Shans 2013 Physique log

[shan]

I have come to the conclusion I don't even WANT to compete this summer...I am still dieting and training, but don't feel the need to get on stage, instead I have lots of fun times to spend with my family and a long overdue vacation that just wouldn't happen if I am prepping.....

some things are just more important that the stage

 

[sassy69]

There's always another show! You only have one LIFE.

 

[Joy]

I have to agree with Sassy. Some things are just more important!

 

[shan]

Yep, training and diet are just normal life and I can still participate in life...prepping for a show however...consumes nearly every waking moment (either directly or indirectly) and is just more than I can (or want) to deal with right now. Now that I have done it I don't feel as motivated to prove myself again LOL...maybe next year...maybe not-who knows

 

[sassy69]

Yep, training and diet are just normal life and I can still participate in life...prepping for a show however...consumes nearly every waking moment (either directly or indirectly) and is just more than I can (or want) to deal with right now. Now that I have done it I don't feel as motivated to prove myself again LOL...maybe next year...maybe not-who knows

Every time I've gone on stage I've taken it as a whole new adventure. The first time still stands out because half of it was just all the unknowns of getting on stage, but aside from that, I did enjoy the challenge every time. But I've also backed out of enough show preps (and wasted some bucks too...) to know when to say when and being ok with it. I had really wanted to get to the show I originally scheduled this spring - I would've been 2 weeks out this weekend. The really bigger goal was just to get my butt in shape to not be "fat" when summer and the hot weather hit the midwest. Its miserable enough carrying extra weight, but in the heat, it is uncomfortable in every aspect. But at the moment, my current aches & pains simply don't make it possible w/o needing cortisone shots in every joint for the next 4 months and probably spending the rest of the year being crippled. (LOL not worth it .. that would cut into my New Years Eve dancing!)

The gym and the stage are always there when you're ready! Another interesting aspect of Physique in particular, is that more time before your next show may also shake out a little clearer view of what the judging criteria will be and also more time to establish muscle maturity. Just because you're on stage doesn't mean you can't be working towards that in the future!

 

[shan]

I took a week of diet and gym break to let my shoulder rest since it has been bothering me...and still managed to lose a little weight LOL. Back at it this week and happy to just train and diet and not have to pose and crap LOL. Missed the gym yesterday because I wasn't feeling very good...but today is another day and back in business!

chest and shoulders

int/ext rotations for warm up

db bench / shoulder press / db shrugs
30x12x3 bench
20x12x3 shoulder press
30x12x3 shrugs

incline bench db flyes / incline rear delt raise
12.5x12x3 flyes
12.5x12x3 rear delt

cable crossover / standing db side lateral
12.5x12x3 crossover
12.5x12x3 db side lat.

my shoulder was hurting to start with..but I think I managed to work the kink out and it felt fine by the end of the workout...thank goodness

 

[Braw16]

I see your still working hard nice work Shan

 

[shan]

So, I forgot to put in yesterdays leg work, it was a bit disappointing as I got a toothache during the workout, which oddly only hurt when I was exerting myself and quit afterwards....weird.

Wed. legs, everything done TUT

squat press
90x8 wu
180x12
270x12x3

kneeling leg curl
15x5 each side wu
25x10x2 (this is where the tooth got me)

hanging leg raises x 10

back ext.
bw x 5, bw+25x5
bw+25x5

gave up due to the toothache

 

[shan]

todays back workout

wide grip cable pulldowns / cable row TUT style
50x8 wu for each
105x10, 105x5, 90x5, 90x10 pulldowns
105x10, 90x8, 75x8 rows

t-bar rows TUT style
45x10x3

did 2 bw pullups after that and decided I had more gas in the tank

deadlift..speedwork
95x8 wu
135x10x3

whoohoo...feels damn good

 

[TenaciousA]

Work it gurrrrrl!

 

[shan]

arms day and then refeed!

warmed up with some cable tri/bi
50x10 tri
30x10 bi

ez curl bi / skull crushers
40x10x2 ez curl
40x10 then switched to 20lb dbs x 10

preacher db curls / tricep floor roll
15x10x2 preacher
15x10x2 rolls

hammer db / close grip ez curl bench
15x10x2 hammer
50x10x2 bench

final blast-
cable bi / tri
100x8 tricep
70x8 bicep

off to eat bagels!

 

[shan]

So, yesterday was day 1 of running the Rapid Fat Loss diet, it is a protein sparing modified fast...lost 3.8lbs overnight. Water of course, but once the water is out the fat will go too On this protocol you have to cut back training volume...so I did

int/ext rotation warm up

db bench / shoulder press / db shrug
30x12x2 bench
22.5x12x2 press
30x12x2 shrug

incline db flye / rear delt raise / side lateral
12.5x12x2 flye
12.5x12x2 rear delt
12.5x12x2 side lateral

cable chest press / cable crossover
17.5x12x2 press
17.5x12, 17.5x6, 12x6 crossover