Sassy Round 2: Fit for Figure

[scorpiogirl]

Damn, Sass!!! Those are AWESOME!!!! ....and it's so refreshing to see that someone can actually get the protan even on body AND face!!! lol

I think when I get to 8% - I'll be a shorter scale of you (with a little less muscle as of now). We seem to have a very similar body type. Well, at least I know what I could (and will) look like...right!?!?!?! lol

GREAT PICS!!!

 

[Sassy69]

The protan was done w/ an airbrush - I might suggest doing the body paint that way by get a good makeup artist to do your face. The thing is that the next day the protan started to flake off my face just like it does on your body. The problem was that I had a photo shoot the next day & it was pretty obvious that my face was falling off.

 

[Sassy69]

Yay! I am now the happy owner of a World Gym membership.

I also have an inflamed rotator cuff...

But there's a chiropractor / massage therapy place right next to Worlds

 

[scorpiogirl]

Enjoy that membership! I'm a little jealous!!! lol

 

[buffalogal]

I killed the photos in my gallery for privacy purposes - here's a couple pix from an old thread. I may kill this in a few days as well, but until then:

I'm in awe Sassy! You're quite an inspiration...

 

[treilin]

Hey girl!
I had to start laughing... You skipping around the movie theatre watching all these other movies. Pretty funny. I know what you mean by stress. I think we all are feeling it. Take it easy over the Holidays and enjoy yourself!
~T

 

[Sassy69]

LOL I don't go to movies that much, but there are a bunch of good ones and I really wanted some popcorn (no butter...) Esp if I end up going by myself I need to add a little adventure to it - that comes in the form of picking at least one movie I want to see and then as I go in, scope out the times & the theater layout to determine what I'd have to do to sneak into another show. I almost did 3 shows on Sunday but they stopped the show schedule a little earliier than usual. Harry Potter would've been show 3.

 

[Sassy69]

OK so I get to the new gym tonite (after I got my nails done of course...!) Gotta do legs because I have an inflamed somethign in my rotator cuff. That means no upper body anything for few days. Going back to the chiro on Thurs to get a last check and then driving down to the 'rents place on Friday. I was really stoked today because I found a website that sells a bunch of different kinds of little glass elephants - my mom collects them & I haven't been able to find any just looking in stores over the last few yrs. She puts them on the xmas tree and she said that these were the only ornaments she kept out for their little tree at the new condo - everything else is on storage. So she should be getting a box on Fri I think (I hope)... I'm just really happy w/ the stuff I got everyone for xmas. This includes a package of 5 whoopie cushions for my brother. I'm sure I'll be at the top of my sister-in-law's shit list once she see that. He's gonna start messing w/ his kids (age 2.5 & 4) and you know what happens when you teach little kids (esp boys) funny things like farts. (OHOH!)

So I go to the gym tonite. Do legs. Nothing to heavy & everything still works. As I'm doing lunges, this one trainer starts telling me how great lunges are & that I should add some weight. I'm like, I'm getting there - just getting back into it. Then I explain that I've been out of the gym for 4 months, interested in competing again in Feb. This guy has some experience w/ competition training (though probably not specific to Figure...) and he specializes in core strength & balance stuff. So i got his number, told him my goals & we're going to start training next Thurs after I get back from the holidays. I'm damn excited. This is going to be a lot of stuff like BOSU training, balance, core strength & ab work. Wohoo! Somethign totally different. The diet I may make some of my own modifications but the reality I need to drop 20 lb & about 10% bf in 8 weeks. Even if I dont' get there, I need to get my shit in order for the Arnold Classic.

Not sure if I'm going to keep this log or start a new one, but because I expect the training is goign to be totally diff from my usual. Gotta see what this guy can do & also review my other resources for how to approach it all. But anyway - NEW LIFE!

 

[amore]

The diet I may make some of my own modifications but the reality I need to drop 20 lb & about 10% bf in 8 weeks. Even if I dont' get there, I need to get my shit in order for the Arnold Classic.

Awesome! 20 lb in 8 wks! Teach me how!!!!!!!!!!!!!! !!!!! This is great!! By the way, would anyone on here know any excellent trainers in SW FL? Naples FL????? How do I go about finding one? Sass, you seem to get all the cool trainers!! Can I borough one?? LOL

 

[Sassy69]

LOL -- if and when I find out, you will also see...

All the cool trainers -- um yea. I've had a couple good ones, one who screwed w/ my mind and one complete whack job. I pick up a few things from all of them, but you have to endure the idiosyncracies of the industry as well.

As far as SW DL -- there's a great guy I think named Tim Gardner - he's up in Tampa and I believe he promotes the Hurricane Bay NPC BB show. That particular show gets lots of kudos as just a really quality show and he is good people. His wife competes in figure I believe. I've never met them, but I do hear great things from people who work with them.

If you don't have access to him, the best way to find a trainer is by word of mouth. Ask at your gym. It also depends on your goals - my goals since I've hired trainers have been specifically to compete. I can train myself at this point, but there are finer points to competition that I like to learn and it just keeps me a lot more focused. I tend to have a hard time doing things that arent' hardcore and to the point. If you are looking for someone for competition, you can also start by contacting your state NPC chair. In FL the guy to talk to is Peter Potter (he's in Ft. Lauderdale). Or look at the NPC News Online website (www.npcnewsonline.com) & see what shows are scheduled for 2006 in your area, contact the promoter and see if they can recommend someone.

 

[amore]

LOL -- if and when I find out, you will also see...

All the cool trainers -- um yea. I've had a couple good ones, one who screwed w/ my mind and one complete whack job. I pick up a few things from all of them, but you have to endure the idiosyncracies of the industry as well.

As far as SW DL -- there's a great guy I think named Tim Gardner - he's up in Tampa and I believe he promotes the Hurricane Bay NPC BB show. That particular show gets lots of kudos as just a really quality show and he is good people. His wife competes in figure I believe. I've never met them, but I do hear great things from people who work with them.

If you don't have access to him, the best way to find a trainer is by word of mouth. Ask at your gym. It also depends on your goals - my goals since I've hired trainers have been specifically to compete. I can train myself at this point, but there are finer points to competition that I like to learn and it just keeps me a lot more focused. I tend to have a hard time doing things that arent' hardcore and to the point. If you are looking for someone for competition, you can also start by contacting your state NPC chair. In FL the guy to talk to is Peter Potter (he's in Ft. Lauderdale). Or look at the NPC News Online website (www.npcnewsonline.com) & see what shows are scheduled for 2006 in your area, contact the promoter and see if they can recommend someone.

Woo--hoooo!! I am actually starting to think about competing!! WOW!! Sassy you are one great woman!!! ;-))))) (big smile!). But geez, I have no clue where to start! How do I get my bod from my body to a body like yours? Hmmm.. ;-))

 

[amore]

Woo--hoooo!! I am actually starting to think about competing!! WOW!! Sassy you are one great woman!!! ;-))))) (big smile!). But geez, I have no clue where to start! How do I get my bod from my body to a body like yours? Hmmm.. ;-))

Sass, can I meet you sometime and train with you?????

 

[Sassy69]

Ya never know - I'm local to atlanta. Too bad- my parents used to vacation for a month every fall in Ft Myers. THey just got a place up on the panhandle so too far away now. I used to be across alligator alley in Ft. Lauderdale but now I'm up nort'.

Where to start --- go check the "So you want to compete" stickie at the top of the board! The best thing to do is start asking around your area. I would really give Tim Gardner a call to see if he can give you some contacts in your area -- NO, he doesn't know me, but you can tell him I know Carla Salotti and she has nothing but the highest praise for his shows. You can probably get contact info off his show site - www.hurricanebay.net.

 

[amore]

Ya never know - I'm local to atlanta. Too bad- my parents used to vacation for a month every fall in Ft Myers. THey just got a place up on the panhandle so too far away now. I used to be across alligator alley in Ft. Lauderdale but now I'm up nort'.

Where to start --- go check the "So you want to compete" stickie at the top of the board! The best thing to do is start asking around your area. I would really give Tim Gardner a call to see if he can give you some contacts in your area -- NO, he doesn't know me, but you can tell him I know Carla Salotti and she has nothing but the highest praise for his shows. You can probably get contact info off his show site - www.hurricanebay.net.

Awesome! I will def call Tim tomorrow to see about if he can recommend someone. The trainer I met today had a t-shirt w/ NPC on it - I think he said that he competed. I will quiz him more tomorrow. Oh, by the way, what questions should I ask him to see whether he's worth the $?? He saw me in the gym and noticed that my form was off so he came to give me some advice (how i met him). Thank you Sassy!!! ;-)

 

[Sassy69]

Awesome! I will def call Tim tomorrow to see about if he can recommend someone. The trainer I met today had a t-shirt w/ NPC on it - I think he said that he competed. I will quiz him more tomorrow. Oh, by the way, what questions should I ask him to see whether he's worth the $?? He saw me in the gym and noticed that my form was off so he came to give me some advice (how i met him). Thank you Sassy!!! ;-)

Look at the So you want to compete stickie at the top of the board -the whole trainer thing is discussed there.

 

[amore]

Excellent- I am going there right now ;-)) Thank you very much Sassy! PS How is World Gym working out for you and how is your rotator cuff?? Be careful with the rotator cuff. I used to interpret Polish for a client that had his cuff torn. Had 2 surgeries because of it. The doctor kept stressing to give the cuff rest, but he would not. Plus he was very heavy (overweight) so that did not help at all!

 

[velvett]

I must confess be compltely jealous that you have a selection gyms to choose from.

The gyms by me are from the 1980's at best.

 

[Sassy69]

Let's put it this way - I finally HAVE a selection of gyms. Prior to that nothing was close or convenient excellent older gyms w/ no ambiance.

 

[Sassy69]

12/29/05

Let the fun begin.

Target
=====
2/25/06: NPC Atlantic - Figure (Goal: 140 lb, 10% bf... we'll see)
3/3/06: working at the 2006 Arnold

Current stats
==========
Weight: 163 lb
BF: ~20%

Diet
===
Laid out the diet tonite but not start until tomorrow. Detox diet thru Sunday, then new comp diet. Here, I'm falling back on the tried & true Beverly International-based diet I got from Quadsweep's Sis! (Not to mention the pressure of showing my progress at the Arnold in 2 months.... )

Training: Legs
==========
First day w/ the new guy. This is all goign to be higher rep, plyometrics, more aerobic based to support a move from BB to Figure, primarily drop bodyfat, reshape the muscle I have. I guess also I'll be working on posing on my own unless I can find someone at the gym. Hell, might even just keep practicing the BB posing since its great conditioning.

Picked legs because my shoulders have been bugging me, give 'em an extra day to relax. I've got 25 sessions to be spread over the next 8 weeks. Still need to lay out the schedule and what to do on the non-with-the-trainer days. Morning cardio every day as well.

Today:
5 min treadmill warmup
DB squats: 20 pulsing + 20 full + 20 pulse/20 x 2
Lunge squats: 20 pulse + 20 full + 20 pulse/20 x 4 (each leg x 2)
Lunge squats, 1 leg up on a bench + side laterals: 20/8 x 2
Lunge squats, 1 leg up on a bench + shoulder press: 20/8 x 2
Ham stretch w/ 10 lb DBs to toes, 1 leg kick back balance: 10 / 20 x 4
Leg extension: 100/15, 85/20, 70/22 55/25
Jumping up stairs by 2's: 5 lb ankle weights / 20 steps x 4
Donkey kickback w/ resistance band, 1 knee on BOSU ball: 20 x 4
Pull overs w/ 15 lb weight + crunch: 15/20 x 4
Crunches w/ DB punches alternating punch location: 10/40

30 min treadmill (in that awesome cardio theater - Batman Forever was playing !)

(Well, its a start ...)

 

[superqt4u2nv]

Go Sassy

 

[mermaid]

Good luck Sassy

 

[Miss24k]

Glad to see your goal has been set, looking forward to watching your progress once again Miss Sassy pants

 

[Sassy69]

lol Wohoo! (I still hate cardio.)

 

[buffalogal]

lol Wohoo! (I still hate cardio.)

I feel your pain!!

 

[Sassy69]

12/30/05

Diet (not bothering w/ cals & macro breakdown on this)
====
Waking:
water + fresh squeezed lemon - this is supposed to "wake up your body"
spirulina + pineapple juice (I used this organic powder stuff from Whole Foods)
EFAs
Multi

Meal 1:
juiced watermelon (throw 2 slices of watermelon in the juicer, rind & all)

Meal 2:
brown rice
mixed vegies
1 egg, 5 egg whites

Meal 3:
large salad w/ vinegar & flax oil

Meal 4:
juiced vegetables (spinach, carrots, beets, wheatgress, some cherry tomatoes, green peppers, sprouts - basically whatever was in the fridge)

Meal 5:
miso soup (low sodium)

Meal 6:
fiber drink

Training
======
1 hr pilates
40 min treadmill

Walked all over the mall this afternoon & my feet hurt, got home too late to train so just skipped it.

Tomorrow plan to meet w/ the trainer to lay out the training schedule - w/ him, days w/o.

 

[Miss24k]

lol Wohoo! (I still hate cardio.)

Tomorrow I will attempt to begin my morning cardio sessions I am so not looking forward to getting up at 7am and go outside in -16C weather (yup you guessed it I still hate cardio) lol

 

[Sassy69]

Ick. I think I'm gonna be up a bit late tonite, so I'm looking at a Yoga class at 9:30, talk to the new trainer & do 40 -45 min cardio.

Sometimes I think getting the habit established is harder than actually doing it.

 

[jenscats5]

Ick. I think I'm gonna be up a bit late tonite, so I'm looking at a Yoga class at 9:30, talk to the new trainer & do 40 -45 min cardio.

Sometimes I think getting the habit established is harder than actually doing it.

Going to have to agree with you on that one Sass....

 

[Sassy69]

12/31/05
======

Since my co-execs called me up yesterday for a 40 min discussion about a project they want to do ASAP (mind you I was on my way to the mall to hit the post-xmas sales & hadn't gotten any indication that my services were required during the weekend and ended up parked outside of The Container Store taking notes on the back of my Mapquest directions to my parents' new condo), I was up late working.

Which, in turn, negated my plans to go to the gym at 9 am, do yoga and talk to the new trainer. Instead I slept until 11 and got to the gym w/ time for a workout, cardio & to ask the new trainer's schedule so I can eventually talk to him about my schedule (seeing how I paid him up front for 25 sessions to get the discount...)

So, aside from a 3 hr delay in starting my day, here we go:

Diet
===
Still on the detox diet, except last nite I got into the ANPB w/ splenda (no thx to a certain friend for telling me about that little taste of heaven...)
*same* as 12/30/05 (excluding the ANPB)

Training: Back & bis (but still limited by lower back, right shoulder & std elbow tendonitis)
=========
5 min treadmill (angle 8->10, speed 3.5)
Machine lat pulldown: 70/20 85/20 100/15 x 2
Hammer Strength seated row: 45/20 wide grip: 45/20, 55/20 narrow: 55/16
1 arm cable row w/ twist: 35/20 x 2 35/25 20/15 (pull, hold, release) + 5 pulse
Smith barbell row: 10/15 20/15 -- bailed due to lower back pain
DB curls: 20/15 x 2 - stopped when the right elbow tendonitis kicked in
EZ curls (7-7-7): 30/ 21 - stopped on the tendonitis again
Hammer curls: 20/8 15/8 10/8 5/8
Hi cable bis: 20/20 x 2 -- this machine feels like it is heavy for the weights -- usually I do 45 as my max on high reps.

Cardio: 25 min elliptical + 20 min treadmill (watching Spiderman on the big screen!)

 

[Sassy69]

1/1/06 & 1/2/06

Well I'm off to a whaling start in '06.. LMFFNAO!

I drank a whole bottle of wine celebrating NYE with friends in 3 diff time zones thru the miracle of texting, IM and email. Needless to say I didnt' get to the gym... I did finish up my 3rd day of detox diet tho (aside from the wine...).

I went to bed early last night, hoping to get up for am cardio, except a blood curdling lightening storm woke me up at 3 am and pretty much blew any chance of finishing my good night's sleep until about 8 am. Ended up sleeping in until around 10 am. (Nicely not getting called upon to do any heavy work today...)

Around 10:30 I started in on the post holiday clean-up and finished about an hour ago. I still have to organize all my investment / finance paperwork & little stuff like that, but for the most part I actually got my entire house cleaned, reorganized my closet, did laundry, laid some plans to complete the unfinished bathroom in my basement, packed all the holiday stuff (except the outside lights which were still soaked from all the rain), grilled food for tomorrow and pretty much did A LOT of the stuff I've put off all month.

The only 2 drawbacks, I didn't get to the gym and now my lower back hurts. Ths stinker about not getting to the gym is that my whole training schedule is still up in the air.

I guess I'll live. It looks like I might even get another shot at a decent night's sleep tonite!

 

[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....

 

[Roonytunes]

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

Ahh, those Bosu classes are fun....I took one at the Crunch Hollywood gym in LA while on vacation and it kicked my a#s in a major way! It was probably one of the hardest classes I've taken and there was literally a puddle of sweat around me when I was done. I want to hear what yours is like.

 

[Sassy69]

I've used it in the past as part of my physical therapy for some lower back problems I had last yr. Good stuff!

 

[Sassy69]

1/14/05

Well w/ intention of getting to a 9 am yoga class, I slept like crap -- we had some wild wind kick up & drive the temp down from the mid 60s down to windchills of 22 degrees - which kept me from falling asleep until about 2:30 am, woke up at 5:30 w/ the wind still howling. I ended up switching my radio on & dozed off listenign to some mindless talk show thing. However that also turned off my alarm. So I woke up when a friend called at noon. Oops...

So...

Diet:

Meal 1: 12 noon
1 whole egg + 3 egg whites
4 oz ground turkey
1/2 grapefruit

Meal 2: 4 pm
1 can tuna + mustard

*shot hoops at the gym*

Meal 3: 8 pm
2 scoops protein mix

Meal 4: 10:30pm (I'm assuming anyway...)
5 oz top round
2 c salad
1 tbsp vinegar & oil

Training: shooting hoops
Shot hoops & played a few rounds of HORSE at the gym's little 1/2 court for 1.5 hrs
- good sweat & lots of fun.

 

[indyswife]

How has your back been doing?

 

[Sassy69]

How has your back been doing?

Pounded on it pretty good the other day - slipped during the plyo jumps and jacked it real nice. So being very careful w/ it & will be using a soft waist wrap for a while I think. Just a little support.


And of course as a result of simply shooting hoops last nite my ankles are sore. I will be wearing my high top lifting shoes today for support there too. God everything I do , I pay for later. lol

 

[scorpiogirl]

Ahh, those Bosu classes are fun....I took one at the Crunch Hollywood gym in LA while on vacation and it kicked my a#s in a major way! It was probably one of the hardest classes I've taken and there was literally a puddle of sweat around me when I was done. I want to hear what yours is like.

We have a new fitness club down the street that has the cardio equipment with the TV's on them - like your club, Sass. I have quite a bit of equipment at home, but now I want to go down there just to use the cardio equipment - and you guys have me all excited about a BOSU Ball class now too!!! lol

 

[Sassy69]

LOL - I have one of those 24 hr key access gyms 2 blocks from the house, a Precor in my basement in front of cable / hbo w/ DVD & sound system, and now this gym. And I still have to hire a trainer to get me excited about going to the gym. Talk about no motivation.

Anyway, diet is still tight, but not much appetite so I'm just rollign w/ it. Not really too concerned about losing muscle, although I'm supplementing w/ the Bev Int'l Ultra 40 liver tabs (protein pills basically) and aminos, so I'm covering myself pretty good that way. My ankles were very tender this morning from playing ball last nite. Hilarious - every little thing I do hurts later. I'm not THAT freekin old...

Current trainer schedule is Sunday, Tues, Fri. Carb up days will be Tues & Fri nite to support those lifting days. That keeps my lifting days pretty evenly spread out, and a kickboxing class on Wed and the rest will be various combinations of yoga, pilates, bosu, cardio, hoop'ing and what have you. Certainly not boring

Diet:
Meal 1: 11 am (another night of crapola sleep resulting in oversleeping...)
1 whole egg + 4 egg whites
4 oz ground turkey
1/2 grapefruit

*training*

Meal 2: 2:30 pm
2 scoops protein mix

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

Meal 4: 9 pm
2 scoops protein mix

Meal 5: didn't have it

Training: upper body
- 5 min treadmill warmup
- DB incline press: 20/20 x 2
- DB curl: 10/20 alt + 10/20 both
- Preacher DB curl: 10/15 curl + 10/15 hammer x 2
- Preacher curl ez bar + resistance: 10/30 -- these sucked because my shoulder started to hurt : note to self - rotator cuff warm ups before Sunday training...
- Incline cable flyes + DB: 15/20 + 10 lb cable resistance (hands facing) + 15/20+10 (thumbs facing)
- 10 pushups
- Superset Hammer Strength chest machines x 2
- upright press: 25/15
- low press: 25/15
- hi press: 25/15
- 1 min jumping jacks
- cable tricep press: 20/15 + cable overhead tri extension: 20/15
- Bench tri dips: 20 + triangle pushups (LMAO!) 10 -- these degraded to just negatives
- abs:
- fitball passes - legs to arms: 20
- supermans - alternating: 20 + full 20
- 45 min treadmill (30 min angle 8/speed 3.4, 15 min angle 11/speed 2.8)

 

[jenscats5]

LOL - I have one of those 24 hr key access gyms 2 blocks from the house, a Precor in my basement in front of cable / hbo w/ DVD & sound system, and now this gym. And I still have to hire a trainer to get me excited about going to the gym. Talk about no motivation.

Know how ya feel - I just can't get "into it." Not at all......

 

[Sassy69]

I'd say I'm "into it" now though. Long time coming, but its here! (Not to mention less than 7 weeks to the Arnold...)

 

[jenscats5]

I'd say I'm "into it" now though. Long time coming, but its here! (Not to mention less than 7 weeks to the Arnold...)

Oh well that's good!! Pass some of that along my way then.....

 

[Sassy69]

You can stop in & visit my trainer - talk about no sympathy for an aging body w/ all sorts of aches & pains....

 

[indyswife]

Hell, I gotta just walk in the basement to work out and that doesn't even get me motivated anymore. I am so tired of the treadmill, we are going to the nordic track store on Monday to look at ellipticals for some different cardio and I figure if I have surgery next month it will be a little less impact. Are you going to the mens finals at the arnold? Do you think a hot tub would help your back? Indy's chiro prescribed it for his back so we got it as a tax write off, but it really helped him out.

 

[Sassy69]

I go in spurts - right now the smell of even my protein mix makes me sick to my stomach. Wish to god I didn't have to eat but I'm getting dizzy from not eating right now.

Not sure what my plans are at the Arnold yet - the shows really don't interest me so much anymore. I suspect I'll have a full slate of stuff to attend to anyway.

Back's been ok - mostly just need to use it.

 

[*Bunny*]

Hey Sassy! Sup GURL! I love that you're playing basketball

I had to cancel my reservations to the Arnold, blah ...

Glad to see things are ALOT better from the last few pages with that whole work/J bull$hit... I was getting really worried.

Your gym sounds alot like mine (both of them) ... Free classes, tons of TV's, blah blah blah If only I had the time to watch 'em.

 

[Sassy69]

Hey Buns! Yea its better, but still a bit random.... (ugh.)

My trainer is still just a trainer & not really a competition prep guy so its on me to keep the whole program running. The diet is tight (mostly because I'm sick of eating & pretty apathetic about stuff in general at the moment) but my sleep patterns a little f*'d right now -definitely need to get back on the AM cardio thingy tho. Definitely!

I'm getting like I was w/ the Olympia - you'd think it would be the coolest thing on the planet to be a major player at the Olympia, but instead you never want to go to Las Vegas because of the flashbacks to the experience. If that happens w/ the Arnold, uh.... I'm looking for a new sport.

Hey Sassy! Sup GURL! I love that you're playing basketball

I had to cancel my reservations to the Arnold, blah ...

Glad to see things are ALOT better from the last few pages with that whole work/J bull$hit... I was getting really worried.

Your gym sounds alot like mine (both of them) ... Free classes, tons of TV's, blah blah blah If only I had the time to watch 'em.

 

[bettyboop]

Hi Sassy, just wanted to ask what contests you were aiming for this year. I know that you are going to the Arnold for work, but are you competing in it as well?
I read a local paper about the road to the pro's, are they still following Heidi Fletcher. I saw that she is in the line up for the Arnold after wining the NPC Nationals.
I missed the Olympia this year, but heard it was a hassel with the contest off the strip and not in a great place. I thought the previous years at the Mandalay Bay were great.
I'm hoping on going to the Arnold this year to watch, and I am also trying to work the expo. We will see...

Good luck with your training, it looks like you have had much success in the past.

 

[treilin]

I'd say I'm "into it" now though. Long time coming, but its here! (Not to mention less than 7 weeks to the Arnold...)

Are you going??? I was thinking about it!

 

[Sassy69]

I will be on booth duty at the Arnold. "Competing" in the Arnold - it is ONLY for IFBB pro competitors (Heidi turned pro at the 2005 Nationals) AND by invitation only. So no I am not pro & won't be competing in it. No idea my competition schedule yet. Way too many things up in the air right now.

 

[Sassy69]

Well, yesterday I didnt' get out of work early enough to make my pilates class so I went home w/ the plan to get ahead of my work schedule, go to sleep early & hit it hard today.

I couldn't sleep at all until like nearly 3 am, overslept, missed AM cardio and got to work late. It was raining cats & dogs and the whole day was pretty much stupid w/ trying to get stuff done. Extremely frustrating day & just set me into a shitball mood. Its a bit of hormone week, however huge frustration w/ work right now. Then the drive back to the gym was a bit scary in the rain. Discovered my car roof is leaking again.

THe last several days I've not had much appetite & today I know I didnt' eat enough and then topped if off w /a protein mix that I just can't stomach anymore. Like, I can't drink protein mix in general right now. No matter what brand.

So I'm w/ the trainer, I'm already in a shitty mood and I can't throw it. Its leg day. I just couldn't throw the crap mood. As I got into the dead lifts, I started gettign sick to my stomach. So we tossed the whole training session for some cardio. Two minutes into the cardio I started feeling really sick, so I just packed it up & went home. I did just eat and dont' feel so moody anymore, but just generally uninterested in anything. I expect I'm gonna hit the hay early & hopefully get going better tomorrow.

 

[Roonytunes]

Awww, sorry to hear that you had such a crappy day...there are just those days that you just can't shake that mood off. I hope tomorrow will be better. Sounds like you really need to get a good night's sleep!

 

[Sassy69]

If I can't stand American Idol anymore, I'm off to bed in a few minutes

 

[musclemom]

If I can't stand American Idol anymore, I'm off to bed in a few minutes

Sassy, I genuinely hope you start feeling better -- you sound like you feel seriously out of sorts ...

 

[indyswife]

American Idol did seem pretty lame tonight. Get a good nights sleep girl, I hope you feel better in the morning.

 

[treilin]

If I can't stand American Idol anymore, I'm off to bed in a few minutes

Wait till Thursday and then you can watch Beauty and Geek! That cracks me up every time. Someone that travels with 5 Rubix Cubes has a few bolts loose. Then again I travel with a suitcase full of protein and supplements

 

[*Bunny*]

Wait till Thursday and then you can watch Beauty and Geek! That cracks me up every time. Someone that travels with 5 Rubix Cubes has a few bolts loose. Then again I travel with a suitcase full of protein and supplements

LMAO ... I brought EVERYTHING on my cruise, it was hilarious to see the line of pills/powder etc along the window base. For Sassy's show last year in ATL, I had problems with them "losing" two suitcases, of course the ones with the supps in them ... Ugh, was I furious. If people didn't travel with so much shit I would've been able to carry on ... blah blah blah lessoned learned.

 

[Sassy69]

When you have to travel w/ stuff like that you learn to economize & pack for minimal size. I've mastered that. You just have to watch for things like a blowout in one of your baggies of protein mix. Double bag everything!

 

[Sassy69]

What a pain - between a job where somehow all the important discussions happen while you are standing in the doorway on your way out & my allergies that are going nutzo...

Anyway, thx to some very uplifting discussions w/ some valued friends, I had a great reset of mind & intention this weekend. Trained great on Sunday - upper body (can't remember all the stuff) and then shot hoops for 1 1/2 hrs. Got my ass kicked in a game of 2 on 2 -- haven't actually done that since about 1989. EGAD.

So yesterday I got up & did 30 min AM cardio, except my Precor's resistance setting wasn't' working. I was freaked out that it was broken. Then a friend suggested I reboot the whole machine (i.e. unplug, replug it) -- Worked like a charm! Skipped back workout because I had a 30 min sneezing fit all the way home from work & just felt exhausted. So catching up to today:

1/24/06:

Diet:
Meal 1: 8:30 am
4 oz ground turkey
1 whole egg + 2 egg whites
1/2 grapefruit

Meal 2: 11 am
4 oz chicken
2 c salad
2 tbsp vinegar

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

Meal 4: 5 pm
4 oz chicken
2 c salad

*train*

Meal 5: 9 pm
2 scoops protein mix

Training:
AM: 30 min cardio - Precor / elliptical

PM: Legs
- 5 min elliptical warmup
- leg press + calf press: 4x45/20 + 30, 6x45/20 + 30, 8x45/10 -> 6x45/10 -> 4x45/10 + 30
- walking lunges: 15/20 steps x 2, 15/20 double pulse steps x 2, 15/20 angle step
- ankle wrap cable superset: 30/front side, 30/kick back, 30/back side, 30/ reverse knee up (alt)
- hack squat, 1 leg: 45x2/20 (alt)
- bent over, leg back stationary lunges: 20/20
- dead lifts: bar/10 + 10 + 10 x 2 --- have to be soo careful w/ this on my back
- abs: - ball crunches: 20, alternating crunch: 20, reverse crunches: 20
- stretch lower back/hams
- 35 min treadmill + 5 min step mill

 

[treilin]

What a pain - between a job where somehow all the important discussions happen while you are standing in the doorway on your way out & my allergies that are going nutzo...

Anyway, thx to some very uplifting discussions w/ some valued friends, I had a great reset of mind & intention this weekend. Trained great on Sunday - upper body (can't remember all the stuff) and then shot hoops for 1 1/2 hrs. Got my ass kicked in a game of 2 on 2 -- haven't actually done that since about 1989. EGAD.

So yesterday I got up & did 30 min AM cardio, except my Precor's resistance setting wasn't' working. I was freaked out that it was broken. Then a friend suggested I reboot the whole machine (i.e. unplug, replug it) -- Worked like a charm! Skipped back workout because I had a 30 min sneezing fit all the way home from work & just felt exhausted. So catching up to today:

1/24/06:

Diet:
Meal 1: 8:30 am
4 oz ground turkey
1 whole egg + 2 egg whites
1/2 grapefruit

Meal 2: 11 am
4 oz chicken
2 c salad
2 tbsp vinegar

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

Meal 4: 5 pm
4 oz chicken
2 c salad

*train*

Meal 5: 9 pm
2 scoops protein mix

Training:
AM: 30 min cardio - Precor / elliptical

PM: Legs
- 5 min elliptical warmup
- leg press + calf press: 4x45/20 + 30, 6x45/20 + 30, 8x45/10 -> 6x45/10 -> 4x45/10 + 30
- walking lunges: 15/20 steps x 2, 15/20 double pulse steps x 2, 15/20 angle step
- ankle wrap cable superset: 30/front side, 30/kick back, 30/back side, 30/ reverse knee up (alt)
- hack squat, 1 leg: 45x2/20 (alt)
- bent over, leg back stationary lunges: 20/20
- dead lifts: bar/10 + 10 + 10 x 2 --- have to be soo careful w/ this on my back
- abs: - ball crunches: 20, alternating crunch: 20, reverse crunches: 20
- stretch lower back/hams
- 35 min treadmill + 5 min step mill

I know you say you have to watch your back that's the only reason I am bringing this up. My friend here at work was doing ab crunches on the ball and actually pinched a nerve in her back and had to have surgery .
I never thought that was possible.. but I guess someone always has to do the impossible

 

[Sassy69]

I've been doing "ball crunches" - weighted via cable / pulley or otherwise. The ones above are done more like reverse crunches where you put the ball under your legs & hold it w/ your legs so it forces a certain motion - I suppose mostly it forces you to not use the momentum of pulliing your legs / hip flexors. I'd say the ball has helped me alot w/ support of my lower back tho. No idea how you pinch your back on it - I guess you could if you were pulling on your neck (hands behind your head position) or if you hyperextended or something. Bummer.

 

[Sassy69]

1/25/06

Diet: (ugh ran out of chicken today so all tuna...)

Meal 1: 8 am
1/2 grapefruit
4 oz ground turkey
1 whole egg + 2 egg whites

* coffee * -- one thing I notice about coffee is that it delays my scheduled hunger pangs & I go a little longer than I should w/o eating.

Meal 2: 12:20 pm
1 can albacore tuna + mustard (hate the taste of tuna by itself)

Meal 3: 3 pm
1 can albacore tuna + mustard
1 c fresh green beans

Meal 4: 6 pm
1 can albacore tuna + mustard
1 c fresh green beans

*train*

Meal 5: 10 pm
4 oz top round steak
1 c green beans

Training:

AM: 30 min precor

PM: Back - wanted to do a heavy day (no trainer today) because I get exhausted during the training sessions, most likely because of the aerobic aspect, however I never feel sore afterwards. So I wanted to go throw some heavier weights around. Turns out I'm still not sore the day after. Crap.

- 5 min treadmill warmup
- lat pulldown: 70/15 85/15 100/15 85/10->70/10->55/10->40/20
- bentover DB row: 40/15 x 3
- hammer strength row: 45/15 55/10 + 5 alt, 55/12
- hammer strength hi row: 45/15 x 3
- cable row (helps stretch my back): 70/15 85/12 x 2
- reverse pec dec: 50/15 x 3
- lying db pulls: 10/15 x 3
- Smith shrugs: bar+45/10 x 3
- hi cable bis (for craps & giggles): 20/20 x 3
- upright crunch machine: 10/15 20/15 30/15
- ball crunches: 30 x 2
- alt ball crunches: 40 x 2

 

[scorpiogirl]

heavier weights around. Turns out I'm still not sore the day after. Crap.

- 5 min treadmill warmup
- lat pulldown: 70/15 85/15 100/15 85/10->70/10->55/10->40/20
- bentover DB row: 40/15 x 3
- hammer strength row: 45/15 55/10 + 5 alt, 55/12
- hammer strength hi row: 45/15 x 3
- cable row (helps stretch my back): 70/15 85/12 x 2
- reverse pec dec: 50/15 x 3
- lying db pulls: 10/15 x 3
- Smith shrugs: bar+45/10 x 3
- hi cable bis (for craps & giggles): 20/20 x 3
- upright crunch machine: 10/15 20/15 30/15
- ball crunches: 30 x 2
- alt ball crunches: 40 x 2

Hey Sassy....if you're trying to lose a little size, you probably won't get sore anyway do to the lighter weight and more reps, right? Maybe it's a mental thing because you're so use to heavy weight??????

 

[*Bunny*]

Anyway, thx to some very uplifting discussions w/ some valued friends, I had a great reset of mind & intention this weekend. Trained great on Sunday - upper body (can't remember all the stuff) and then shot hoops for 1 1/2 hrs. Got my ass kicked in a game of 2 on 2 -- haven't actually done that since about 1989. EGAD.

^^^Nice MJ Wait, I wanna be MJ

 

[Sassy69]

Hey Sassy....if you're trying to lose a little size, you probably won't get sore anyway do to the lighter weight and more reps, right? Maybe it's a mental thing because you're so use to heavy weight??????

THat is true, but I don't see anything bad in doing a heavy lifting session occasionally just for the personal satisfaction & outlet.

 

[scorpiogirl]

THat is true, but I don't see anything bad in doing a heavy lifting session occasionally just for the personal satisfaction & outlet.

No problem at all - and being sore is part of the enjoyment of training! I was just wondering if maybe you missed the heavy weight - I'm sure you do!

 

[Sassy69]

I miss it like crazy. Training has always been a stress outlet for me, and that post-training relaxation & soreness is part of the "coming down" from the stresses of the day as well. And of course, as they say, "Pain is your body's way of telling you that you are alive!"

 

[treilin]

I've been doing "ball crunches" - weighted via cable / pulley or otherwise. The ones above are done more like reverse crunches where you put the ball under your legs & hold it w/ your legs so it forces a certain motion - I suppose mostly it forces you to not use the momentum of pulliing your legs / hip flexors. I'd say the ball has helped me alot w/ support of my lower back tho. No idea how you pinch your back on it - I guess you could if you were pulling on your neck (hands behind your head position) or if you hyperextended or something. Bummer.

Yeah I have no idea nor ever heard of it... She actually pinched the nerve in her lumbar vertebrae.
I thought the ball was helpful with my back also..

 

[Sassy69]

1/26/06

Diet:

Meal 1: 8 am
1/2 grapefruit
3 oz ground turkey
1 whole egg + 3 egg whites

Meal 2: 11 am
4 oz chicken
1 c green beans

Meal 3: 2 pm
4 oz chicken
1 c green beans

Meal 4: 5:30 pm
4 oz chicken
1 c green beans

Meal 5: 7:30 pm (late training day)
1/2 grapefruit -- just grabbed somethign to cover me for training & using up food because I'm gone this weekend.

*train*

Meal 6: 11 pm
5 oz tilipia
1 c green beans

Training:
AM: no cardio this morning

PM: upper body
- 5 min treadmill
- incline DB + cable flyes + press: 20/20, 20/15 + 15 x 2
- DB rotator cuff: mid-top 10/20 + side range 10/20 + bottom-top range 10/20
- flat bench press w/ bar: close grip/10 + mid grip/10 + wide grip/10 + mid grip/10 + close grip/10
- tri dip: 0/10 , 25/15 + 0/5, 35/15 + 25/10 + 0/5
- DB rows + kickback: 10/20 (alt)
- DB skull crushers + press: 15/20 + 20
- DB straight arm kickback: 15/20 (alt)
- DB squat + press: 20/20
- Cable trunk twist - high to low: 80/15 (alt)
- Cable press (alt + hold): 30/15
- abs: ball crunch: 20 + reach crunch: 20, alt oblique crunch: 20
- walking lunges no weight: 40 steps
- 25 min HIIT cardio elliptical: 5 min warmup + 15 min interval (30 sec + 1 min recovery) + 5 min cool down

 

[nelmsjer]

I miss it like crazy. Training has always been a stress outlet for me, and that post-training relaxation & soreness is part of the "coming down" from the stresses of the day as well. And of course, as they say, "Pain is your body's way of telling you that you are alive!"

Wow...excellent philosophy. I feel the same way.

 

[Sassy69]

Wow...excellent philosophy. I feel the same way.

Its gotten me this far, so it must be worth something!

 

[TiedToThickGirl]

Its gotten me this far, so it must be worth something!

Hang in there Sassy. See ya in a few weeks !!

 

[scorpiogirl]

So now that you're trying to LOSE some muscle, are you lowering your protein intake at all? Or are you just doing more cardio and plyo to downsize while keeping the protein up?

 

[Sassy69]

I'm still operating on 1 - 1.1 x my weight right now. Unfortunately the whole training thing has just been very sporadic and frustrating as shit. At this point I'm honestly just going for burn rate -- cardio cardio cardio. Training w/ my trainer I guess - 3x/week, and see if I can get him to work w/ me on an actual 6 day schedule (not me training w/ him 6x/week but rather a complete schedule where his time fits into my whole week..

 

[scorpiogirl]

I'm still operating on 1 - 1.1 x my weight right now. Unfortunately the whole training thing has just been very sporadic and frustrating as shit. At this point I'm honestly just going for burn rate -- cardio cardio cardio. Training w/ my trainer I guess - 3x/week, and see if I can get him to work w/ me on an actual 6 day schedule (not me training w/ him 6x/week but rather a complete schedule where his time fits into my whole week..

Well, you ARE paying the dude to .... train you....which means you do his suggested workouts, HOWEVER, you need to be happy with your training and if that means throwing in more weights, he should try to meet you half way - AT LEAST (and not all upper body, as you were saying) .....and as Bunny said, I don't think you need a trainer either. I think for you it's probably more for the motivation than to actually TEACH you anything. Good luck, I hope he's willing to change it up a little for you.

 

[Red Sonja]

Sassy i just wanted to say thank u for ur advice. But i will continue my cycle and see it through. Have been talking with my trainer and he was a little pissed with me for even consulting strangers who know nothing of my medical history. I did mention that i took clen before,really not much different then hydroxycut well thats not true either anyway i have had the same trainer for many years and he holds canadian titles and has many years of medical education he also thinks its not the best thing for me to b taking but he wants to monitor me and reduce the dosage so we will c what happens. I reall y did not appreciate some peoples comments. I`m not not new to this bodybuilding have been doing it for years and my dad also competed in his days. Good luck to u i will check in with u soon

I'm still operating on 1 - 1.1 x my weight right now. Unfortunately the whole training thing has just been very sporadic and frustrating as shit. At this point I'm honestly just going for burn rate -- cardio cardio cardio. Training w/ my trainer I guess - 3x/week, and see if I can get him to work w/ me on an actual 6 day schedule (not me training w/ him 6x/week but rather a complete schedule where his time fits into my whole week..

 

[Sassy69]

Sassy i just wanted to say thank u for ur advice. But i will continue my cycle and see it through. Have been talking with my trainer and he was a little pissed with me for even consulting strangers who know nothing of my medical history. I did mention that i took clen before,really not much different then hydroxycut well thats not true either anyway i have had the same trainer for many years and he holds canadian titles and has many years of medical education he also thinks its not the best thing for me to b taking but he wants to monitor me and reduce the dosage so we will c what happens. I reall y did not appreciate some peoples comments. I`m not not new to this bodybuilding have been doing it for years and my dad also competed in his days. Good luck to u i will check in with u soon

Hey girl ! I'm glad you are working with someone who knows you well. It's so important! You certainly have a right to choose to run clen or not - just like everything else, it is such a individual thing as to how you will respond to anything. I guess clen gets annoying because it tends to be the "entry point" into controlled substances (e.g. read all the Hollywood rags talking about how clen is the "new hollywood diet drug" ... and yes they still seem to skip the whole party-your-ass-off-develop-a-coke-habit-and become-anorexic-because-it-worked-for-nicole-ritchie part of the "hollywood diet") - but it gets this reputation for being so great, when it just distracts from those things that are really the culprits in a non-productive diet & training regimen.

If the sides are really miserable, back off your dosage by 10-20 mg (mcg? I forget) for the upcoming day. Otherwise as your receptors start accumulating the dosage and become more tolerant over the 2 weeks, you'll either hit a comfort spot or need to increase your dose. If you are really suffering from the jitters and it affects the quality of your day & your sleep (recovery time), then I'd just back off the dosage some. I don't think its worth it unless you are on a tight competition schedule -- though I dont' think its a great thing to run in general - on the competitoin schedule, you are already on edge and living life on a minute by minute schedule and you are able to come off it all on known schedule when you expect the rebound.

I guess to your point about your trainer & discussing the topic with others, you can have just as much a chance of training w/ a complete dipshit who just presents himself convincingly so I'd say its for your own education that you can collect other people's (women's especially) observations & experiiences and evaluate against any other knowledge you gain. There is nothing "exact science" about any of this, and essentially, with all aspects of "fitness" - you are your very own petrie dish -- you can do all the research in the world to make more informed decisions based on the representation of actual data, a wide collection of anecdotal data to assess the risk/reward - but at the end of the day, it is your decision & your experiment. W/ clen you can come off at any point you determine its just more of a pain in the ass, but mostly I would encourage you to address the more obvious stuff like smoking & a "pretty good diet " - these are easy to fix and don't give you tension headaches while you are doing it.

 

[Sassy69]

OK I need to get this stuff down before I forget it: Yes, I actually trained tonite & w/ Mr. Trainer. Although I dragged ass on AM cardio & opted to sleep in. Frankly even after a hot shower and nearly 2 hours awake, I still could've easily taken a nap in my car in the parking lot at the office. Thanks to the miracle we call "COFFEE" (!) I stayed awake, but had jitters most of the day.

Diet:
Meal 1: 8 am
1/2 grapefruit
4 oz chicken

Meal 2: 11 am
4 oz chicken
1 c green beans

Meal 3: 1;30 pm
4 oz chicken
1 c beans

Meal 4: 3:30 pm
4 oz chicken
1 c beans (yea I ran out of food today, so it was 2 cans of beans for Sassy)

Meal 5: 6 pm
6 oz tuna
1 c beans

Meal 6: 9 pm
2 scoops protein mix

Dammit I'm hungry again - 1:15 am


Training:
PM: legs
- 5 min treadmill warmup
- BOSU balls - unweighted squats on 2: 20 x 2
- BOSU ball - lunge + step up: 15 x 2 -- btw these are hard as shit to not fall over on .
- BOSU balls: bar squat: 45/20
- bench (1 leg back): lunges: 20
- bench (1 leg back) lunges + DB deadlift: 20/20 x 2
- bench (1 leg back) pulse lunges: 20/20 x 2
- crunches: 20
- Scissor crunches on a BOSU ball: 20
- no-hands balance on the BOSU for 30 count -- this of all the stuff made my abs bur
- compression crunches (balance on the BOSU & do small range ab contractions): 20
-45 min cardio: 15 min elliptical at high speed, 30 min treadmill (I have the blister to prove my cardio time tonite...blah.)

 

[Sassy69]

I have one hell of a blood blister on the ball of my left foot. I had bunion surgery 15 yrs ago to help deal w/ that annoying bulge you see old women have after wearing high heel shoes all their lives. For me its hereditary and these days I just have a callous that builds up on the left foot every month or so. Somehow after cardio, I guess, I have a gigantic blood blister on the edge of the ball of my foot and also on the bottom just on the edge where I usually get the callous. I don't recall EVER getting a blood blister there. Ever. So I'm not sure i'll be able to do much in the way of cardio today, but I'll be heading in for back & bis and some tanning.

 

[Sassy69]

Well missed the tanning by an hour - I can't find any tanning places around my house that have hours that fit my work schedule. What a pain.

Diet:
Meal 1: 10 am
4 oz chicken - runnign out the door for some errands & out of food

Meal 2: 1 pm
4 oz turkey sausage
1 c green beans
2 tbsp ANPB (evil stuff)

Meal 3: 5 pm
4 oz chicken

Meal 4: 8 pm
4 oz turkey sausage
1 c green beans

Meal 5: 11 pm
4 oz chicken
1 c green beans


Training: Back & bis
5 min bike warmup
lat pull down: 75/20 75/25 x 2
bent over cable x-ver rear delts: 20/20 20/15 x 2
Smith bar pulls: bar + 20/20 x 3
Smith GMs: bar + 20 x 3
cable rows: 70/10 + 10 pulse + 10 x 3
DB bi curls: 20/20 x 3
EZ bar 21's: 30/21 x 3
machine hi bi curls: 20/20 x 3
cable bis on fitball: 20/20 x 3
stretch ALOT
30 min bike.

 

[Sassy69]

2/5/06

God I cant' believe how fast time flies.

Was supposed to meet my trainer at noon, but he had called to say he had gotten sick this morning, so i just went myself.

Diet:
Meal 1: 11 am
4 oz chicken
1/2 grapfruit

Meal 2: 2 pm
4 oz ground bison
2 egg whites
1 c spinach
low carb tortilla -- saw them at teh store, had to try them!

Meal 3: 5 pm
4 oz chicken

Meal 4: 8 pm
4 oz salmon tataki
sliced carrots / spinach

Meal 5: tbd

Training: chest & tris - also used my resistance bands for lifting today
- 5 min bike (nasty blood blister on my left foot --- no standing cardio for awhile)
- incline db presses + flyes: 15 + band/20 + 15 + band/20 x 3
- flat bench press: bar (narrow grip)/15 + (mid grip)/15 + (wide grip)/15 + (mid grip)/15 + (narrow grip)/15
- flat bench press: bar + band/20 x 3
- seated cable flyes: 20/15 x 3
- hammer strength low chest press: 35/15 x 3
- superset: ez bar skull crushers + overhead pulls + close grip press: 30/15+15+15 x 3
- DB tricep kickbacks (palm up + palm down): 10/20 x 3
- DB overhead cable extensions: 40/15 x 3
- 60 min cardio (steady state): recumbant bike

The best part about today was that I felt that great relaxed exhaustion all day after training. The only stinker is when I went shopping, every time I went to kneel down, my knees crack all the way down & all the way back up. Didn't hurt, just made a lot of noise.

 

[ischia99]

Hi Ya Sassy!!!

That looks like a tough diet.. have you been carb cycling these past 2 days??..wow..not even a yam on the menu??

You go girl.. I have a feeling my trainer is going to have me do something very similar to your cycles

By the way check out my reply to your post about the distilled water

Good Night

Ischia

 

[MUNECA8599]

OK, so here it goes again. Took my one week "off" post competition. Had a couple power-cheats, trained light every day post show except last Tuesday, including mostly 3 exercises, 8x8, just to get a pump, 30 min light cardio. Today it all starts again, first to dump the water weight from this past week and second to start reshaping for a "figure body" and target competition at the end of August.

I'm not sure how I'm going to handle logging as far as detailed diet, regular posts, etc. but I'll start it w/ what I've got so far & see how it goes from there.

5/22/05
Weight: 148 lb
Caliper readings indicate about 17 lb unwanted fat - but I'm guessing the numbers will settle down after I dump some water bloat. The worst gains were in my lower back -- i.e. water.

Also based on the most recent power-cheat, I'm going 2 days low carb to help move up the water dumping.

Diet:
*am cardio*
Meal 1: 32 g protein + veggies
Meal 2: protein shake
Meal 3: 32 g protein + veggies
Meal 4: protein shake
*train + cardio*
Meal 5: 32 g protein + veggies

This is the tentative schedule - need to see how it pans out time-wise, appetite-wise, hunger-wise.

Supps continue to be:
- T-100x (thyroid support)
- Whole Foods brand prenatal vitamins
- Digestive Enzymes
- EFAs
- Amino acids
- Cardio Breeze
- ALCAR
- NYC+
- Levorex (need to order more..)

And starting the beloved YES + neoprene waist wrap in a day or two.

Training: Back + hams
- Standing cable rows w/ medium grip - super set of 50/40/30/20 at 70 lb
**Top height setting
** Med height settig
** Bottom setting
- Deadlifts: bar + 35 plates - 8x8
- Lying leg curls: 4 x 25 - 60 lb (x25) 70 lb (x 25 x 3)
30 min cardio - treadmill at speed 3.3, incline 5

5/23/05:
AM cardio - 30 min Precor
( to be continued)

Sassy-
sorry if i'm not doing this correctly- i am not quite sure how to post. I have been reading the posts on the forum for about a month now. I am 5'3, 132 pounds. In the past 7 months I have gained about 15 pounds- won't go into why-personal! The thing is, last summer I was about 8percent BF and 115 and 8 weeks out for a figure show. i shot it all to sh-t and now I've started again but I am so discouraged and disappointed and I feel like it is going to take forever to get my old body back. I know how to train- I had a trainer and a posing coach- the works for my show. Thing is, I need to lose@10-12 pounds in 6 weeks to go on vacation. Can you recommend a training routine, cardio and possible quick cutting diet for me to follow--i only have my competition diet and it is too high in protein and carbs, I think. I am willing to train and diet my ass off- I know I can, I did it for the show before. Also, I have read mixed things on thermorexin--I know this forum is big on AF products--do you really think that will help? Or is an EC stack better--that always worked for me, but I am in a time crunch. I CANNOT GET INTO A BIKINI LIKE THIS!!HELP PLEASE!! SORRY ABOUT THE LONG POST. BTW, I THINK YOU DO A GREAT MOTIVATIONAL JOB ON THIS BOARD AND REALLY SEEM TO RESPOND AND TAKE THE TIME WITH EVERYONE--I THINK THAT IS WONDERFUL.. YOU ARE AWESOME!!

 

[heatherrae]

Hey there Sassy! Can you post some photos of your competition? I would love to see a picture of you. I keep picturing your avatar when I read your posts. I would love to put a face to the name. =-)

Good luck on your post comp diet!

 

[superqt4u2nv]

Hey there Sassy! Can you post some photos of your competition? I would love to see a picture of you. I keep picturing your avatar when I read your posts. I would love to put a face to the name. =-)

Good luck on your post comp diet!

http://www.elitefitness.com/forum/showthread.php?t=399445

 

[*Bunny*]

http://www.elitefitness.com/forum/showthread.php?t=399445

Those are all disabled from the Image Shack issue ....
phuckers

 

[superqt4u2nv]

Those are all disabled from the Image Shack issue ....
phuckers

Dam Bran LOL If you copy and paste them into a new browser window the pictures will come up.

 

[Sassy69]

Sassy-
sorry if i'm not doing this correctly- i am not quite sure how to post. I have been reading the posts on the forum for about a month now. I am 5'3, 132 pounds. In the past 7 months I have gained about 15 pounds- won't go into why-personal! The thing is, last summer I was about 8percent BF and 115 and 8 weeks out for a figure show. i shot it all to sh-t and now I've started again but I am so discouraged and disappointed and I feel like it is going to take forever to get my old body back. I know how to train- I had a trainer and a posing coach- the works for my show. Thing is, I need to lose@10-12 pounds in 6 weeks to go on vacation. Can you recommend a training routine, cardio and possible quick cutting diet for me to follow--i only have my competition diet and it is too high in protein and carbs, I think. I am willing to train and diet my ass off- I know I can, I did it for the show before. Also, I have read mixed things on thermorexin--I know this forum is big on AF products--do you really think that will help? Or is an EC stack better--that always worked for me, but I am in a time crunch. I CANNOT GET INTO A BIKINI LIKE THIS!!HELP PLEASE!! SORRY ABOUT THE LONG POST. BTW, I THINK YOU DO A GREAT MOTIVATIONAL JOB ON THIS BOARD AND REALLY SEEM TO RESPOND AND TAKE THE TIME WITH EVERYONE--I THINK THAT IS WONDERFUL.. YOU ARE AWESOME!!

Hey girl ! thx Ah yes, the OMG I NEED TO FIT INTO THIS BIKINI IN 6 WEEKS diet & training program. I don't think 10-12 lb is undoable in 6 weeks - or even not the weight but the bodyfat -- maybe the best way to start is if you can start a new thread and post up your current diet & training?

Generally I find that my competition diets are the most aggressive for cutting. I don't know what type of diet you follow for competition - it would depend on what your bodytype responds to best - I would suggest a modification to your competition diet if it works for you - but if you said that you feel it has too much carb & protein in it - you can cut back your protein if you want to restrict cals (but I'd be very careful that your total cals do not go so low that they actually slow down your metabolism), and for the carbs, do you employ carb cycling during competition? That is my primary tool for cutting. That should keep your total cals over time lower as well. Same w/ training & cardio for competition - you can increase your cardio to just go for cutting everything - but again, I don't know where you are on your ability or need to retain muscle - if you can afford to sacrifice some muscle w/ more aggressive cardio, then go for it.

But as I said - start w/ a new post and if you can give us a summary of where you are right now and maybe look at what your competition diet consists of -- then we can look at some ways to tweak it to get what you want.


RE: thermorexin - its a good OTC thermo - I personally stay clear of building my own ECA stacks these days as I've burned myself out on ephedrine in the past. I think most of them are decent fat burners, but they are still only going to be as good as your diet & training underneath them. I honestly only look to my fatburners as more of a kick in the pants for more intense training & cardio. I also like AF Store's Cardio Breeze for a real kick & getting very focused & "into it" for AM cardio without that whacko stimulant feeling you get from most thermos.

 

[*Bunny*]

SASSY - what's new honey???

 

[scorpiogirl]

that whacko stimulant feeling you get from most thermos.

OMG! That's why I love it!

 

[MUNECA8599]

OMG! That's why I love it!

I agree scorpio girl--I usually take EC and that makes me off the wall to do cardio but I'm wondering if there is something better...I never seem to get used to EC and have it stop working so I am afraid to try something new...I have tried Thermonex, Hydroxycut, stacker 2 and nothing seems to work as well for me...any ideas? thanks!!!!!

 

[scorpiogirl]

I agree scorpio girl--I usually take EC and that makes me off the wall to do cardio but I'm wondering if there is something better...I never seem to get used to EC and have it stop working so I am afraid to try something new...I have tried Thermonex, Hydroxycut, stacker 2 and nothing seems to work as well for me...any ideas? thanks!!!!!

Well, I've tried a few and they just don't work like the ECA Stack. For me....there's nothing better - but that's just me. I like the jolt and I don't get it from anything else. I wish there was something that could come - at least - close.....but I haven't found it yet. If I do, I'll let ya' know!

....sorry 'bout the hijack, Sass....