Sassy69: BB to Physique 2012

[mrsr05]

loving reading about your journey!! thanks for all the info

 

[sassy69]

4/17/12 - Tues

Cardio: 45 min stairmaster & cleaning my house LOL

4/18/12 - Wed

Crossfit:

wu:
- OH squats: 25 lb bar/5 x 5
- DL: 75/5 x 5

WOD: completed 8 cycles (in 2 person teams) in 30 min:
- DL: 135/5
- pushups: 13
- 24" step ups (had to sub because I'm scared shitless of doing box jumps): 9

 

[sassy69]

Hit some distractions over the weekend, but keeping up w/ things.

4/19/12 - 55 min stairmaster

4/20/12 - 55 min stairmaster

4/21/12 - massage + adjustment (desperately needed), followed by ice packs and later 55 min stairmaster
- recorded weight: 152.5 lb

4/22/12 - quad dominant
Defranco wu
atf squat: bodywt/20 bar/20 95/15 x 6
leg press (shoulder-width stance): 270/40 270/25 x 5
leg ext: 80/25 x 6
DB sumo squat: 80/25 x 6

Cardio: 55 min stairmaster

4/23: shoulders dominant
shoulder wu
machine shoulder press: 70/20 x 4
HS shrugs: 270/10 x 4
front->side raises: 10/10 x 3
side -> front raises: 10/10 x 3
ezbar body drags: 30/15 x 4
rope grip seated cable face pulls: 40/20 x 4

Cardio: 20 min HIIT recumbant bike + 40 min treadmill

 

[tilltheend]

Wow good work sassy, keep it up you look great.

 

[sassy69]

Wow good work sassy, keep it up you look great.

Thx TTE!

4/24/12 - Tues

Training: abs
super:
- fitball cable crunches: 110/20 x 6
- fitball high crunches: 20 x 6
super:
- lying leg raises: 20 x 4
- oblique v-ups: 15/side x 4
hanging leg raises (aka vertical crunches): 15 x 3
cable pulldown vacuums: 40/15 x 3

Posing: 15 min

Cardio: 20 min stepmill + 10 min treadmill (came home -- starvin marvin) + 30 min stairmaster

 

[tilltheend]

You work very hard.

 

[sassy69]

You work very hard.

Is there any other way??



4/25/12 - Wed

So today I sort of hit a wall in terms of food - starvin marvin within an hour of every meal. After chatting w/ Shelby about it, decided to do a cheat meal. So I used that as motivation to hit a crossfit class I'd been invited to check out. I threw down a small protein bar prior to the class because I was still starvin. Got down there, did the warm up, then when we started the "WOD", it went bad. Lots of joint tweaks. After 2 rounds of the 4, i decided I'm better off right now just sticking to stuff that is back in the gym a la Poliquin German Body Comp or just what I've been doing + cardio. I'm just not into the crossfit stuff enough to want to learn & improve right now, and enough tweaks occurred tonite that I could just see things going south quickly. I gave it a reasonable try

Also because I didn't get the expected ultra-intense crossfit session, i opted to schedule my refeed tomorrow night after quad day.

Training: crossfit
stretch/wu
OH squats: 25/10 x 4
squats: 65/5 95/5 135/5 155/5 x 2
Circuit: (intended x 4 - but did x 2)
- 400 m run
- waiter walk - 100 m walking OH press
- squats: 21/set
- kettlebell swing: 21/set
- burpees: 21/set

Came home & did cardio: 55 min stairmaster

 

[tilltheend]

There is not other way to work besides hard Sassy you got that right, you are a go getter!

 

[lymbo]

i'd like to try that but rt now i dont want to burn to many calories still trying to gain some..i lean up quick so i never sweat it

 

[sassy69]

4/26/12 - Thurs

Worked a bit late supporting one of my clients and writing up some funny stuff about how fucked up another client is. Then got to the gym & plowed thru my workout before I started starving.

Training: Quads dominant

DeFranco wu

* all sets w/ ~45 sec rest interval *
Super:
- ATF Squats: bodywt/20 bar/20 95/20 x 4
- squat jumps: 5 x 4 --- my start towards some plyos
leg press (wide stance): 180/25 x 4
leg ext: 80/20 x 4
DB sumo squat: 80/25 x 4

Cardio: 45 min stairmaster (running out of time)

REFEED!
- non-gluten, non-everything herb & cheese pizza + chicken patty + grilled veggies
- low sodium sweet potato fries (baked)
- some junk --- don't want any more junk..ugh

 

[sassy69]

4/27/12 - Fri --- today was completely off due to allergies. Ended up falling asleep in the afternoon and sleeping thru most of what would've been gym & cardio.

4/28/12 - Sat

Training: hams
DeFranco WU
SLDL: 95/20 x 8
BB reverse lunges: 95/10 (per side) x 6
lying leg curl: 80/20 x 2 ... bagged on these because me knees have been hurting
replaced with:
- cable kick backs: 30/20 x 3

Cardio: 10 min rowing + 45 min treadmill

 

[tilltheend]

Very impressive.