Sassy: July 2006 - 41 & CA Bound

[*Bunny*]

Re: Sassy: July 2006 - 41 & BB Bound

I remember vacating to the basement in MN while growing up, but I've "only" had to deal w/ hurricanes the last several years. At least those things you can see coming. Tornados -- holy crap - could be a nice balmy night, next minute your house is flipped over in your neighbor's back yard.

Eek ... this worries me .. What would we do without our Sassy Pants??

Glad you're safe

 

[que_66]

Re: Sassy: July 2006 - 41 & BB Bound

LOL nuttin to look at yet.

Last few days - very frustrating & emotional -- as I come to discover... its that time of the month! Wohoo. (fuck) Mother Nature is a b*tch

8 April 2006 (Sat)

Training: legs
5 min treadmill warmup
Squats: bar/20 x 2 - warmup
Squats: 45/12 55/10+45/5 45/12 (means bar + 45 on each side = 135 lb)
Giant: (quads) x 3
- leg press: 180/12 x 3 (means sled + 4x45 on each side = sled + 360 lb)
- 1 leg x hack squat: 25/12 x 3 -- these were BURN OUT!- leg ext: 130/12 x 2, 130/8 -> 115/5 -> 90/5 ->75/8 -> 40/10 -> 10/10 (BURN OUT) - 4 TUT
Giant: (hams) x 3
- GMs: bar/12 --> switched to DLs for more ham: DL: 10/12 x 2 -- lower back is a problem
- lying leg curl: 90/12 x 3 -- these were all great tonite - 4TUT w/ great hold at the top, couldn't go up to 115 tho
- hyperextension: 0/15 (4TUT) + 5 5-count pulse x 3 --- OUWWWWWCH!
Reverse ham raises: 15 -- this was an experiment to see if it was doable on the hyperext. Yep!

*STRETCH* --- trying to get my full flexibility back after nearly a year of neglecting it -- goal is a full split left & right as well as nearly full front split and also working the kinks out of my lower back which is really impacting my ability to do squats and DLs.

30 min cardio: LifeFitness Elliptical w/ upper body motion.

Thanks for including explanations for us newbies.

What does the 5 count pulse mean on the hyperextension? I think I know but I'm not sure.

Glad to hear that you are ok with all the storms happening.

 

[Sassy69]

Re: Sassy: July 2006 - 41 & BB Bound

Hey que - I guess I'm keeping this more for my reference than for others & my shorthand is in terms of # plates on one side - so dont bother adding up all the total weight.

On the hyperextension --- 1 rep = a full range motion -- pulse is hold it at the top & do 5 short counts w/ maybe 1/4 range and then release.

 

[que_66]

Re: Sassy: July 2006 - 41 & BB Bound

Hey que - I guess I'm keeping this more for my reference than for others & my shorthand is in terms of # plates on one side - so dont bother adding up all the total weight.

On the hyperextension --- 1 rep = a full range motion -- pulse is hold it at the top & do 5 short counts w/ maybe 1/4 range and then release.

Your reference notes are helping. Thank you.

5 count pulse - gonna try that at least once.

 

[Sassy69]

Re: Sassy: July 2006 - 41 & BB Bound

9 April 2006 (Sun) -- start of 14 weeks out from the Southern States show....eek.

Very messed up today as I couldn't sleep at all last nite, fell asleep after 4 am, up around 1pm.

Diet:
Meal 1: 3 pm
1/2 grapefruit
1 whole egg + 8 egg whites

Meal 2: PWO -- 8 pm
2 scoops Bev Intl Muscle Provider + water + 1 Capri Sun electrolyte juice sippy thing -- 16 g carb -- was BURNT after training.

Meal 3: - 9:15 pm
4 oz chicken
1 c broccoli

Meal 4: 11:45 pm
4 oz top round steak.

Training: chest, bis & abs
5 min treadmill warmup
walking lunges: 0/40 steps x 4 --- incorporating lunges, sissy squats, etc. for warmups like last yr roughly every training day -- quads / hams are my weak spot and also helps to stretch my psoas which is very tight from a rotated pelvis / lower back problems I still have from last yr.sissy squats: 25/20 x 3
incline DB Press: warmup: 20/20 x 2
Giant (chest) x 3:
- incline DB press: 30/12 x 3
- incline DB fly: 20/12 x 3 -- shoulder was hurting --need to warm up these before chest..
- cable x-overs: 20/12 x 3 -- -last set drop-set to 20->15->10->5
Smith bar press (45 degree incline bench): 25/12 x 3
Smith bar press (30 degree incline bench): 20/12 20/8->15/5 x 2 + 5 5-pulse
Giant (bis) x 3:
- EZ curl: 50/12 40/5-5-5 50/8->40/5
- Hammer curl: 25/12 x 2 25/5->20/5->15/10->10/10->5/10 -- burnout set
- Hi cable bi: 20/12 x 2, 20/8->15/5->10/10->5/15 --- burnout set w/ 4 count hold at each contraction

* Stretch + abs * -- workign to get back to doing a full front & side split and also very aggressively pursuing stretch work to help my psoas -- this has a huge impact on my ability to do DLs and anything else that touches my lower back.
ball crunch super:
- upper abs crunch w/ 8 lb medicine ball behind the head: 8/25 x 3
- lower abs crunch w/ 8 lb med ball held hi up: 8/25 x 3

30 min cardio -- treadmill at angle 15, speed 2.7

 

[ck2006]

Re: Sassy: July 2006 - 41 & BB Bound

9 April 2006 (Sun) -- start of 14 weeks out from the Southern States show....eek.

Very messed up today as I couldn't sleep at all last nite, fell asleep after 4 am, up around 1pm.

Diet:
Meal 1: 3 pm
1/2 grapefruit
1 whole egg + 8 egg whites

Meal 2: PWO -- 8 pm
2 scoops Bev Intl Muscle Provider + water + 1 Capri Sun electrolyte juice sippy thing -- 16 g carb -- was BURNT after training.

Meal 3: - 9:15 pm
4 oz chicken
1 c broccoli

Meal 4: tbd

Training: chest, bis & abs
5 min treadmill warmup
walking lunges: 0/40 steps x 4 --- incorporating lunges, sissy squats, etc. for warmups like last yr roughly every training day -- quads / hams are my weak spot and also helps to stretch my psoas which is very tight from a rotated pelvis / lower back problems I still have from last yr.sissy squats: 25/20 x 3
incline DB Press: warmup: 20/20 x 2
Giant (chest) x 3:
- incline DB press: 30/12 x 3
- incline DB fly: 20/12 x 3 -- shoulder was hurting --need to warm up these before chest..
- cable x-overs: 20/12 x 3 -- -last set drop-set to 20->15->10->5
Smith bar press (45 degree incline bench): 25/12 x 3
Smith bar press (30 degree incline bench): 20/12 20/8->15/5 x 2 + 5 5-pulse
Giant (bis) x 3:
- EZ curl: 50/12 40/5-5-5 50/8->40/5
- Hammer curl: 25/12 x 2 25/5->20/5->15/10->10/10->5/10 -- burnout set
- Hi cable bi: 20/12 x 2, 20/8->15/5->10/10->5/15 --- burnout set w/ 4 count hold at each contraction

* Stretch + abs * -- workign to get back to doing a full front & side split and also very aggressively pursuing stretch work to help my psoas -- this has a huge impact on my ability to do DLs and anything else that touches my lower back.
ball crunch super:
- upper abs crunch w/ 8 lb medicine ball behind the head: 8/25 x 3
- lower abs crunch w/ 8 lb med ball held hi up: 8/25 x 3

30 min cardio -- treadmill at angle 15, speed 2.7

I hope your work out went well considering you had no sleep Holy lunges!

 

[*Bunny*]

Re: Sassy: July 2006 - 41 & BB Bound

GREAT JOB with the log Sassy ... keep it up GF!

 

[Sassy69]

Re: Sassy: July 2006 - 41 & BB Bound

yay! lol.

 

[*Bunny*]

Re: Sassy: July 2006 - 41 & BB Bound

YAY is right .. I'm so stoked right now you have No idea GF

 

[Sassy69]

Re: Sassy: July 2006 - 41 & BB Bound

I'm not stoked at 6 am.... Maybe I need more Cardio Breeze to pull that off....

I am fascinated w/ that wonderful soreness in my hams & glutes tho -- not sure if its from the lunges or the stretching, but its nature's way of letting me know those muscles are still there and not just "hanging around" (literally... )