Suzanne~Road to USAs~Vegas Baby! [Archive]

Suzanne

12-08-2009, 09:05 AM

Decided I would start my off season journal.

My body didn't respond quite as well coming off Nats as it did for Jr Nats. Here is the differences

Jr Nats 2009
sun ate what ever i wanted
mon 1000g carbs minimal fat
tue 1000g carbs minimal fat
wed 1000g carbs minimal fat
thur 1000g carbs minimal fat
fri begin off season plan
wt 2 weeks after show 133 ( i was 129 mon before the show and water drop)

Nats 2009
sun ate what ever
mon 1000g carbs minimal fat
tue 1000g carbs minimal fat
wed lower cal/carbs so be able to eat Thanksgiving
thurs thanksgiving eat whatever
fri begin plan
wt 2 wks after show 149 ( 129 mon before show)
It is ALL water my muscles were so full i could not move and extremely uncomfortable. I was fine til after thanksgiving still had abs. Muscle were full yes but not to extent I blew up after Thanksgiving.

What we learned stay with all carb the first week the addition of so much fat and sodium on thanksgiving really screwed me up

We have decided rather than try to fix it just let it ride and balance out. It was tough i was extremely uncomfortable so full of water.

wt today tues dec 8th 143.4 so coming back down. I am still pretty vascular arms, delts, quads

For the off season i will be working out in the evening with Chase and Gail. I am not fond of evening WOs or evening crowds but love working out with them sicne we all push each other.

I got back in gym tues after show We flew home mon and then had to drive my friend to airport so didn't get in gym on monday. Cardio also started tues i am 30 min 2 days on 1 day off.

Training split for right now
Mon off
Tues Delts
Wed Back/Traps
Thurs Arms
Fri Chest/delts (just a couple exercises)
Sat Legs
Sun Back/Rear Delts

Goals for 2010
either
Masters & North Americans
or
North Americans & National
it all depends where i am come May 1 whihc is when prep would start for Masters
For both Masters and NAs we would drive which is nice save 2 air tickets plus rental car and no worries of flight water retention

Suzanne

12-08-2009, 11:11 AM

Starting pics from today Still balancing out the water
wt 143.4

sweetjane57

12-08-2009, 02:36 PM

What xSport you guys train at again, Suz?

Im gonna have to come train on a Tue or Wed with you & Gail....maybe soon after the New Year.

Suzanne

12-08-2009, 02:39 PM

What xSport you guys train at again, Suz?

Im gonna have to come train on a Tue or Wed with you & Gail....maybe soon after the New Year.

that would be fun

We train at north (dundee) tue, wed , thur, fri

south (golf) sat sun

weekend we try to hit other ones to for variation like we have gone to libertyville

Today i am on my own so walking over to buffalo grove fitness (3 blocks form home) Chase is on biz trip and Gail is sick

Suzanne

12-08-2009, 04:42 PM

Tues Delts, off cardio
10 8 6 4 (one set 10 presses 10 laterals 8 presses 8 laterals 6 presses 6 laterals 4 presses 4 lateral)
12.5sx1
15sx2

Smith press
+50x20
+70x15
+90x9,9

Front raises thumbs up alternating
20s x 15,15,15

Lateral raises above shoulder height
15s x 15, 15, 15,15

Scott press
20s x 15,15,15

GirlyMuscle

12-08-2009, 05:25 PM

What improvements are you trying to make this off season?

Suzanne

12-08-2009, 05:49 PM

What improvements are you trying to make this off season?

bring waist down not sure how to accomplish that since i have never had a small waist
bigger, rounder delts
bigger arms
wider lats
fuller chest
bigger and more detail
gonna be tough to make MW next year!

GirlyMuscle

12-08-2009, 05:59 PM

Wow! Do you think you'll be a light heavy someday? I know we're the same height.

sweetjane57

12-08-2009, 06:32 PM

bring waist down not sure how to accomplish that since i have never had a small waist
bigger, rounder delts
bigger arms
wider lats
fuller chest
bigger and more detail
gonna be tough to make MW next year!
:eek:
wow.....you gonna be a stacked lil' bit!!!!!!lol

do you do alot of ab work, Suz?

Suzanne

12-08-2009, 06:37 PM

Wow! Do you think you'll be a light heavy someday? I know we're the same height.

Need to stay MW to get pro card but after that will prob compete at 130

:eek:
wow.....you gonna be a stacked lil' bit!!!!!!lol

do you do alot of ab work, Suz?

:)

i HATE doing abs hate it hate it hate it! i was good and did all my ab work during this prep

Suzanne

12-09-2009, 02:27 PM

I will no longer listen to news or weather.com they implied it was gonna be cold and brutal outside so i bundled up to walk to gym with windbreaker pants over sweats then i get outside and don't even need hat or gloves

Tues Back/Traps

Assisted pullups 50 reps as many as can 10 sec rest continue toil 50
30lb 16 8 40lb 6 8 50lb 7 5

Stiff arm freemotion
#6x20,20,20,20

Single arm low row freemotion (stand up arch back hit teres)
#12x15
#14x15
#16x15
#18x15

Reverse grip wgpd
100x15
110x12
120x10
130x6 drop 110x6

Seat row cg
90x15
110x15
120x12
130x10

Smith shrugs
+90x25
+140x20
+190x15

IslandGirl

12-11-2009, 01:04 AM

Looking forward in following along for your next stage appearance. You've done such an incredible job in '09! Can't wait to see what '10 brings!

Suzanne

12-11-2009, 10:05 AM

Looking forward in following along for your next stage appearance. You've done such an incredible job in '09! Can't wait to see what '10 brings!

thank you! It was a great year! I am looking forward to seeing what improvements I make and how shredded i will have to be to make MW lol

Suzanne

12-11-2009, 10:11 AM

Thurs Arms
our windchill was -15 to -19 all day so i really debated if i should walk to gym or try to do a ghetto arm WO at home i do have DBs 5-45lbs and 2 bands of differnts strengths. I even thought of hanging band over stepmill to do tricep pushdowns

But i got a call form Cahse that he made an earlier flight so we were able to hit the gym together in the evening.

Tricep pushdown cambered ss rope
increased wt each set didn't note the weight for some increase 2-4 plates
25 ss 15
15 ss 15
12 ss 15
10 ss 12

Skullcrusher
15,12,15 75lbs

Freemotion reverse grip
#6x15x3

Freemotion low curls
20,15,15

Freemotion curls to top of head (lie on floor arms perpendicular to floor)
15,15,15

Precher ez
45x12
50x12
55x12

Arms were CRAZY pumped!

sassy69

12-11-2009, 12:21 PM

Gawd I hate being cold... LOL! There's LOTS you can do w/ a set of bands & DBs!

Suzanne

12-13-2009, 10:30 AM

Fri
chest/Delts
Got really good pump but didn't feel great WO cuz my front delt and elbows are hurting i think cuz of the water i am holding a lot of pressure on all the tendonsi even feel pain running dwon bicep and tricep
so...

Incline BB
95x10,12,10,10 really bother left front delt this is less then i usually warm up with :mad:
DB Flat
55x10,12
45x12x15
Pec deck
20, 15,15,15
Incline hammer
Plate x 15
Plate + quarter x 12
Plate + 2 dimes x 10 drop dime 10 drop dime 8
Lateral Raises
15s x 20 4 sets

Satuday LEGS
first real leg day since end of oct cuz when i got back form okc had the back/hip/glute injury then sunday after comp was still holding so much water couldn't do legs then last week was still sick tried to do legs and got splitting headache after first 4 sets of the superset

Leg ext triple drop
55x15 75x12 95x10
60x15 80x12 100x10
70x15 90x12 110x10

Fremotion leg press
300x15
320x15
340x15

Freemotion squat
#16 (220)x15
#18 (260)x15
#20 (300)x15
#25 (400)x10 #20 (300)x10

Hammer seated curl
70x12
70x15
55x20
55x15

Lying ham curl
50x15
60x12,15,15

Cheat Meal!
Walker Brothers Chase and I split the Apple Pancake and Blueberry Waffle

Apple Pancake it si the size of a dinner plate and freaking amazing!
http://www.walkerbros.net/images/pancake_specialties_popup.jpg

Suzanne

12-13-2009, 06:12 PM

Sun Back/Rear Delts

Stiff arm pulldown
30x20
40x20
45x20
50x20

reverse grip Pulldowns ss db pullover
70x 20 ss 60 15
85x 20 ss 60 12
100x20 ss 60x15

Freemotion deadlift
#20 (150) x 15
#22 (170) x 15
#25 (200) x 12

Freemotion row alternating static hold
#8 (40) x 15
#15 (100) x 10,12

Freemotion lat 3 Sets
#8 (80) x 12

Freemotion rear delts ss bent over delts 3 sets
#4x15 ss 15s x15

Suzanne

12-13-2009, 06:13 PM

Gawd I hate being cold... LOL! There's LOTS you can do w/ a set of bands & DBs!

I would much rather be cold than hot but 20 below is too cold

Ya i figured i could put together a pretty good WO with them

debbiebramwell

12-13-2009, 10:26 PM

Suzanne

12-13-2009, 11:08 PM

Hi suzanne, what a great year you had! I am so proud of you. I was so happy to see you called out in the first group at nats. I love reading your journal mostly your thoughts about things . You really have a great attitude.Attitude is everything in life. I know you will give it 100% this offseason. I am looking forward to seeing you shine in 2010. Happy holidays to you and your family! xoxox

Thank you! I was very happy with 2009 and hope for an even better 2010!!

I really try to keep my outlook positive. I used to be a streesed out prepper alwasy thinking everyone was better and it made things so hard. I really had to regroup and realize jsut how much i love what i do and can't worry about that stuff :)

Wish I had a chance to see you at Nats after i got off stage we pretty much much just went straight to eat and i was super tired so we called it a nite pretty early

Happy Holidays to you!!

figurebre

12-14-2009, 12:48 PM

do you and chase follow the same training split since u often train together?

Youngguns

12-14-2009, 12:52 PM

Hello. Why 1000g carbs for 5 days after your show? How much protein?

Suzanne

12-14-2009, 12:57 PM

do you and chase follow the same training split since u often train together?

We are following same split now. And I plan all our WOs. Chase is too rigid if left alone he will do same wo week after week I am more like J I vary things every WO

Hello. Why 1000g carbs for 5 days after your show? How much protein?

Get metab really burning through the food protein was about 20-25g per meal for 6 meal plus pre WO scoop protein and PWO 2 scoop protein

Suzanne

12-15-2009, 11:32 AM

KBigz81

12-15-2009, 01:06 PM

Mon
Usually our off day but since we didn't hit calves over the weekend and we were going up to the gym to tan anyway we hit calves then tanned

I baked/made fudge
Reeses PB Cup Fudge
Oreo Fudge
Snickers Fudge
Heath Bar Brownies

Hey Suz..can I get the recipe for the pb cup fudge? It sounds delicious! It will be my first time making fudge, so it should be interesting.

Suzanne

12-15-2009, 03:50 PM

Hey Suz..can I get the recipe for the pb cup fudge? It sounds delicious! It will be my first time making fudge, so it should be interesting.

Check your pm's :)

Suzanne

12-15-2009, 03:56 PM

I made a facebook fanpage

add me :waving:

http://www.facebook.com/home.php?#/pages/Suzanne-Germano-NPC-National-Level-Bodybuilder/204157346591?ref=ts

Suzanne Germano - NPC National Level Bodybuilder

Suzanne

12-15-2009, 10:21 PM

Tue Delts

10,8,6,4s(10 press 10 laterals 8 press 8 laterals 6 press 6 laterals 4 press 4 laterals no rest)
15s 3 sets

Smith press 1 1/2 reps ss plates front raises
+50x15 ss 25x15
+50x15 ss 25x15
+50x15 ss 25x15

Lateral raises
20lb db x 20,20,20,20

Upright rows
50x15,20,20

Suzanne

12-16-2009, 10:28 PM

Wed Back/Traps

Assisted pullup
80x15 15 15 15
there is no way it is 80 lbs of assistance! I do reps of 15 at teh other gym with 40lbs asistance

close grip pulldown
90x15
100x12
110x12

BB row reverse grip
135x15
155x15
175x12

Low pulley row standing back arched ss stiff arm pulldown
65x15/arm ss 60x20
70x15/arm ss 70x20
75x15/arm ss 80x20
80x15/arm ss 90x20

Traps smith
+90x20
+110x20,20

Suzanne

12-17-2009, 10:16 PM

Thurs Arms

Vgrip ss widegrip pushdown - didn't note the weight last set was stack minus 2 plates
25 ss 25
15 ss 15
12 ss 12
8 ss 8

Skull crusher ss dips
60x15 ss 8 3 sets

Bb curl
60x15 drop 45x15 3 sets

Preacher db
25x15
30x12
35x10

Hammer curls
30x5 drop 20x15
25x15
25x15
30x6 drop 25x6 drop 20x6 drop 15x6

pumped arms and lots of cussing!

All my goodies got in the mail today yay!

And Christine and my matching Sock Monkey Christmas PJs arrived today :)

Suzanne

12-18-2009, 12:36 PM

shankuan

12-18-2009, 03:24 PM

As you all probably know I like to compare pictures form different time to see progress. So today I was look at when I last weighed this amount and it was back Feb 28 the week I started prep for Jr Nationals

Left Feb 28 2009 wt 147.7
Right Today Dec 18 2009 wt 146.6

Progress/comparisons pics are good...:yep:. It keeps you real and allows you to appreciate all the hard work you've put in...and makes you want to accomplish more. Keep doing it!! improvements have DEFINITELY been made! You're definitely leaner, have better looking lines, posing is top notch!! I likey!!

Suzanne

12-18-2009, 04:19 PM

Progress/comparisons pics are good...:yep:. It keeps you real and allows you to appreciate all the hard work you've put in...and makes you want to accomplish more. Keep doing it!! improvements have DEFINITELY been made! You're definitely leaner, have better looking lines, posing is top notch!! I likey!!

Thank you! it really helps to compare pics!

GirlyMuscle

12-18-2009, 05:53 PM

Looking good, Suz. You've put on some size on your legs.

Suzanne

12-18-2009, 10:12 PM

Looking good, Suz. You've put on some size on your legs.

Thank you!

Love the Monsters Inc avatar

Wendy

12-19-2009, 07:46 AM

Awesome improvements! Are you trying to keep your weight in a specific range off season?

*RedStar*

12-19-2009, 07:58 AM

Looking good, Suz. You've put on some size on your legs.

x2 major difference in legs.. awesome..

muscleboi

12-19-2009, 11:56 AM

yes the legs are alot more defined, and it looks like some of the poses were refined too! good job'!

Suzanne

12-20-2009, 09:55 AM

Awesome improvements! Are you trying to keep your weight in a specific range off season?

x2 major difference in legs.. awesome..

yes the legs are alot more defined, and it looks like some of the poses were refined too! good job'!

thank you!

we want me to stay 145-150

I am very happy to see that i ma leaner at the same weight so put on muscle yay! for me the biggest improvements are all upper body back, delts, chest

Will be interesting sine between those two sets of pics i dieted 12 weeks, off season i think 9-10 then dieted for 12 weeks. Now i am going to have a minimum of 5 months off season so excited to see what improvements i can make

Wendy

12-20-2009, 10:18 AM

I like the fact that your diet always contains carbs throughout your prep. Where do you get most of your essential fats? EFA caps or real sources of food?

Suzanne

12-20-2009, 10:38 AM

I like the fact that your diet always contains carbs throughout your prep. Where do you get most of your essential fats? EFA caps or real sources of food?

Off season EFAs
during prep i am low fat i have lean beef at night but really no other fat or efas during prep

Suzanne

12-20-2009, 08:07 PM

Sunday
Awesome WO!! Fueled by yesterdays sonic burger and walkers brothers apple pancake (most fucking delicious thing!!! Holy shit!!!)

Leg ext triple drop ss lunges rear foot on platform ss hack squat
70x15 90x12 110x10 ss 20sx15/leg ss 2 plate x 20
80x15 100x12 120x10 ss 20sx15/legss 2 plate 20
90x15 110x12 130x10 ss 25sx15/legss 2 plates + quarter x20

Freemotion squat drop set 15 reps drop 15 drop 15
#18(260)x15 drop 16x15 drop 14x15
#19(280)x15 drop 17x15 drop 15x15
#20(300)x15 drop 18x15 drop 16x15

Lying ham ss walking lunges ss seated ham
70x20 ss 40s x 20 steps ss 85x20
80x20 ss 40x20 steps ss 95x30
Threw down the gaunlet
120x30 ss 40x20 steps ss 110x20

Leg press drop set no resting
10 total plates 15 reps
9 plates 15 reps
8 plates 10 reps
7 plates 10 reps
...
2 plates 10 reps
1 plates 10 reps
0 plate single leg 10 reps per leg

It was me, Gail, Chase, and Gail's roommate Essence. We moved at a good pace everyone out of breath and helping to spot each other

Saturday
up at 4:00AM
on the road 4:30 w/the dogs
to Rolla, MO to pick up Christine
home about 7pm
made good time Rolla about 90 miles west of st louis and we are NW Chicago suburb and Chase never went more than aobut 5 miles above speed limit

shankuan

12-21-2009, 09:01 AM

Suzanne

12-21-2009, 10:40 AM

HOLY CRAPP!!! I'd have shit & puked on myself for certain!!!:drool: KICK ASS doesn't even begin to describe this workout...imagining it has me sweating!
Way to go!!

It was a great WO! I am hurting today!! yay! quads actually started hurting last night

Suzanne

12-21-2009, 08:02 PM

Mon
Normally our off day but shofted everything so Christmas will be the off day
Delts
10,8,6,4
10s
15s

DB Presses
50x12
60x10
65x8

laterals ss W Presses (palms facing in)
20x15 ss 25x6/side
20x15 ss 25x10/side
20x15 ss 25x10/side

Eagle Lat raise machine ss front raises plate
20x20 ss 25x12
25x20 ss 25x15
30x20 ss 25x15

Freemotion rear delt
#4x20,20,20,20

Freemotion calves
4x20

buffdaddy

12-22-2009, 03:54 PM

Looking good. Keep up the great work

Suzanne

12-22-2009, 11:30 PM

Looking good. Keep up the great work

Thanks!

Tues
Bis/Tris
Great WO painful and cray pumped!

Tricep Pressdown Cambered ss rope
70x20 ss 60x15
80x20 ss 60x15
90x20 ss 60x15

Dip machine ss db kickback
120x20 ss 15s x 20
140x23 ss 15s x 25
160x20 ss 15s x 30

Cambered low cable curl
50x20
60x20
70x20

Alt static hold at top Incline DB Curl
15sx12/side
15sx15/side
15sx20/side

Preacher ez-curl
50x15
60x15
70x15

Upside down curl (lat pulldown lay back on seat head on knee part curl to back of head)
30x25
40x20
40x25 drop 20x15

Suzanne

12-23-2009, 08:23 PM

Wed Back

Widegrip assisted pullup ss neutral pullups - i hate this assisted machine i know damn well it isn't even CLOSE to 90lbs of assistance
90x12 ss 90x12
90x12 ss 90x8
90x12 ss 90x9

Stiff arm pull down ss wide grip high pulley row
60x20 ss 70x20
65x20 ss 80x20
70x20 ss 100x20

Rackpulls
185x15
225x12
275x8
315x1,1,1 all w/chase help damnit!! couldn't budge it myself

Close grip seated cable row
120x15
130x12
140x10
150x8 drop 120x6

freebirdmac

12-23-2009, 08:31 PM

HOLY CRAPP!!! I'd have shit & puked on myself for certain!!!:drool: KICK ASS doesn't even begin to describe this workout...imagining it has me sweating!
Way to go!!

Holy crap was exactly what I was thinking as I read your leg workout!! You are inhuman!!!!

Suzanne

12-24-2009, 10:21 PM

Thurs Chest/Delts

Front delt hurt affected every exercise so shitty WO

Hammer incline warm up shoulder hurts
25x15
45x15

Incline db - shoulder hurt
60x12
40x15,15

Cable xover ss pushups
25x20 ss 15 3 sets

Leverage flat bench
70x25
90x20
115x20

Db lateral raises 1 1/2 reps
10s x 12 2 sets
really hurt shoulder tendon into bicep felt nothing in medials no pump just front delt/bicep pain and pain in elbows

Lateral raise
10s x 20 2 sets

sassy69

12-24-2009, 11:37 PM

Suzanne

12-26-2009, 11:41 AM

I love me some rack pulls! Did them today but crapped out on 2nd set of 6 at 285. I'm sooo looking forward to eating for something other than a cut (going to Cabo next week!) cuz I've got nothing to run on & it shows.

What's up w/ the shoulder? I hope that isn't anything that doesn't heal itself quickly! I'm reliving my rotator cuff issues from last year (pre-op) after helping a friend move out of the 3rd floor apt. You'd think I'd know better by now.. but my buddy, a guy 10 yrs younger than me and > 6 ft tall, was in worse shape than I am w/ a groin pull.

I wish I could clone my massage guy and give him as a gift to everyone for Christmas. He's like duct tape - he "fixes everything". Ice, anti-inflammatories, and even an ultrasound if you've got one. (That was my present to me this year... I have more scar tissue than most people my age :) )

Happy Holidays Suzanne! Enjoy that day off!

I love rack pulls too but have been told i can only do rackpulls/db deadlifts/freemtion deadlifts every 3 back WOs cuz i have genetically wide midsection

I get i think tendinitis or something in the bicep tendon running up into front delt. I only get my issues in the off season all my joints and shit feel great during prep. I think it is all the water etc of being off season pressing on my tendons

I don't like to take a bunch of anti-nfammatories cuz they make you hold a bit of water and i am already a camel year round

sassy69

12-26-2009, 01:23 PM

I love rack pulls too but have been told i can only do rackpulls/db deadlifts/freemtion deadlifts every 3 back WOs cuz i have genetically wide midsection

I get i think tendinitis or something in the bicep tendon running up into front delt. I only get my issues in the off season all my joints and shit feel great during prep. I think it is all the water etc of being off season pressing on my tendons

I don't like to take a bunch of anti-nfammatories cuz they make you hold a bit of water and i am already a camel year round

FWIW, Quercitin is a natural anti-inflammatory, and my chiro sells this OTC stuff called Myocalm ("Muscle relaxation formula") - from the bottle:

"Myocalm is a specialized formula that supplies bioavailable forms of calcium and magnesium that play a role in muscle contraction and relaxation. THese minerals are then blended with passionflower and valerian root for added relaxation support."

(w/ the caveat these statements have not been evaluated by the FDA, but my chiro & massage guy stand by it. My massage guy works at Google so he's managed to pick up on not only my lifting aches & pains but even called out when I'd switched from a laptop to a keyboard & a mouse based on how jacked up my right side back was.)

Ingredients:
50 mg calcium (as calcium lactate)
100 mg magnesium (as magnesium citrate)
40 mg passionflower flower
20 mg valarian root extract

Suzanne

12-26-2009, 06:35 PM

FWIW, Quercitin is a natural anti-inflammatory, and my chiro sells this OTC stuff called Myocalm ("Muscle relaxation formula") - from the bottle:

will have to check those out

Suzanne

12-26-2009, 06:38 PM

Sat Legs
with Chase, Gail & Essence

Hammer iso-lateral leg ext ss leg press
25lb plate outside, 10lb + 10lb inside
15 drop 10lb 15 drop 10lb 15 ss 8 plates
X20

25lb plate outside, 10lb + 10lb inside
15 drop 10lb 15 drop 10lb 15 ss 10 plates
X20

25lb plate outside, 10lb + 10lb inside
15 drop 10lb 15 drop 10lb 15 ss 12 plates
X 20

Smith squats 1 1/2 rep
Plate/side X 12 12 12

Db sumo squats (db drops between platforms) ss bb alt reverse lunges
100x20 ss 60x15/leg
110x20 ss 60x15/leg
120x20 ss 60x15/leg

Hammer leg curl ss ball curl ss db sldl
45x20 ss 20 ss 30s x 20
70x20 ss 30 ss 30sx20
90x12 drop 45x10 ss 30 ss 30s x 20

Suzanne

12-27-2009, 05:39 PM

Sun Back/Rear Delts

Assisted pullups ss stiff arms
55x20 ss 40x20
45x15 ss 47.5x15
40815 ss 40x15

Lat pulldown reverse grip ss seated cable rows reverse grip
85x20 ss 70x15
100x15 ss 85x15
120x15 ss 100x15

Close Grip pulldown w/our handles ss bb row
100x15 ss 100x12
100x15 ss 100x15
100x15 ss 100x15

Freemotion row alt aides static hold ss bent over laterals
#15x12 ss 15s x 15
#15x12 ss #4x15/arm freemotion
#15x12 ss #4x15/arm freemotion

Suzanne

12-28-2009, 07:43 PM

Mon Delts/Calves

10,8,6,4s
10
12.5
15

Rack slide
Bar+10/side
X 10 (after bar+25 for 8)
Bar+15/side x 15
Bar+20/side x 12
Bar+25/side x 10
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freemotion leaning front alt raises
#2x15
#3x15
#4x15
#2x15 (static hold at the top)
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Freemotion lateral raises crossed behind back
#3x20,20,20

Hack squat calves
6 plates x 15
8 plates x 15
9 plates x 15

Seated calves
45x15
70x15
90x15

sassy69

12-29-2009, 01:26 AM

^^ Nice workout Suzanne! Love the rack slides - i've done push presses but nothing like these.

Suzanne

12-29-2009, 02:25 PM

^^ Nice workout Suzanne! Love the rack slides - i've done push presses but nothing like these.

The rack slides were awesome hurt like hell!

sassy69

12-29-2009, 03:25 PM

The rack slides were awesome hurt like hell!

I"m assembling a "to do" list of all the stuff I'm gonna try to fit into my workout program next year when I finally start bulking. One challenge I'm expecting is working around my right rotator and all its flaring annoyances. But I love finding new ways to work "with" challenges like that.

Suzanne

12-29-2009, 03:53 PM

I"m assembling a "to do" list of all the stuff I'm gonna try to fit into my workout program next year when I finally start bulking. One challenge I'm expecting is working around my right rotator and all its flaring annoyances. But I love finding new ways to work "with" challenges like that.

I love variety!!!

Check this out supposed to be less stress on shoulder joints
http://www.youtube.com/profile?user=scottabelcoaching#p/c/953907A34176065F/5/3pxLvCY_iq0

http://www.youtube.com/profile?user=scottabelcoaching#p/c/953907A34176065F/5/3pxLvCY_iq0

Suzanne

12-29-2009, 10:34 PM

Tues Arms

V-grip Tricep pressdown ss single reverse grip
30x25 ss 10x12
42.5x15 ss 10x12
50x15 ss 10x12
50x15 ss 10x12

Skull crushers (to behind head) ss bench dips
60x15 ss 10
60x15 ss 10
60x15 ss 3

Freemotion tricep
#7x20
#8x15
#9x15
#10x10 drop #8x5

Freemotion bicep curls
#7x15,15,15,15

Preacher db curls static hold
10s x 10, 10, 7 didn't count this exercise it just hurt elbows, felt nothing in bicep so not counting it

Zottmann curls
15s x 15,20
20s x 15

Cambered bar low pulley curl
30 x 15
35 x 15,15

21s ez curl
30lb
40lb
60lb

Suzanne

12-30-2009, 08:33 PM

wed back/traps

Stiff arm pulldowns ss close grip pulldowns
30x20 ss 85x15
40x20 ss 100x15
40x20 ss 120x10
40x20 ss 120x8 drop 85x10

Hammer high row palms face in grip
Plate+quarterx15,15,15

DB deadlifts (like rack pulls or deadlift but with dbs bring about half way down shin and roll shoulders back at top of movement)
80x12,12
90x8
100x8

Freemotion lean back pullups
15,15,15

Shrugs
135x20,20,20

This is the freemotion lean back pullups

Suzanne

01-02-2010, 11:05 AM

Spent New Year's eve at Gail's had a great time

My body seems to be wanting to continue to gain so we are going to change up my diet a bit

Fri
chest/Delts
Incline hammer
45/sidex15
70x15
90x10
115x6 drop 70x10

Freemotion xovers
#4x25
#5x25
#6x25
#7x25

Freemotion chest ss freemotion seated delt press
#10x15 ss #5x20
#11x15 ss #6x20
#12x15 ss #7x20
#13x15 ss #8x20

Front raise then lateral raise
15s x 12,12,12,12

s2h

01-02-2010, 12:05 PM

suzanne first off congrads on your jr's.question do you have problems holding size in your leggs?if not (which i dont either) but i also have a waist line that needs to narrow down,try running for your cardio.I know that goes against every BB on earths morals,but let me tell you if you can keep your legg size and run it will bring your waist down(say 2-3 miles 3 times a week slow jog nothing record breaking)my trainer had me do this for my last show and i went from last place the year before to 4th out of 12 the next year.He said Charles Glass told him this years ago when he went to train w/ him(dont know if thats true but hell it worked)

Suzanne

01-03-2010, 09:14 AM

Suzanne

01-03-2010, 09:15 AM

Sat
Back/Rear Delts

Stiff arm pulldown
50x25
70x20
80x20
90x20

Reverse grip pulldown ss db pullover
90x20 ss 65x10
110x15 ss 65x10
120x15 ss 65x10
130x12 ss 65x10

Seated cable row cg 2 handles ss bb row
100x15 ss 100x12
110x15 ss 100x12
120x15 ss 100x10

Freemotion row ss bent over rear delt dbs
#15(100)x15 ss 10s x 15 3 sets (rear delts got crazy painfully pumped!!)

Suzanne

01-03-2010, 04:29 PM

Sun Legs

Leg ext cybex
130x30
135x30
140x30
90x9 rest 10 second x12 rest 10 second x15 rest 10 second x12 rest 10 second x9

Squats feet shoulder width
135x15,15,15,15

45 deg leg press
12 plates x 15
13 plates x 15
16 plates x 15

Hammer seated ham curl
45x20
70x15
55x20

Stiff legged
135x12,12,12,12

Suzanne

01-07-2010, 10:23 AM

Tues (forgot to post)
Delts

Delts

Hammer delt ss db laterals
25x20 ss 15s 20
35x20 Ss 15x20
45x20 ss 15x20
55x15 ss 15x20

Bent over single arm delt press cable ss front raise db
35x20 ss 15x12
45x20 ss 15x12
55x20 ss 15x12
60x20 ss 15x12

Isolateral lateral machine single ss scott press
10x15 ss 15x15 3 sets

Standing calves
9 12 15 12 9 with 10 sec rest between each 4 sets

Wed Back/traps
Stiff arm pulldowns
60x20
70x20
80x20
90x20

Close grip pulldown
100x15
110x12
120x12
130x12

Cambered bar seated row
110x15
120x15
130x15
140x8 drop 100x6

Hammer seated row inside grip single arm
70x15
80x15
90x15
115x15

Smith shrugs
+90x25
+115x15
+180x12

Assisted pullups
50 with10 sec rest

Suzanne

01-07-2010, 08:23 PM

Thurs arms

Cambered pressdown ss vgrip
70x25 ss 70x20
80x20 ss 80 x15
90x20 ss 80x15
100x20 ss 80x15

Skullcrushers ss seated dips
60x20 ss 8
80x15 ss 8 slipped off lol then 4
80x12 ss 8
80x10 drop 60x6 ss 9

Db curls seated with back against preacher pause at bottom ss ezcurl
15sx20 ss 50x15
15x20 ss 50x15
15x25 ss 50x15
20x15 drop 15x10 ss 50x15

Preacher machine flat not slanted ss hammer db
50x15 ss 20s x 8
60x15 ss 20s x 10 20 x8
60x12 ss 20 x 8
60x15 ss 20x 8

Christine is bringing her car down to her school this semester so saturday i am riding down with her to st louis (she hasn't done much long distance driving) not that i can help since i dont' drive then she will continue on to rolla about 90 min and i will fly home from st louis

Suzanne

01-10-2010, 08:15 PM

Fri Chest/Delts
Hammer incline ss pushups
45x20 ss 20
70x15 ss 15
90x12 ss 14
90x8 drop 45x8 ss 9

Freemotion low xovers
#4x20.20.20.20

Flat bb press ss seated lateral raises
135x12 ss 15x20
135x15 ss 15x20
135x14 ss 15x20

Sat
Rode down to St Louis with Christine. She took her car to school this semester. She dropped me at St Louis airport and continued on to Rolla, MO

Sat Legs
Leg Ext Triple Drop ss Front Squat pause at bottom
70x15 90x12 110x10 ss 2 plates per siex20
90x15 110x12 130x10 ss 2 plates x 20
110x15 130x12 150x10 ss 2 plates x 20
120x15 140x12 160x10 ss 2 plates x 20

Leg Press ss Walking Lunges
8 plates x 25 ss 60s x 20 steps
10 plates x 25 ss 60s x 20 steps
12 plates x 30 ss 60s x 20 steps
16 plates x 30 ss 60s x 20 steps

Lying Ham Curl 21s ss Seated Ham Curl
60 ss 70x20
70 ss 70x20
80 ss 70x20
90 ss 70x20

Suzanne

01-10-2010, 08:20 PM

Few pics from this week

wt 146.9

Wendy

01-11-2010, 09:40 AM

WOW! Great pics - they really show how hard you are working. Your shoulders look awesome!

Suzanne

01-11-2010, 10:15 AM

WOW! Great pics - they really show how hard you are working. Your shoulders look awesome!

Thank you! :)

essmonet03

01-12-2010, 02:23 PM

You look great in the pics Suzanne! But your just a little brickhouse anyway... love it!

<3 Essence Monet :yep:

Suzanne

01-13-2010, 09:15 AM

You look great in the pics Suzanne! But your just a little brickhouse anyway... love it!

<3 Essence Monet :yep:

Thanks!

Suzanne

01-13-2010, 09:16 AM

Sun
Leg Ext Triple Drop ss Front Squat pause at bottom
70 90 110 ss 2 plates per siex20
90 110 130 ss 2 plates x 20
110 130 150 ss 2 plates x 20
120 140 160 ss 2 plates x 20

Leg Ress ss Walking Lunges
8 plates x 25 ss 60s x 20 steps
10 plates x 25 ss 60s x 20 steps
12 plates x 30 ss 60s x 20 steps
16 plates x 30 ss 60s x 20 steps

Lying Ham Curl 21s ss Seated Ham Curl
60 ss 70x20
70 ss 70x20
80 ss 70x20
90 ss 70x20

Tues

Delts
10 8 6 4
10s
15s
15s

DB presses
50x15
55x15
60x12
65x8 drop 50x3

Freemotion lateral crossed behind back ss plate front raise
#3x20 ss 25x15
#3x20 ss 25x15
#3x20 ss 25x15

Freemotion shoulder press ss up n outs
#6x20 ss 10x15
#8x20 ss 10x15
#10x20 ss 10x15

AnglicanBeachParty

01-13-2010, 09:23 AM

Leg Ress ss Walking Lunges
8 plates x 25 ss 60s x 20 steps
10 plates x 25 ss 60s x 20 steps
12 plates x 30 ss 60s x 20 steps
16 plates x 30 ss 60s x 20 steps

I may have to try this some time. Looks brutal!

Suzanne

01-13-2010, 09:27 AM

I sent Jeremy some comparisons: my very first pics i sent him when i started training with him Dec 2, 2006 wt 129 arms 12 inches :hypno: and now wt 146.9 arms 14.375

Until the end of April 2007 we were still training me for figure so spent those 6 months bringing my legs down and keeping my arms from growing. I was told both too big for figure. I am soooooooo glad Jeremy suggested I go for BBing at Jr Nats that year!!! I started in BBing 2002 & 2003 but never thought I would have abs cuz of being over weight or a back plus i feared being "big" off season that was why i gave figure a try.

Wolfpack

01-13-2010, 10:11 PM

[quote=Suzanne;804213]I sent Jeremy some comparisons: my very first pics i sent him when i started training with him Dec 2, 2006 wt 129 arms 12 inches :hypno: and now wt 146.9 arms 14.375

Until the end of April 2007 we were still training me for figure so spent those 6 months bringing my legs down and keeping my arms from growing. I was told both too big for figure.[quote]

12" arms were too big for figure? Did they want you to have buggy whips or what?

sweetjane57

01-13-2010, 10:39 PM

buggy whips = EXTREMELY skinny arms

:)

sweetjane57

01-13-2010, 10:40 PM

BTW SUZ, lookin' STACKED!!!!!!!!

Suzanne

01-14-2010, 10:09 AM

12" arms were too big for figure? Did they want you to have buggy whips or what?

buggy whips = EXTREMELY skinny arms

:)

yep they said i had too much muscle especially legs and too hard

BTW SUZ, lookin' STACKED!!!!!!!!

Thank you

This is my last figure show Emerald Cup 2006

Suzanne

01-14-2010, 10:10 AM

Wed Back

Stiff arm pulldown
60x20
70x20
80x20
90x20

Wide grip pulldowns 1 1/2 reps ss single arm low pulley row concentrate on teres
80x12 ss 40x15
90x12 ss 50x15
100x12 ss 60x15
110x10 then 5 regular ss 70x15

Rack pulls
195x12
235x10
235x10
255x8

Wide grip seated row ss shrugs
100x15 ss 140x15
110x15 ss 140x15
120x15 ss 140x15
130x10 drop 100x10

essmonet03

01-14-2010, 10:38 AM

First and foremost ... I just want to say that I dont think that I have, "buggy whips" :no:.... Second of all wow you looked great as a figure competitor but I like you better as FBB.... YEAH!!!! :p

s2h

01-14-2010, 11:59 AM

what class are you competeing in?FBB?

Suzanne

01-14-2010, 12:50 PM

what class are you competeing in?FBB?

I am MW for Jrs Nats and Nationals i weighed in at 123

Suzanne

01-14-2010, 12:51 PM

First and foremost ... I just want to say that I dont think that I have, "buggy whips" :no:.... Second of all wow you looked great as a figure competitor but I like you better as FBB.... YEAH!!!! :p

thanks!

I am MUCH happier in bbing (i started in bbbing 2002 and 2003)

Suzanne

01-14-2010, 09:22 PM

Thurs arms

Tricep pressdowns – medium grip on cambered bar 4 x 25,15,12,10 reps
60x25
100x25
Changed pulley system
50x12 heavy as shit
60x11

tricep rope pressdowns 12,10,8 w/ drop set for 8 more reps
40x12
45x10
50x8 drop 35x8

lying tricep extentions w/ cambered bar 12,10,8 reps
85x12
95x10
100x8

dips w/ weight(keep elbows in) 10,8,6 reps
12
Bodywt+25x8
Bodywt+25x6 drop the wt 6 more

hammer curls w/ rope 15,12,10 reps
50x15
70x12
90x10

incline d.b. curls w/ static contraction up top(alternating) 10,8,6 rep
25s x10
30s x8
35s x6

standing barbell curls(grip shoulder width) 3 x 12,10,8 reps
60x12
70x10
75 or 85 x 15 it was the bigger ez curl bar + 25

standing d.b. curls(alternating) keep grip supinated throughout entire range of motion 10,8,6 reps
Tried 35s but was dead no other dbs

Incline bench face down spider curls
10sx12
10x20
15x20

Suzanne

01-16-2010, 09:28 AM

Fri Chest/Delts

we were happily surprised when we walking into xsport north and found they had got a whole bunch of brand new freeemotion machines!!

Freemotion cable xover
5x20
7x20
8x20
8x20

Freemotion chest
8x15
9x15
10x15

Hammer incline
Plate x 15
Plate quarter x 15
2 plates x 8

Freemotion lateral raises
3x20
3x20
3x20
3x15

Freemotion front raise ss delt press
3x15 ss 3x15
3x15 ss 5x15
3x15 ss 7x15 2 sets

nothing to exciting i really don't like chest day very boring plus i think it is just making my implants go into my armpits

Suzanne

01-16-2010, 03:44 PM

Freemotion stiff arm pulldowns
5x20
7x20
8c20
9x20

Reverse grip pulldowns
110x15
130x12
150x12
170x8 drop 120x8

db rows
100x12
115x10
125x6

Freemotion lean back pullups ss freemotion lat
15 ss 7x15 3 sets

Freemotion rear delts
3x20
4x15
4x15
4x12 drop 3x6

Freemotion calves 4 sets

essmonet03

01-16-2010, 05:13 PM

http://http://www.youtube.com/watch?v=Qn_Tf-197BY

herekittykitty

01-16-2010, 09:59 PM

I love seeing the changes one can make!! You look GREAT! And I can't wait to see what you bring next! Keep it comin'- love the journal!! :bowdown:

Wolfpack

01-17-2010, 11:11 AM

First and foremost ... I just want to say that I dont think that I have, "buggy whips" :no:
Who said you did?

Suzanne

01-17-2010, 11:58 AM

I love seeing the changes one can make!! You look GREAT! And I can't wait to see what you bring next! Keep it comin'- love the journal!! :bowdown:

thanks

Suzanne

01-17-2010, 05:11 PM

Sun

Legs - George came up and videoed for rx in the iron asylum :)

Leg ext triple 15 12 10 ss lunge rear ft raised 25lb dbs ss hack squat
70x15 90x12 100x10 ss 25s x 15/leg ss 2 plates x 15
80x15 100x12 120x10 ss 25s x 15/leg ss 3 plates x15
100x15 120x12 14x100 ss 25s x 15/leg ss 4 plates x 15

Freemotion squat ss walking lunges
#20(300lb)x15 ss 70lb dbs x8 steps
#22(340lb)x12 ss 70x12 steps
#25(400lb)x12 ss 70x12 steps

Lying ham curl ss seated ham curl
80x15 ss 70x15
100x15 ss 80x15
120x15 ss 80x15

Leg press drp set
10 plates x10
9x10
8x10
7x10
6x10
5x10
4x10
3x10
2x10
1x10
0x10 single leg per leg

essmonet03

01-19-2010, 12:00 PM

Who said you did?

I was just saying that I dont... but a friend actually called me skinny at one of my last shows, and i nearly wanted to strangle him.... it took a lot but i was dieting so there really wasnt a lot of energy to do so... LOL

Suzanne

01-19-2010, 09:18 PM

Tues Delts

10 8 6 4
10s
15s

Smith 1 1/2 reps
+50x15
+60x12
+70x12
+80x10

Freemotion tricep lying lateral raise
3x20
4x20
5x15, 15

Freemotion front raises to center
4x15 15 15 15

Lateral raise machine
20 20 20 15

some pics from leg day video

tammyp

01-20-2010, 02:34 PM

looks like a good ass whoopin! cant wait to see it !

Suzanne

01-20-2010, 04:20 PM

looks like a good ass whoopin! cant wait to see it !

it was :)

Wed Back/Traps

Freemotion stiff arm pulldowns
#5x20
#7x20,15,15

Cg grip seated cable row
100 x15
120 x11
130 x9
150 x5 drop 110 x5

Reverse grip pulldown
100x15
120x9
130x9
140x7

bb row
95x12
135x12,12,12

Cg pulldowns
90x15
110x9
120x8
130x6 drop 100x3

db shrugs
50x15
60x15
70x15

Behind neck pulldowns
50x20,15,15,15

RealLilSwole

01-20-2010, 05:14 PM

Suzanne

01-20-2010, 05:28 PM

Hey girl! I was just reading through your posts and you wrote somewhere that it might be hard to get down to a middleweight for 2010. I remember you writing last year that you were going to have a hardtime making light weight. And, if memory serves me correctly, lol, you made the TOP of the middle weight and kicked ass at Jr. Nats and still kicked ASS at nats. You very well could be a light-heavy and I firmly believe that you will still KICK ASS!! I am rooting for your girl!! I think you are an amazing bodybuilder and an overall great person. I know you will get your PRO card no matter what class.

Thank you! Working hard to bring improvements to 2010 comps. Glad to see you on here!

Yep 123 at Jrs and 124 at Nats (114.8 in 2007 for jrs and nats)
I still have some leeway I was still holding in my outer leg/glute area. Jeremy wants me MW for 2010 so i can be at top end of weight class

Suzanne

01-21-2010, 08:34 PM

Thurs Arms

Freemotion tricep
#6x20
#7x20
#9x15
#10x15

Freemotion tricep single arm standing elbow shoulder height out to side
#3x15
#4x15
#5x15

V grip pressdown
90x15
100x12
120x10
130x6 drop 100x8

Skull crushers
80x10,12,12

Freemotion bicep
#5x20
#7x15
#8x12
#9x10

Preacher db
20x15
25x12
30x10

Cable v grip curl (2 handles like the ones on freemotion)
50x15
60x15
70x12,12

High cable curls
20x20
25x20
30x15,15

RealLilSwole

01-21-2010, 08:53 PM

Great workout woman!

Suzanne

01-22-2010, 08:29 PM

Great workout woman!

Thanks!!!

Hammer incline
Platex20
70x15
90x15
115x10

Freemotiom chest flyes ss pushups feet raised
#6x15 ss 15
#6x15 ss 12
#6x15 ss 12
#6x15 ss 12

Freemotion standing db press
#5x20
#8x15
#10x15

777 laterals
10lbs 15lbs 20lbs 4 sets

Freemotion calves
#13x20
#15x20
#17x15
#19x15

Suzanne

01-24-2010, 12:00 PM

Sat Back/Rear Delts

Freemotiom stiff arm pulldown
#5x25
#7x15
#7x20

Reverse grip ss cg cable row
85x20 ss 100x115
130x20 ss 140x12
160x12 ss 150x10

Freemotion deadlift
200x15

Smith rack pulls (wanted to do real rack pulls but the bars in power rack did not go low enough the bar at lowest was 3-4 inches above knee)
+180x12
+230x8
+230x6

Hammer high row
70x20
90x20
115x12

Reverse pec deck arched back flexing upper mid back ss rear delt dbs
30x15 ss 15x12
30x15 ss 15x15
30x15 ss 15x12
20x15 ss 15x12

Went out for another birthday meal with Chase and Gail. We went to Kuma's Corner (saw it on diners drive-in and dives) and had the best burger i have ever had! We got there at 3:30 and was told 2.5 - 3 hour wait. We put our names on the list drove about 10 miles to coldstone had a gail and i had a peanut butter cup perfection with oreos added and chase had and oreo over load then we headed back to kuma's Heavy Metal is BLASTING. the burgers are named mostly after rock bands. I had the Mayhem with jalapenos, pepperjack cheese and bacon. They are on buns made of soft pretzel dough. Juicy huge and fucking amazing!!

http://www.roadfood.com/photos/14779.jpg
http://farm2.static.flickr.com/1013/846326969_0709cafe41.jpg

Suzanne

01-24-2010, 06:55 PM

Sun Legs
Leg Ext ss lunges rear up ss sissy squats
100x25 pause at bottom ss 30sx15 ss 15
100x25 pause at bottom ss 30sx15 ss 15
100x25 pause at bottom ss 30sx15 ss 15

freemotion still leg deadlifts ss freemotion squats
80x20 ss (18)260x15
100x20 ss (20)300x15
120x20 ss (22)340x15

Hammer seated ham curl
70x15
80x15
90x15
95x8 drop 70x8 drop 45x8

Smith front squat
+50x15
+90x12,12

GirlyMuscle

01-24-2010, 07:00 PM

OMG. Look at that burger. :drool:

RealLilSwole

01-24-2010, 07:04 PM

That burger looks good, but I want to know what the heck is on there? LOL!

Suzanne

01-24-2010, 09:06 PM

OMG. Look at that burger. :drool:

That burger looks good, but I want to know what the heck is on there? LOL!

They are even better than they look!

I believe that is this burger Mastodon bbq sauce, cheddar, bacon, frizzled onion

It was too dark for me to take pic since iphone doens't have flash so got pic of internet

I had this one: Mayem sliced jalapenos, pancetta, pepper jack, gardinera mayo

chase had this one: Dark Throne chipotle peppers, goat cheese, fresh pico de gallo

gail had this one: Iron Maiden avocado, cherry peppers, pepper jack, chipotle mayo

here's the menu
http://chicago.menupages.com/restaurants/kumas-corner/menu

RealLilSwole

01-25-2010, 08:29 AM

Dang all that sounds YUMMY!!

essmonet03

01-25-2010, 01:12 PM

I will be going to Kumas April 19th. after i get back from competing in Seattle! I cant wait... i am already salavating.... mmhhmmmm

Suzanne

01-26-2010, 09:03 PM

Tues Delts
just me and gail, chase is on bi trip again this week :sobbing:

10 8 6 4
15s 3 sets

Db presses
45x15
55x10
60x10
65x8

Db Lateral raises
20x20
25x20 3 sets

Smith behind head press
+40x20
+60x15
+70x15

Freemotion tricep lying lateral raises
#3x20
#4x20,20
#5x15

tanned :D

essmonet03

01-26-2010, 09:26 PM

Tues Delts
just me and gail, chase is on bi trip again this week :sobbing:

Awwwwww.... He'll be back before you know it. Here is a hug from me to you:hmn:Thats funny how I almost the same exact workout as you two.

Soo long gay boys....

Suzanne

01-27-2010, 04:49 PM

Chase out of town on biz again this week and gail does not hit back twice a week so walked over to gym close to home midday

Wed BackTraps
Assisted pullups 50 (as many as can rest 10 sec as many as can rest 10 ...til 50)
50lbx25
50lbx7
60lbx9
60lbx9

Seated cable row cambered bar grip about shoulder width under hand grip
100x15
120x12
130x10
140x8 drop 110x6 drop 90x6

Cg pulldown
100x15
120x9,8
130x6 drop 100x5

BB row
135x12,12
155x12
185x10

Wg pulldown (palms facing in handle at end)
110x15
120x8
130x8
140x6

Freemotion shrugs
#16x20,20,20

Suzanne

01-28-2010, 09:03 PM

Thurs Arms

Wide tricep pressdown ss rope
80x25 ss 50x15
100x15 ss 50x15
120x12 ss 50x15
150x10 ss 50x15

Freemotion tricep kickback
#3x20
#4x20
#5x20
#6x20

Seated tricep dip machine
160x12
200x12
220x10
200x9 drop 140x8 drop 80x8

Freemotion bicep curl ss db hammer alternating
#7x15 ss 20x12
#8x15 ss 20x12
#9x15 ss 20x12
#10x12 ss 20x12

Preacher ez curl
60x9,10,10
60x10 drop 40x8 drop 20x8

Cable bicep curl wide
50x20
60x15,15,15

bigmofoca

01-30-2010, 07:58 AM

....proud of you. Everything you have overcome in your life to be where you are today. :hmn:

Suzanne

01-30-2010, 08:37 AM

Fri

went to chiropractor/ART guy for my arm. Forearm/elbow been really bothering me, hurts just reaching to the table next to me to pick up coffee, and even hurts just using spray butter. Also been having pain running down top of bicep. So he did ART and stripped my forearm, bicep, tricep, front and medial delt ouch ouch ouch then he did ultrasound on all of that.

Hammer incline
45/side x 15
70x12
90x10
115x6

Incline db flyes
25x20
30x20
35x20
40x15

Flat press leverage
90x15
125x12
115x15

Lying latetal raise on tricep freemotion
3x20
4x20
5x15
4x10

Cybex lateral raise machine
20x20
25x20
30x20
30x20

For now one thing Jeremy told me to avoid is DB lateral raises cuz they really hurt my forearm/elbow. So need to do machine laterals so won't have that pressure on the elbow

Sat

Going to Milwaukee to watch Jen Cowen at a pwerlifting meet Never been to one before should be fun! We are going to hit back up there at Animal house gym.

Suzanne

01-30-2010, 08:38 AM

....proud of you. Everything you have overcome in your life to be where you are today. :hmn:

Thank you love of my life couldn't have done it without you!:hmn:

Suzanne

01-31-2010, 07:21 PM

Sun LEGS

3 sets leg knee extensions 20 reps w/ light weight warm up

Smith squats(feet slightly forward, shoulder width, pointed straight forward)
+90x15
+140x12
+160x10
+180x8
+230x8

45 degree leg press
14 plates x 15
16 plates x 12
18x10 drop 14x10 drop 10x10

dumbbell lunges walking
70s x 20 steps 2 sets

Triple drop set leg extension increasing weight each time for 15,12,10 reps
90x15 110x12 130x10 as single set no rest

lying leg curls
70x15
90x12
110x10
120x8

stiff leg deadlifts
135x12
185x8,8

Hammer seated ham curl
55x20
90x15
115x8

Suzanne

02-01-2010, 10:18 AM

Sat

Went to our first powerlifting meet to watch Jen Cowen compete. Had lots of fun. Her lifts were 407.9 squat, 187 bench (just missed 214 because her left foot moved) and 407.9 deadlift.

The meet was up in milwaukee so we tried out a gym up there that was in the hardcore gym registry on rxmuscle called Animal House. It was great hardcore, old stuff but kept up really well. Only thing missing - music!

We hit back

Wg pulldown
120x15
150x12
170x12
190x8

Seated row wg
120x15
140x12
160x10
180x8

Hammer strength low row underhand
70x15
80x12
90x12

Cg standing cable row
150x20
170x15
200x15

Then we went to a place in Milwaukee that we had all seen on Diners, Drive ins and Dives called the Comet Cafe. Chase and I split compact thanksgiving dinner (turkey, mashed potatoes, stuffing coated and deep fried then covered in gravy) and baked mac n cheese with chili both were delicious!! on the way home we stopped at coldstone. :)

Here is Gail and I at the power lifting meet.

RealLilSwole

02-01-2010, 03:17 PM

Madison

02-01-2010, 04:41 PM

Sounds like a great time. You must watch that show a lot. Is it a favorite of yours? :)

figurebre

02-02-2010, 03:06 PM

Cool pics! just poppin in to say hi and check on ya

tammyp

02-02-2010, 04:43 PM

i am so jelous of all your triple D trips! i wanna go!

Suzanne

02-02-2010, 10:31 PM

Girl, you love some Coldstone don't you? LOL!!!!

So do I!!

YES!!!!!!

Sounds like a great time. You must watch that show a lot. Is it a favorite of yours? :)

Love the show!!!

Cool pics! just poppin in to say hi and check on ya

hey bre!!

i am so jelous of all your triple D trips! i wanna go!

wonder if any in columbus??? :)

Suzanne

02-02-2010, 10:32 PM

Tues Delts

Smith press- shouldrer/tricep hurts even on low wt
+50x15
+70x12
+90x10
+100x8 drop +50x15

Lateral machine drop set
50x15 drop 30x15 drop 20x15
70x15 drop 50x15 drop 30x15
80x15 drop 60x15 drop 40x15
90x15 drop 70x15 drop 50x15 drop 30x15 drop 10x25

Hammer delt press-hurt delt into tricep right arm
90x10
90x10
90x12

Freemotion rear delt
#3x25
#4x20
#4x15
#4x10 drop #3x15 drop #2x10

Catwoman

02-03-2010, 05:01 PM

Hey Suzanne

I am glad to see you liked working out at the Animal House Gym in Milwaukee. I have been a member since 1989 when he first opened and I still really love the equipment.

Suzanne

02-03-2010, 05:47 PM

Hey Suzanne

I am glad to see you liked working out at the Animal House Gym in Milwaukee. I have been a member since 1989 when he first opened and I still really love the equipment.

We really enjoyed it! We are going to drive back up soon just to hit legs there :yep:

Suzanne

02-03-2010, 10:23 PM

wed arms

Tricep pressdown
40x20
55x15
65x12
75x10

Tricep rope
30x15
40x12
50x10 drop 30x10

Skullcrushers
100x6, 8
100x10 drop 60x10 drop 30x20

Hammer dip
90x20
113x15
180x10

Freemotion bicep
#7x15
#8x15
#9x12
#10x10

Alt db curl
30x10,10,10,10

Preacher ez curl
50x8
50x10
65x8

curl to top of head (laying down on Lat pulldown)
20x20
30x15
40x12
40x12 drop 30x15 drop 20x20

essmonet03

02-04-2010, 09:38 AM

We really enjoyed it! We are going to drive back up soon just to hit legs there :yep:
WHHHHAAAAATTTTTT!!!!!!! lol

Suzanne

02-04-2010, 10:51 PM

Went to chiropractor today. He did ultrasound and active release on my right lat, rear & medial delt, bi, tri, forearm. I was having pain on shoulder press from rear delt into tricep but no pain doing triceps so it was in rear delt and lat then radiates into tricep. Hopefully 2 trips will be enough since we are hmo for insurance he isn't covered http://siouxcountry.com/images/smilies/1banghead.gifhttp://siouxcountry.com/images/smilies/1banghead.gif

Weekend will be fun moving cheat form sat to sunday so we can have pizaa and other goodies while watch the game.

Sunday we have a new victim, David, coming to do a leg day with us muwahahahahaha he's gonna die!

Here's a couple pics form last weekend form the gym animal Houe in milwaukee.

Essence, who rents a room from Gail competes in npc figure, Gail npc bber, me, Lane who lives up in WI and does figure in a natural org.

musclemilf

02-05-2010, 07:24 AM

Suzanne

02-05-2010, 11:19 AM

Poor guy! Does he have any idea what he's in for? lol

I think he believes he does but he has no idea! a lot people just don't train at the pace we train at and volume while it still being heavy

essmonet03

02-05-2010, 11:24 AM

Suzanne

02-05-2010, 12:10 PM

Does that mean I have baby the "newbie" this Sunday? I DONT WANNA! lol.... I hope he pukes. Is that bad to say? HAHAHAHHA..... We look so cute in our pics. I love it!

OH, curious as to where we are doing legs this weekend?

I hope he pukes too! i want "all u muthas fuckas" to puke hahahaha

probably north at noon gotta get home and prepare for superbowl feasting!

pics are great :yep:

Suzanne

02-05-2010, 01:49 PM

I sent these to Jeremy so he could get a feel for how i looked before jrs prep compared to now since prep is starting in 8 weeks. (we decided to go with 16 weeks) Jeremy said i look way better now than i did then http://siouxcountry.com/images/smilies/smile.gif

suddenly it seems so soon, 8 weeks! I mean it has already been 6 weeks since Christmas and that seemed like yesterday!

goal this year pull me in even tighter with bigger arms, delts, back; deeper lines and more detail

On the left is the first day of prep for Jr Nats last year wt 147.7
On the right is now Jan 29 wt 147.6

essmonet03

02-05-2010, 03:52 PM

Wow Suzanne... those updated pics really show the progress and growth that you have made! Nice!

"It'll be funny because he's fat..." I dont puke I gag... but close enough!:yep:

Suzanne

02-05-2010, 03:59 PM

Wow Suzanne... those updated pics really show the progress and growth that you have made! Nice!

"It'll be funny because he's fat..." I dont puke I gag... but close enough!:yep:

thanks!!!

we have yet to end with 100 rep leg extensions maybe puking is in your near future

musclemilf

02-05-2010, 09:34 PM

your legs got thicker, so did your back. I need to check out your back training work. :P

Suzanne

02-06-2010, 11:19 AM

your legs got thicker, so did your back. I need to check out your back training work. :P

thanks :)

Fri Chest/delts/tris
Incline hammer
Pec/front delts hurt especially first set
90x15
140x15
180x15
230x8

Db flat press
50x15
60x15
75x5 wobbled almost lost it
75x5 all off balance
Not sure what prob was on 75s it didnt feel heavy left arm just didnt cooperate

Elbows hurting

Freemotion cable xover high
#6x25
#8x20
#9x15

Freemotion cable xover low
#4x20,20,20

Trucep freemotion ss lateral raise machine
#7x25 ss 30x30
#9x20 ss 50x30
#10x20 ss 60x25

Freemotion tricep standing overhead ss freemotion delt press
#5x20 ss #7x20
#6x20 ss #8x20
#7x15 ss #9x15

Suzanne

02-06-2010, 05:49 PM

Sat
Back/trap/bis
another shitty WO

Freemotion stiff arm pulldown
#5x25
#7x20
#8x15
#8x15
Forearms started hurting on 3rd set

Reverse grip pulldown
120x15
140x12
160x10
180x6 drop 140x6 drop 100x6

Rackpulls
185x12
225x10
275x0 couldn't budge it at all
Tried 4 times even had them get me out of the hole
225x6
245x6

Freemotion lean back pullups
15,15,15

Pullups
9,9,9

Freemotion shrugs
#15x25
#16x25
#17x20

Elbows/forearms/wrists killing me

Tried seated incline db curls hurt too much
Tried standing db curl hurt too much

Preacher ez bb curl
50x15,15,15
Didn't hurt quite as much but didn't feel anything in bis

redid entire split so can hit bis/tris twice a week but due to the forearm/elbow issue prob not gonna be able to do it

Suzanne

02-07-2010, 04:09 PM

sun legs

Leg ext cybex ss lying leg curl
110x30 ss 80x30 plamtar flex
130x25 ss 100x30 plantar flexed first 20
150x20 ss 120x20
170x15 ss 140x15

Hack squat ss reverse hack squat
2 plates x 15 ss 15
3 plates x 15 ss 15
4 plates x 15 ss 15
5 plates x 15 ss 15

Hammer leg ext one leg at time ss seated ham
35x15 ss 55x25
40c15 ss 65x20
45x15 ss 80x20

Seated leg press machine
255x20
Did 5 drops dropped 30lbs per drop all 20 reps

Suzanne

02-08-2010, 06:10 PM

Jeremy ordered me to take a week off to rest my forearm/elbows/delts/tendons :mad:
Went to chiro again today for more ART/ultrasound

essmonet03

02-09-2010, 09:27 AM

Jeremy ordered me to take a week off to rest my forearm/elbows/delts/tendons :mad:
Went to chiro again today for more ART/ultrasound

You will be back in the gym before you know it! This is not a bad thing to let your body rest... luv ya! :hugme:

Suzanne

02-09-2010, 10:54 AM

You will be back in the gym before you know it! This is not a bad thing to let your body rest... luv ya! :hugme:
thanks :hugme:

ya i suppose but i don't like it!

I have chiro appt sat at noon but i think we still going to Milwaukee for leg torture!!!!

cheddar cheese

02-09-2010, 11:45 AM

essmonet03

02-09-2010, 11:50 AM

thanks :hugme:

ya i suppose but i don't like it!

I have chiro appt sat at noon but i think we still going to Milwaukee for leg torture!!!!

That was actually what I was going to ask. If we were still on for leg torture... just let me know!

Suzanne

02-09-2010, 12:26 PM

Hi Suzanne, your off season pics are simply amazing, how do you manage to keep your legs so lean and cut like that? I am in awe! I love your journal and your attitude, I really look up to you and your outlook on being a bodybuilder. Will be following along. I hope you heal quickly, sorry about the injury hopefully the week's rest will be all that you need.

Take care

Colleen.

Thanks ya hoping the week off helps it doesn't usually this damn tendonitis stuff just comes and goes. I have it more off season i think the added pressure of more water/fat around the tendons cuz i don't lift much heavier or diff off season than i do dieting.

My legs have always been a leaner body part for me i hold it all in midsection, lowerback and now my butt ( i didn't use to hold in my butt)

That was actually what I was going to ask. If we were still on for leg torture... just let me know!

will let you know. i do know we would not switch to sunday because Chase doesn't like having long days like that right before going back to work

Suzanne

02-09-2010, 10:59 PM

Wed
Put Chase through his arm WO then we tanned

We finally got a good snow around here!

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<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/bBmwehBfR00&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/bBmwehBfR00&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

cheddar cheese

02-09-2010, 11:40 PM

Pretty! We sure could use some of that in Vancouver for the Olympics

Suzanne

02-10-2010, 03:51 PM

Pretty! We sure could use some of that in Vancouver for the Olympics

ya i heard Vancouver was needing snow

Suzanne

02-10-2010, 03:52 PM

you know prep is getting close when you layout your schedule of cheats meals to make sure you don't miss anything!

Feb 13
Cempazuchi - Mexican saw on Diners Drive-ins and Dives Milwaukee We are gong up to hit legs at Animal house Gym
http://www.cempazuchi.com/main_page.html

Feb 20
Famous Daves BBQ
http://www.famousdaves.com/

Feb 27
Walker Brothers - the original pancake house
http://www.walkerbros.net/
http://www.walkerbros.net/includes/WBApple.jpg

March 6
Arnold - so not sure i am going with 2 people in prep so may wait to have cheat til sunday night at home with Chase

March 13
Superdawg
http://www.superdawg.com/

March 20
?

March 27
Lou Malnatis - my deep dish pizza!
http://www.loumalnatis.com/

April 3 Chase Early BDay Celebration actually April 14th
Kumas Corner - best burger EVER!
http://www.kumascorner.com/
Maybe this one: (too many too chose from!!)
Lair of the Minotaur
Caramelized Onions, Pancetta, Brie, Bourbon Soaked Pears

And of course many of these will be followed by COLDSTONE!

See what happens when i take a week off!!! :lmao::lmao::lmao:

RealLilSwole

02-10-2010, 06:51 PM

Hey Girl! Just checking to see how you are feeling? I hope your shoulder feels better. I did something to mine back in 2008 and it took forever before I could really lift on it again. Hopefully, it just needed a little r &r. Have a great week.

Suzanne

02-13-2010, 07:30 PM

Suzanne

02-13-2010, 07:31 PM

Back in the Gym!!! yay!!

Not sure my arm is any better since i haven't used it all week guess we will find out tomorrow for back

We did nto go to Milwaukee cuz Gail was sick so moved that to next weekend

Sat Legs tried out a diff xsport the one in downers grove

Leg ext 4 warmup sets

Smith squats
+110x15
+140x12
+180x10
+270x8 parallel i think I am scared to go lower
+270x8 still only to oarallel and dont feel like i can go deeper
+180x8

Freemotiom leg press
360x15
400x12
440x15
500x10

Single leg hack squat
1 plate x 15,15,15

Lying ham curl
80x15
100x12
120x8

Horizontal leg press feet high
140x15
Platform to slick feet were sliding

Single leg ham curl
15x12,12,12

Hammer seated ham curl ss hammer single leg ext
70x15 ss 25(outside) 15/leg 2 sets
70x15 ss 25(inside) 15/leg

Kyle1

02-13-2010, 07:56 PM

so your doing Masters then??

Suzanne

02-13-2010, 07:59 PM

so your doing Masters then??

Right now the plan is Master's and North Americans :)

MsGuns

02-14-2010, 10:07 AM

Happy Luv Day Suz!

Suzanne

02-14-2010, 06:34 PM

Happy Luv Day Suz!

happy vday :hugme:

Suzanne

02-14-2010, 06:36 PM

sun back

Stiff arm pulldowns 3x20
40x20
50x20
60x20

Assisted pullups 20,15,12,10
100x20
90x15
80x12
70x10

Rackpulls 10,8,6
185x10
225x10
275x8,5

cg pulldowns 12,10,8
100x12
120x10
130x8

bb rows 12,10,8
135x12
155x10
175x8

cg row 12,10,8
140x12
150x10
160x8

tbar rows wg 12,10,8
Plate x 12
Plate n quarter x 15
2plates x 15

NO FOREARM OR ELBOW PAIN!!! :jump:

i am going to continue to avoid supersets for now so total reps per set are less this works better for me when i get the forearm/elbow issue heavier and less reps

tanned

massage FREE!! there were doing free 15 min massage at gym but turned out to be more like 20 and wasn't on the chair it was on bed and she dug in GOOD!!! she said my bicep pain my be refered pain from tight subscaps

sicne we were at gym so long we missed the uniformed cookie guards so will have to find them next weekend

essmonet03

02-15-2010, 01:06 PM

I am glad to see that you are back in the gym Suzanne! :yep:

hope you had a good Valentines Day...

Suzanne

02-15-2010, 10:27 PM

Mon Dels
spoke too soon on the forearm/elbow/delt/tricep shit

Lateral raise machine
20x20
30x20
35x30
50x30

Smith press-rear delt/tricep issue
+50x15
+70x15
+90x12
+110x10

db laterals bent elbow
20x15 hurt forearms
20x15
20x15
20x15

Alt w press
35x8,8,12 per side

Funky ass front raise with weird strap at elbow on cable (can't do any straight arm lateral or front rasie even with light weight cuz to much tension on elbow
30x15 per arm
30x15
40x15

Freemotion rear delts
#3x20,20,20,20

Lateral raises lying tricep freemotiom
#3x25,25,20

Moving tomorrows WO and doing massage instead. This is really fucking up my budget for shows this year :mad::mad::mad:
I am going to have pecs stripped HARD, subscapes dug, right lat, rear delt, tricep both forearms then all the other crap going on in my tight back

Suzanne

02-17-2010, 10:57 PM

Tues
painful but great deep tissue massage a new person ihaven't been too and she did really well. going back friday.

Wed Arms
Crazy pump
My forearm/elbow did surprisingly well!!! NO elbow pain and forearm only got a little tight
Put on my skeletal balm AM, preWO and PWO

Tricep pressdown - heavy pulley
25x25
35x20
45x15
55x12

Reverse grip single arm - heavy pulley
5x20
10x15
15x15
20x10

Skull crushers
75 or 85 x 12 (we think bar is the 35lb one so would be the heavier weight)
85 or 95 x 12
95 or 105 x 8
95 or 105 x 8 drop 70x6

Vgrip
60x20

Rope
50x20
60x15
70x12
80x8 drop 60x6 drop 40x8

Freemotion bicep
#6x20
#7x15
#8x15
#9x12

Ezcurl
60x15
80x9
80x9
80x9 drop 60x9 drop 30x20

Preacher db
25x12
30x10
35x8

Hammer strength preacher
45x12
55x8
55x8 drop 45x8 drop 35x8 drop 25x8

Suzanne

02-19-2010, 12:12 AM

Thurs Back
Stiff arm pulldown
60x20
70x20
80x20
9x20

wg pulldown neutral grip
120x12
130x12
140x10
150x10 drop 110x10

Med grip underhand seated row
80x15
90x15
100x15
110x15

cg pulldown nautalus machine
110x15
125x15
140x12

Freemotion lat pulldown static hold
#6x12
#7x10
#7x12

Reverse pec deck leaning back
15,15,15

Suzanne

02-20-2010, 12:29 AM

Fri Chest
Nitro incline press palms in grip
(hurt both front delts)
20x20
50x20
65x20
80x15

Freemotion cable xovers
(hurt tricep getting to starting position not the good hurt)
#5x20
#6x20
#7x15
#8x15

Hammer incline-right tricep really weak yet not weak when do heavy tricep work???
55/side x 15
70/side x12
80/side x 10
90/side x 8

Db pullover
40x15
50x15
50x10
Elbows starting to hurt

Lateral raise machine
30x20
40x20
50x20
60x20
Elbows still hurting

Shoulder press machine facing in
40x20
60x20
80x15
100x12

Freemotion tricep laying down lateral raises
#4x20,15

today i went to Dr got x-ray of right shoulder and right elbow, got referrel for orthopedic (have to go see orth to get any therepy and may get a cortizone shot), had ct scan of right nose/sinus (checking for deviation they did find a cyst don't know if that causing snoring and waking up a billion times at night), and tomorrow getting mri of right shoulder

had my deep tissue massage which hurt like hell teh whole time so she did good

tomorrow chase, gail and i going to Milwaukee for legs then to a mexican restaurant in Milwaukee guy went to on diners, drive-ins and dives

Talked to Jeremy last night. He is very happy with where i am at right now, Says i have put on some good muscle and it'll be "interesting and fun" getting me to make weight :eek: I am back up to about 3000 cals :yep:

financially looks like i may only be able to do one show this year. we are going to try for the 2nd one and put away every cent but really not looking very promising and i don't stay at host, we are driving to first one so i cut costs where i can. we'll just see how thing fall into place. If i can only do one then that was what was meant to be this year.

Spauldo

02-20-2010, 02:48 AM

Sue we still need to do legs

Spauldo

02-20-2010, 02:48 AM

I am glad to see that you are back in the gym Suzanne! :yep:

hope you had a good Valentines Day...\

We need some more movie nights

Suzanne

02-21-2010, 10:23 AM

Sue we still need to do legs

we had great leg day yesterday in Milwaukee

Suzanne

02-21-2010, 10:24 AM

Sat

8 am MRI of shoulder (way to early to be up and about since i had to do pics for J and shower first so up at 6 )

Today was our journey up to Milwaukee to train at Animal House gym the owner is so nice. We got there about 2:30 and found out they close at 4:00 He said don't worry bout as long as out of here by 5:00 and he recognized us after us coming there one time.

Legs
Leg ext warmup

Hammer strength leg press
6 plates x 15
8 x 15
12 x 12 maxed it out

Vertical leg press - haven't done this in 12 or more years
2 plates x 20
4 x 20
6 x 20

Leg ext
100 x 12
120 x 10
140 x 10
140x8 drop 100x8 drop 50x12

Seated ham (hamtractor)
90x30
150x15
165x15

Lying ham curl
60x12
80x12
100x7

Squat with safety squat bar - this bar is so cool!
50x12
70x12
90x10
http://ecx.images-amazon.com/images/I/21dAS9-XEeL._SL500_AA280_.jpg

Then we went for cheat meal at a mexican place in Milwaukee we saw on Diners, Drive ins and Dives - Cempazuchi http://www.cempazuchi.com/main_page.html It was extremely good!

Then when we got back near home we hit coldstone yum!

Catwoman

02-21-2010, 12:01 PM

Suzanne

I missed at animal house you by about an hour. John must have been in a good mood. He doesn't stay open an extra hour for just anyone! lol.

Suzanne

02-21-2010, 01:36 PM

Suzanne

I missed at animal house you by about an hour. John must have been in a good mood. He doesn't stay open an extra hour for just anyone! lol.

He seems really nice. I'll pm next time we head up that way and maybe we can go at same time you are there

Me n Gail at Animal House

http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs388.snc3/23697_1364717846008_1473481020_30960232_5874745_n. jpg

swingslammer

02-21-2010, 01:59 PM

Wow, the legs still look SWEET!!!

RealLilSwole

02-21-2010, 03:29 PM

I must have caught your bug....my elbow is on fire. LOL! Started hurting during my workout yesterday.

Suzanne

02-21-2010, 06:06 PM

Wow, the legs still look SWEET!!!

thanks!

I must have caught your bug....my elbow is on fire. LOL! Started hurting during my workout yesterday.

:-( you don't want the elbow thing!

Sun Back/traps

Stiff arm pulldowns
50x20
60x20
70x20
80x20

WG pulldown
120x15
140x12
160x8 drop 120x8 drop 60x8

DB row (right elbow hurt)
80x15
100x10
120x10

Hammer pulldown
140x12
160x12
180x8

Cable low row
100x15
110x20
120x15

Traps
Freemotion
#14x30
#15x20
#16x20

Suzanne

02-23-2010, 12:52 AM

Tues Delts

Freemotion bent over single side delt press (torso parallel to floor)
#4x20
#7x20
#9x20
#11x20

Lateral raise machine
30x20
50x20
60x20
70x20

Hammer strength shoulder press - bothered front delt n tricep, tricep very weak
90x15
100x12
140x10
160x8 drop 90x6

Scott db press
20x20
25x15
25x15
25x15

Freemotion rear delt ss freemotion calf
#4x20 ss 15
#3x20 ss 15 2 sets

tanned

tammyp

02-23-2010, 06:18 AM

we have one of those bars in our home gym...love it!

Suzanne

02-23-2010, 10:42 PM

we have one of those bars in our home gym...love it!

i wish our regular gym had one!

So got mri results and rotator cuff tear and tendinitis in right shoulder. I pray only PT for many reasons: 1 I have a pro card to win http://siouxcountry.com/images/smilies/smile.gif 2. we are hmo and i don't trust the Drs to cut me 3 if i am going to be out of gym for length of time i want to also get boobs redone but don't have money for that

I need to have them change who they referred me to since i have been to this guy before he was very rude, just told me i was old and didn't even examine me for all i know it has been torn since i went in back then

Tues Arms - no it didn't keep me out of the gym

Vgrip tricep pressdown
30x25
42.5x15
57.5x12
65x12

Decline skull crushers
65x15
85x10
95x8
95x8 drop 65x8

Freemotion tricep
#8x15
#10x15
#11x12

Freemotion bicep
#7x20
#8x15
#9x12
#10x10

Ez bar curl
70x15
80x12
80x10
80x12 drop 60x6 drop 40x6

Rope curl
30x15
35x12
42,5x10
35x12

essmonet03

02-24-2010, 09:52 AM

Sue we still need to do legs

yea yea yea David.... you have been trying to do legs for a while now.... Psst... :no:

Suzanne it was good to see you yesterday! I know that you will get better soon, you are tougher than nails!

Suzanne

02-24-2010, 10:41 PM

Suzanne it was good to see you yesterday! I know that you will get better soon, you are tougher than nails!

Thanks

Wed

So i have been flip flopping if i should train or not, just avoid anything that doesn't feel right. I know all Drs would say rest regardless of if training would be bad BUT i do not want to make something that may only need PT into something needing surgery. As of now i don't even know severity of tear

I was gonna just put Chase thru wo but couldnt resist so did sissy wo

Stiff arm pulldown
40x20
50x20
50x20
50x20

cg pulldown
70x15
70x15
70x15
70x15

cg seated row
70x15 4 sets

wg pulldowm
70x15 4 sets

wg row machine
45x15
50x15
55x15
55x15

I have also been doing rotator cuff rehab exercises on both sides

Suzanne

02-26-2010, 11:05 PM

Got copy of MRI
1. AC joint and lateral acromial deformity of the supraspinatus

2. 3mm small incomplete full thickness tear at the distal supraspinatus tendon insertion adjacent laminar interstitial tendinitis or tear of the remainder of the supraspinatus tendon and involving the infraspinatus tendon fibers. Bursal surface and internal substance tendinitis at the infraspinatus myotendinous joint. Subscapularus tendinitis.

3. no labrial tear

4 long head bicep tendinitis

essmonet03

02-27-2010, 11:31 AM

heard about it all through Gail...DAMN those are alot of big words... takes me back to exercise physiology class in college. But I know you will pull through this Suzanne! See ya soon!

RealLilSwole

02-27-2010, 12:00 PM

Are you going to have to have surgery girl??

Suzanne

02-27-2010, 02:42 PM

heard about it all through Gail...DAMN those are alot of big words... takes me back to exercise physiology class in college. But I know you will pull through this Suzanne! See ya soon!

thanks!

Are you going to have to have surgery girl??

don't know yet haven't seen ortho but i am pretty sure i wouldn't need it. It isnt' like it is super painful. The only reason worried about training nwo is making it worse. I have been able to do all my training with no pain in shoulder jsut a weird weak feeling in tricep on overhead presses

Suzanne

02-28-2010, 10:11 AM

Sat

Went for x-ray and MRI of left shoulder

"training"
Warmed up w/rotator cuff exercises

Wouldn't actually call this a wo more like going through the motions. weights we about half what i usually do.

I know that if i stop everything i will get really tight and feel like shit

Standing single side low cable row
4 sets 15

Cg seated cable row
60x15 4 sets

Reverse grip cable row just wider than shoulder
60x15 3 sets
70x15

Bi preacher machine
30x15
40x15 forearm on right tightening up
40x15
40x15

Suzanne

02-28-2010, 10:55 PM

Sun Legs!!! Finally a body part I can hit all out!!!

Think legs gonna hurt the last 3 leg days were heavy not volume superset

Leg ext triple drop ss rear leg up lunges hips forward ss seated leg press
70x15 90x12 110x10 ss 25s x 15/ leg ss 210x15
80x15 100x12 120x10 ss 25s x 15/leg ss 225x15
90x15 110x12 130x10 ss 25s x 15/leg ss 240x15

Leg press ss hammer single leg ext
12 plates x 15 ss quarter inside 12/leg
16 plates x 12 ss quater inside and dime outside x 12/leg
20 plates x 1 then took too deep and went ALL the way down n stuck lol had to unrack almost all the plates
18 x 10 ss 35 inside/leg

hammer seated ham ss ball roll ins
70x15 ss 20
70x15 ss 20
70x15 ss 20

Lying ham curl ss Freemotion squat pause at bottom 2 count
100x15 ss #16(220)x15
110x15 ss #17(240)x15
130x15 ss #20(300)x15

tanned

I am gonna hit legs twice per week for nwo since i can't really lift hard on any other parts. I mentioned it to jeremy and said I better be careful we finally got upper body to catch up and he said "You have put on so much on your upper you can get your legs as big as you want now" yay!!!

Suzanne

03-01-2010, 12:30 PM

Saturday was our cheat
Macaroni Grill - crab stuffed mushrooms, lots of bread, lasagna, 1.5 glasses of wine
Girl scout cookies - dulce de leche, lemon, pb patties
Peanut M & Ms LOTS
Cold Stone Cookie ice cream sandwich

Jeremy is hoping we don't need to lower my food due to my lack of WOs. My cals are currently 2950 :yep: and 280 lower on nonWO days since I drop the PWO karbolyn and shake. But he is watching my weight and pictures carefully.

Today is supposed to be shoulder day so i am just going to do rehaby stuff at home and try very light stuff with bands or light weights. I have 2 strengths of bands and DBs from 3-45lbs

Suzanne

03-01-2010, 06:30 PM

well I am symmetrical and don't favor one shoulder they are both torn

Funny thing when i went to that IDIOT orhto in 2008 wanting to know if i had tendinitis or rotator issues he said and i QUOTE "you can't have a torn rotator in both shoulders" i said why not i do the same thing with both i am not a pitcher? he had no answer

So insurance is a pain in order to get authorization of go out of medical group gonna take at least a week. Plus the place they are trying to send me specifically said doesn't not take our HMO so referral lady wanted me to verify WTF isn't that what she is paid to do? Als0o said may make me go to same idoit office then prove why i need to go elsewhere. :mad::mad::mad:

So in order to not drag this out for even longer we made appt with diff dr at that office but the only appt they had between now and after the 15th was friday so no arnold for me :mad::mad:

Suzanne

03-03-2010, 01:37 PM

Got results of left shoulder MRI and no idea what i have

1. Early focal glenohumeral joint degerative change involving the anterior/inferior glenohumeral joint with subchondral cystic change, osteophytes and marked anterior/inferior glenohumeral ligament sprain. Further evaluation with a MR arthofram is recommended to assess fot the integrity of the labrum as well as for the integrity of the articular cartilage in this location.

2. Focal articular surface small partial tear of the anterior distal supraspinatus tendon superimposed upon mild tendinosis. articular surface abnormality through the anterior distal tendon measuring 4mmx4mm.

3. AC joint synovitis w/out ligament injury

4. supraspinatus ganglion cyst 1.5 cm x 0.3 cm x 1.0 cm

KBigz81

03-03-2010, 03:49 PM

Suzanne

03-03-2010, 04:40 PM

geesh girl...I feel bad for you. And how is it not possible to tear the rotator cuff in each arm?? That doesn't even make sense.
I'm not sure if you're going to stay in the Chicago area but one of the best shoulder ortho's in Central Illinois is Dr Merkley with Midwest Orthopaedic. He did my torn labrum in my right shoulder last August and I'm already 100%. He also did my husbands torn rotator cuff and bone spur and he was back in the gym within 4 months. Shoulder surgery is sooo painful though but I'm stronger in that arm than I was before and have been in years. My labrum had been torn since highschool from softball.
Keep your head up Suz..

Sounds like your ortho did well for both of you :-)

thanks! I have an HMO for insurance so i have zero choice who i see :mad:

My fingers are crossed that surgery is not required and that i will be 100% in 74 days so i can start prep and zero muscle loss in the meantime. I am too old to take another year off!

Suzanne

03-03-2010, 10:19 PM

wed arms - figured if kept strict form would keep delts of of it
Wide pressdown
30x25
40x20
50x15
60x8 drop 40x8

Single arm reverse pressdown
15x15/arm
15x15/arm
17.5x15/arm
20x15/arm

Skull crushers decline
85x12
90x10
90x10
90x8

Rope
20x15
30x12
30x10
20x15

Freemotion bicep
#7x15
#8x12
#9x12
#10x6 drop #6x6

Ezcurl strict strict
55x9
55x9
55x9
55x9

Seated db curl one side at a time
20x9/arm
20x9/arm
20x9/arm
20x12/arm

Hammer strength preacher
35x15
45x10
46x8

Suzanne

03-05-2010, 11:17 PM

Fri Chest/Delts/Tris
after going to Dr and bascially still in limbo except don't need surgery, I am going with train around it. If it hurts don't do it.

Rotator rehab warm up

Hammer incline
25/side x 25
45/side x 20
70/side x 15
90/side x 12
115/side x 7

Leverage flat bench
90x15
115x12
135x10
160x8

Freemotion flyes (on seated chest freemotion)
#6x25
#7x20
#8x15
#9x15

Db laterals
10x15
10x15
10x20
10x20

Icarian machine shoulder press
60x20
80x20
100x15
120x15

Tricep kickback on freemotion
#3x20
#4x20
#5x20

Icarion seated dip machine
Watched rom to make sure not too much on shoulders
120x15
140x15
160x12

KBigz81

03-06-2010, 11:46 AM

Thats great to hear about no surgery!!

Suzanne

03-07-2010, 09:38 AM

Thats great to hear about no surgery!!

Yes it is! cuz he said if surgery there would be no more competing
but i was thinking how can that be pitcher go back to pitching after rotator surgery. Maybe he just sucks as an Dr lol

Talked to Jeremy, for now we are just reduing cals on the days I don't train so right now only 1 day per week. He doesn't want to make a big changes since we don't want to negatively affect my response to changes when prep starts. He feels the anti-inflammorties are making me hold dome water

Sat Back/Traps/Bis
Rotator warm ups

Stiff arm pulldown
50x20
60x20
70x20
80x15

Pulldown reverse grip
80x15
100x15
120x15
140x10

Rack pulls
195x12
235x10
275x8
295x5 :D

Hammer strength seated row wg
70/side x 15
90/side x 15
115/side x 12

Traps
Hammer strength trap
4 plates x 10
Too wide so i had no rom

Plate ahrugs
45sx15, 15

Freemotion bicep
#7x15
#8x12, 10
#8x8 drop 6x8

90 min dep tissue OUCH OUCH OUCH
she dug the shit out of my pecs and they were hurting form chest WO Friday
Man i need this every week!!!!!!

Suzanne

03-07-2010, 04:01 PM

sat cheat
lou malnatis deep dish sausage and pepperoni pizza
girl scout cookies
ff brownies with ff vanilla ice cream
peanut m&m's

Sun LEGS!

Leg ext warmup

Hack squat - every rep touched bottom on every set
90x15
135x12
180x10
225 x 8
270 (6 plates) x 12

45 deg Leg Press
12 plates x 12
14 x 10
16 x 17 chase said i couldn't get 16 he said i was sissy bitch if couldn't get it so i had to do it plus one more
18 x 18

Hack squat sideways lunges
0 x 12/leg
45 x 12/leg 3 sets

<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/HYN6AXO1nXI&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/HYN6AXO1nXI&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>

Lying ham
80x20
100x20
120x15

Seated ham
2 plates x 12 felt chase had to help too much
Plate n quarter x 12
Plate n quarter x 20 put a 45 betwenn my back n pad fit better so better leverage

Leg ext 100 rep
65x100 ouch!!!!!!

Suzanne

03-08-2010, 08:47 PM

Mon Delts
had really good WO only a little pain in front delt and elbow on smith press but no weird feeling in tricep or weakness on right side :awesome:

Rotator warmup

10 8 6 4s
10sx2
15sx1

Smith press
+50x15
+70x15
+90x12
+110x12

Machine lateral
40x20
50x20
70x15
80x12

Free motion delt press
#9x20
#9x20
#10x15
#11x12

Free motion rear delt ss db front raise alternating
#3x20 ss 15s x 15/side
#4x15 ss 15s x 12/side
#4x15 ss 15s x 15/side
#4x15 ss 15s x 15/side

Suzanne

03-09-2010, 08:45 PM

Pressdowns v grip (heavy end)
40x25
50x15
60x12
70x8

French curl decline
65x15
75x12
85x8
85x8 drop 50x10

Hammer strength dip but standing facing away
90x20
135x15
180x15

Freemotion tricep alt static hold
#7x15/side
#8x12
#8x12

Alt db curl
25x15
25x10 :-(
30x8
30x6 drop 25x4 pffft! Ain't gaining an inch this way

Hammer preacher way inside grip like hammer for brachialis
25x15
35x12
45x12
55x8

Upsidedown on lat pulldown curls to top of head
40x15
40x15
40x15

Tris/bis crazy pumped

Suzanne

03-11-2010, 12:17 AM

Wed

Legs Hamstring priority (decided to take out my 2nd back day for now so my upper body would have 1 less day of work and put in 2nd leg day)

Lying ham curl plantar flexed
60x20
70x20
80x15
90x15

Seated hammer 1 1/2 reps
45x12
45x12
45x12 shit these suck! :-)
45x12

Hack squat sldl
90x15
135x20
180x15
225x12

45 deg Leg Press single leg
4 plates x 15/leg
5 plates x 15/leg
6 plates x 15/leg

Leg ext leaning back
50x25
60x25
70x25

shankuan

03-11-2010, 11:42 AM

Wed

Legs Hamstring priority (decided to take out my 2nd back day for now so my upper body would have 1 less day of work and put in 2nd leg day)

Seated hammer 1 1/2 reps
45x12
45x12
45x12 shit these suck! :-) why did/were they??
45x12

Hack squat sldl - never seen these b4??
90x15
135x20
180x15
225x12

Good move on the switch out there. If you can't work it, work around it..i like it! But i know you LUV hitting legs anyway so...:D

Suzanne

03-11-2010, 11:54 AM

Good move on the switch out there. If you can't work it, work around it..i like it! But i know you LUV hitting legs anyway so...:D

the 1 1/2 reps on seated hamstring sucked cu they hurt!!! so suck in a good way! :yep:

Suzanne

03-11-2010, 12:02 PM

Melvin does the hack squat sdld in this video

http://www.flexonline.com/videos/?bcpid=17320904001&bclid=1459293934&bctid=68329992001

if it isnt' direct to melvin with charles glass then click that one on the right side

KBigz81

03-11-2010, 12:23 PM

Oh I got to try those!

sassy69

03-11-2010, 02:31 PM

I've tried those (saw them on a different video w/ Charles training Val Waugaman) -they're a bit awkward. Those "split squats" on the hack are intense tho.

Suzanne

03-11-2010, 03:01 PM

Oh I got to try those!

I've tried those (saw them on a different video w/ Charles training Val Waugaman) -they're a bit awkward. Those "split squats" on the hack are intense tho.

They were more awkward for Chase since he is tall but since i am short my head wasn't all tweaked on the hack squats sldl

The lunges on it were killer for glutes!

Suzanne

03-11-2010, 04:52 PM

So here are some updated pics. Weight has gone up Jeremy thinks the anti-inflammatories put some water on me. I sent as comparison to Jeremy so we could figure out where i am in relation to my last 2 preps starting pics. Jeremy feels I am much better than the Jr Nats but not quite in same condition as Nats pic but feel since the Nat one i have put on some muscle, a bit of fat and water. Said arms and delts looking bigger. Wish i did not hold so much water all the damn time!!! So...

Left Start of Jr Nats prep 2/28/09 147.7
Middle start of Nats prep 8/26/09 143.1
Right 3/06 wt 151.5 (was 147-148 before the anti-inflammatories and time off from gym)

My fat butt actually measuring smaller now than either of the other 2 pics
Arms are 3/4 inch bigger than Nats pic http://siouxcountry.com/images/smilies/smile.gif but still need to be BIGGER!
hate my midsection, lower back, hips, glutes hold it all there

Suzanne

03-12-2010, 11:54 AM

shankuan

03-12-2010, 03:14 PM

Last night at the gym a super skinny girl was working with female "trainer" She was doing body weight squats and body weight step ups and her mouth was going the whole time and then "I don't wanna look like a man"

Are you f-ing kidding me? hello you aren't working hard enough to make ANY progress let alone gain a bunch of muscle http://siouxcountry.com/images/smilies/1banghead.gifhttp://siouxcountry.com/images/smilies/1banghead.gif

For one, why is it muscle = male MOST average men don't have any muscle!!

Second, I wanna to get out my phone show her my site show her pics when i was teeny tiny and tell her i was leg pressing 10 plates and squats 180 on the smith so believe me you will not gain any muscle! http://siouxcountry.com/images/smilies/1nuts.gifhttp://siouxcountry.com/images/smilies/1banghead.gif

Do these people REALLY think it is that easy!

Funny you mention this as i was having this same conversation with 2 ladies at the gym this morn. They took my class and was telling me afterwards what their other friend said - she's not gonna do my class because i'm too strong and she doesn't want to lift all that weight and get 'too bulky' and look like a man. I just had to shake my head and not let it get me upset. They say knowledge is power, so yay to those of us that are in the 'know'. We just have to hope they will one day come from underneath the lazy rock they are under and get a clue.

Suzanne

03-12-2010, 11:16 PM

Funny you mention this as i was having this same conversation with 2 ladies at the gym this morn. They took my class and was telling me afterwards what their other friend said - she's not gonna do my class because i'm too strong and she doesn't want to lift all that weight and get 'too bulky' and look like a man. I just had to shake my head and not let it get me upset. They say knowledge is power, so yay to those of us that are in the 'know'. We just have to hope they will one day come from underneath the lazy rock they are under and get a clue.

crazy isn't it!

Fri Chest/tris/delts

Freemotion chest flyes
#6x20
#7x20
#8x15
#9x15

Hammer incline
140x15
180x12
230x8
180x8 drop 90x8

Leverage flat
90x15
115x15
135x12
160x10

Freemotion cable xover
#6x20
#7x20,20

Freemorion standing tricep pressdown
#6x25
#7x20
#8x15
#9x15

Freemotion side lateral raise single side
#3x20/side 4 sets

Suzanne

03-13-2010, 07:26 PM

Sat back/bis/traps

Stiff arm pull down freemotion
#6x20
#7x20
#7x15
#7x15

Assisted pullups 50 do as many as can 10 sec rest repeat til 50 took 4

Rackpull
225x10 could do more
275x6 could do more
315x5 FINALLY!!!!!!!!!!!!!!!!!!! :awesome::awesome::awesome: (i did 315 before about 1.5 year ago but from higher more above knee then i switched to making sure bar is below knee and could NOT get the 315)

Reverse grip pulldown
100x15
120x12
130x12

Cg row seated cable row
100x15
120x12
130x12

Bicep preacher flat on top machine
50x15
60x12
70x10
60x8 drop 40x8

Bb curls ss smith shrugs
49x15 ss 90x20
40x15 ss 115x15
40x15 ss 115x12

Then i had 60 minute deep tissue that turned into almost 90 with no extra charge and she is gonna do just my subscaps tomorrow before i wo for no charge

Cheat meal
Apple pancake at Walker Brother's
Hash browns with cheese, onions and sauteed mushrooms
so far :D

Suzanne

03-14-2010, 05:29 PM

Sun Legs

Leg ext triple drop ss horizontal leg press (Leg ext seemed heavier than usual)
70x15 90x12 110x10 ss 240x15
80x15 100x12 120x10 ss 255x15
90x15 110x12 130x10 ss 270x15

Freemotiom squat
#18(280)x12
#21(320)x12
#23(360)x12
#25(400)x12

Hammer Seated ham
70x15
90x12
100x10

Leg press only rest time to add plates
1 plate per side x 10
2 plate per side x 20
3 plate per side x 30
4 plate per side x 40
Only made it to 4 was gonna try 5x50 and 6x60 wimped out should have sucked it up now i am mad!

Suzanne

03-15-2010, 08:47 PM

Mon Delt - finally a real shoulder WO felt like they were going to explode!

Smith press ss side laterals
+50x20 ss 15x20
+70x15 ss 20x20
+90x21 ss 20x20
+100x9 ss 20x20 maybe had more on press but didnt wanna fuck shoulder

W press ss front raises alternating
35x8 ss 15x12
35x10 ss 15x10
35x10 ss 15x10

Lateral raise machine ss bent over rear laterals db
50x20 ss 20x15
50x20 ss 20x15
60x15 ss 20x15
60x15 ss 20x15
M- fucker!!!!!!!!!!

Freemotion rear delts ss freemotion lateral raises
#3x15 ss #3x15 4 sets

shankuan

03-16-2010, 11:29 AM

Suzanne

03-17-2010, 09:09 AM

Tues bi/tri

Freemotion pressdown
#5x25
#6x20
#7x15
#8x15

Freemtion bicep
#7x15
#8x15
#9x12
#8x12

Forgot rotator warm up did here

Tricep rope
25x20
35x15
45x10
45x8 drop 30x80

Ez bb curls
70x15
70x12
70x10
70x10

Skull crushers
90x12
90x11
90x11
90x6 drop 70x3 drop 40x6

Incline db curl
20x15
25x12
25x12
25x12

Flat tricep extension machine
60x20
80x15
100x10

High cable curls
20x20
25x15
30x15

Gaoshang Xiongshou

03-17-2010, 01:59 PM

Looking at this... I hope an 'In the Iron Asylum' with you shows up really soon.

MsGuns

03-17-2010, 02:19 PM

hey let me know when you are going to see the CRAZY man again...
I dont have any set dates...

Suzanne

03-17-2010, 02:27 PM

Looking at this... I hope an 'In the Iron Asylum' with you shows up really soon.

We recorded a leg WO back in Jan so it'll be up at some point :yep:

hey let me know when you are going to see the CRAZY man again...
I dont have any set dates...

Not sure when budget so tight for show may not be able to go til Aug a few weeks before comp. I really wanna go soon though. I tried to convince Christine she wanted to go there for spring break (meaning drive me there lol) but she said no way!

MsGuns

03-17-2010, 03:06 PM

We recorded a leg WO back in Jan so it'll be up at some point :yep:

Not sure when budget so tight for show may not be able to go til Aug a few weeks before comp. I really wanna go soon though. I tried to convince Christine she wanted to go there for spring break (meaning drive me there lol) but she said no way!

Whats Christine cell so I can txt her...lol lol lol
Ok keep me posted...

Suzanne

03-17-2010, 10:22 PM

Wed Legs Hamstring priority day

Lying ham 21s
40
60
70
80
80

Seated hammer strength pause for 2 at contraction
45x15
45x15
55x12
55x12

Smith lunges rear foot up on bench
+50x15
+70x15
+90x15
+110x12

Hammer single leg ext one at a time
25 inside x 15
25 inside 10 outside x 15
35 inside x 15 ouch
25 inside 20 outside x 9 drop 25 inside 10 outside x 9 drop 25 inside x 9

Suzanne

03-19-2010, 11:14 PM

rotator cufff exercises

Freemotion chest flyes warm up

Leverage incline press
25x20
70x12
90x15
115x12

Db flat press
40x15
50x15
60x15
70x15

Pec deck
70x20
80x20
90x15
100x15

Freemotiom Tricep pressdown ss bench dips
#7x20 ss 12
#9x20 ss 12
#10x15 ss 10
#10x15 ss 8

Machine delt press neutral grip ss Side lateral raise ss db rear laterals
50x20 ss 60x20 ss 15x20
60x20 ss 70x15 ss 15x20
70x15 ss 60x15 ss 15x20
delts were crazy pumped

Going to okc may 1 -may 8 yay!!!!!!!!!!!

Suzanne

03-20-2010, 04:58 PM

Sat back/bis

Rotator warmups

Stiff arm pulldown freemotion
#6x20
#7x20
#8x15
#7x15

Reverse grip pulldown
120x15
130x12
140x10
150x8 drop 100x6

Rackpulls
225x12
275x12
315x4
335x1 from about 2 inch higher

Cg pulldown
100x12
110x12
120x10

Tbar row cg
Bar+100x15
Bar+125x10
Bar+125x7 drop +100x7 drop +75x7 drop +50x7 drop +25x7

Seated cable row wg
110x12
120x12
130x9

Db alt curl seated with back against preacher pad
25x8/side
25x8
25x8

Hammer strength curl
55x8
45x12
45x12

Suzanne

03-21-2010, 05:52 PM

Sat Cheat
Fuddruckers mushroom swiss bacon burger, fries, onion rings
coldstone oreo overload
some girl scout cookies

Sun Legs

Rotator warm ups

Leg ext warm up
50x25
60x25
70x25

Smith Squats about parallel to isolate quads
+90x15
+180x12
+230x10
+270x8
+320x4 partials booooo

Leg press feet low just in shoulder width range to keep in quads no glutes
10 plates x25
14 plates x20
16 plates x15
18 plates x12
20 plates x12 almost had a oh shit thinking it was gonna go down too far but got it then did 6 more

Hack squat toes angled in slightly partial range all quads
2 plates x 15
4 plates x 15
6 plates x 15

Standing single leg ham curl
15x15
25x15
30x12
25x12

Calves
Feet hurt before calves whether lite or heavy, high reps or low

Suzanne

03-22-2010, 08:47 PM

Mon Delts

Rotator warm ups

10 8 6 4s
15, 15, 15

Smith press
+60x15
+90x10
+110x7
+110x10
+120x5

Cybex lateral raise
60x15
70x15
80x15
90x10 drop 70x10 drop 60x10

Freemotion lateral raise crossed behind single side
#3x12 felt some elbow pain
#2x20
#2x20

Freemotion rear
#4x20
#4x15
#4x15
#4x15

Shoulder press machine neutral grip
80x20
100x15
120x10 drop 90x6 drop 60x6 drop 30x10

Gaoshang Xiongshou

03-22-2010, 08:51 PM

Good lord, woman, you do some work in the gym.

Suzanne

03-24-2010, 01:42 AM

Good lord, woman, you do some work in the gym.

Thanks :) I got some arms and delts and legs and back to grow before North Americans

Went to the other ortho today MUCH better experience. Actually gave a shit about me getting back to my sport. He prescribed PT but said i need to find the right therapist someone who works with athletes so now another insurance issue cuz i only have a choice of 2 places :nuts: and they aren't even close. He also changed my anti-inflammatory.

Tue Arms

Rotator cuff warm ups

Freemotion tricep pressdown
#6x25
#8x20
#9x15
#10x12

Freemotion single reverse grip
#4x15
#5x15
#6x15

Decline skull crushers
75x12
85x8
85x9
85x9 drop 35x10 pausing for 2 count at bottom

Rope heavy end of cable system
25x15
25x15
25x15
25x15

Freemotion bicep curls (in the one we do deads on)
#6x20
#7x15 elbow starting to hurt
#8x12
#8x12

Single side bicep curl machine pads behind tricep
40x15
40x15
50x15

Preacher machine flat top
40x15
50x15
60x15
70x15

Forearms tight and elbows starting to hurt

Suzanne

03-24-2010, 10:35 PM

wed legs hamstring priority

Lying ham curl ss horizontal leg press feet high
70x20 ss 140x20
90x20 ss 180x20
110x20 ss 220x20
130x15 ss 300x15

Seated hammer strength ss db sldl
70x12 ss 55sx12
80x12 ss 55sx12
90x6 pathetic needed spotting to get all the way in ss 55sx8

Hammer single leg ext
25 inside x 15
25 inside 10 outside x 12
35 inside x 12
35 inside 10 outside x 9 drop 25 inside x 6

paulinephiliphs

03-26-2010, 02:26 AM

Looking forward in following along for your next stage appearance. You've done such an incredible job in '09! Can't wait to see what '10 brings!

essmonet03

03-26-2010, 11:00 AM

Looks like you are doing well Suzanne... I am happy for you girlie! woo hoo!

<3 Essence Monet :hugme:

Suzanne

03-26-2010, 12:41 PM

Looking forward in following along for your next stage appearance. You've done such an incredible job in '09! Can't wait to see what '10 brings!

Slip and fall accidents Temecula (http://www.duiattorneyinsandiegoca.com)

Thank you! I am excited 51 days til prep!!!

Looks like you are doing well Suzanne... I am happy for you girlie! woo hoo!

<3 Essence Monet :hugme:

Thanks see ya tomorrow night

Thur - normally off day butChrisitne coming home tonight so we switched
Chest/tris/delts
Incline hammer strength
90x20
140x15
180x12
200x8 pfft!
230x6 drop 140x8

Cable xovers
25x20
30x15
35x15
40c12

Hammer flat press
90x15
140x10
140x12

Leverage incline
45x12 wrists are not liking all the pressing
90x3 no strength at ALL :-(
90x6 pffft!!!!

Tricep overhead machine
50x20
70x15
80x14
90x12

Freemotion tricep ss side lateral raise lying on tricep machine
#7x15 ss #3x20
#7x15 ss #4x18
#9x15 ss #4x15
#10x12 ss #4x15

Suzanne

03-27-2010, 05:34 PM

Sat Back/Bis/Traps/Calves

Shitty wo

Donkey calves - feeet ALWAYS hurt doing calves
220x15
260x15
260x12
260x12
260x10

Stiff arm pulldown
45x30
55x25
65x20
85x20

Wg pulldown reverse grip
120x15
140x12
130x15 chase screwed me up didnt know he dropped it
160x8 ss 110x6

Rackpulls
225x8
275x0
275x0
275x0
225x10 could have done 20 more
275x8
315x0 4 tries
275x6
pissed off cuz gail who has been dieting for 4 weeks did 365x4 and chase did 405x8
I am convinced i do not do rack pulls right i don't think i do them thru the glutes i think i try to sldl lift it up first and no matter how i try i don't do it right

Hammer strength high row
140x12
160x15
180x9

Cg row
120x12
130x12
140x12

Cg pulldown
110x10
120x10
120x10

Ez bar bicep curls - elbow forearm acting up
50x15
50x12
50x10 weak

Db curls
15x12 this would b y i have scrawny arms
20x10
20x10

Traps freemotion
#10x25
#11x20
#12x15
#13x15

Seated calves
45x15
45x15
45x10
90x8

Freemotion calves 1 leg at a time
#10x15
#12x12
#14x14

Suzanne

03-28-2010, 10:51 PM

Sun Legs

Leg ext warm up
50x20
70x20
70x20

Real squats parallel to just below
135x15
185x12
225x10 i have probs going deep at this weight not fear i can't get in back up but fear hip i think flexors maybe are just gonna give out on wat down
225x8 worked on parallel
225x10 drop 135x5 straight 135x8 with complete stop 2 count at bottom to just below parallel

Cybex plate loaded leg press
6 plates + quarter x20
10 plates x15
12 plates x15
14 plates x 15
18 plates x 15 almost couldn't rack it cuz gotta go on tip toes to get it far enough up

Hammer strength leg ext single leg
25 in 10 out x 12
35 in x 12
35 in 10 out x 10
30 in 20 out x 10 drop 30 in 10 out x 10 drop 30 in x 10

Seated leg curl life fitness
70x20
80x15
100x12
120x10

Cows
Eagle calf machine
130x12,12
150x12
150x10 hooves done b4 cows
170x10

Standing hooves hurt
110x9
90x9
90x9
90x9

Suzanne

03-28-2010, 10:58 PM

tried to edit last post my "real squats" me not smith i thought of using free squats but then might mix up with freemotion

Suzanne

03-29-2010, 08:23 PM

Mon Delts

Rotator warm ups

Smith press ss db side laterals
+50x20 ss 20x15
+90x15 ss 20x15
+100x12 ss 20x15
+110x10 ss 20x15

W press alternating ss front plate raise
35x8 ss 25 plate x 15
35x10 ss 25 plate x 15
35x10 ss 25 plate x 15

7 7 7 lateral raise on machine
30 50 70 50 30
35 55 75 55 35
35 55 75 55 35

Freemotion lateral raises ss freemotion front raise ss freemotion rear lateral
#3x15 ss #3x15 ss #3x15
#3x15 ss #3x15 ss #3x15

Freemotion high rear delts
#3x25
#4x20
#5x18
#5x15

Suzanne

03-30-2010, 10:39 PM

Tues Arms

rotator warmups

Rope pressdowns
25x25
30x15
35x12
40x10 drop 25x10

Freemotion bicep curl
#7x20
#8x15 forearm started to get too pumped hope switching alte bi and tri exercises helps
#9x12
#10x10

Freemotion single reverse grip pulldown (cable cross freemotion)
#5x20
#7x15
#8x12
#7x15

Ez preacher curl inside grip
55x15
75x8
75x11
75x8 drop 40x6

Hammer Strength Dip
140x15
160x15
180x14
200x8

Single arm flat preacher machine
20x15
30x12
30x12
30x10 drop 20x6

Cambered bar pressdown
120x20 drop 90x10 drop 60x10

Rope curls
700x15 drop 50x15 drop 35x15

Suzanne

04-01-2010, 11:12 AM

wed hamstrings
Rotator cuff warmup

Hammer seated curl
45x20
55x20
70x15
80x12
95x8 drop 70x10 drp 45x12

Sldl
135x12
185x10
205x10
225x8

Lying single leg curl
40x15
40x12
40x12

we were going to do calves but they were BLASTING this obnoxious repetitive techno music cuz it was end of month close out so they have free food and loud music. Now i like loud music when i lift but not that techno made me want to hit somebody

Suzanne

04-02-2010, 09:06 PM

Fri Chest Delts Tris

Rotator warm up

Hammer strength incline press
90x20
140x15
180x12
230x8
270x5 drop 180x6 drop 90x5

Freemotion cable xover ss pushups
#6x20 ss 10
#8x20 ss 15
#9x20 ss 10
#10x15 ss 10

Incline db press
50x15
60x12
70x5 that was pathetic!

tried upright rows no go! really hurt both elbows

db scot delt press ss db lateral raise
20x20 ss 20x15
20x20 ss 20x20
20x20 ss 20x20

Rack slide delt press
65x15
85x10
85x10

Overhead db extension single side ss pressdown
20x15 ss 60x20
20x15 ss 80x15
20x12 ss 90x15

Dip machine
160x12
180x8
200x8
220x6 drop 160x6 drop 100x10 drop 60x25

Suzanne

04-03-2010, 10:14 PM

Sat Back/bis

Stiff arm freemotion
#5x20
#7x20
#7x15
#7x15

Reverse grip pulldown
120x15
140x12
160x10
180x8

cg tbar rows
Bar+100x15
+125x10
+150x10
+150x10 drop +125x10 drop +100x10

cg pulldown
130x10
140x8
150x6 drop 100x6

bb row.
135x15
185x12
225x9

db preacher curl
25x12
35x10
35x10
35x5

Hammer strength preacher
45x15
65x8
65x8
60x8 drop 50x8 drop 40x8 drop 30x8 drop 20x8 drop 10x8

ate candy and sushi
learned how to train a dragon

Suzanne

04-05-2010, 10:23 PM

Sun Legs

Leg ext cybex
110x20
130x20
150x12
170x10

Hack squat
180x15
225x12
270x15
360x12

Walking lunges db
60x20 steps
60x20 steps
60x20 steps
These where hell on my rear delts and upper back that was killing from back WO

Hammer strength seated curl
70x15
90x12
115x10
45x10 up 70x10 up 95x10 drop 70x10 drop 45x10

Leg press this is 1 set
2 plates x 10
4x20
6x30
8x40
10x50
Oh fuck!!!!!!!!!!!!!!!

Sun evening got really bad headache lasted all nite and woke up with it and was really queasy when i woke up and couldn't' eat anything so monday has been pretty much stay in bed all day and eat saltines and diet 7up later in the day managed to get in a couple protein shakes

Suzanne

04-06-2010, 10:51 PM

Tue Arms

Rotator warmups

Freemotion bicep
#6x20

Preacher ezcurl inside grip
65x10
75x8
75x7
75x8

Db preacher
25x10
30x10
35x8
35x8

Flat preacher machine
60x10
60x6
50x7

Cambered bar pressdown
40x20
50x15 elbows hurting so guess i should stick with tris first
60x12
65x10

Skull crushers
80x9
80x10
80x10
80x9

Kickbacks freemotion
#4x20
#5x15
#5x15

Rope curls ss vgrip pressdown
60x12 ss 80x15
60x12 ss 100x12
60x12 ss 110x10

Suzanne

04-08-2010, 10:34 AM

wed back/hams

left elbow/forearm were hurting from arm WO

Rotator warmups

Assisted pullups
90x15
80x12
70x10
60x8

Freemotion lean back pullups
15 12 12 12

Standing low cable row
100x15
130x15
140x15
150x15

Standing single leg ham curl
10x15
20x15
25x12
30x12

Lying leg press feet high
140x15
180x15
220x15
260x15

Calves
Lying leg press
200x15
240x12
260x10
300x12

Seated
70x12
90x13
90x10

Gaoshang Xiongshou

04-08-2010, 11:04 AM

we were going to do calves but they were BLASTING this obnoxious repetitive techno music cuz it was end of month close out so they have free food and loud music. Now i like loud music when i lift but not that techno made me want to hit somebody

Better techno than smooth grooves "baby making" music :yep:

I tell you... there is nothing like having a set ruined when "Let's Get It On" comes blaring through the speakers.

Suzanne

04-09-2010, 09:40 AM

Better techno than smooth grooves "baby making" music :yep:

I tell you... there is nothing like having a set ruined when "Let's Get It On" comes blaring through the speakers.

ya thats true

Suzanne

04-09-2010, 09:41 AM

thurs delts

Rotator warm ups

10 8 6 4
12.5x3 ouchie burning pumped delts

Hammer strength shoulder press
90x15
110x12
120x10
140x8 drop 90x6

Freemotion bent over rear delts
#3x20
#4x15
#3x15 this never gets easier or wt increase

777 machine lateral
30 40 50 40 30 4 sets

Suzanne

04-10-2010, 11:34 AM

Fri Chest/tris

Rotator warmup

Hammer incline press
90x20
180x12
230x10
270x8

Flat db
60x12
70x7 atrength in toilet not pain issue just no strength
70x6

Freemotion xover
#6x20
#7x15
#7x15
#7x15

Freemotion tricep reverse grip pressdown single side
#3x20
#4x20
#7x15
#8x15

Tricep overhead machine
30x15

Freemotion tripcep overhead
#6x15
#7x15
#8x12
#9x12

SallyAnne

04-11-2010, 02:04 PM

How's your shoulder feeling?

Suzanne

04-11-2010, 10:28 PM

Sat back bis

Rotator warmup

Stiff arm pulldown
50x20
60x20
70x15
80x15

Reverse grip pulldown
120x15
150x10
170x8
200x8 just cuz 200 more cool than 190

Rack pulls
225x10
315x7
325x0 lower back hurt
275x0

Cg pulldown
120x12
130x10
140x8 drop 90x6

One arm Tbar row
Bar+35x15
+50x15
+60x10
+75x8

Hammer stregth preacher curl
45x12
70x4 too hravy 55x4
55x8
55x8 drop 45x6 drop 35x6 drop 25x6

when i tried for 325 rackpulls felt a little pull in lower back so immediatelt stopped. It appears i fucked up my back like i did right before nats (that time it happened shaving legs) Went for my massage no help and she thinks pinched sciatic nerve. Hurts like hell even to walk. Last ime it happened had to go to chiro for ultrasoubd and lower back ART (almost had to back iut if comp). So my budget just got hit w/another 225-300$ Needless to say i am not happy. I dont think the rackpulls were culprrit just funal straw i had been feeling but of prob lately when bending over hyrt to come back up

Sun legs

Rotator warmup
Hip/glute stretch

Leg cybex ext triple drop ss seated leg press feet low and close together
70x15 90x12 110x10 ss 210x20
80x15 100x12 120x10 ss 255x20
85x15 115x12 125x10 ss 300x10

45 deg leg press
12 plates x 15
16 plates x 12
18 plates x 10
20 plates.x 8

Icarian super squat facing in
5 plates total x 15
8 plates x 15
10 plates x 12
14 plates x 9

Hammer seated leg curl
45x15
70x15
90x12

My massage person had clients so she asked the other guy to stretch me so we stretched out hips and glutes that area feeling much better. Still feel pain in lower back right a spine. But much improved form yesterday when i could barely walk and couldn't bend to put shoes on. He had me lay on my side and raise leg up and try to resist him pushing down I couldn't at all he said my TFL, ITB and Gluteous Medious are weak prob from nerve impingement at L4-5 to S1 so need chiro adjust.

Suzanne

04-11-2010, 10:32 PM

How's your shoulder feeling?

Shoulders were least of my pain evn though both partially torn and filled with tendinitis most of my pain is elbows and forearms. Been on anti-inflammatories for about a month, the massages and deep tissues has helped the most but i can't really afford to keep going for that. Supposed to go for PT refferal taking forever and i am not gonna just go and be told to do exercises i am doing all those already the ortho said i needed ultrasound loosen up forearms and helpwith tendinitis there

Suzanne

04-12-2010, 08:44 PM

Looks like the stretching and tennis balling of my glute resolved the back/glute/hip issue! Saturday i couldnt' even get up off the couch.

Mon delts

Smith press
+50x15 shoulder hurt not good hurt
+70x15
+90x12 elbows starting to hurt
+140x8 with spotting chase claims all but last was me

777 lateral raises
15 20 25
15 20 25
15 20 25
15 20 25

Front db raises ss bent over rear db
15x15 ss 25x15
15x12 ss 25x15
15x15 ss 25x10

Lateral raise machine ss machine press
50x15 ss 50x15
60x15 ss 70x15
70x15 ss 90x12

Rear lateral freemotion
#3x15
#4x12
#3x15
#3x15

SallyAnne

04-13-2010, 02:15 AM

Shoulders were least of my pain evn though both partially torn and filled with tendinitis most of my pain is elbows and forearms. Been on anti-inflammatories for about a month, the massages and deep tissues has helped the most but i can't really afford to keep going for that. Supposed to go for PT refferal taking forever and i am not gonna just go and be told to do exercises i am doing all those already the ortho said i needed ultrasound loosen up forearms and helpwith tendinitis there

This was pretty much my experience with PT. I stuck with it for a couple of months, but I think I made more progress on my own.

Suzanne

04-13-2010, 10:31 PM

This was pretty much my experience with PT. I stuck with it for a couple of months, but I think I made more progress on my own.

Thats what i am afriad off and that is not worth 30$ co-pay

tues arms

Quickie comped massage - just pec/delt tie-in and subscap ouch!!!!
Rotator warmup

Freemotion tricep press down standing on cable crossover
#6x20
#8x15
#10x12
#12x6 drop #8x8

Vgrip
45x15
55x12
65x12
75x6

Seated dip machine
160x15
180x10
200x10
220x8 drop 120x8

Db curl
20x15 left forearm hurts

Preacher db
25x12
35x10
40x10
45x8

Preacher ezcurl
65x6
65x5
60x8
60x6 drop 30x6

Bicep machine tricep rests against pad single arm
40x12
60x12
70x10
80x8

Upside down curl to top of head ss tricep pressdown
40x12 ss 60x10
40x12.ss 60x12
40x12 ss 60x12