Sassy Round 2: Fit for Figure

[Sassy69]

1/5/06

Ugh it is hard getting the routine set up while everyone & everythign gets back on schedule after the holidays. The company i work for is still sorting itself out after the "management change" a few weeks ago. So we've all been sort of in limbo since then, but I'm still "on call" and trying to put together stuff that just needs to exist, but not really getting the input I need just yet. So the frustration level has been monumental. It really came to a tee this week and I sort of just lost all motivation for anything. The result of that is me staying up later, reading late into the night because I cant' sleep, and then sleeping in until nearly 11 am. Which in turn rotates my day and I can't get up for the AM classes at my gym & cardio I want to do.

Anyway, today we had a great meeting & talked w/ everyone at the company and things are kicking into high gear. They are going to be crazy these next 2 months as we are getting ready to make a strong presentation at the Arnold. That said, I have a better idea of the work I have to do and the schedule I will have for the next 6 weeks. Still working from home, which my cat loves!

I finally nailed down my new trainer on starting to build a schedule for the next 2 months as well. I sorta doubt I'll be able to pull off the competition I was looking at simply because it is too close to the Arnold & work will take precedence. But the goal is still to drop like 20 lb for the Arnold. Then at that point I may look to some other trainers specifically for competition in the April / May time frame, possibly out of state (to avoid some local political stuff...)

So, getting on to the log, here's today's stuff. I have the diet written down, but because of the all day meeting & still getting out of my schedule slouch, tomorrow I should be closer to locked in.

Diet:
----

Meal 1: 9 am
1 whole egg, 4 egg whites
4 oz ground turkey
1/2 grapefruit

Meal 2: 1 pm
4 oz chicken

Meal 3: 4 pm
4 oz chicken

Meal 4: 5:30 pm
3 tbsp ANPB (gotta toss this out of the diet! see below)

*train*

Meal 5: 10 pm
big fat salad (kale, spinach, romaine, plum tomato, red onion, celery, cucumber)
1 tbsp Whole Foods organic balsamic vinaigrette
4 Bev Int'l Ultra 40s
4 Bev Int'l Aminos

Training: Upper Body w/ the trainer (shoulders, chest, tris)
----------------------------------
5 min treadmill warmup
Free Motion (machine name -- cable machine) - shoulder press: 40/10 press + 10 alternating
Free Motion chest: 45/10 press + 10 alternating
Free Motion shoulder press flys: 40/10 + 10 hold (3 TUT)
Free Motion chest flys: 45/10 + 10 hold (3 TUT)
Flat bench chest press super set:
- close grip: 45/10 (just the bar)
- med grip: 45/10
- wide grip: 45/10
- med grip: 45/10
- close grip: 45/10
- underhand grip: 45/20
Cable Tri press down + tri dips superset
- close grip: 40/20
- wide grip: 40/20
-bench tri dip (legs extended): 20 --- Here something popped on the underside of my left knee, then popped back into place. That sucked. I'll be icing this tonite & hope I didnt' screw up anything. (Never experienced this before...)
- close grip: 30/20
- underhand wide grip: 30/20
- bench tri dip: 20
Hammer Strength Hi Row: 45 (each side)/10 + 10 alternating
Hammer Strength Hi Row (under hand grip): 45/10 + 10 alternating
Machine Low Row: 70/10
BOSU ball (as back support) crunch: 10/20 (10 lb DB held close)
BOSU ball crunch: 10 /20 (10 lb DB held extended)
BOSU ball pullover + crunch: 10 / 20
BOSU ball side crunch: 10/ 20 (each side)

The biggest concern I had was I ate the ANPB about an hr before training, then took a nap & then to the gym. That friggen ANPB -- I kept burping it and I felt like I was gonna yakk on anythign that caused exertion on my chest. Nasty. NO MORE ANPB FOR SASSY!

Then I also skipped cardio in favor of icing the back of my knee. That was weird - I think I pulled a tendon.

 

[Sassy69]

1/6/06

Well, slept pretty bad last nite -- fell asleep around 8 am. But I finished a really great book! (oh well.) I did sleep in enough to get a "good nite sleep", however I'm sure I'll be fighting w/ the dreaded rotated day for the rest of the weekend. Good thing I work at home!

Got the start of my training schedule laid out -- training w/ the new guy Fri, Mon & Tues, interspersed with some yoga, pilates, yogalates, core trainin (BOSU) and kick boxing classes and cardio. Still have a couple days between where I have to come up w/ the lifting schedule.

Yesterday we did upper body, and immediately all my favorite upper body tendonitis flared up, so that sux, but to be expected. Still feeling out the trainer & him me, so its getting better.

Diet: (LMAO! I woke up at 2pm...)
Meal 1: 3 pm
1 whole egg, 3 egg whites
4 oz ground turkey
1/2 grapefruit

*training*

Meal 2: 7 pm
4 shrimp spring rolls (not deep fried)

Training: Shoulders, Biceps, Back
========================
5 min treadmill
EZ Curls: 40/15 40/7-7-7 x 2 (lower-upper-full, upper-lower-full)
Seated Hi cable Bis: 25/10 pulse + 10 full + 10 pulse, 25/10 full + 10 pulse + 10 full
Cable Standing Rear delt: 5/15
Cable side lateral: 5/15
Cable front raise: 5/15
cable upright rows: 25/15 x 2
Cable straight bar raise: 5/15
Military bar press: bar/10 rear + 10 front, bar/10 front + 10 rear
Seated hi cable scapula pull: 20/15 + 10 sec hold, 25/ 15 + 10 sec hold
ball ab crunchs: 15
Ball extended arm crunches: 15

 

[Sassy69]

1/6/06

Well, slept pretty bad last nite -- fell asleep around 8 am. But I finished a really great book! (oh well.) I did sleep in enough to get a "good nite sleep", however I'm sure I'll be fighting w/ the dreaded rotated day for the rest of the weekend. Good thing I work at home!

Got the start of my training schedule laid out -- training w/ the new guy Fri, Mon & Tues, interspersed with some yoga, pilates, yogalates, core trainin (BOSU) and kick boxing classes and cardio. Still have a couple days between where I have to come up w/ the lifting schedule.

Yesterday we did upper body, and immediately all my favorite upper body tendonitis flared up, so that sux, but to be expected. Still feeling out the trainer & him me, so its getting better.

Diet: (LMAO! I woke up at 2pm...)
Meal 1: 3 pm
1 whole egg, 3 egg whites
4 oz ground turkey
1/2 grapefruit

*training*

Meal 2: 7 pm
4 shrimp spring rolls (not deep fried)

Training: Shoulders, Biceps, Back
========================
5 min treadmill
EZ Curls: 40/15 40/7-7-7 x 2 (lower-upper-full, upper-lower-full)
Seated Hi cable Bis: 25/10 pulse + 10 full + 10 pulse, 25/10 full + 10 pulse + 10 full
Cable Standing Rear delt: 5/15
Cable side lateral: 5/15
Cable front raise: 5/15
cable upright rows: 25/15 x 2
Cable straight bar raise: 5/15
Military bar press: bar/10 rear + 10 front, bar/10 front + 10 rear
Seated hi cable scapula pull: 20/15 + 10 sec hold, 25/ 15 + 10 sec hold
ball ab crunchs: 15
Ball extended arm crunches: 15
Ball crossover abs: 15

 

[*Bunny*]

1/6/06

Well, slept pretty bad last nite -- fell asleep around 8 am. But I finished a really great book! (oh well.) I did sleep in enough to get a "good nite sleep", however I'm sure I'll be fighting w/ the dreaded rotated day for the rest of the weekend. Good thing I work at home!

Got the start of my training schedule laid out -- training w/ the new guy Fri, Mon & Tues, interspersed with some yoga, pilates, yogalates, core trainin (BOSU) and kick boxing classes and cardio. Still have a couple days between where I have to come up w/ the lifting schedule.

Yesterday we did upper body, and immediately all my favorite upper body tendonitis flared up, so that sux, but to be expected. Still feeling out the trainer & him me, so its getting better.

Diet: (LMAO! I woke up at 2pm...)

If I only could afford to get involved with that ...

I guess I got all your sleep last night , as i went to bed at 7:30 and woke up 14 hours later... Heavy lifting, sprints and stress sure can tire ya out...



I'll be watching you ...

 

[Sassy69]

No more heavy lifts on the schedule - although I think some serious squat, lunge, reverse lunge, deads, etc are going to be incorporated.

The cool thing is that all these classes are free w/ the gym membership!

 

[Roonytunes]

Sassy, just wondering how you prepare your 4oz ground turkey? I'm not much of a cook so I'm hoping you have an easy way to prepare this.

I've decided to toss out my turkey burger staple from my cafeteria at work this year because I think they're just too high in fat (13g and the second ingredient on the box was turkey fat!)

 

[Sassy69]

I buy really lean turkey - like Jennie O or this stuff that is fantastic from Costco - Pilgrim's Pride or seomthing like that - bag of turkey patties that are about 130 cal, very low fat.

I either grill it or just brown it in a skillet. I usually eat it with my eggs in the morning - just throw it all in the pan & scramble it.

The patties I've also just eaten plain w/ mustard -- LOVE MUSTARD!

 

[Sassy69]

1/13/06

Work is just now starting to explode out the starting gate into 2006. The left knee I popped last week sort of set the tone for the whole week - no gym all week. Diet was decent but nothin special. If anything, not enough food. And I eased my way out of my popcorn obsession So picking back up where we left off, let the fun begin (again)...

Diet:
Meal 1: 9am
1 whole egg + 3 egg whites
4 oz ground turkey
1/2 grapefruit

Meal 2: 12 noon
2 scoops Bev Int'l Muscle Provider

Meal 3: 5 pm
4 oz chicken
2 c salad
1 tbsp vinegar & olive oil

*training*

Meal 4: 8 pm
2 scoops Bev Int'l

Meal 5: 10:30 pm (edit : wasn't hungry until I got upstairs to get my 3 oz of steak...)
5 oz top round
2 c salad
1 tbsp vinegar & oil
(Note to self : DO NOT LIFT THE TOP OFF THE SALAD SPINNER WHILE SPINNING....)

Training: Lower body

-10 min stepper warmup
- walking lunges: 40 steps/25 lb x 2
- walking lunges (step + db row + step up + db Press): 40 steps/10
- walking lunges (step + side laterals + twist right, twist left, step): 40 steps/5
- Reverse walking lunges: 40 steps/20
- reverse lunges (stationary on bench but holding DBs like deadlift): 20/10 x 2
-- this hit my aching psoas & lower back like a beeeyotch
- bench plyo jumps: 10 up / down
- platform smith deads: bar + 15/20
-ez bar good mornings: 30/20
- BOSU crunches: 20 regular + 20 reach hi --- I'm dubious as to the usefulness of these - the BOSU ball keeps you from leaning very far back and I don't actually feel like I'm doing much of a crunch.
- BOSU oblique crunch: 20
- BOSU butt lift: 20 pulse
- BOSU butt lift w/ one leg up: 10, alt

20 min treadmill (and then got chased out of the gym for early closing time on Fri)


Discussion:
I talked a bit more w/ my trainer about the whole week's schedule, and he's right - I'm trying a whole new approach to training that is sort of gonna drive me nuts because I'm used to lifting 6 days/week. Now its all stuff like above - more plyo / hi rep / aerobic stuff and "upper body" & "lower body" as opposed to muscle groups. On the off training days I'm planning to do cardio & a variety of classes from yoga to kick boxing because the goal is just to slim down. The training work has 2 major goals - chisel my ass down & shape my shoulders. (My shoulders are getting crazy hellaworkouts!)

However what is driving me nuts is that I'm used to hitting the gym for relaxation & continually doing self-challenges to see what I can improve on relative to the previous week. That ain't on the list anymore. I think I may buy a basketball & spend time on their indoor half court just shooting "for me".

So, let the fun continue!

Oh yea, and more massage because all my soft tissue problems are very pronounced tonite.

Yay. That will only get fixed by using my body more.

 

[Roonytunes]

- BOSU crunches: 20 regular + 20 reach hi --- I'm dubious as to the usefulness of these - the BOSU ball keeps you from leaning very far back and I don't actually feel like I'm doing much of a crunch.

Do you use the BOSU with the ball side up or down? My trainer likes to use it with the ball side down so I'm always trying to balance on the flat side, and it tends to work the core a LOT more.

Stupid joke, but my trainer likes to refer to the BOSU ball at my gym as "Billy Bosu, but he likes to be called as William". It always cracks me up in the middle of a sweaty, tough workout!

 

[Sassy69]

This is just as a support for the crunches - what you are talking about comes on Sun morning in the BOSU class....