a bunch of different rows -- which seems kinda redundant, but still just couldn't get my old "back burn" -- bent over DB rows, plate loaded row machine, high cable rows w/ a close grip, regular cable rows w/ a close grip. Tried a couple pull-ups and worked on the negatives.

My schedule is shuffled a little this week so I switched up what would've been leg day w/ delt day (last nite). Burned the bejeezus out of myself w/ shrugs. Otherwise again not really sore but worked all the exercises.

Like I said, I *think* I'm training hard, but not getting the usual soreness....

 

[heritagesoftail]

J, please pass the sugar free popcicles

 

[Sassy69]

J, please pass the sugar free popcicles

Too cold for those. Sugar free hot chocolate!



And pizza.

 

[heritagesoftail]

Too cold for those. Sugar free hot chocolate!



And pizza.

meat lovers??

 

[skittles]

Sassy, have you ever read / heard anything about Magnetic Therapy? Some day when your bored google it & see if it may help any of your conditions. I did some research on it & I can remember that the mattress pads are used to help with arthritis, osteoarthritis, insomnia, pain, headaches etc etc.....(lot's of uses)

I bought one for my BF for Christmas, he has all the books on it (and the list of things it's supposed to help with. I'll let you know if it helps him with anything (The stupid thing didn't get through customs till the 2nd week of Jan) - He has all of the above problems plus)

I think the orginating company is called Nikken. They even have a blanket (which feels awesome after using it for one night!) There are lot's of cheaper pads, but only Nikkken makes the blanket. It may not be for you (heck, it may not even work) but when your bored look into it.

I got his off E-bay for an awesome price.

 

[Sassy69]

I've read about it but I still have no clear view as to its effectiveness or if its just a new-age thingy. MSM & Glucosamine definitely help.

 

[skittles]

I've read about it but I still have no clear view as to its effectiveness or if its just a new-age thingy. MSM & Glucosamine definitely help.

Yeah, I'm not sure if it's going to help at all.......I'll post up if anything seems to change / feel better. He already takes both of those

There are lots of testimonials, but who knows what you can believe

 

[Sassy69]

Took a little vacation this weekend -- 5 hr haul down to Jacksonville. I'll have to catch up on the food break downs, but daily updates:

1/28/05:

Meal 1: 7:30 am
1 whole egg + 3 egg whites
1/3 c oatmeal

Meal 2: 11:00 am
4 oz grilled chicken
2 c salad
2 tbsp greek vinaigrette
3 oz sweet potatoe

Meal 3: 2 pm
1 1/2 scoop Isopure

Meal 4: 5:15 pm
4 oz chicken
2 c salad
2 tbsl greek vinaigrette
3 oz sweet potatoe

Meal 5 - 8 pm (on the road)
4 oz chicken
rolled in a romaine lettuce leaf
3 oz sweet potato

Meal 6 10:30 pm (on the road)
Myoplex carb sense protein bar

Cals: Fat: () Carb: () Prot: ()

Training:
15 min HIIT in am (ran out of time)

 

[Sassy69]

1/29/05: hanin' in JAX!

Meal 1: 11:30 am
2 whole eggs scrambled
1/2 c oatmeal
3 turkey sausages
Coffee

Meal 2: 3 pm
EAS Protein drink (post workout)

Meal 3: 5pm
4 oz grilled chicken
Salad
2 tsbp fat free raspberry salad dressing
2 Miller lites

<pre dinner: 1 miller lite>

Meal 4: 10 pm - mmmmm Ruth's Chris Steak house
6 oz petit filet mignon
1/2 c steamed spinach
1 small piece bread
1 tbls creme brulee'
2 glasses wine

1 am - post dinner hangout - 3 miller lites

Cals: Fat: () Carb: () Prot: ()

Training: afternoon at Gold's Gym

legs:
- Step up w/ Db: 20/20 x 3 (left, right, alt)
- Walking lunges w/ DB: 20/17 (there/back) 25 / 17 (there/back) x 3
- Squats + sissy squats: bar/20 30+bar/15 + 15 50+bar/15 + 15 x3
- Leg ext: 90/12 x 4
- Seated leg curl + standing leg curl: 70/12 + 35/10 x 4
- Hyperextensions: 20 x 3

This leg workout rocked!

 

[heritagesoftail]

Hey J,

I am a plat finally. What a cheapass i've been, eh?

 

[Sassy69]

Way to go Cheepie!

 

[jenscats5]

Hope you're having/had fun in JAX!! If you're still there, tell Matt HI!!

 

[Sassy69]

1/30/05
Just generally "gassy" (sorry..) from not drinking enough water on the drive from Jax, eating a pile of cashews & life savers.

Meal 1: 11:30 am
3 egg + chicken, mushrooms, asparagus omelette (pulled the cheese out)
1/2 c oatmeal
Coffee

Meal 2: 3 pm - starting the 5 hr drive home
Myoplex protein bar

Meal 3: 5pm
2 handful cashews

Meal 4: 8 pm
Myoplex protein bar

12 life saver candies across the evening to stay awake on teh drive home.

Meal 5: 10 pm -
4 oz steak
1/2 c steamed green beans
fiber mixed into 1/4 protein shake

Cals: Fat: () Carb: () Prot: ()

Training: none today.
Also stayed up too late finishing stuff for work - so low on sleep.

 

[Sassy69]

1/31/05

Still sorta gassy from last nite. And low on sleep still.

Meal 1: 7:30 am
3 egg whites + 1 whole egg
1/3 c oatmeal
Coffee

snack: 10 am
handful of almonds

Meal 2: 12:30 pm
4 oz grilled chicken + boiled eggs
Spring greens salad
2 tbsp greek vinaigrette
1 bagel chip

Meal 3: 3 pm
1 1/2 scoops Isopure protien shake

Meal 4: 5:30 pm
4 oz grilled chicken + boiled eggs
Spring greens salad
2 tbsp greek vinaigrette
1 bagel chip

PW shake: 8 pm
EAS PRotein shake

Meal 5: 10 pm
4 oz pork loin
1 c steamed green beans

Meal 6: tbd

Cals: Fat: () Carb: () Prot: ()

Training:
5 min Precor warmup
Chest:
- flatbench press: bar/20 bar+40/10 bar + 60/5 -> +50/5 x 2
- incline db press + flyes: 35/12 + 20/12 40/10 + 20/12 45/5 -> 40/5 +20/12 x 2 (NOTE: PR on 45 lb presses)
- Shoulder height cable front cross-overs: 35/10 x 4
- Low cable front cross-overs: 15/10 x 4 -- good form, full extension, supersetted w/ pushups (about 8 per set)
- Incline smith press: 40+bar/10 x 3. - for burn

Cardio: 20 min

 

[Sassy69]

Did some body measurements today just for tracking purposes:

(Measurements taken cold)

Bi / upper arm: 14"
Wrist: 6.5"
Waist: 32"
Bust: 38" (well...enhanced...)
Hips: 38.5"
Quad / thigh: 22.5"
Calf: 15.5"

 

[skittles]

Your diet is always so tight & clean. Nice job

 

[The Shadow]

Your diet is always so tight & clean. Nice job

I know - she pisses me off


LOL

 

[Sassy69]

I piss you off??? who me??

 

[The Shadow]

blah blah blah

 

[skittles]

14" cold

Sassy I had to turn the avatars off at work cause of you....LOL

Everytime one of the guys goes past me he always wants to see your poses. He is amazed. There were a few times I had a group of 5-8 hanging over me to get a glimpse. I had to tell them that there are no more pic's on here so they will leave me alone!

 

[Sassy69]

LOL well i guess I"ll take that as a compliment.

It's weird because I always thought I had big legs (read: quads), but when I started really training my arms and got the peak to go, it got a little crazy. Now if the rest of my shit would just fall into line...

 

[Sassy69]

OK speaking of, more pix. Please bear w/ me on the pose shots -- I've never had a chance to track these changes and I want to see where my posing capabilities suck and which are my "good sides".

 

[Sassy69]

More.

 

[skittles]

It is a compliment

I'm not sure how to judge poses, but your avat & these two are my fav

 

[*Bunny*]

^^^^

 

[Sassy69]

Thx! Those are my two good ones. Can hardly wait until my hips & legs lean out ....!!!!

 

[The Shadow]

Looking Good Chica

 

[Evil_Frisky]

Dayum Sassy.. Looking Good! I'd kill to have those shoulder and Bi's

 

[velvett]

WOW.

Check out those pics!!!

 

[Sassy69]

Dayum Sassy.. Looking Good! I'd kill to have those shoulder and Bi's

I"ll trade you 1 " of bicep for 2 abs....

 

[Evil_Frisky]

I"ll trade you 1 " of bicep for 2 abs....

Hell Yea.. Its a deal.

 

[Sassy69]

Hell Yea.. Its a deal.

sweet!

 

[jenscats5]

Looking awesome girly!!

 

[Sassy69]

2/1/05

Overslept. Gotta work on getting better sleep...

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

Meal 2: 12 pm
4 oz grilled chicken
Spring greens salad
1/2 c black beans
1 tbsp salsa

Meal 3: 3 pm
1 1/2 scoops Isopure protien shake

Meal 4: 5:30 pm
4 oz turkey patty
spinach salad, tomatoe, onion
1/2 c black beans
1 tbsp salsa

Meal 5:
PW shake: 8 pm
EAS PRotein shake

Meal 6: 10 pm
4 oz turkey patty
2 tbsp natty pb

Cals:1398 Fat: 41(28%) Carb: 79(17%) Prot: 182 (55%)

Training:
6 min treadmill warmup

Back:
- pull-ups: 1 3/4 x 8 -> lat pull downs, no wraps: 110/12 x 3
- DB pullovers: 45/10 x 4
- stiff arm cable pull-downs ("dickersons"): 30/10 x 4 -- these are weird & not sure if I'im doign these correctly....
- Straight bar wide grip cable rows: 70/10 x 4 (to chest/chin)
- bent over bb rows -- bar +20/12 x 4 -- these hurt my lower back....
- T-bar row: 45/12 x 4
- Close grip cable pulldown: 80/8 x 4 ---> 4 count hold, 8 count release ...slowwwww

 

[The Shadow]

NICE JOB on those exercises...

I foresee soreness in your future

 

[Sassy69]

You foresore seeness in my future???

lol.

It was interesting -- this is a big change from my usual and am I right -- this is focusing on my upper back? I have never really done the pull-overs because my shoulders would always start screaming in pain even at a light weight. I guess my chiro stuff is working

Do you prefer the pull-overs w/ a DB or a bar (I tried an EZ bar, preferred the DB). How far over do you go at the top of the rep?

Is there an alternative for the bent-over BB rows? The bending over part really f*'s my lower back. I switched over to the t-bar row.

 

[The Shadow]

You foresore seeness in my future???

lol.

It was interesting -- this is a big change from my usual and am I right -- this is focusing on my upper back? I have never really done the pull-overs because my shoulders would always start screaming in pain even at a light weight. I guess my chiro stuff is working

Do you prefer the pull-overs w/ a DB or a bar (I tried an EZ bar, preferred the DB). How far over do you go at the top of the rep?

Is there an alternative for the bent-over BB rows? The bending over part really f*'s my lower back. I switched over to the t-bar row.

yep...this is midback focusing...I like a dumbell and pullover and just past the eyes...try to squeeze the pecs together as the bell get to eye level as it will hit Pec minor as well...


yep....seated rows with a normal parallel grip is about the same....



do tou have a padded chest supported tbar or vertical row?

 

[Sassy69]

yep...this is midback focusing...I like a dumbell and pullover and just past the eyes...try to squeeze the pecs together as the bell get to eye level as it will hit Pec minor as well...


yep....seated rows with a normal parallel grip is about the same....



do tou have a padded chest supported tbar or vertical row?

Padded chest.

 

[The Shadow]

for whic the tbar or the row??


vertical row??


..then sub that

 

[Sassy69]

Oh sorry -- padded chest t-bar row.

 

[The Shadow]

...that would be ok as well...

seated rowing is as good as bb rowinf for TARGET areas

 

[Sassy69]

OK -- how about alternatives for the stiff arm pulldowns (aka dickersons)?

 

[The Shadow]

...there arent any....a pullover machine comes close...

 

[heritagesoftail]

OK -- how about alternatives for the stiff arm pulldowns (aka dickersons)?

How about tuckers?

your soo sassy!

 

[Sassy69]

What's a tucker?

 

[heritagesoftail]

What's a tucker?

something that will filll you out