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Sassy69
New member
So today, now that I know nothing is F'd up, its like getting a new lease on life. I've been walking around feelign like an invalid because there's a chance anythign I do will F up the potential problems more. So, verified no problems. YAY!
OK so here's my thoughts now ... certain very hot & muscle bound friend of mine (one Quadsweep...) will be competing at the Jr USAs in Charlston at the end of April. Its a 5 hr drive from ATL and I will have some vacation. That's 10 weeks away roughly - so my goal is to prep as if I were doing a figure show that day and just see where I end up. I think I'll get pix, maybe bodyfat and (HOPEFULLY....GIRLS... .... !!!) some help posing (I'll bring the hooker shoes) at the Arnold. Run that plan, see where I am, maybe if I'm ready, consider doing the Eastern Seaboard show here in ATL a couple weeks later in mid May (figure). So... that's mah plan.
Will start posting up a diet w/ the numbers, but tonite .. as it's midnite & I'm exploring the concept of 2x/day cardio again, startign at 20 min per -- whichi means I need to wake up earlier than like 8:15 am if I'm going to do it tomorrow.....
Thurs 2/15/07:
Meal 1: 8:30 am
oatmeal pancakes = 1/2 c oatmeal + 1 scoop protein mix + 1 splenda packet + 1 whole egg + 1 egg white
Meal 2: 12:30 pm -- spent 2 hrs waiting at the doc's office then immediately sucked into meetings...
4 oz chicken
1 c broccoli
Meal 3: 3:30 pm
handful of almonds
Meal 4: 6 pm
4 oz chicken
1 c broccoli
1 peach -- needed somethign to go to the gym with
Meal 5: 9 pm
4 sushi summer rolls (crab)
Training: chest & tris - - all except shoulder stuff is slow reps
----------------------
6 min elliptical warm up
Shoulder warm up (this is all pretty much per my 1 visit to the fat PT)
- cable top - down side laterals: 5/10 x 3
- cable down - up front lateral raises 5/10 x 3
- cable top - down front (reverse?) laterals: 5/10 x 3
- cable in / out: 5/15,15,15,15 x 3
- DB top / down bent arms: 5/10 x 3
Super
- incline DB press; 25/20 30/10 x 3
- incline Db fly : 20/10 x 3
Super:
- Hammer strength upright (low) press: 45/10 x 3
- cable front x-overs: 15/10 x 3
Super:
- ez bar skull crushers: 40/10 x 3
- close grip ez bar presses: 40/10 x 3
Super:
- cable rope tri press down: 30/10 x 3 (full extension, slow rep, hold)
- DB kick backs: 15/10 x 3
PM Cardio: 20 min elliptical -- keeping the pace steady, sit back on the ol' hips/glutes more
Outcome: knees burned for the ride home, but stopped
OK so here's my thoughts now ... certain very hot & muscle bound friend of mine (one Quadsweep...) will be competing at the Jr USAs in Charlston at the end of April. Its a 5 hr drive from ATL and I will have some vacation. That's 10 weeks away roughly - so my goal is to prep as if I were doing a figure show that day and just see where I end up. I think I'll get pix, maybe bodyfat and (HOPEFULLY....GIRLS... .... !!!) some help posing (I'll bring the hooker shoes) at the Arnold. Run that plan, see where I am, maybe if I'm ready, consider doing the Eastern Seaboard show here in ATL a couple weeks later in mid May (figure). So... that's mah plan.
Will start posting up a diet w/ the numbers, but tonite .. as it's midnite & I'm exploring the concept of 2x/day cardio again, startign at 20 min per -- whichi means I need to wake up earlier than like 8:15 am if I'm going to do it tomorrow.....
Thurs 2/15/07:
Meal 1: 8:30 am
oatmeal pancakes = 1/2 c oatmeal + 1 scoop protein mix + 1 splenda packet + 1 whole egg + 1 egg white
Meal 2: 12:30 pm -- spent 2 hrs waiting at the doc's office then immediately sucked into meetings...
4 oz chicken
1 c broccoli
Meal 3: 3:30 pm
handful of almonds
Meal 4: 6 pm
4 oz chicken
1 c broccoli
1 peach -- needed somethign to go to the gym with
Meal 5: 9 pm
4 sushi summer rolls (crab)
Training: chest & tris - - all except shoulder stuff is slow reps
----------------------
6 min elliptical warm up
Shoulder warm up (this is all pretty much per my 1 visit to the fat PT)
- cable top - down side laterals: 5/10 x 3
- cable down - up front lateral raises 5/10 x 3
- cable top - down front (reverse?) laterals: 5/10 x 3
- cable in / out: 5/15,15,15,15 x 3
- DB top / down bent arms: 5/10 x 3
Super
- incline DB press; 25/20 30/10 x 3
- incline Db fly : 20/10 x 3
Super:
- Hammer strength upright (low) press: 45/10 x 3
- cable front x-overs: 15/10 x 3
Super:
- ez bar skull crushers: 40/10 x 3
- close grip ez bar presses: 40/10 x 3
Super:
- cable rope tri press down: 30/10 x 3 (full extension, slow rep, hold)
- DB kick backs: 15/10 x 3
PM Cardio: 20 min elliptical -- keeping the pace steady, sit back on the ol' hips/glutes more
Outcome: knees burned for the ride home, but stopped
bcbg dress what what 
I'll be at the Ahnold too, so please include me in any PMS or emails about Efers getting together.
