Sassy69 2013: Physique in the Midwest

[Yaya]

all the best bro

 

[sassy69]

I do active shoulder W/U with everything but legs

I do it particularly w/ legs & back. I've got a stupid tight right side IT band / piriformis. The shoulder WU goes additionally w/ all my upper body days or I'll start aggravating my right shoulder and then the training session is over and I have to schedule another visit to my chiro / LMT. Preventative maintenance baby!

 

[sassy69]

2/6/13 - Wed

Cardio - 35 min

 

[sassy69]

2/11/13 - Mon

So I'm catching up - I've done training since the last entry, but I forget which days - work w/ some late database time cut into a couple days of training, but I got some cardio in every day. Add in hiking to work & back in frozen slush made for a bit of a workout a few days.

Training: chest / bis / tris

shoulder wu
incline db press: 50/10 (got a spot to set up) 40/10 x 3 ... jeebuz I'm weak... big contributor was left wrist tendonitis that has been irritated lately and was definitely a weak link
incline db fly: 25/15 x 4
rope tri pressdown: 70/12 60/12 x 3
bar tri pressdown: 50/20 x 4
BB curl: 40/12 x 4 30/10 (burnout)
DB incline curl: 25/20 20/20 x 3

Cardio: 40 min treadmill - alt 5 min fast walk / 5 min angle 15 lunge walk --- working up to full 5 minutes on the lunge walk and holding on w/ a couple fingers so I don't fall over... biggest challenge - adjusting the length of the lunge to avoid going off the back of the treadmill LOL!

PWO stretch & enjoying my new lacrosse ball for "foam rolling" my right shoulder & right IT / piriformis

 

[Braw16]

Wow lunges on the tread sound tough I'm pretty sure I would end up on the floor

 

[sassy69]

Wow lunges on the tread sound tough I'm pretty sure I would end up on the floor

Trust me .. its a skill that will need some perfecting... I need to see if there are other (longer) treadmills at my gym - the cardio section is insane so there's gotta be some other options... at least so you don't step off and do a face plant!

 

[dangerouscurves]

I'm not nearly coordinated enough for that... Hell I can barely walk without holding on to a treadmill!

 

[sassy69]

2/12/13 - Tues

Training: legs

20 min DeFranco wu
lying leg curl: 90/20 105/15 90/15 90/12
wide stance Smith squats: 185/15 225/15 x 3
Smith reverse lunges: 95/12 x 4
cable "butt blaster": 23/15 27/12 x 3
leg ext: 90/20 x 4

PWO stretch / foam rolling

 

[sassy69]

Thurs - 2/14/13 - Happy Valentine's Day!

PM: 40 min treadmill + lunges

Followed by 30 minutes of ice packs on my poor feets!

I made what the recipe calls "Basic Paleo Spinach Quiche", but what it really is is anything green I could shove into my food processor, then blend w/ egg whites and slap into a pie pan to bake for 30 minutes. The "anything green" includes kale, spinach, broccoli, a little onion & garlic for taste. LOL!

 

[sassy69]

Thurs - 2/14/13

AM: 30 min stairmaster

PM: back
DeFranco wu
shoulder wu
lat pulldowns: 80/20 x 4
alt db rows: 60/10 x 2 --lower back tweaked on these so backed off.
smith BB rows: 95/10 x 4
cable rows w/ rope attachment: 50/15 x 4


Fri - 2/15/13

15 hours at work, but I walked 1.5 miles home, straight to bed.

Sat - 2/16/13

AM:
Posing: 30 min getting some insight to Physique style posing from one of our Chicago local pros at the world-famous Quads Gym - Nola Trimble! Awesome!

Hams
(warmed up from posing)
lying leg curl: 75/20 x 4
DB SLDL: 30/15 x 4
seated leg curl: 90/20 x 4
super:
- walking lunges: bodywt/15 10/15x 4
- DB plie squat: 80/15 x 4

Adding for S&Gs
Smith vertical leg press: 270/10 x 4
reverse hyper: 20 x 4

 

[sassy69]

Catching up... with a little redesign of the workout schedule - 2 day split w/ yoga classes incorporated where they fit. Cardio goal is 5x/week or better. This is a work in progress - working up to more HIIT, w/ the interval lunges but working w/ my foot problems. I'm also working w/ my chiro on the foot issues and some re-flair of my rotated pelvis and shoulder that likes to tire out. And I generally walk to/from work - total about 2 1/2 miles/day.

Here's the two day split:

Upper body:
complex 1 - repeat 3-4x, 30 sec rest between cycles
- bench press: 8-12
- DB lateral raise: 8-12
- flatbench fly: 8-12
complex 2 - repeat 3-4x, 30 sec rest between cycles
- alt DB rows: 8-12
- decline pushups: 10-15
- DB curl presses: 8-12
complex 3:
- DB military press: 8-12
- DB OH tri press: 8-12
- DB bent over reverse flys: 8-12

Lower Body:
complex 1:
- smith squats: 8-12
- smith calf raises: 15-20
- jump squats: 8-10
complex 2:
- reverse BB lunges: 8-12
- BB bench step ups: 8-12
- Bulgarian splti squats: 8-12
complex 3:
- Russian lunges: 12-15
- bodywt squats: 25-30
- leg press: 8-12

 

[Fury]

Sassy do you compete in the women's bb division or the physic division