Suzanne - Quest To Be My Best

[Suzanne]

I have missed journeling but I needed time to be off the boards and sort things out. I have also missed following along in everyone else's journals

Last Wed we decided to forgo USAs and set a new goal of North Americans.

They say "Everything Happens for a Reason" so I think I may know the reason that USA prep was just not right from the get go and that is that North American's is a better choice for me. I have the opportunity to enter both open and over 35 also I think my type of physique will fit in better at that show. I would also be in good company the 2 FBBers that Jeremy brought to NAs both received their Pro cards - Sherry Smith and Kim Perez. Plus Zoa, Tammy P and Claire went pro there. The other great part is 90 second routine!

I will be working a lot with Dusty Hanshaw on posing and will also be having him put Chase and I though some torturous leg workouts

So we are just under 14 weeks these pics were Saturday at 146.2 (probably gonna be popping both implants and donating a kidney to make wt)

[Suzanne]

So will start with last Saturday's workout

Legs

Leg ext
50x25
60x20
70x20
80x20

Vertical leg press
6 plates x 15
8 plates x 12
10 plates x 15
12 plates x 15

JDQH6xGRiOA

Pendulum leg press single leg
4 plates x 20
6 plates x 15
8 plates x 8

Z46TI27fmVU&NR=1

Pendulum 2 leg one big set
8 plates x 15 4 count neg drop 6 plates x 15 4 count neg drop 4 plates 4 count neg increase 6 plates x 10 4 count neg increase 8 plates x 10 4 count neg

Other pendulum leg press diff angle
6 plates x 15
8 plates x 15
10 plates x 12

fYXwf5Gs1CI

Glute ham raise machine ss sldl
20x12 ss 95x12
20x12 ss 115x12
20x12 ss 135x9

[musclemilf]

Go Suzanne!

I love your crazy leg workouts :yep:

[Suzanne]

Sun Back

Strive diverging lat pulldown
110x15
150x15
190x12
250x10 drop 170x10
265x10

Standing high cable row w two handles
90x12
90x12
90x15
90x15

db rows
115x10
125x10
135x8

Assisted pullups
70x15
50x12
40x10
30x8

Pullover multigrip
20x12
30x10
30x12
30x12

Precor duel cable close pulldow each stack 30lb
10 full 4 count neg ss 20 partial 2 count neg ss static hold at mid point 20 count

qs-HJqD4kG0

[Suzanne]

Mon Delts

Didn't really use anything the way it was intended to be used

Hammer strength mts shoulder press (stack loaded seperate each side)
20/side x 20
30/side x 20
50/side x 20
70/side x 12
Right delt still acting up prep does not seem to be curing it this time
80x12
90x12
100 x 10 drop 60x10

Cable lateral raise on precor shoulder press
7.5/side x 20
10/side x 15
12.5/side x 12
12.5/side x 10 drop 7.5/side x 10

Cable rear delts on precor chest (making up shit as i go)
10/side x 20
10/side x 20
10/side x 20
10/side x 20

Front raises w funky multi-grip bar
Bar x 12
Bar x 12
Bar x 10
Bar x 10

Upright rows on strive preacher bench
20x15
20x20
25x20
30x20 drop 20x15

Shoulder pre bent over parallel to floor on precor chest press
25/side x 15
30/side x 12
35/side x 15
40/side x 10 drop 25/side x 6

EPdntFQ6g-c

[Suzanne]

Tues

Today is my boys 5th birthday
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc6/247156_2070512050422_1473481020_32364275_2237926_n .jpg

I am so proud of Chase he won his age group for the Gold's gym Challenge for AZ and has been submitted to the National level

[Suzanne]

Go Suzanne!

I love your crazy leg workouts :yep:

:)

Everyday should e leg day!

[stephaniewicked]

Welcome back, Suzanne! And good luck on the journey to NAs... Your attitude towards competition has always seemed to be a positive one, so it sounds like changing your goals around and hitting a later show isn't such a bad thing.

I love watching the training vids... thanks for posting!

Happy birthday to your pup! They're so freakin' cute!

[tammyp]

yey! shes back! missed your journal!

[TGandsey]

I know i dont post on here a lot but I just wanted to let you know that I look at you posts daily and they really do inspire me to keep pushing in the gym! and you give me some awsome ideas for new exercises to try. I am glad you are back on here.

[katt981]

what weight are you aiming for at this next comp?

[Suzanne]

Welcome back, Suzanne! And good luck on the journey to NAs... Your attitude towards competition has always seemed to be a positive one, so it sounds like changing your goals around and hitting a later show isn't such a bad thing.

I love watching the training vids... thanks for posting!

Happy birthday to your pup! They're so freakin' cute!


yey! shes back! missed your journal!


I know i dont post on here a lot but I just wanted to let you know that I look at you posts daily and they really do inspire me to keep pushing in the gym! and you give me some awsome ideas for new exercises to try. I am glad you are back on here.


what weight are you aiming for at this next comp?

thanks

I love vids of training wish more people would post them :) i love to see variations or just people kicking ass in the gym

Gotta make it to 125 (was 124 last year) for top of MW. Cannot go in as LHW

[freebirdmac]

So glad you're back!!! We need women like you here. You were missed!

[Suzanne]

So glad you're back!!! We need women like you here. You were missed!

Thanks :)

Pics and status day for Jeremy ( I really don't like doing it Wed, I look at Sat as end of week plus then it is x number of weeks til show not x.5 screws up my pic compares and OCDness)

Anyway scale STILL hates me 147.1 (started prep 7.5 weeks ago at 145.9) http://siouxcountry.com/images/smilies/1nuts.gif

So start of prep 4-10-11 vs today 6-1-11 (I know I am tighter in some ways but scale and measures say otherwise) Sometimes I wonder if looking tighter just a matter of lighting, posing, flexing etc I take 3 of each pose and even on same day one back bi will have no definition in hamstring yet another pic same day will. So I am not entirely convinced that i really have tightened up plus it doesn't really matter unless scale moves, I HAVE to be 125

[Suzanne]

Wed Back

Stiff arm
70x20
80x20
90x20
100x20

Deads
225x8
275x6
295x5
300x2
225x5

Tbar in corner
+125x15
+150x12
+175x12
+200x12

Reverse grip 1 1/2 reps
90x12
90x12
90x12
90x12


Talked to J definitely thinks I am getting tighter Thinks I have put on some muscle we had cals pretty high at the beginning hoping to ease into diet. Getting to 125 is gonna be hell

[tammyp]

you may be a LHW this year GF!

[freebirdmac]

I missed it the first time in here, Congrats to Chase!!! When do they determine the national winner(s)?

[GirlyMuscle]

Fuck the scale and measurements. There's a huge difference between those pics. You need to let Jeremy do the worrying. You're just shooting your cortisol levels up. The more you worry the more your body won't respond. Trust me....I know.

[Suzanne]

you may be a LHW this year GF!

:hypno: Let's hope not! Jeremy feels structurally i must stay in MW. With taller girls in LHW I will be even more out structured than I am in MW. He feels I need to out muscle and out structure the class


I missed it the first time in here, Congrats to Chase!!! When do they determine the national winner(s)?

Thanks. No idea. It is so disorganized at least at the group of Gold's we belong to. He had to ask if decision had been made to find out he won.


Fuck the scale and measurements. There's a huge difference between those pics. You need to let Jeremy do the worrying. You're just shooting your cortisol levels up. The more you worry the more your body won't respond. Trust me....I know.

Thanks. Normally i don't worry much about the scale but usually have dropped 5-10 lbs in 7-8 weeks. He is worried and says we NEED to get me down.

[GirlyMuscle]

You could always try keto. ;)

[Suzanne]

You could always try keto. ;)

Don't believe in the theory at all. Hate the food. I went carb free and i mean ZERO carbs for a week several years back for a bet and I didn't lose a single ounce where most people drop water. I tolerate carbs extremely well. I believe keto makes people carb sensitive and semms most need to do 3-4 hours of cardio and weeks of calories at 500-700 so to me that means the diet itself isn't working.

We started with my calories probably too high they were barely below my off season but most people start to lose if cleaner food but I didn't. Also doing cardio off season was a mistake so the increase was too small for my body to respond too.

[Suzanne]

Thur Chest Rear Delts

Hammer incline
50x20
90x20
140x20
180x15
230x10
270x9

Pec deck
75x15
75x15
75x15
45x10 full 4 count neg x20 partials 2 count neg 30 count static hold halfway ouchie!

Lifefitness flat
90x20
105x20
120x15
135x12 drop 90x10

Rope pulls
60x20
70x15
80x15
90x12 drop 60x12

Little rear delt pump
http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/255643_2075869424353_1473481020_32372416_1938672_n .jpg

[Ibarramedia]

Nice delt pump Suzanne. Keep doing what you're doing.

[GirlyMuscle]

I was just teasing a little. I know your stance on carbs.

[Suzanne]

Nice delt pump Suzanne. Keep doing what you're doing.

thanks


I was just teasing a little. I know your stance on carbs.

:p lmao


FINALLY A BIG MOVE ON THE SCALE!!!!!! 144.2
First time since started that I am actually lower than when i started. Down 2.9 from Wed when I did status pics and update
I think we may have found the right diet combo

[katt981]

You look great! I get caught up on the scale too, this time around. I get 2 lbs... get 'stuck' for a couple weeks... get 2 lbs.... gain 2 lbs... lol... vicious circle, I tell ya'.

[Suzanne]

You look great! I get caught up on the scale too, this time around. I get 2 lbs... get 'stuck' for a couple weeks... get 2 lbs.... gain 2 lbs... lol... vicious circle, I tell ya'.

Generally I don't get caught up in the scale but usually after over 7 weeks I would be down 5-10lbs this time until today I was down zero from the start. So when have 20lbs to make weight get a bit worried

Fri Arms
Cambered bar pressdown (heavy end of cable system)
40x25
60x15
70x10
60x12
Elbows hurting some havent had that in long time

Single reverse grip
20x15
30x12
30x12
35x12

Skull crushers
Ez+50x15
Ez+60x12
Ez+60x10
Ez+60x12 drop 40x20 partials

Rope
50x15
50x15
60x12
70x10

alt db curls
20x15
25x15
30x10
35x7 drop 15x10

Cambered bar curl 2 count pause halfway up
35x12
35x12
35x12
35x8

Cable rope curl
50x15
60x15
70x12
80x10 drop 50x8

[Suzanne]

Woohoo 143.7 down 3.4 the last 10 days since we changed diet and decided to switch to North Americans

Today is the best day - LEGS!!!! It's high day and I am STARVING!!

a little bit of biceps form yesterday

Ur3rKmx4HTw

[Suzanne]

Sat Legs

lunges to stretch and warm up & IT band foam rolling

Leg ext warm up
50x25
50x25
50x25
50x25

Pendulum leg press 1 1/2 reps
290x12
290x15
335x15
380x15

GxxKd6l-VZU

Squats - safety squat bar
+90x10
+90x10
+90x12
+110x10
+110x10
+120x9
+130x9
+140x9

Smith on toes sumo squats ss smith sumo squats
+90x12 ss +90x12
+140x12 ss +140x12
+140x12 ss +140x12

Strive leg ext
90x12
110x12
130x10

Single leg ham curl
30x12
30x12
30x12

Seated ham curl
40x10 full 4 count neg, 40x20 partials 2 count neg, 30 count static hold halfway

[Muscgrows]

Welcome back Suzanne

[Suzanne]

Welcome back Suzanne

Thanks!

Sun Back & Rear Delts

Stiff arm
50x20
60x20
70x15
80x15

Row w multigrip bar
+90x15
+110x12
+120x12
+120x12

Med neutral grip pulldown
100x20
130x12
145x10
160x8

Pullups/row ups leaning back like on freemotion
12
12
12
12

Single arm lat pulldown torso parallel to ground
35x12
40x10
40x10

Reverse pec deck arched back
40x15
40x15
40x12
40x12

Rear delt on chest press cable
5x20
10x15
10x15
10x15

[Suzanne]

Few back exercises from today

0IKIjvLPwYA

[stephaniewicked]

Woohoo 143.7 down 3.4 the last 10 days since we changed diet and decided to switch to North Americans

Ha... sounds like your body agrees with the change in show plans!

[Kim McGuire]

Glad to see you back Suzanne! and congrats on the #'s! that's always a good feeling when the scale is moving in the right direction!!

[Andersen]

^^^ .......... ^^^

[Suzanne]

Ha... sounds like your body agrees with the change in show plans!


Glad to see you back Suzanne! and congrats on the #'s! that's always a good feeling when the scale is moving in the right direction!!


^^^ .......... ^^^

thanks! ya finally!!!!! And even feeling I look tighter in mirror so a big step!! :yep:

Hi Kim

[partsRheavy]

So glad to see you back!!!! You've definitely added muscle!!

Do you have transit buses where you live??? If you do, sunscreen, then take a BIG bottle of water and any required food....ride the bus someplace that you don't normally go and walk around there. Then, hop the bus back home but from another stop with walking in between. You know - stop once in a while and take some pics of businesses or ppls yards....

The unexpected walking that is erratic and different from cardio at the gym may yield some ...... (results)

[Suzanne]

So glad to see you back!!!! You've definitely added muscle!!

Do you have transit buses where you live??? If you do, sunscreen, then take a BIG bottle of water and any required food....ride the bus someplace that you don't normally go and walk around there. Then, hop the bus back home but from another stop with walking in between. You know - stop once in a while and take some pics of businesses or ppls yards....

The unexpected walking that is erratic and different from cardio at the gym may yield some ...... (results)

nearest bus is 5 miles plus I have had to ride the bus my entire life I HATE them with a passion!!! And I do not tolerate the heat and wouldn't walk out in it for anything! I can't even walk the dogs til 9 at night now even then it was 97 deg last nite. Walking doesn't count for cardio and already walk the dogs 20-30 minutes daily

[Suzanne]

I have to say Arizona is the most fucked up state i have EVER been to!!
1) Going to DMV to change form IL to AZ they do not take state issued ID cards even though it is the same requirements to get on as a driver license except no driving. If you have state ID must show birth certificate or passport but if have a DL form another state that is fine on it's own
2) Went to the community college yesterday to turn i paper work to show residency. And THEY won't take a state id i have to notarize a letter that i don't' have a DL cuz I am legally blind Then they won't count Christine as a dependent so she can take classes since I don't file taxes yet she is fulltime student so must have residency based on me. :nuts: Her 4 year university in MO just has all the parents sign a dependency form.


-------------------------------------

Update for Jeremy today 12.5 weeks out
wt 143.2 down 3.9 from last wed status update

Pics are 12.5 weeks out from 2009 Nationals (start of diet) wt 142.4 vs 12.5 weeks out NAs 143.2 (after 8 weeks dieting)

[Suzanne]

Tues Chest Tris

Lifefitness press
75x20
90x20
105x20
120x20
135x15

Hammer strength incline
140x15
180x12
230x8
270x6

Cable xover
40x15
40x15
40x15
40x15

Cambered bar pressdown
80x20
100x15
120x12
140x8 drop 100x8

Dips
Bw x 12
Bw x 10
Bw x 10
Bw x 7

[Sunnyday]

Sooo.....I take a few days off to dry out, carb up, and hit the stage and I get back and lookie lookie who's back!

Super glad to have you back here, Suzanne. Dang, you have made some cool improvements. Looks to me like either your back got wider or those posing sessions are working to open up your back to make it look wider. Either, way, you look great. Congrats on the scale finally waking up and getting with the program!

[Suzanne]

Sooo.....I take a few days off to dry out, carb up, and hit the stage and I get back and lookie lookie who's back!

Super glad to have you back here, Suzanne. Dang, you have made some cool improvements. Looks to me like either your back got wider or those posing sessions are working to open up your back to make it look wider. Either, way, you look great. Congrats on the scale finally waking up and getting with the program!

Thanks!!

Looks like my body FINALLY got the memo that we were in prep down another 1.5 today to 141.7 http://siouxcountry.com/images/smilies/big%20grin.gif Looks like a burger in the near future!

this whole school residency thing is making me insane! I have to dig trough files that have been packed and moved last year They want
Proof I am on social security disability
Proof that you don't get social security for children over the age of 18
Affidavit why I don't have Drivers License - Seriously my ID is from the damn DMV!
Proof she pays out of state at her school in MO
Proof she changed her address on record at the MO school to her AZ address

Yet the US Dept of Education for her to get financial aid only has you check a fucking box that you are a dependent and at her school just a form the parent signs that child is dependent. No wonder the AZ education system is so bad!

[Sunnyday]

Wow, what a cluster-bumble with that school residency. That is nuts.

Congrats on the continued scale drop! I see a couple of In&Out burgers in your future. ;)

[Suzanne]

Wow, what a cluster-bumble with that school residency. That is nuts.

Congrats on the continued scale drop! I see a couple of In&Out burgers in your future. ;)

Ohhhh actually going to Chuckbox!!! best burger's i have ever had aside from Kuma's Korner in Chicago. http://www.thechuckbox.com/ the guacamole bacon cheeseburger OMG

[Sunnyday]

Niiiccce! Guacamole & bacon sounds really yum!

[Suzanne]

Wed Back

Stiff arm
70x20
90x20
110x15
130x10 drop 90x8

Deadlifts - felt really heavy today
225x6
275x6
305x1
275x4
225x8

bb rows
185x15
205x12
225x10
245x10

Assisted pullups
50x15
40x12
30x10
20x7 drop 50x5

Reverse grip
75x10 full 4 count neg, 20 partials lower half 2 count neg, 30 count static halfway

[Suzanne]

kinda crazy! I am down another 1.2 today
140.5 :yep:
Looks like might be burger and Coldstone on Saturday and they have a new flavor ice cream Chocolate Hazelnut!!!!! OMG!!!!!!!!!!!!!!!

[freebirdmac]

kinda crazy! I am down another 1.2 today
140.5 :yep:
Looks like might be burger and Coldstone on Saturday and they have a new flavor ice cream Chocolate Hazelnut!!!!! OMG!!!!!!!!!!!!!!!

Great!! Two weeks in a row :D

Enjoy the treat :drool:

[Suzanne]

Great!! Two weeks in a row :D

Enjoy the treat :drool:

Actually the other was 2 weeks ago. I have to wait til Saturday to send J pics and weight then he will let me know if this weekend or next weekend.

Thurs Delts

10-8-6-4
10lb
10lb
12.5lb
12.5lb

Rack slides
65x15
85x12
95x12
115x6

db front raises
15x15
20x12
20x14
20x12

Lateral raise machine single side
45x15
60x15
60x12
60x12

[Suzanne]

Fri Arms

Vgrip
70x25
100x15
120x12
150x8 drop 100x8

Flex seated seat
195x15
210x12
240x15
270x12 drop 195x12

EZ curl overhead extension
70x12
80x10
80x10
90x10

Rope
60x12
60x12
60x12
60x12

db curls standing back & tris against flat side of preacher
20x15
25x12
25x15
30x15

Flex flat head curl
60x12
60x12
60x12
60x12

db hammer curl
15x15
20x15
20x15

[Sunnyday]

Excellent! Scale is cooperating on threads everywhere! Better post some pics of that coldstone.

[Suzanne]

Excellent! Scale is cooperating on threads everywhere! Better post some pics of that coldstone.

Got the go ahead from Jeremy tonite I get my burger and Coldstone!!! So tomorrow legs then FOOD!!!!!!!

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc6/255154_2095160186610_1473481020_32400450_5251212_n .jpg

[Sunnyday]

Yeah! Nothin' tops off a hard leg day better than a great cheat!

[Suzanne]

So Officially 12 weeks out wt 140.4 so 15-16 to make weight should be nice can lose about 1lbs a week and be 129 or so a week out which is about right with what I drop in water

Right now I am looking about where I was 7 weeks out last year so hoping won't have to get up to high in cardio. I think I would rather go this route which will end up 21 week of dieting and do less cardio and have more cheats :)

My waist and glutes went down 3/8 inch each this week But actually think lost a lot more in the areas between where we measure waist and butt cuz my shorts suddenly went from not being any looser than when i started to falling off

So pics are
21 weeks out start of prep 145.9
15 weeks out when switched to doing NAs 146.1
12 weeks out 140.4

[Suzanne]

Sat Legs

Leg ext
50x25
50x25
50x25
50x25

Hammerstrengthsquat (similar to freemotion)
210x15
250x15
290x15
330x15
395x10 drop 295x5 drop 195x5

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

Atlantis lying ham curl
60x20
75x15
90x10
90x10 drop 60x5

Lunges rear foot platform w db's
25 x 15
25 x 15
25 x 15

Pendulum leg press
4 plates x 15 left x 15 right x 15 both 1 1/2 reps
5 plates x 15 left x 15 right x 15 both 1 1/2 reps
5 plates x 15 left x 15 right x 15 both 1 1/2 reps

Inners 2 sets

Outers 2 sets

Donkey calf raises

Fun Fat Curl Bar (was just trying it out to see if we like it)
P5lq3QLpWAc

Went to Chuckbox had a guacamole Bacon Burger with Jalapeno jack Cheese then to Coldstone and got the Chocolate Hazelnut was sad cuz not like Nutella.

[Suzanne]

fun comparison
12 weeks out from each show

jr nats 2009 140.8
nats 2009 142.4
nats 2010 145.5
NAs 2011 140.4

[Suzanne]

Sun Back & Rear Delts

Assisted pullups
60x15
50x12
40x12
30x10

Cybex eagle row
100x15
120x12
140x12
160x10

Flex fitness lat pulldown
120x12
135x12
150x12
165x12

Seated dual cable row underhand alternating w static hold
25x12
25x12
25x12
25x12

Lat pulldown w big fat bar
70x15
85x15
100x12
100x12 drop 70x8

Hanging from pullup bars stretch

Rear delts on cable chest machine
10x15
10x15
10x20
10x15

The cool fat lat bar is at the end
LhHg4w6_w4g

[magsmalone]

Hey Suzanne! Glad to see that you set anew goal and are on track! You do some Serious training girl! I have been dreaming about your fudge!!! Lol

[Suzanne]

Hey Suzanne! Glad to see that you set anew goal and are on track! You do some Serious training girl! I have been dreaming about your fudge!!! Lol

Hi! Glad to see you back here! Gotta decide how much baking I am gonna do before the show or at least how much we are going to bring It always takes up tons of space

Tues

Posing with Dusty

Delts

10-8-6-4
10s
15s
15s
15s

Cable shoulder press lifefitness
#4x20
#6x15
#7x12
#8x10

Cable lateral raises one side at a time
20x12
20x12
20x12
20x12

Hammer strength shoulder press
90x15
110x15
130x12
150x10

Up & back
10x15
10x15
10x15
10x15

Wt already below what I was Saturday before the burger, ice cream and happy hippos :)

[Suzanne]

Weekly info and pics sent to Jeremy
Wt 140.0
down 0.4 from Saturday before cheat :)
down 3.2 form last week progress update

[Suzanne]

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
-- Vincent T. Lombardi

http://www.fitsuzanne.com/Images/Misc/DSC_5096.png

[freebirdmac]

Wow! The scale is really moving! :D

[Suzanne]

Wow! The scale is really moving! :D

Ya it finally decided to cooperate the last couple weeks. Funny thing is I am only down 5.5lbs from my start 9.5 weeks ago

Wed Back

Stiff arm
70x25
90x20
110x15
130x10 drop 90x10

Rackchins
BW x 12
BW x 12
Bw+25 x 9
Bw+35 x 9

Tbar row
+150x15
+175x15
+200x12
+225x8

Deadlifts
225x8
225x6
225x6

Cg pulldown
105x10
105x12
120x10

[Scott Stevenson]

fun comparison
12 weeks out from each show

jr nats 2009 140.8
nats 2009 142.4
nats 2010 145.5
NAs 2011 140.4

That's bad-ass, Suzanne. A lot more detail in your back (and hamstrings) - pretty clear you're much leaner this time 'round.

-S

[Michelle Brent]

I LOVE THAT LAT BAR!!! Golds New Haven has one and a ton of good back stuff!! needless to say back day is done there a lot!!:yep:
Looks like you are on track now!!! GOODIE!!!

[Suzanne]

That's bad-ass, Suzanne. A lot more detail in your back (and hamstrings) - pretty clear you're much leaner this time 'round.

-S

thanks!


I LOVE THAT LAT BAR!!! Golds New Haven has one and a ton of good back stuff!! needless to say back day is done there a lot!!:yep:
Looks like you are on track now!!! GOODIE!!!

I love fun stuff! That gym is actually an hour drive and we joined just cuz they have such fun stuff We only go there sat and sun sicne it is so far

yep finally on track and now I am ahead of where i usually am 11 weeks out so should be interesting to see how things progress

Thurs Chest

Hammer strength incline
50x20
90x15
140x15
180x12
230x8

Bodymaster press hands neutral
100x15
110x15
120x15
130x15

Pec deck
60x20
70x20
80x20
90x15

abductors 3 sets
adductors 3 sets

Calves 4 sets

[Suzanne]

Fri

Went for Active Release Therapy today She dug the f%#@ out of my front delts OMG did that hurt!!

Tricep pushdown straight bar
70x20
80x15
90x15
100x15

Single reverse grip
20x15
25x15
30x15
35x15

Hammer strength tri ext single side
40x12
50x12
60x10
70x6

Bent over cable tricep kickback with cables crossed
10x15
10x15
10x15
10x12

Two cable bicep curl (like freemotion but standing)
15x15
15x15
15x15
15x15

Strive preacher
50x10
50x10
50x10
50x10

Hammer strength dual bicep curl (one side at a time)
30x12
35x15
40x12
45x12

[Suzanne]

Sat Legs

Warmup & foam rolling

Leg ext
50x25
60x20
70x20
80x20

Safety bar squats
Bar x 12
Bar+50x12
Bar+70x12
Bar+90x12
Bar+110x9
Bar+130x8

Hack squat
90x15
180x12
180x12
180x12

Pendulum leg press single leg
2 plates x 20
4 plates x 15
4 plates x 15
4 plates x 15
5 plates x 12

Lying ham curl
80x20
100x20
120x15
140x8

Went to a Fit Club that Dusty holds there were like 30 or so people today talked about visualization and doing what it takes to reach goals

I think I am allergic to AZ I can't remember the last day I didn't feel crappy even before dieting either queasy, headache, stuffy head, can't breath, tired, exhausted and just feeling off and blah

[Suzanne]

Sun Back & Rear Delts

Stiff arm
60x20
70x15
80x15
80x12

Assisted pullups
50x10
50x10
50x10
50x8

Rackpulls
225x12
315x8
365x0
365x0
335x0
225x15
275x8
315x15

cg seated cable row
80x15
90x15
100x12

Startrac unilateral bent over row
60x15
90x12
105x10

Rear delts on cable chest
10x15
10x15
10x15

[Suzanne]

Yesterday finally got under 140 http://siouxcountry.com/images/smilies/1awesome.gifand still there today so it counts http://siouxcountry.com/images/smilies/rofl.gif(seems like FOREVER since I started at 145.9!)

[freebirdmac]

Yay!!!!
:beerbang:

[tifflex]

Congrats:yep:!

[Sunnyday]

Sub-140?!! Woo-hoo! Congrats, Suzanne:excited:!

[shankuan]

nice!!! Very happy that your body has started to move in the direction you wanted. Pays to be patient AND have a great coach on your side!

[Suzanne]

Yay!!!!
:beerbang:


Congrats:yep:!


Sub-140?!! Woo-hoo! Congrats, Suzanne:excited:!


nice!!! Very happy that your body has started to move in the direction you wanted. Pays to be patient AND have a great coach on your side!

thanks! things seem to be progressing nicely now. My conditioning is about where I have been at 6-7 weeks out so extremely happy about that. Maybe I can keep the every other week burger :yep:

Nationals 2009 6 wks out wt 136.6 vs now 11 wks out wt 139.6

[Sunnyday]

Dang, girl! Conditioning ahead of schedule, scale ahead of schedule, ANNNNNDDDD you definitely have added some quality muscle in all the right places! Back width looks awesome, even looks tons improved in the front (not that I thought it ever looked bad), and I know that's the shot you're most critical of.

Are you still posing with Dusty?

[Suzanne]

Dang, girl! Conditioning ahead of schedule, scale ahead of schedule, ANNNNNDDDD you definitely have added some quality muscle in all the right places! Back width looks awesome, even looks tons improved in the front (not that I thought it ever looked bad), and I know that's the shot you're most critical of.

Are you still posing with Dusty?

thanks! it'll be interesting to see how it all comes together and how much less cardio it will take. A much longer prep but easier each day

Yep went last tues and going again probably next tuesday. he wants me to get more ART and massage first since my chest/front dlets. traps so tight

[katt981]

GREAT pics! You're looking good! I'm glad you're ahead of schedule ;)

[freebirdmac]

Wow! Even without the tan you can see the difference! Very impressive!

[Suzanne]

GREAT pics! You're looking good! I'm glad you're ahead of schedule ;)


Wow! Even without the tan you can see the difference! Very impressive!

thanks!

[Suzanne]

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/247916_209484175753972_100000771731590_491622_5300 333_n.jpg

[Sunnyday]

thanks! it'll be interesting to see how it all comes together and how much less cardio it will take. A much longer prep but easier each day

Yep went last tues and going again probably next tuesday. he wants me to get more ART and massage first since my chest/front dlets. traps so tight

Definitely a big improvement to your posing (not that it was ever bad) - just that he seems to have taken your posing to the next level.

I was also thinking of getting more regular ART 'cause my delts & traps are all knotted up since about 4 weeks out from my show - and still haven't loosened up. I'm wondering how close to a show can you get deep tissue manipulation? Is there a point where it would negatively affect your appearance on stage, like a week out but no closer or do you think it doesn't matter?

[Suzanne]

Definitely a big improvement to your posing (not that it was ever bad) - just that he seems to have taken your posing to the next level.

I was also thinking of getting more regular ART 'cause my delts & traps are all knotted up since about 4 weeks out from my show - and still haven't loosened up. I'm wondering how close to a show can you get deep tissue manipulation? Is there a point where it would negatively affect your appearance on stage, like a week out but no closer or do you think it doesn't matter?

Prob a week Massages can make some people hold water so better safe than sorry

thanks I think he has really helped me get my back open better to not try so hard

Tues Delts

10-8-6-4
10
10
15
15

Smith press
+50x20
+70x15
+90x12
+110x12
+130x6

Smith press 21s
+50
+50
+50

Scot presses
15x20
20x20
25x20
30x15 drop 15x10

Lateral raise machine
45x15
60x10
45x15

[Suzanne]

Hottest day of the year and what? the f***ing AC decides to die!!! Could anything worse happen to someone who hates heat with a passion!!! And I have an hour of stepmill cardio to do in the non-AC house!!! I really can't find a single good thing about living in the state of AZ!

[Sunnyday]

What about lack of bugs? I'll bet it's too hot even for bugs. That could be a plus.

[Suzanne]

What about lack of bugs? I'll bet it's too hot even for bugs. That could be a plus.

Oh yes there are bugs FUCKING ROACHES!! in the damn house it's disgusting!

[Sunnyday]

EEEEEWWW! Roaches are a deal breaker. Sorry I was hoping the heat would fry 'em. Things are indestructible.

[Muscgrows]

EEEEEWWW! Roaches are a deal breaker. Sorry I was hoping the heat would fry 'em. Things are indestructible.
Desert roaches are huge and hardy.

[Suzanne]

EEEEEWWW! Roaches are a deal breaker. Sorry I was hoping the heat would fry 'em. Things are indestructible.


Desert roaches are huge and hardy.

They are! Huge and disgusting!!!! Chase tried to call them water bugs not giant fucking roaches blech!!! My single goal after this show get us the fuck out of this place!!!!

AC still not fixed did my hour of stepmill in the over 90 deg house thye are trying to tell us can't get to it today either and so chase is fighting with them to get it done

Bribed Christine to take me to gym last night while Chase waited for AC guy who finally got there at 7pm just to say needed compresser

Wed Back
Stiff arm
70x20
90x15
100x15
110x12 drop 70x8

wide neutral grip pulldown
120x12
135x10
150x10
165x10

bb row ss deadlifts
135x15 ss 135x12
155x12 ss 155x9
185x10 ss 185x8
185x10 ss 185x8

Seated cable row reverse grip
120x10
120x12
120x12
120x12

We know they won't be here for quite some time today so Christine and I are going to movies and the mall

[Suzanne]

AC finally fixed! When the guy was here fixing it the house was 97 deg http://siouxcountry.com/images/smilies/1nuts.gif Chase had to get stern with them to get it done today. the poor dogs and cats were just sprawled on the tile panting

We saw Green Lantern in 3D it was pretty good plus Christine works at the theater so we got free tickets We wnet to mall and movies to get some AC

I was 138.2 yesterday and it was my higher food day and today I was 137.0 from sweating lol I hope I stay there

the hour on the stepmill this morning in 90+ deg house wasn't as bad as I thought it would be since i had the fan blowing on me and i figured I would rather just get it done since I don't have issues getting dizzy if i do my cardio before meal 1

Thur chest

Lifefitness press
75x25
90x20
105x20
135x15

Hammer strength incline
90x20
140x15
180x12
230x8


Cable xover
40x15
40x15
40x15
40x15

[Sunnyday]

Woo hoo! Congrats on the 137! Sounds like you are still nicely ahead of schedule and that must feel good.

And congrats on getting the air fixed. Ours went up in smoke the week before Memorial Day weekend during a heat wave and finally got it fixed just days before my show! Shelled out 4 grand for a new unit. Suuuuckkked! But the minor bonus was I was dropping water hand over fist from all the sweating and therefore didn't need anything but a gentle dry out during peak week, LOL!

[Suzanne]

Woo hoo! Congrats on the 137! Sounds like you are still nicely ahead of schedule and that must feel good.

And congrats on getting the air fixed. Ours went up in smoke the week before Memorial Day weekend during a heat wave and finally got it fixed just days before my show! Shelled out 4 grand for a new unit. Suuuuckkked! But the minor bonus was I was dropping water hand over fist from all the sweating and therefore didn't need anything but a gentle dry out during peak week, LOL!

thank God it is a rental house so no money out of our pocket!! But I must say this put a spark under me to figure out how we can get out of here!

Fri Arms
vgrip
70x25
90x15
110x15
130x12
150x10 drop 100x10

Skull crushers
90x10
90x12
100x10
100x10 drop 45x15 partials

Lifefitess tricep ext
60x15
70x12
80x10
90x8

Cambered bar pressdown
70x10 4 count neg ss 70x20 partials 2 count neg ss static hold halfway down 30 count

db curls back against preacher
20x15
25x15
30x12
35x10

Hammer strength preacher
45x12
55x12
65x10
75x6 drop 45x6

Cambered bar curl
35x10 4 count neg ss 35x20 partials 2 couny neg ss static hold halfway up 30 count

I get my burger and ice cream and happy hippos today!!! yeah!!!

Talked to Jeremy and he wants to treat this as if it is the last bodybuilding show ever and make sure I am conditioned conditioned conditioned!! And no question that we bring my best ever!

So glad to see such a great turnout of FBBers at Tampa!!! and they brought it!!

[Sunnyday]

Killer WO - as usual.

Glad the house is a rental. Sounds like you're ready to move onward & upward.

CONGRATS on the cheat - you definitely earned it!!

LOOOOVVVVE Jeremy's plan! No doubt you'll nail your conditioning with that kinda game plan. :D :D :D

[Suzanne]

Sat Legs

Leg ext
50x25
60x20
70x20
80x20

Pendulum leg press - single leg
4 plates x 15
6 plates x 15
8 plates x 12
10 plates x 8 then x 15 w both legs

Sissy squats
bw+25lb plate x 12
bw+25lb plate x 12
bw+25lb plate x 12
bw+25lb plate x 12

Nebula leg press
10 plates x 20
12 plates x 15
14 plates x 12
16 plates x 9
All sets all reps DEEP

Nebula leg press
10 plates x 10 4 count neg w pause at bottom ss 30 half reps
OMFG!!!!! Ouch!!!

Lunges db
rear foot on platform (using rear leg) ss smith sumo/plie squats
30x15 ss +90x15
30x15 ss +180x12
30x15 ss +180x15

Glute ham raise (plate loaded) ss lying ham curl
20x15 ss 75x12
20x15 ss 75x12
20x15 ss 75x12

Went to Chuckbox for a burger, had some Happy Hippo's, FF Ice Cream and we went to see Kung Fu Panda 2

[musclemilf]

Sat Legs

Leg ext
50x25
60x20
70x20
80x20

Pendulum leg press - single leg
4 plates x 15
6 plates x 15
8 plates x 12
10 plates x 8 then x 15 w both legs

Sissy squats
bw+25lb plate x 12
bw+25lb plate x 12
bw+25lb plate x 12
bw+25lb plate x 12

Nebula leg press
10 plates x 20
12 plates x 15
14 plates x 12
16 plates x 9
All sets all reps DEEP

Nebula leg press
10 plates x 10 4 count neg w pause at bottom ss 30 half reps
OMFG!!!!! Ouch!!!

Lunges db
rear foot on platform (using rear leg) ss smith sumo/plie squats
30x15 ss +90x15
30x15 ss +180x12
30x15 ss +180x15

Glute ham raise (plate loaded) ss lying ham curl
20x15 ss 75x12
20x15 ss 75x12
20x15 ss 75x12

Went to Chuckbox for a burger, had some Happy Hippo's, FF Ice Cream and we went to see Kung Fu Panda 2


Ouch! Your glutes must be sore today.

Glad to see things coming together!

[Sunnyday]

Killa leg WO! Leg presses hurt just reading about 'em. Well earned cheat fo sho!

How was Kung Fu Panda 2?

[Suzanne]

Ouch! Your glutes must be sore today.

Glad to see things coming together!


Killa leg WO! Leg presses hurt just reading about 'em. Well earned cheat fo sho!

How was Kung Fu Panda 2?

Thanks! legs nice and hurting!!

Kung Fu Panda was good :)

Sun

Got some ART on back, chest, delts - ouch ouch ouch!!!

Back & Rear Delts

Stiff arm
60x20
70x20
80x15
90x15

wide neutral grip seated cable row
100x15
110x15
120x12
130x12

Dual cable lat pulldown altternating w static hold
30/side x 15
40/side x 12
50/side x 10
50/side x 10

Standing cg low cable row
80x20
100x15
100x15
100x15

db deads
60x12
70x12
80x10
80x9

Rear delts on cable chest press
10x15
10x15
10x15
10x15 drop 5x15

nice and sore form yesterday's leg WO

[Suzanne]

Mon off from lifting went to see Mr Poppers Penguins - living the life I would want snow in the house and penguins!!!! Christine works at the theater so we go when se can get free tickets http://siouxcountry.com/images/smilies/biggrin.gif

Tues

Posing practice with Dusty. He said I am getting better and more natural but I still think too much and try too hard. Also said I am getting tighter yay!

delts

Lifetime fitness delt press facing in
45x20
75x20
120x20
150x15
180x15
210x10 drop 90x10

Db laterals
25x15
25x15
25x15
25x15

Rack slide
65x25
75x19.5
85x18
95x11

Scot presses
15x20
20x15
20x15
20x15

My dogs are lucky I love them! walk at 10pm still 100 degrees http://siouxcountry.com/images/smilies/1nuts.gif

And 137.7 (was 137.5 Sat AM before burger, ice cream, happy hippos, mike and ike's)

[Suzanne]

It's been 5 weeks since we re-grouped and decided to switch to North Americans. In that time I am down 9.6lbs http://siouxcountry.com/images/smilies/rjpbuw-1.gif http://siouxcountry.com/images/smilies/rjpbuw-1.gif http://siouxcountry.com/images/smilies/rjpbuw-1.gif and went to Chuckbox for burgers, had ice cream and Happy Hippos 3 times

I have never been in this condition at 9 weeks out so super excited to see final condition!!

5-25-11 wt 146.9
6-29-11 wt 137.3

[katt981]

WOW! you look so good! Did you do something differently in the diet/cardio?

[Suzanne]

When roadblocks continually get thrown in front of you most times it means dig deep go over or around or through them but I am realizing that if one keeps getting roadblocks on same path it just might be time to sit back and look at why. this happened with my prep for USAs nothing and i mean nothing was going right then 5 weeks ago we regrouped and decided not to fight for USAs but to change to North Americans and in retrospect it is a much better show for my physique and ever since we made that decision my body is responding.

I am also getting issue after issue trying to get things together to go to the community college as I was going to do nutrition and strength training degree but as I reflect I realize my heart is really in going back to teaching Montessori. I have a Primary Certification and am considering Elementary training. I realize I lean toward personal training more because it would be easier to do that while competing but the only job I have had that my hear was fully in was when I taught Montessori. I have also done personal training after being laid off and computer programming.And many times I let my disability (legally blind) interfere with decisions.

Just my rambling on whether roadblocks should be barreled through or just maybe they mean there is a better path...

[freebirdmac]

Sometimes you barrel through, sometimes you take a different path. The impossible task is knowing when to do which. It's awesome you took a different path and are going to Nationals. I mean just look at you!! Isn't sliced beyond ripped? Which ever is the most conditioned, you're looking at that!

For the job, you gotta go with your heart. How could one not be happiest doing what the heart loves?

[Sunnyday]

Cowabunga, Suzanne! Lookie you!! I am so totally psyched for you to be at this point so far out from YOUR show! And I mean it, this show IS YOURS! It even shows in your facial expression in the updated pics, you got this. I mean I got tears in my eyes seeing the updates. Like freebird said, you are like sliced - and diced - and you don't even have the set of Ginsu knives yet! Wow.

'Bout the job, agree with freebird. Go where your heart is. Life is short. Earn a living doing something you love.

[Suzanne]

WOW! you look so good! Did you do something differently in the diet/cardio?

Thank you! Yes we changed everything. Dropped cardio lower since 5 more weks of prep then redid diet


Sometimes you barrel through, sometimes you take a different path. The impossible task is knowing when to do which. It's awesome you took a different path and are going to Nationals. I mean just look at you!! Isn't sliced beyond ripped? Which ever is the most conditioned, you're looking at that!

For the job, you gotta go with your heart. How could one not be happiest doing what the heart loves?


Cowabunga, Suzanne! Lookie you!! I am so totally psyched for you to be at this point so far out from YOUR show! And I mean it, this show IS YOURS! It even shows in your facial expression in the updated pics, you got this. I mean I got tears in my eyes seeing the updates. Like freebird said, you are like sliced - and diced - and you don't even have the set of Ginsu knives yet! Wow.

'Bout the job, agree with freebird. Go where your heart is. Life is short. Earn a living doing something you love.

I think I was just thinking today that not everything is an obstacle that i meant to be overcome sometimes it is to let us know maybe we are on the wrong path and there is nothing wrong with regrouping and changing. the school thing it isn't big obstacles at all but i think just there to have me sit back and REALLY think about what i want. Not to go the easy route which would be personal training cuz I could make own hours, take off when doing shows etc but as much as i LOVE training and talking aobut diet etc it isn't me for a full time job it doesn't call me. Yet when I taught I actually interviewed the schools because I was looking for the right place rather than just looking for a job. When i was a programmer it was different id dint' really have a desire to be in certain industry it was just I do c++ and need a job. But when doing teaching I could have tlaked for hours at the interview about philosophy of the school etc anywayway done diet rambling...

More Arizona excitement - Scorpion in my bedroom! Luckily already dead One of the cats may have attacked it.

Wed Back

Stiff arm
70x20
90x20
110x15
130x12 drop 90x10 drop 60x10 2 count at contraction

Deads
225x4
225x6
Really really heavy today!!
225x6
225x8
225x6

Assisted pullups
50x15
40x12
40x10
40x10

Hammer strength high row
140x15
180x12
230x10

Reverse grip pulldown 1 1/2 reps
75x12
75x12
75x12

[Kim McGuire]

i like your mindset Suzanne! glad to see you're in a much better place for NA's. it's showing in your physique very quickly! good work! :yep:

[The Prodigy]

When roadblocks continually get thrown in front of you most times it means dig deep go over or around or through them but I am realizing that if one keeps getting roadblocks on same path it just might be time to sit back and look at why. this happened with my prep for USAs nothing and i mean nothing was going right then 5 weeks ago we regrouped and decided not to fight for USAs but to change to North Americans and in retrospect it is a much better show for my physique and ever since we made that decision my body is responding.

I am also getting issue after issue trying to get things together to go to the community college as I was going to do nutrition and strength training degree but as I reflect I realize my heart is really in going back to teaching Montessori. I have a Primary Certification and am considering Elementary training. I realize I lean toward personal training more because it would be easier to do that while competing but the only job I have had that my hear was fully in was when I taught Montessori. I have also done personal training after being laid off and computer programming.And many times I let my disability (legally blind) interfere with decisions.

Just my rambling on whether roadblocks should be barreled through or just maybe they mean there is a better path...

As you know I have been teaching for 14 years and I think it is THE BEST and most rewarding career their is, but it comes with it's challenges these days. Let me know if their is anyway I can help you in your endeavors.

I thought you couldn't work cause if you made to much money you wouldn't get your disability from the state? I am confused...is this different in AZ?

[Suzanne]

As you know I have been teaching for 14 years and I think it is THE BEST and most rewarding career their is, but it comes with it's challenges these days. Let me know if their is anyway I can help you in your endeavors.

I thought you couldn't work cause if you made to much money you wouldn't get your disability from the state? I am confused...is this different in AZ?

It is for down the road. I don't not work to get disability I get disability because I was laid off from programming a few years back. It's not like I want to sit around and do nothing and collect social security; situations got me here and financially and transportation wise it was better to not work for awhile. I could have never worked and sat around collecting disability but that isn't what I want to do. If I make too much Christine won't qualify for financial aid. She will be done in 2 years. If I were to go back to get Montessori elementary it is at least 2 years before I am done. If I stay at primary I would want to go back and review all my materials I haven't taught since '97 and would not look here in AZ. My first goal is to help Chase find a job NOT in AZ plus here I have ZERO transportation options making any job nearly impossible.

[The Prodigy]

It is for down the road. I don't not work to get disability I get disability because I was laid off from programming a few years back. It's not like I want to sit around and do nothing and collect social security; situations got me here and financially and transportation wise it was better to not work for awhile. I could have never worked and sat around collecting disability but that isn't what I want to do. If I make too much Christine won't qualify for financial aid. She will be done in 2 years. If I were to go back to get Montessori elementary it is at least 2 years before I am done. If I stay at primary I would want to go back and review all my materials I haven't taught since '97 and would not look here in AZ. My first goal is to help Chase find a job NOT in AZ plus here I have ZERO transportation options making any job nearly impossible.

Move back to IL! There are TONS of montessori jobs available. I have tons of connections in that area. Transportation would be easy too.......

So how would going El Montessori be different from the certification you already have to teach montessori?

[Suzanne]

And the point of the post about jobs and school was not what am I doing next week for a job. I was about to spend time and money taking classes for a strength and nutrition degree and there have been one issue after another trying to get the school shit settled which caused me to wonder why. Why so many issues and when I thought about ti, they were to tell me I have no interest in working as a trainer so why spend all that time and money to get that degree.

I was looking into taking classes or something cuz I am bored as shit trapped at home 24 hours a day and it's making me crazy!

So any actually employment is down the road a bit.

[The Prodigy]

And the point of the post about jobs and school was not what am I doing next week for a job. I was about to spend time and money taking classes for a strength and nutrition degree and there have been one issue after another trying to get the school shit settled which caused me to wonder why. Why so many issues and when I thought about ti, they were to tell me I have no interest in working as a trainer so why spend all that time and money to get that degree.

I was looking into taking classes or something cuz I am bored as shit trapped at home 24 hours a day and it's making me crazy!

So any actually employment is down the road a bit.

Can you take classes online? There are TONS of online universities that offer them in education. If you find a night class at the local college you would then be able to take 2 classes at a time!

You are great with website design, maybe you can start designing websites for competitors? Make some extra cash?

[Suzanne]

Move back to IL! There are TONS of montessori jobs available. I have tons of connections in that area. Transportation would be easy too.......

So how would going El Montessori be different from the certification you already have to teach montessori?

My current is Primary which is 3-6
Elementary is either a 6-9 classrom or a 9-12

I really love the 3-6 curriculum which includes geography (most Mostessori children who have done all 3 years can pretty much name and map every country in the world. Most high shcool graduates can't do that), biology (parts of the plants/animals), Math thru multiplication/division, squaring, cubing, binomials etc My one consideration here and maybe i just need and assistant that works well with me is being color blind there are not only color materials but separating and grading colors lightest to darkest (attached pic) which i cannot do or demonstrate. Also I can't see well enough to see if child that age say is looking red maybe a fever and or across playground doing something they shouldn't; maybe these are just things I need to figure out how to get around.

http://gmmontessori.org/imgs/curriculum/sensorialskills.jpg


I would LOVE to go back to Illinois!!!

[Suzanne]

Can you take classes online? There are TONS of online universities that offer them in education. If you find a night class at the local college you would then be able to take 2 classes at a time!

You are great with website design, maybe you can start designing websites for competitors? Make some extra cash?

I was looking into online. That was what I was going to do for nutrition and stregth training starting after North Americans
Anatomy & Physiology
Intro to Fitness Profession
Nutrition
Exercise Physiology

[The Prodigy]

My current is Primary which is 3-6
Elementary is either a 6-9 classrom or a 9-12

I really love the 3-6 curriculum which includes geography (most Mostessori children who have done all 3 years can pretty much name and map every country in the world. Most high shcool graduates can't do that), biology (parts of the plants/animals), Math thru multiplication/division, squaring, cubing, binomials etc My one consideration here and maybe i just need and assistant that works well with me is being color blind there are not only color materials but separating and grading colors lightest to darkest (attached pic) which i cannot do or demonstrate. Also I can't see well enough to see if child that age say is looking red maybe a fever and or across playground doing something they shouldn't; maybe these are just things I need to figure out how to get around.

http://gmmontessori.org/imgs/curriculum/sensorialskills.jpg


I would LOVE to go back to Illinois!!!

Well than get ur booty back here! I know a gym you can train at and a good ART doctor! LOL!!!

I can easily get you a job teaching here. My best friend runs the Montesorri school in Lincolnshire. I also have a friend who is head teacher at the one in Arlington Heights. I think because their will be so many other teachers in the room with you that you won't have a problem as long as you communicate to them what you are NOT able to see regarding distance and colors. You can tell if something is darker vs lighter enough to sorta know if a child is right or wrong! In many of the schools you co-teach so that would be easy!

If you look online their are many online universities that offer teaching programs for certification. So even if you have to do it all online that would be okay! Google search it! You will surprised how many schools there are!

[Sunnyday]

Suzanne, in reading through all this I am wondering whether you would consider (further down the road of course) a job as an administrator, such as an assistant principal or even in curriculum development. Of course you would need to get your foot back in the door but it seems Gail has that all figured out for you. As a former teacher myself, there are just too many blah people in administrative/leadership positions in education and you are obviously very passionate about teaching philosophy. I would suggest summer-only curriculum writing jobs as well, especially with your computer savviness - and the ones offered through my school district paid VERY well. These are all areas where you wouldn't need to directly assess things such as color identification, yet still have lots of contact with the kids.

Not sure how Montessori works, but I do know first hand that in the public school system, teacher shortage areas do offer FREE teacher certification courses at local community colleges. I was hired right out of the chemistry industry and the high school that hired me gave me a provisional certification, then I took the certification courses and the NTE to complete the requirements for the state certification.

[Sunnyday]

About the scorpion in the house - deal breaker, dead or alive. Kudos to the cat(s), but we gotta move you back north that is just eeeeewww! Dang. Makes my skin crawl just thinking about it.

[Suzanne]

Well than get ur booty back here! I know a gym you can train at and a good ART doctor! LOL!!!

I can easily get you a job teaching here. My best friend runs the Montesorri school in Lincolnshire. I also have a friend who is head teacher at the one in Arlington Heights. I think because their will be so many other teachers in the room with you that you won't have a problem as long as you communicate to them what you are NOT able to see regarding distance and colors. You can tell if something is darker vs lighter enough to sorta know if a child is right or wrong! In many of the schools you co-teach so that would be easy!

If you look online their are many online universities that offer teaching programs for certification. So even if you have to do it all online that would be okay! Google search it! You will surprised how many schools there are!

Ya we sure miss xsport and Julia for massages and all our tanning points lol and of course Kuma's and Lou's!!! It is definitely one of the areas we will search for new positions for Chase. Plus Christine would really like to get into teaching in Illinois schools when she is done with her biology degree.

Ya some Montessori schools have co-teachers but for sure if not then you have an assistant so would just have to work it out. It never really was a problem the years I did teach except for the box with all the colors to sort and order by shade. Never ran into an issue of not seeing if a child was hurt across the playground etc more of me worrying about things that haven't happened yet (bad I know)

For Montessori Elementary I would have to attend a program in person but it can be done over multiple summers unless I can get an expection based on how many units of coursework I have and experience I would need to finish Bachelors. Hopefully they might waive since the degree doesn't even have to be in education or early childhood. But if necessary that part I can do online


Suzanne, in reading through all this I am wondering whether you would consider (further down the road of course) a job as an administrator, such as an assistant principal or even in curriculum development. Of course you would need to get your foot back in the door but it seems Gail has that all figured out for you. As a former teacher myself, there are just too many blah people in administrative/leadership positions in education and you are obviously very passionate about teaching philosophy. I would suggest summer-only curriculum writing jobs as well, especially with your computer savviness - and the ones offered through my school district paid VERY well. These are all areas where you wouldn't need to directly assess things such as color identification, yet still have lots of contact with the kids.

Not sure how Montessori works, but I do know first hand that in the public school system, teacher shortage areas do offer FREE teacher certification courses at local community colleges. I was hired right out of the chemistry industry and the high school that hired me gave me a provisional certification, then I took the certification courses and the NTE to complete the requirements for the state certification.


About the scorpion in the house - deal breaker, dead or alive. Kudos to the cat(s), but we gotta move you back north that is just eeeeewww! Dang. Makes my skin crawl just thinking about it.

Not sure I am the admin type I don't like managing people lol Montessori doens't do curriculum in the tradition sense of the word. There are the Montessori materials that have been in place sicne the beginning and each child or small groups are given individual lessons. there is also a lot of children learning form other children and self learning. In a Montessori classroom the teacher is more of an observer and comes in as the child needs them.

Ya the scorpion has me creeped out afraid I will find one in my shoes

So I think what I am going to do after North Americans and the new school years starts is find a Montessori School to volunteer at that Chase can drive me to and pick me up once or twice a week. Get me back familiar with all the materials and order etc Hopefully one with elementary also so i can see if that level is what I would like to pursue.

Also look into onine BA/BS degrees that I could take a class or so. And go from there. I need to find a degree that I don't need to take a shit ton. All my course work is in computer science but that would be very difficult to complete since I haven't done calculus in YEARS! and many schools make you retake math course if been too long. So maybe an online liberal studies that i can "make up a degree"

Thur Chest

Lifetime fitness press
60x25
90x20
120x20
150x12
165x12 drop 90x10

Csble xover
40x15
40x15
40x15
40x15

Hammer strength incline
140x10
140x10
140x15
140x15 drop 90x10

[The Prodigy]

Ya we sure miss xsport and Julia for massages and all our tanning points lol and of course Kuma's and Lou's!!! It is definitely one of the areas we will search for new positions for Chase. Plus Christine would really like to get into teaching in Illinois schools when she is done with her biology degree.

Ya some Montessori schools have co-teachers but for sure if not then you have an assistant so would just have to work it out. It never really was a problem the years I did teach except for the box with all the colors to sort and order by shade. Never ran into an issue of not seeing if a child was hurt across the playground etc more of me worrying about things that haven't happened yet (bad I know)

For Montessori Elementary I would have to attend a program in person but it can be done over multiple summers unless I can get an expection based on how many units of coursework I have and experience I would need to finish Bachelors. Hopefully they might waive since the degree doesn't even have to be in education or early childhood. But if necessary that part I can do online





Not sure I am the admin type I don't like managing people lol Montessori doens't do curriculum in the tradition sense of the word. There are the Montessori materials that have been in place sicne the beginning and each child or small groups are given individual lessons. there is also a lot of children learning form other children and self learning. In a Montessori classroom the teacher is more of an observer and comes in as the child needs them.

Ya the scorpion has me creeped out afraid I will find one in my shoes

So I think what I am going to do after North Americans and the new school years starts is find a Montessori School to volunteer at that Chase can drive me to and pick me up once or twice a week. Get me back familiar with all the materials and order etc Hopefully one with elementary also so i can see if that level is what I would like to pursue.

Also look into onine BA/BS degrees that I could take a class or so. And go from there. I need to find a degree that I don't need to take a shit ton. All my course work is in computer science but that would be very difficult to complete since I haven't done calculus in YEARS! and many schools make you retake math course if been too long. So maybe an online liberal studies that i can "make up a degree"

Thur Chest

Lifetime fitness press
60x25
90x20
120x20
150x12
165x12 drop 90x10

Csble xover
40x15
40x15
40x15
40x15

Hammer strength incline
140x10
140x10
140x15
140x15 drop 90x10

I am VERY proud of you for making this decision. I can't wait to hear about your volunteer experiences and how things have changed since you left teaching. Know that I am here to support you in anyway I can!

[Suzanne]

I am VERY proud of you for making this decision. I can't wait to hear about your volunteer experiences and how things have changed since you left teaching. Know that I am here to support you in anyway I can!

Nothing should have really changed as long as the school is true Montessori and if it isn't then I would look for another

Fri Arms

Vgrip
70x25
90x20
110x20
130x15

Single reverse grip
30x12
35x12
35x12
35x12

Lifefitness tricep extension
75x15
90x15
105x12
120x8

Dual cable tricep ext
10x15
12.5x12
12.5x12
12.5x12

Low dual cable curl
15x20
20x15
25x12
25x6 drop 15x6

Cambered bar
60x12
60x12
60x10
60x12

Curl to behind head on lat pulldown
30x12
30x15
30x12
30x12

[The Prodigy]

Nothing should have really changed as long as the school is true Montessori and if it isn't then I would look for another

Fri Arms

Vgrip
70x25
90x20
110x20
130x15

Single reverse grip
30x12
35x12
35x12
35x12

Lifefitness tricep extension
75x15
90x15
105x12
120x8

Dual cable tricep ext
10x15
12.5x12
12.5x12
12.5x12

Low dual cable curl
15x20
20x15
25x12
25x6 drop 15x6

Cambered bar
60x12
60x12
60x10
60x12

Curl to behind head on lat pulldown
30x12
30x15
30x12
30x12

Kids have changed, parenting has changed, the economy has taken a tool on the way parents are raising kids, much more multicultural world we live in. I don't mean the curriculum has changed...I mean the world around us!

[Suzanne]

Kids have changed, parenting has changed, the economy has taken a tool on the way parents are raising kids, much more multicultural world we live in. I don't mean the curriculum has changed...I mean the world around us!

Ah gotcha. Montessori has always been very multi-cultural, at least in my teaching experience and the children in school with Christine. I had many Japanese, Indian, Filipino etc children in my classes. Parents who use TV and video games as babysitters certainly affect children in a very bad way.

[The Prodigy]

Ah gotcha. Montessori has always been very multi-cultural, at least in my teaching experience and the children in school with Christine. I had many Japanese, Indian, Filipino etc children in my classes. Parents who use TV and video games as babysitters certainly affect children in a very bad way.

That and with RTI and Special Ed being full inclusion you will see that in Montessori as well now!

[Suzanne]

That and with RTI and Special Ed being full inclusion you will see that in Montessori as well now!

I don't know about other states but CA has had full inclusion for disabled at least since I was in preschool so 1969. I always was in the regular classroom as were all the other kids I knew of with different disabilities. I just had large print books provided.

[Suzanne]

Sat Legs

Leg ext
50x25
60x20
70x20
80x20

Verticle leg press
4 plates x 20
6 plates x 20
8 plates x 15
10 plates x 12
10 plates x 12 drop 6 plates x 10

Hammer strength squat (like freemotion squat)
215x15
255x15
295x15
335x12

Pendulum leg press single leg
4 plates x 20
6 plates x 15
4 plates x 20
4 plates x 20 then both legs x 12 w 3 count pause before pressing

Ham curl with ankle strap hooked to low cable laying over ball
35x12
25x10

Precor seated ham curl
80x15
90x15
100x15

Stiff leg deadlift
145x10
145x10
145x10

Glute ham raise
25x10

[Suzanne]

Sun Back

Assited pullups alternate neutral grip and wide grip every other set
50x15 neutral
50x15 wide
50x12 neutral
50x12 wide
50x12 neutral
50x12 wide

Leaning back pullup row thing ss standing dual cable high row
15 ss 20x15
15 ss 20x15
15 ss 20x15
15 ss 20x15

Reverse grip pulldown
115x12
130x12
130x12
145x12

db rows
70x12
80x10
100x10

Rear delts on small cable system pully at top crossing cables
10x20
15x20
15x20
15x20

Hyperextensions
15
12
12
12

[The Prodigy]

I don't know about other states but CA has had full inclusion for disabled at least since I was in preschool so 1969. I always was in the regular classroom as were all the other kids I knew of with different disabilities. I just had large print books provided.

Yes but when you taught before children were not diagnosed with autism, on the PDD spectrum and children who were diagnosed as severely ED, LD and BD were not in the regular classroom full time. All this has come down the pipeline with the no child left behind laws and full inclusion. More children have special needs than ever before and more are being diagnosed each day. When I talk disabilities I don't just mean physical.....

[Suzanne]

Yes but when you taught before children were not diagnosed with autism, on the PDD spectrum and children who were diagnosed as severely ED, LD and BD were not in the regular classroom full time. All this has come down the pipeline with the no child left behind laws and full inclusion. More children have special needs than ever before and more are being diagnosed each day. When I talk disabilities I don't just mean physical.....

Actually I had a child with autism in one of my classes and at the school i did my internship we had a few with LD. Montessori has worked really well with many children with learning disabilities since it is so individualized and everything is concrete to abstract all the materials children work with started at 2.5 yrs go left to right top to bottom as a readiness for reading even though the material has nothing to do with reading per se quite interesting how it all works :) I am sure there are even more now

bought airline tix for NAs!!

Had another great posing session with Dusty. I am so glad I am doing this my confidence level will be so muh better and I will seem much more relaxed on stage and i know i will present my physique as best as i can.

Dusty said I looked tighter than last tues and askedhow much i dropped which was so great to here since I went up a lb http://siouxcountry.com/images/smilies/smile.gif

Tue Delts

10-8-6-4
10s
10s
15s

Db presses
30x20
40x15
50x12
60x10

db front raises
12.5x15
20x12
20x12
20x12

Upright row using strive preacher curl
25x20
35x20
45x20
55x20

Lifefitness shoulder press
60x10 4 count neg, 60x20 partials 2 count neg, static hold halfway 15 count

[Suzanne]

Update to J today
wt 136.5 steadily dropping rumor has it it's burger time again this Saturday!!!!
Waist down another 1/4 inch

[Sunnyday]

Waist down a quarter inch?! HOLLA! Super happy for you if you get that burger when you want it...and maybe even some happy hippos thrown in the mix.

[Suzanne]

Waist down a quarter inch?! HOLLA! Super happy for you if you get that burger when you want it...and maybe even some happy hippos thrown in the mix.

Thanks!

Oh yes if there is burger there will be Happy Hippos, Beunos, and ice cream. Gotta stay with what has worked :yep:

[Sunnyday]

A well-rounded cheat, hitting all the major junk groups, LOL! Most excellent!

[Suzanne]

A well-rounded cheat, hitting all the major junk groups, LOL! Most excellent!

Exactly!! :yep:

Wed Back

Stiff arm
70x20
90x15
110x15
130x7 drop 90x8

Deads
225x6
275x7
275x4
285x5
300x3
225x6

Tbar row cg
+125x15
+150x12
+200x10
+200x10

Strive lat pulldown
90x12
115x9
115x10
115x10

Extreme stretch hanging from pullup bar

[Suzanne]

Little bit of last nights back WO
azoLFJ5HDmg

Update and comparison pics
Left last year 4 weeks out wt 134.7
Right 8.5 weeks out 136.5

[Sunnyday]

Tiiiiiiight! :D

[shankuan]

Looking really good Suzanne and with 8+ weeks to go at that! Keep doing what you are doing! Things are coming together!

[freebirdmac]

Leaner, more muscular, better posing... you are on a roll!

[katt981]

Looks GREAT!

[Cdimeo]

you look phenomenal! Your shape is perfect.

[Suzanne]

Tiiiiiiight! :D


Looking really good Suzanne and with 8+ weeks to go at that! Keep doing what you are doing! Things are coming together!


Leaner, more muscular, better posing... you are on a roll!


Looks GREAT!


you look phenomenal! Your shape is perfect.

Thank you!!I am really excited. I think adding my posing practice with Dusty will really help my presentation. I think I will be at a whole new level of conditioning. Can't wait to see how the next 8 weeks unfold!!

Thur chest & Hamstrings

Hammer strength incline
90x20
140x20
180x15
240x12
270x8

Pec deck
60x20
70x20
80x20
90x15

Lifefitness press
120x20
150x20
180x15
210x10 drop 120x8

Hammer strength seated curl
45x20
70x12
70x15
70x12

Glute ham raise on lat pulldown
30x12
30x12
30x12
30x12

[Suzanne]

Fri Arms

Cambered bar pressdown
70x25
90x15
110x12
140x10 drop 90x8

Single reverse grip
30x15
35x12
35x12
35x12

Flex seated dip
210x15
240x12
285x15
330x15

Rope
60x15
60x15
60x12
60x12

Cambered bb curl
50x15
60x12
80x9
100x6 drop 50x5

db hammer curls
15x20
20x20
25x12
25x12

21s cambered bar
40
40

Tomorrow i get my burger, happy hippos and frozen yogurt

[Suzanne]

Waist down another 3/8 this week and glutes 1/4 http://siouxcountry.com/images/smilies/woohoo.gif

Bodybuilding is all about improving each year. Bringing a better package each time you compete whether it's bigger, better conditioning, better presentation. Bodybuilding is a journey. I am so excited to know I am bringing improvements not only in my physique but also my presentation. No matter what the judges decided I know i will be much improved this year and that I gave 100% I have such a great team supporting and helping me: Chase my biggest fan and best fried and love of my life, who will sacrifice anything to help me reach my goals; Jeremy for nutrition and training; Dusty for posing.

8 weeks!!! I am excited and ready to kill it in Cleveland!

[swingslammer]

Wow, I like the latest turn in your attitude....you are going to kill it!

[sassy69]

Suzanne .. I look forward to watching you dial in every time!

[Suzanne]

Wow, I like the latest turn in your attitude....you are going to kill it!


Suzanne .. I look forward to watching you dial in every time!

Thanks :)

Sat Legs

Leg ext
50x25
60x25
70x25
80x25

Nebula leg press
10 plates x 20
12 plates x 15
14 plates x 15
16 plates x 12
18 plates x 10

Smith squats 1 1/2 reps
+90x12
+90x12
+90x12
+90x12

Pendulum leg press ss other pendulum leg press
380x12 ss 270x12
380x12 ss 270x12
425x12 ss 315x12
470x10 ss 360x12

Leg ext
50x100

SdCmyB5bLPU

After the WO went to get some ART done then time to EAT!

Went to
Chuckbox for my great big juan guacamole bacon pepperjack green chili burger, couple onion rings
World Market for some Happy Hippo's
Yogurtology for oatmeal cookie & cookie and cream yogurt with nutella, caramel turtles and oreo on top Gotta thank AnaC for turning us on to this place!!!!!!!

[Sunnyday]

Killer leg WO followed by a cheat to be respected! Rocked my world just reading about it all.

[Suzanne]

Killer leg WO followed by a cheat to be respected! Rocked my world just reading about it all.

Cheat was delicious!

sun Back

Stiff arm on dual cable
15x20
20x15
20x15
20x15

Db rows
100x12
115x10
125x10
140x6
150x8

Nautilus nitro lat pulldown
110x15
125x12
125x12
140x12

Rackpulls
225x12
245x10
225x12
225x12

Reverse pec deck ( leaning arched back for upper inner back) ss bent over db rear laterals ss rope pulls
40x15 ss 15x13 ss 60x12
40x15 ss 15x13 ss 60x12
40x15 ss 15x13 ss 60x12

[musclemilf]

Cheat was delicious!

sun Back

Stiff arm on dual cable
15x20
20x15
20x15
20x15

Db rows
100x12
115x10
125x10
140x6
150x8

Nautilus nitro lat pulldown
110x15
125x12
125x12
140x12

Rackpulls
225x12
245x10
225x12
225x12

Reverse pec deck ( leaning arched back for upper inner back) ss bent over db rear laterals ss rope pulls
40x15 ss 15x13 ss 60x12
40x15 ss 15x13 ss 60x12
40x15 ss 15x13 ss 60x12

:hypno: Hoooly Moly

The most I can get with DB rows is 75#s....on a GOOD day.

You're looking great too, btw!! :yep:

[Sunnyday]

x2. That is some serious poundage you are moving! Must feel great to know how far you've come. :)

[katt981]

I looked at our World Market here and they don't carry them :mad:

Maybe I'll have to order on-line!

[Jodie]

Hey Suz....I know you don't stay at the host hotel....where did you guys book?
I am searching.

[Suzanne]

x2. That is some serious poundage you are moving! Must feel great to know how far you've come. :)

Thanks! F-ed up my arm though :mad: thought the pain in forearm was my usual issue so just trained through it but now my arm hurts from bicep to hand. Kills trying to pronate/supinate. Also really hurts trying to do lat spreads.


I looked at our World Market here and they don't carry them :mad:

Maybe I'll have to order on-line!

oh no!!! I have seen them online :)


Hey Suz....I know you don't stay at the host hotel....where did you guys book?
I am searching.

Right now we are booked at the host since we aren't sure if renting a car (we usually do)


Well it has been 6 weeks since we totally regrouped and can't even say how happy I am with how things are going now.

First pic is right day before we changed to new program wt 146.9
Second pic last Saturday 135.7

So 6 weeks and 4 hamburgers & ice cream :-) 11.2 lbs and I am doing way less cardio than I have in the past

I really like the little posing tweaks especially the change in the side relaxed

[shankuan]

Wow Suzanne, things have really stepped up! Posing is looking really good, and you are definitely looking more comfortable in them, relaxed even.

The changes are evident and in just 6 short weeks! Your back on the rear lat spread is looking huuuuge! I like that side relaxed also and again the differences are obvious as you get tighter with each set of pics!

Keep pushing hard!

[Sunnyday]

Every set of update pics is better than the last, Suzanne. That side relaxed is like BAM! Nice flat tummy, and you don't even look like you're sucking it in, which is like shankuan said - you look really relaxed. All your poses you look like you're just chillin' having a little posing practice, really making it look EASY.

[Suzanne]

Wow Suzanne, things have really stepped up! Posing is looking really good, and you are definitely looking more comfortable in them, relaxed even.

The changes are evident and in just 6 short weeks! Your back on the rear lat spread is looking huuuuge! I like that side relaxed also and again the differences are obvious as you get tighter with each set of pics!

Keep pushing hard!


Every set of update pics is better than the last, Suzanne. That side relaxed is like BAM! Nice flat tummy, and you don't even look like you're sucking it in, which is like shankuan said - you look really relaxed. All your poses you look like you're just chillin' having a little posing practice, really making it look EASY.

Thank you! I am so happy to have found Dusty since one of the things that I hear is that I need to improve posing.No doubt that will be done this year!! He is such a great representative of the sport insane hard worker, humble and such a positive attitude about everything.

It's crazy first 7 weeks basically no progress but once we threw out everything and found right calorie amounts things just took off and crazy changes in 6 weeks

Another day closer to my best physique yet!

[Suzanne]

Tues Delt - had to work around forearm issue in left arm, tomorrow I go for massage/stretching so hopefully can get some relife

Lifefitness delt press
45x25
75x25
105x20
145x20
175x12

Lateral raise machine single side
45x25/side
60x15/side
60x15/side
60x15/side
60x15/side
60x15/side drop 45x15/side

Bodymasters delt press neutral grip
60x15
70x15
90x15
110x15
130x15

Lateral raise machine
30x10 4 count neg, 30x20 partials 2 count neg, static hold 30 count
30x10 4 count neg, 30x20 partials 2 count neg, static hold 30 count
30x10 4 count neg, 30x20 partials 2 count neg, static hold 30 count

Posed with Dusty. Getting more and more comfortable. He said huge change in conditioning from last week always greet to have an extra set of eyes

Tomorrow is pics and stats to Jeremy

This weekend should be going to pre-judging at the Tuscon show she AnaC in her first comp, following weekend going to AZ State show which is here then the next weekend going to USAs

[Sunnyday]

Nice delt WO in spite of the work-around. Now I am all motivated up the yin-yang for delts tomorrow!

Isn't it so amazing when you and your coach find the right calories/macros and cardio combo to make everything click and your progress just starts to soar?! Love it. :D

[Suzanne]

Nice delt WO in spite of the work-around. Now I am all motivated up the yin-yang for delts tomorrow!

Isn't it so amazing when you and your coach find the right calories/macros and cardio combo to make everything click and your progress just starts to soar?! Love it. :D

ya it's crazy! and 4 hamburger days so far :yep:

Wed

Went for my massage which is much more than a massage she stretches and a lot of other techniques and she really helped my forearm got it to release and showed me some stretches to keep it that way, my chest and back and much looser, more ROM in shoulders, my quads muscles were tight so she got my hips to release and the quads softened right up. She is a miracle worker! Going back Monday

Back - adjusted WO to keep forearm from tightening back up so had to use wts that i could really just use fingers and keep forearm totally loose


Stiff arm
70x25
90x20
110x15
130x9 drop 90x7

Seated reverse grip cable row
105x15
120x12
135x12
150x12

cg pulldown
105x12
120x8
105x12
105x12

Pulldown behind neck
75x12
60x15
60x15
60x15

db pullover
50x12
50x12
50x12

Hyperextension
15
12
12

134.2 today!!! A little over 7 weeks out another 2.4 down from last week and even had my The Chuckbox Guac Cheese Burger, Happy Hippos, Mike & Ike's and Yogurtology on Sat. Yay! I usually don't weigh this til 3-4 weeks out. And i "think" maybe my conditioning is about where I usually am 2-3 weeks out http://siouxcountry.com/images/smilies/woohoo.gif

[Sunnyday]

ya it's crazy! and 4 hamburger days so far :yep:

Wed

Went for my massage which is much more than a massage she stretches and a lot of other techniques and she really helped my forearm got it to release and showed me some stretches to keep it that way, my chest and back and much looser, more ROM in shoulders, my quads muscles were tight so she got my hips to release and the quads softened right up. She is a miracle worker! Going back Monday

Back - adjusted WO to keep forearm from tightening back up so had to use wts that i could really just use fingers and keep forearm totally loose


134.2 today!!! A little over 7 weeks out another 2.4 down from last week and even had my The Chuckbox Guac Cheese Burger, Happy Hippos, Mike & Ike's and Yogurtology on Sat. Yay! I usually don't weigh this til 3-4 weeks out. And i "think" maybe my conditioning is about where I usually am 2-3 weeks out http://siouxcountry.com/images/smilies/woohoo.gif

That is so awesome that you are so far along in your look and still all that time to go! For me that would equate to a giant chunk of time to get massages in between posing, posing, posing...and posing. :D

And speaking of massage, I really wish I could find someone around here who could work me over good and proper. The last person I went to was ok, but not awesome. I need to find someone around here who can really rock my world, not just my wallet.

[missionbound]

looking FANTASTIC Suz....very inspirational!!

[Suzanne]

That is so awesome that you are so far along in your look and still all that time to go! For me that would equate to a giant chunk of time to get massages in between posing, posing, posing...and posing. :D

And speaking of massage, I really wish I could find someone around here who could work me over good and proper. The last person I went to was ok, but not awesome. I need to find someone around here who can really rock my world, not just my wallet.

I have found some good massage people after much hunting but nothing like this She does so much more!!!


looking FANTASTIC Suz....very inspirational!!

Thank you!!

Thur Arms

Pressdown cambered bar
70x25
90x20
110x15
130x10 drop 80x8

Skull crushers
75x12
85x10
95x8
105x8 drop 50x10

Lifefitness tricep ext
60x15
70x12
80x10
80x10 drop 50x8

Rope (heavy end of cable system)
20x20
20x15
20x18
20x15

Tried db curls w 15s couldn't do hurt forearm too much

Preacher db curl (could only do partials upper half but still got good pump and really felt in bicep)
20x20
25x20
25x20
25x20
25x20
25x20
25x20
25x20

Tomorrow AM early head down to Tucson for to watch Ana and for Chase to test judge.

So this week has been one of those holy shit not only big scale changes but huge changes in physique. I love this part of prep when you are lean enough that small changes in wt are even visible. 7 weeks to go.

Today I am 133.6!!!!!! http://siouxcountry.com/images/smilies/1yippee.gif Down 3lb in last 9 days and down 2.1 from Sat AM before I had burger, yogurt, happy hippos etc

[Suzanne]

Today

[TGandsey]

You look great!! So glad things are coming together for you

Sent from my ADR6400L using Tapatalk

[Suzanne]

You look great!! So glad things are coming together for you

Sent from my ADR6400L using Tapatalk

Thank you!! Things are just coming together perfectly now: diet and training, posing, found a great massage person and another for ART

Fri Chest

Lifefitness press
75x25
90x20
105x20
135x20
165x15
195x12
255x6

Pec deck
60x20
70x20
80x20
90x20
100x20

Hammer incline
90x15
140x12
190x8
190x10

Extreme chest stretch


Sat up super early headed down to Tucson for Chase to test judge and watch Ana compete.

Bought a cute top at the show that I will be wearing to USAs

Legs - GREAT WO!!. Headed back home after prejudging

Leg ext
55x20
55x20
55x15 pause at top 4 count neg
55x15 pause at top 4 count neg

45 deg leg press
10 plates x 15 4 count neg
12 plates x 12 4 count neg
14 plates x 12 4 count neg
16 plates x 12 4 count neg
18 plates x 10 4 count neg
20 plates x 10 4 count neg

Squats
185x12
185x12
205x12
225x12
245x7
225x10

Lifefitness horizontal leg press - single leg
155x15
195x15
235x15
275x12

Hammer strength single leg ext
25 inside x 12
25 inside 10 outside x 10
35 inside x 8
35 inside x 8

Hammer strength seated curl
45x12 4 count neg
45x12 4 count neg
45x12 4 count neg

Lying ham curl
40x10 4 count neg, x20 partials 2 count neg, 30 count static hold halfway up

[Suzanne]

Dropped again 132.4 today http://siouxcountry.com/images/smilies/1shocked.gif That is 3.3 lbs down from last Sat before had the burger. Last year I weighed 129.9 at 1 week out. Ohhhhh maybe my burger can become a weekly thing! http://siouxcountry.com/images/smilies/drool3.gif

[Sunnyday]

Congrats on...well, all of the above! :D Keep going strong!

[Suzanne]

Congrats on...well, all of the above! :D Keep going strong!

Thanks!

Sun Back & Rear Delts
still having to baby right arm so had to go easy

Stiff arm
60x25
70x20
80x15
80x15

Standing single arm low cable row
30x20
40x15
45x15
50x15

Wide neutral grip pulldown
100x15
115x15
130x12
130x12

bb rows
135x20
155x15
175x15
195x12

Partial Deads
155x12
155x12
155x12

Rope face pulls
55x20
65x20
70x15
70x15

[Suzanne]

Mon
off day from lifting
had massage, streching, digging, pulling

Tues Delts
10-8-6-4
10
10
10
10

Smith press
+50x20
+70x15
+90x15
+110x10
+130x6

Smith press 4 count neg
+90x8
+70x12
+50x9

Lateral raise machine one side at a time
45x20
60x15
60x15
60x15
60x15

Front raises lite cuz hurts forearm
10x15
10x15
10x15

[MrsSims]

You are my Inspiration Suzanne! I know i've said it about 100 times already, but that is the truth.. Not only do you look amazing, but you are so knowledgeable and honest.. Congrats on losing some lbs. and on the Awesome training sessions. You are the reason why many of us feel that we can keep going in this sport. Looking forward in continuing to follow your journal and watch you prosper all of your rewards coming up.. and damn I hope I can build up my legs in the upcoming years to look like yours! :);):)

[Suzanne]

You are my Inspiration Suzanne! I know i've said it about 100 times already, but that is the truth.. Not only do you look amazing, but you are so knowledgeable and honest.. Congrats on losing some lbs. and on the Awesome training sessions. You are the reason why many of us feel that we can keep going in this sport. Looking forward in continuing to follow your journal and watch you prosper all of your rewards coming up.. and damn I hope I can build up my legs in the upcoming years to look like yours! :);):)

Thank you very much!!! :hmn:

wed back forearm still an issue so have to be careful on anyting that i grip and pull ugh!

Stiff arm
70x25
90x15
100x15
110x10 drop 70x10

Deadlifts
185x10
235x8
275x5
300x1
275x1
225x5

Standing high cable row cambered bar to chest
90x20
100x20
110x20
120x15

wg pulldown
105x12
120x10
120x10
120x10

Hyperextension
12
12
12


weekly update to J - 6.5 weeks out
131.8 down 3.8 from last Wed
basically at my week out wt and conditioning same if not better
Saturday Burger, frozen yogurt, happy hippos
Food on low days will be increasing gotta make sure I lose no muscle and get insanely shredded

[MrsSims]

Holy Moly!! Maybe someday we can train together.. Your w/os are crazy Suz! and lucky your getting those re-feeds during prep.. Hopefully I get 1 or 2 during my next prep.. You are already insanely shredded and can't wait to see you get that pro card!! ;)

[freebirdmac]

Ana is an e-friend of mine! I'm glad you got to see her first comp. I'm still waiting for more picts.

[Sunnyday]

It must feel sooo great being able to have the energy to move those poundages (even though some are light due to your forearm) compared to previous when you seemed to be struggling due to low calories and lower energy. And congrats on getting more food, too! :)

[Suzanne]

Holy Moly!! Maybe someday we can train together.. Your w/os are crazy Suz! and lucky your getting those re-feeds during prep.. Hopefully I get 1 or 2 during my next prep.. You are already insanely shredded and can't wait to see you get that pro card!! ;)

thanks I am loving the refeeds!


Ana is an e-friend of mine! I'm glad you got to see her first comp. I'm still waiting for more picts.

I am going to watch her again on Saturday!! Hopefully get more pics


It must feel sooo great being able to have the energy to move those poundages (even though some are light due to your forearm) compared to previous when you seemed to be struggling due to low calories and lower energy. And congrats on getting more food, too! :)

My strength is usually best during prep. Off season fat hinders me i think (opposite of most people) but I have great days that are strong then today for no real reason other than being lean i guess no energy at all

Thur Chest

Hammer strength incline
50x20
90x15
140x15
180x12
230x4 but shitty reps
140x12

Lifefitness press
120x20
135x15
150x15
165x12

Pec deck
60x20
70x20
80x20
90x15

Wt still dropping 131.4 Good thing I get my cheat Saturday and my food increased or I will shrivel up to nothing lol

[Suzanne]

Having the burger plus the other yummies every other week is so different form anything we have done it the past!! I have had burger or sugar (pancakes cereal etc) refeeds during a prep but it was more like 3 times during the entire 16 weeks. What even better is I am doing HALF the cardio!!!Now we just need to really watch out and prevent any muscle loss.

I know 6 weks to go!! Gonna fly by. I had better pick my posing music and get going on that!!!!

Here's the comparison from when i originally started prep, then when we shifted gears, and now. I just think the cals were to high when we started then upping cardio just stressed my body and it just didn't like what we were doing. Then once we reduced cardio and made the diet change everthing just fell into place. I have never done this low amount of cardio EVER in any show. It is just amazing what we can learn about the body and just finding the right combo. And the biggest lesson if it isn't working don't keep forcing it!!! Think outside the box

4/10 wt 145.9
5/25 wt 146.9 after 45 days of dieting :-0
7/20 wt 131.8 after 50 days of dieting – obviously found what works!!!

[shankuan]

It is just amazing what we can learn about the body and just finding the right combo. And the biggest lesson if it isn't working don't keep forcing it!!! Think outside the box

4/10 wt 145.9
5/25 wt 146.9 after 45 days of dieting :-0
7/20 wt 131.8 after 50 days of dieting – obviously found what works!!!

Boils down to this when it comes to not just prep but so many other aspects of our lives! Goes to show no 2 preps are the same as the body will often time require a much different stimulus each time...and you're body is prime example of that!

That aside....daaaaamnnnmn...!! You are gonna make a huuuge statement this year...I can't way to see it! Body is coming in tight, as is your posing...sweeet!! well done!:yep:

[Bronwyn]

Wow Suz, you did a GRRRRRRRRRRRRRREAT progress. Last pics are really good - the best I ever saw you so long before the competition.... I wish to be able to come that way hard one day too without stopping my metabolism :)

[Sunnyday]

Suzanne, you look awesome! Abs are looking super, butt dent in the house! You are sooo ready for this! :D AND you get your cheats AND less cardio! What more could a competitor want?! (besides the obvious pro card ;) )

[Suzanne]

Boils down to this when it comes to not just prep but so many other aspects of our lives! Goes to show no 2 preps are the same as the body will often time require a much different stimulus each time...and you're body is prime example of that!

That aside....daaaaamnnnmn...!! You are gonna make a huuuge statement this year...I can't way to see it! Body is coming in tight, as is your posing...sweeet!! well done!:yep:

thank you! def a lesson for life not just prep about things not owrking


Wow Suz, you did a GRRRRRRRRRRRRRREAT progress. Last pics are really good - the best I ever saw you so long before the competition.... I wish to be able to come that way hard one day too without stopping my metabolism :)

Thank you! My metab was messed up a few years ago had to take a year off form competing to fix it and now i eat more dieting than i used to off season


Suzanne, you look awesome! Abs are looking super, butt dent in the house! You are sooo ready for this! :D AND you get your cheats AND less cardio! What more could a competitor want?! (besides the obvious pro card ;) )

Thanks! the abs are the most exciting part! midsection coming in tighter than ever (it's my trouble spot)

ya no shit cheats and less cardio!!!!!

[MrsSims]

LOL.. same trouble over here on the midsection.. Not sure if its because of my genetics or what.. But appears to be the last bodypart to come in while prepping.. Hey atleast you got in the cheats and less cardio, lol.. Id take that any day! Following your journal and wishing you the best of luck! Cant wait to see you kick some ass on stage.. :)

[freebirdmac]

Wow! Rolling right along and definitely on the right path. Thinking outside of the box is definitely a winner :yep:

[Suzanne]

LOL.. same trouble over here on the midsection.. Not sure if its because of my genetics or what.. But appears to be the last bodypart to come in while prepping.. Hey atleast you got in the cheats and less cardio, lol.. Id take that any day! Following your journal and wishing you the best of luck! Cant wait to see you kick some ass on stage.. :)


Wow! Rolling right along and definitely on the right path. Thinking outside of the box is definitely a winner :yep:

thanks! Things are moving along daily - 6 weeks!!!

Fri Arms

Vgrip
70x25
90x15
110x15
140x10 drop 100x8

Single reverse grip
30x12
30x12
35x12
35x12

Hammer strength dip
135x12
135x15
135x15
135x15

Cambered bar pressdown 21s
60
80
90
80

Hammer strength preacher
45x15 upper half partials any further hurts
45x15
45x15
45x15
45x15

[Suzanne]

Saturday - Had a blast!!!

Started with reduction in cardio and was REFEED day

Ate some Puppy Chow Chrisitne's made (chex, melted choc chips, pb and powered sugar) and few bites of PB and Nutella while making my PB & J Sandwich.

Went to the NPC AZ Chase was test judging again. Watched Ana She looked great and so much more relaxed! Hung out with Dusty and Chris Sabo for a bit. Dusty prepped Chris' husband for this show SHW looked great! Not sure results we didn't stay for the night show. Great turn out for FBBers about 15!!! Also ran in to Amy Schmid who is my ART person and fellow FBBer. during prejudging had some Happy Hippo's, s'more's poptart and a PB & J Sandwich

After prejudging we headed over Gold's to hit legs and turns out Dusty, Amy her boyfirend and a bunch of the House of Fitness Physique Club / Failure No option Crew (Mike Skokic, Dorian Temple, James Tucci, Louis Nasta, Josh Lawyer, Pierce Richardson) were there!! Some were hitting back and some legs. Having all them there changed the whole atmosphere!! Had to KICK IT UP A NOTCH keep up with the big boys!! Chase knew I could not back down to a challenge with them all there so after my regular leg press sets he got Dusty and said now she is gonna do a droset form 20 plates 10 reps per drop Thanks Chase!! So he and Dusty pulled plates as I did the drop and Dusty encouraged with comment like "The 2nd place girl quit here" stuff like that. I have not killed legs that hard in a long time! Chase and I were DEAD!! During the WO enjoyed a theater sized box of all red flavors Mike n Ike's

LEGS!!!
Leg ext pause at top
55x20
70x20
85x15
130x12 drop 85x10

Leg press
12 plates x 20
14 plates x 20
16 plates x 15
18 plates x 17
20 plates x 15
20 plates x 10 drop 18x10 drop 16x10 drop 14x10 drop 12x10 drop10x10 drop 8x10 drop 6x10 drop 4x10 drop 2x10 then 2x10 left leg 2x10 right leg

Front squats
95x10
115x10
135x8
135x5

Sldl
135x12
135x12
135x12
135x10

Hammer strength seated ham curl
45x15
45x15
45x15

Next we met up with Christine and went to Chuckbox had my regular Great Big One Guacamole, bacon, pepperjack cheese, green chili burger and a couple onion rings.

We headed back to the show just to visit with people in the lobby. Craziest thing happened I ran into Becky Rampry (NPC Nat level FBBer who retired in 2000) In 2002 she helped me with my posing routine for my very first BBing show!! I hadn't seen here since 2003. Freaking crazy small world! She doesn't even live in AZ just there visiting a friend who wants to start competing in fitness and who wanted to go watch the show. Also Josh who is opening the Metroflex here in town had a both and hooked me up with a sweet Metroflex t-shirt!!!

Left and headed to Mojo yogurt for my frozen yogurt really disappointed! Not many flavors at all!!!!! Only going to Yogurtology form now on!!!

Had few Happy Hippo's throughout the day and a Beuno Love my Kinder candy!!!

Leg's and ass are so feeling it today!!!!! OUCH!!! :) Up 3.6lbs and feeling great!!!

Took some day after refeed pics to shoot to Jeremy

Here are some pics from yesterday and status couple from this AM

[Jodie]

Are you gonna be baking goodies? :yep:

[Jodie]

oh....and who is the dude in the white shirt in your pic with you. What a cutie.

[Suzanne]

Are you gonna be baking goodies? :yep:

yep it is part of my dialing in! I alwasy drop even more when i bake

Went for my ART she said my chest and back is feeling looser. She worked on my forearm that was brutal

Sun Back and rear delts
Had to work around arm and go lighter :banghead: so really squeezed held every rep made sure still got really good pump

Stiff arm
70x25
90x20
110x15
130x10 drop 90x8

Reverse grip pulldown
120x10
120x12
120x10
120x15

Hammer strength seated row single side at a time
1 plate x 25
Couldn't go heavier forearm hurt usually start at 2 plates ugh!!
1 plate x 25
1 plate x 25
1 plate x 25

cg pulldown
90x15
90x15
90x15
90x15

Bb row
125x15
125x15
125x15
125x15

Rear delts on small cable system cables high
10x20
12.5x15
12.5x15
12.5x15

[11Hungrybb]

Wow, what a fantastic turn around! I'd like to get that massage therapist number from you.

BTW, I trained last Sunday evening at Freedom Fitness. It's a stellar gym, one of the best places I've ever stepped foot in.

[RealLilSwole]

Looking so good girl!

[Suzanne]

Wow, what a fantastic turn around! I'd like to get that massage therapist number from you.

BTW, I trained last Sunday evening at Freedom Fitness. It's a stellar gym, one of the best places I've ever stepped foot in.


Looking so good girl!

Thanks!

I shoot a pm with their info

Freedom is awesome we love it enough to drive an hour each way sat and sun to train!!


Ok after the show Chase and I are roadtripping to Los Angeles just for
http://www.thegrilledcheesetruck.com/Pages/Menus.aspx

Cheesy Mac and Rib
macaroni and cheese with sharp cheddar......$5.50
with bbq pork, caramelized onions...$7.50

http://www.thegrilledcheesetruck.com/Pages/ShowImage.aspx?img=/GalleryImages/Menus/Famous%20Cheesy%20Mac%20and%20Rib%20Melt%20small.J PG&w=157&h=121

Dessert Melts! (on sweet brioche bread)
S'more Melt: Marshmallow cream, Nutella and crumbled graham crackers......$5
Mom's Apple Pie Melt: Sharp Cheddar with caramelized cinnamon apples and candied walnuts......$6.50

And while there will hit Gold's Venice but I MUST have this grilled cheese!!!!!

Tues Delts
Lateral raise machine one side at a time
45x20
45x20
60x20
60x20
75x15
60x20
60x20
45x20
45x20

db press
40x20
50x12
50x12
50x12

db lateral single side leaning to side
20x12
20x12
20x12

db front raises
12.5x15
12.5x15
12.5x15

Today I pose with Dusty and hit back

Back to my pre-refeed wt of Sat AM :)

37 days!!!!!!!!!!!

[Kim McGuire]

woman, you're looking fantastic! so glad i don't have to stand next to you! lol

[Suzanne]

woman, you're looking fantastic! so glad i don't have to stand next to you! lol

thank you so much! :hmn:

[
Wed

Posed with Dusty. Think I sweat off 10lbs lol It was my high day so just had huge bowl of cream of rice so excuse the belly

P7ZgBX3R_eA

Then hit the back. Forearm still giving my grief so had to be careful. It doesn't hurt on deads or bb rows but have to go really light on pulldowns :mad:

Stiff arm
70x20
80x20
90x15
100x15

Deadlifts
225x10
225x8
245x6
225x6
225x8

bb row
135x15
135x15
135x15
135x15
135x15

wg pulldowns 1 1/2 reps
75x10
75x10
75x7
75x10

Hyperextensions
12
12
12

130.9 today down 0.8 from Sat before refeed :yep:

Food on my low days increases today :)

[katt981]

WOW - at this rate I can't even imagine how you're going to look at the comp! Dang - you look awesome! :hot:

[Andersen]

thank you so much! :hmn:

[
Wed

Posed with Dusty. Think I sweat off 10lbs lol It was my high day so just had huge bowl of cream of rice so excuse the belly
:)

Looking good Suzanne.

Is it normal to hold poses that long during prep or practice?

I know its not as long on the stage, especially in big lineup shows.

[Suzanne]

WOW - at this rate I can't even imagine how you're going to look at the comp! Dang - you look awesome! :hot:

thanks! We are hoping for Stupid Freaky Shredded!! :yep:


Looking good Suzanne.

Is it normal to hold poses that long during prep or practice?

I know its not as long on the stage, especially in big lineup shows.

Yes since under the lights with water dropped is a whole different ball game. And some shows you are up there holding it for a long time and it conditions the muscles. Goal is for it to look effortless on stage :)

[jewelisa]

hello Suzanne ! lol I am new to journaling over here and just wanted to stop by and tell ya DAMN girl you are looking great !

[Suzanne]

hello Suzanne ! lol I am new to journaling over here and just wanted to stop by and tell ya DAMN girl you are looking great !

Thank you! and congrats on your recent placing

Thur Chest
Lifefitness press
90x25
105x20
120x20
135x20
150x15
165x15

Pec deck
60x25
80x20
100x20
120x15

Hammer strength incline
90x20
140x15
180x9
180x9

[Suzanne]

Fri Arms at new Metroflex amongst the construction (gym isn't open yet)
Vgrip
70x25
90x20
100x15
110x15
130x12
150x8 drop 100x8

Single reverse grip
30x12
35x12
30x15
30x15

Lifefitness tricep ext
60x15
70x12
80x10
90x7 drop 60x6 drop 40x5

Rope
50x15
50x15
60x12
60x10

Lifefitness preacher one arm at a time
30x12
30x15
40x12
50x8
50x10

Hammer strength preacher
50x12
50x12
50x12
50x12


We drove to Vegas then hit Gold's for some glutes and few minutes of cardio

Posing at Gold's

KmVa1nLNx6I

[tifflex]

Looking great Suzanne!

[Suzanne]

Looking great Suzanne!

Thank you!

Been following prejudging here on RX waiting to see how Tracy does in WP then time to hit legs!

Heading out to hit legs at Gold's on Flamingo. They have some really fun looking leg shit!!!!

than back to shower and head over to finals!!!

eight today 131.1 yes brought my scale :)

Chase did my status pics today practicing with our Nikon D40 which we never learned how to use. But a couple days ago AnaC was really helpful and met with us to teach us a little bit about changing the settting to get better pics!! Thanks Ana!!

Here's a few

[Sunnyday]

You certainly will come in Stupid Freaky Shredded! Awesome job, Suzanne! Love the posing vids!

[Suzanne]

You certainly will come in Stupid Freaky Shredded! Awesome job, Suzanne! Love the posing vids!

Thank you can't wait really excited!!

Leg day while in Vegas Loved the gym!!

m34QVIIe1fQ

[Suzanne]

Back Sun

still baby WO since forearm is really giving me grief and hurts into bicep

Stiff arm
100x20
120x15
130x15
140x8 drop 110x6

Competition lean back wide row
60x20
75x20
105x15
135x12
135x12

Hammer strength lat pulldown
90x15
140x8 bothering forearm so dropping back down
90x15
110x15

Hammer stength pullover iso lateral with static contraction
25/side x 10
25/side x 10
25/side x 10
25/side x 7

Bb row from floor
135x10
135x9
135x6

Row on competition leg press
50x12
50x12
50x12

Lean back row cg
75x15
105x15
135x10

Competition rear delt
15x20
30x15
30x18
30x20 drop 15x5

Playing with the features of iMovie adding still pics to learn more about all the cool features

06ly2PqoA4k[/QUOTE]

then the long drive back to AZ

[Suzanne]

When I had originally planned on doing USAs we bought tickets for finals early so we decided to go ahead a go. I didn't really run into to many people sicne we were only at finals and stayed at a different hotel. I wanted to go to prejudging but at $40/per each that was just not in the budget. I did run into Lada who was working the Species booth (see pic) Also someone I know from here Shawna Pierce who competing in LHW (see pic) When I was training legs Charles Glass was at Gold's so I got a pic with him also.

We worked out at the Gold's on Flamingo which is a kickass gym with some great leg equipment we have never seen. It is also owned by the guy who owns our home Gold's so it is part of our membership. the funny thing was Chase won the overall for the Gold's Gym challenge for this guys group of gyms and his pics were actaully up at the Vegas gym but aren't up at our gym.

Chase is learning to use our digital DSL so did some pics outside at finals. Ana is helping him learn how to use the adjustments.

also did some videoing of my WO and back WO and I have been playing with the different features of iMovie to see what it can do.

We watched almost all of finals and stayed til the men's overall. Hung out in lobby a bit but never ran into anyone

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc6/249263_2276525120620_1473481020_32573263_2067118_n .jpg


http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/198767_2276522280549_1473481020_32573262_929313_n. jpg

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc6/215032_2276527560681_1473481020_32573265_2399314_n .jpg
http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/284760_2276530400752_1473481020_32573267_5016169_n .jpg

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc6/250201_2276530680759_1473481020_32573268_1099983_n .jpg

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/281201_2276532720810_1473481020_32573269_5388585_n .jpg




http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/229789_2276548641208_1473481020_32573285_1139926_n .jpg

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/216925_2276553481329_1473481020_32573288_1410607_n .jpg

[freebirdmac]

What a great time!!

I think you may pass stupid freaky shredded :yep:

[katt981]

you are totally goin' rock that stage when your time comes!!

We went to the Golds in Vegas last time we visited - loved all the different equipment they had! Did you go to the one on Flamingo Rd? - that's the one we went to.

[swingslammer]

When you get some color on you will look AWESOME!!!!

[Andersen]

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/281201_2276532720810_1473481020_32573269_5388585_n .jpg





One HOT dress there momma!

I think green or red of the same style would be awesome on you as well!
Good luck and have fun in the competition. No matter what, YOU'RE A WINNER!

[Suzanne]

What a great time!!

I think you may pass stupid freaky shredded :yep:

It was fun can't wait to go for the O!!

I hope so I really want the judges to see big change from last show


you are totally goin' rock that stage when your time comes!!

We went to the Golds in Vegas last time we visited - loved all the different equipment they had! Did you go to the one on Flamingo Rd? - that's the one we went to.

thank you! yep the one on Flamingo Awesome gym and we are members cuz the guy that owns that one owns our in AZ plus some others in AZ ans CA


When you get some color on you will look AWESOME!!!!

thanks!! pics make me look even lighter than i am! note to self hit the tanning bed more!


One HOT dress there momma!

I think green or red of the same style would be awesome on you as well!
Good luck and have fun in the competition. No matter what, YOU'RE A WINNER!

Thank you! oh ya I would love it in red

[Suzanne]

Tues

Posed with Dusty. He said I am noticeably tighter than last wed when we posed :) He is very happy with my mandatories. We began refining the prejudging routine. Really excited about how it's all coming together!

Delts - still having forearm pain and goes into bicep so really trying to be careful so avoided any lateral or front raise that i had to grip anything

Flex shoulder press
90x20
120x15
150x15
180x10
195x8 drop 120x8

Lateral raise machine single side
45x20
60x15
60x15
60x15
60x15

Presses on power squat
15

Rack slides
65x15
75x12
75x12
75x12

Cable lateral raise (hooked on forearm)
20x15
30x15
40x12
40x10

[Suzanne]

129.6!!!!

Down 2.1 from 10 days ago morning of refeed woooohooo!
glutes down another 3/8 inch :D
31 days!!!!

[shankuan]

129.6!!!!

Down 2.1 from 10 days ago morning of refeed woooohooo!
glutes down another 3/8 inch :D
31 days!!!!

:eek::ok::yourock:


way to go Suzanne!!! talk about ON A ROLL!!! pics and posing looking good!

[Suzanne]

:eek::ok::yourock:


way to go Suzanne!!! talk about ON A ROLL!!! pics and posing looking good!

Thank you!

Wed Back


Stiff arm
60x25
70x20
80x20
90x20

Deadlifts
225x8
225x10
225x8
226x5

cg pulldown using straps thing
90x12
90x12
90x12
90x12

Reverse grip seated cable row
75x15
75x15
90x15
105x12

Hyperextension
12
12

[Suzanne]

wooohoooo REFEED saturday!!! off to buy some happy hippos when Christine gets home from work

http://siouxcountry.com/images/smilies/1yippee.gif http://siouxcountry.com/images/smilies/rjpbuw-1.gif

[Sunnyday]

WOOOOO HHOOOOOO! Some MAJOR progress going on here!! Your progress pics are insane! You look sooooo happy (no faking that at only a few weeks out, heh!). I can only say if we can see all the improvements here in pics with no tan and not dried out, you are gonna look stupid-freaky-mean-and-angry shredded up on stage! Everybody else may as well stay home. :) Congrats on another round of happy hippos, too! :D

[Suzanne]

WOOOOO HHOOOOOO! Some MAJOR progress going on here!! Your progress pics are insane! You look sooooo happy (no faking that at only a few weeks out, heh!). I can only say if we can see all the improvements here in pics with no tan and not dried out, you are gonna look stupid-freaky-mean-and-angry shredded up on stage! Everybody else may as well stay home. :) Congrats on another round of happy hippos, too! :D

thank you! I am really excited about North Americans!!

Thur Chest

Flex flat
75x25
90x25
105x20
120x20
135x20
150x15
165x12

Hammer strength incline
90x20
140x15
180x12
180x10

Pec deck
60x25
60x25
60x25
60x25


Went to World Market stocked up up Happy Hippos and got some other goodies. I had $10 of $30 coupon :D

Today I am going to see a local suit maker about a new prejudging suit. Was not originally in the plan but my burgundy one doesn't fit and the black doesn't go high enough on the waist and after all this don't want my suit to be my downfall

Tomorrow we are training at a gym with big posing room with stage so will be posing first then hit legs. Enjoy my refeed then go see Harry Potter

Next Fri Chase and Christine make the drive back to Missouri to take her back to school - seems like she just got here!! So next Saturday on my own to get to gym and hit legs. Gotta take the paratransit which is a pain in the ass cuz you need to give 45 min leeway for both pick up and drop off not fun at 3 weeks out.

I have already met and surpassed the goal of being better than last year so I can't wait to see what next 4 weeks brings!

These pics are
5 days out Mon before Nats 09 wt 129.1
5 days out Mon before Nats 10 wt 129.3
4.5 wks out NAs 11 wt 129.6

[stephaniewilles]

Thanks for posting all the videos Suzanne!! You look great, I cant wait for you to be on stage, very exciting!! I will be rootin for ya!! =)

[Sunnyday]

Stage ready at 4 weeks out! HOLLA! :excited:

[Suzanne]

Thanks for posting all the videos Suzanne!! You look great, I cant wait for you to be on stage, very exciting!! I will be rootin for ya!! =)


Stage ready at 4 weeks out! HOLLA! :excited:

Thanks!!! Can't believe how fast it is coming!!

Fri

Went to a suit maker in town well a little over an hr away. We got there and her AC wasn't working in the building she has her shop. OMG!!! IT was 109 outside and WORSE inside!! I think I dropped 20lbs in there. But i think my suit is gonna be awesome!!! we got it so the sides are gonna be up high and give me a waist and the top really got the lats to show in the sample I tried on. I go back the 25th to pick it up! She also make little WO outfits and photo shoot booty shorts and tops I want to get this really cute camo one if I have any $ when we go back. A new prejudge suit wasnt' in the budget nor were all the ART and massages I am needing

Tris/delts
deciding to skip bis this week the forearm pain is running up into the bicep and I don't need a tear right now

Vgrip
70x25
90x20
110x15
140x15

Hoist tricep ext
#4x20
#5x15
#6x15
#7x12

Flex dip machine
150x20
180x15
225x15
285x10

Rope
50x15
50x15
50x15
50x15

Lateral raise machine
30x20
40x15
50x12
40x15
30x20

I can't believe only 4 leg days left before North Americans!!!!!

[Suzanne]

Was totally exhausted all day yesterday and just wanted to sleep yet once got to bed laid there wide awake all night! ugh!

Today is refeed and legs that'll light a fire under me! Going to Independence Gym to kill legs and use posing room.

[Melissa]

Damn girl!! I just popped in here quick to check out your progress pics, and holy crap, you have really improved this year. I'm seriously impressed!!! I can't wait to see you back on stage in 4 weeks.....you're definitely ready for this. BTW, I'm sorry I missed you out in Vegas. It was such a crazy weekend!!

[Suzanne]

Damn girl!! I just popped in here quick to check out your progress pics, and holy crap, you have really improved this year. I'm seriously impressed!!! I can't wait to see you back on stage in 4 weeks.....you're definitely ready for this. BTW, I'm sorry I missed you out in Vegas. It was such a crazy weekend!!

Thank you so much!!! I am so excited for North Americans!!

We only went to finals so it made it had to really get to see people but it was fun and you looked great and pose comfortable and confidently

Yesterday we did a day pass at Independence Gym and they have stage lighting and stages in aerobics room for posing practice. They are actually going to expand and make a room exclusive for posing and the stage will be high and there will be seat so can see form judges perspective pretty cool!!!

Chase ran me through my mandatories, holding mandatories for 10 count and working on routine. We were in ther about an hour before we hit legs

I am 4 weeks out. Need a tan lol Don't my the pudgy belly I had already began refeed and already had cup of oats, shake, 2 s'mores pop-tart, 1 apple strudel pop-tart, 4 happy hippos, several bites of pb & nutella and a pb & j sandwich http://siouxcountry.com/images/smilies/biggrin.gif

Tuesday I go work with Dusty Hanshaw again on posing and we are refining my prejudge and finals routine.

[Suzanne]

Sat Legs

Theater size box of Mike n Ike's during WO

Leg ext
40x20
50x20
50x20
50x20

Freemotion squat
#16x20
#20x20
#25x15
#25x15
#15x30 partials bottom half ss #15x30 partials upper half ss #15x30 full range

45deg leg press single leg
4 plates x 15
6 plates x 15
8 plates x 12
8 plates x 12

Leg press feet low and shoulder width 4 count neg
10x12
10x12
Reg tempo
10x15

Cybex plate loaded single leg ham curl
25x15
25x15
25x15

Followed by more refeed of course my Great Big Juan Guacamole Bacon Pepperjack Cheese Green Chili Burger form Chuckbox with a couple onion rings (the beer is Chase's)

https://playfoursquare.s3.amazonaws.com/pix/M3HJFAKJQ2J4WTIRJEGSJR5DCCDSTIYQRHRR4RKDLBBO5BQ5.j pg

Then we walked around Scottsdale Fashion Mall til we were ready for Yogurtology. I had Oatmeal cookie yogurt, pb yogurt, cakebatter yogurt with butterfinger, oreo, animal cookie, peanut m&m's, caramel nut cluster

https://playfoursquare.s3.amazonaws.com/pix/CHOQ0JMCSZR4Z5GR5LCJHA5HHJ2OUQGF1W4MOGJB4CSIVRX3.j pg

of course more Happy Hippos!!

http://farm4.static.flickr.com/3068/2625704892_9c98ea6a7c.jpg

Then we went to see Harry Potter had some milk dud's, pb&j, couple more happy hippos

Up a whopping 3lbs today :)

[sassy69]

Nice progress Suzanne.. And I wanted to say the thing I notice the most is the small changes in posing ... very nice!

[Sunnyday]

Killer leg day, killer posing session, killer refeed! Lovin' it!! :D

[Suzanne]

Nice progress Suzanne.. And I wanted to say the thing I notice the most is the small changes in posing ... very nice!

thank you! I really wanted to polish my presentation. I think working with Dusty will make a huge difference


Killer leg day, killer posing session, killer refeed! Lovin' it!! :D

:)

Sun Back Rear Delts

Went for ART first holy shit did it hurt her digging out my forearm, bicep and tricep!!!!!!!!!

Still nursing left forearm & bicep so less than stellar WO

Stiff arm
50x25
60x20
60x20
60x20
70x15
80x15

Reverse grip pulldown
85x15
100x15
115x12
130x9

Band tied to smith row
20
20
20
20

Star trac unilateral row
60x15
75x15
90x15
105x12

Rear delts on chest cable
10x15
10x15
10x15
10x15

[Andersen]

Tuesday I go work with Dusty Hanshaw again on posing and we are refining my prejudge and finals routine.

You faked me out, for a second I thought you were in a competition. LOL

Posing transitions does look modified from previous years, could indeed make the difference.
Though I still hope its more about the physique which is remarkable as usual.
Couldn't help but LOL @ the burger picture, you gotta flex and practice posing while eating too. Ha Ha.

[katt981]

wow - your are looking FANTASTIC!!! so much improvement in the 09 to now photos!

[Suzanne]

You faked me out, for a second I thought you were in a competition. LOL

Posing transitions does look modified from previous years, could indeed make the difference.
Though I still hope its more about the physique which is remarkable as usual.
Couldn't help but LOL @ the burger picture, you gotta flex and practice posing while eating too. Ha Ha.

I really had to refine posing in previous years was not getting lats to show in front relaxed on stage and that did me in. I have to adjust poses to account for the fact that I don't have a small waist also


wow - your are looking FANTASTIC!!! so much improvement in the 09 to now photos!

thank you!

Mon Triceps

Pressdown cambered bar
70x25
90x20
110x15
130x10
150x8 drop 100x10

Single reverse grip
30x12
30x12
30x12
30x12

Skullcrushers
70x15
80x12
90x9
100x8

Vgrip
90x12
100x12
110x10
110x10

[Suzanne]

Tues
Posed with Dusty. Did some more work on prejudging routine
Decided based on how i was looking and feeling to take night off from training. Great decision. I look better today and had much better energy dring WO than I have had in the last few.

Wed
Went for "massage", stretching, digging, stripping, pretzeling... She dug the fuck out of my bis/tris and that hurt like hell! But today was first time in weeks i was abel to do lat pulldowns with out pain!! Still can't do bicep curls but moving in positive direction

Back
wide neutral grip
75x20
105x15
135x12
160x10 drop 90 done as 21s omg!!

Deadlift
225x6
225x10
225x7
275x1
225x2

Bb row
95x15
135x15
185x6
135x9
135x10

Stiff arm
70x20
80x15
90x12
90x12

Pics to Jeremy today. Adding an extra high day on Sunday :D So both Sat and Sun will be high carb/cal days

Fri Chase drive with Christine back to Missouri for school so on Saturday I may get to do legs with Dusty and the big boys which will be a good thing at 3 weeks out I may go into zombie mode at gym if I am by myself lol

[swingslammer]

[QUOTE=Suzanne;1514451]Went for "massage", stretching, digging, stripping, pretzeling... "


Pretzeling! P.S. I never did mention that I am from Springfield Missouri, I bet you have driven throught there before? Keep going!

[Sunnyday]

Digging and pretzeling?! Ouch! Sounds like it was well worth the pain, though. I know I have some pretty painful deep tissue work in my near future myself, so knowing someone else got through it and feels much better as a result makes me want to follow through with the appt and not chicken out. :)

[katt981]

I gotta be honest, I've never had any type of a massage at all.. but it sounds like it hurts like H. I'm an easy bruiser, so I can't even imagine what my body would look like a couple days after..LOL

4 weeks! at the back-stretch!!

[Suzanne]

Pretzeling! P.S. I never did mention that I am from Springfield Missouri, I bet you have driven throught there before? Keep going!

No I don't think we have to far North


Digging and pretzeling?! Ouch! Sounds like it was well worth the pain, though. I know I have some pretty painful deep tissue work in my near future myself, so knowing someone else got through it and feels much better as a result makes me want to follow through with the appt and not chicken out. :)

I have had tons of deep tissue and nothing has comes close to this cuz it is kind a a combo of deep tissue, stretching, ART alll at once. Like she had my tricep up behind my head so full stretch THEN stripped it! OUCH!


I gotta be honest, I've never had any type of a massage at all.. but it sounds like it hurts like H. I'm an easy bruiser, so I can't even imagine what my body would look like a couple days after..LOL

4 weeks! at the back-stretch!!

Massage are great! Keep you healthy, rids toxins, helps blood flow to muscle even helps with muscle growth

[Sunnyday]

Speaking of digging, I am totally digging your back width on that avi, Suzanne.

[Suzanne]

Speaking of digging, I am totally digging your back width on that avi, Suzanne.

Thank you!

Thurs Delts

my arm is doing much better forearm still hurts but bicep tons better! I go back for ART sunday then massage person again next wed so hopefully will get further improvement. At least i can do db laterals and front raises now I couldn't do that at all before

10-8-6-4
10
10
12.5
15

Smith press
+70x15
+90x12
+110x7
+130x6
+90x12

db alt front raises
15x10
15x12
15x15
15x15

Scott presses
20x20
25x15
25x15

Lateral raise partials
35x12
35x12
35x12

[Suzanne]

can't believe how much better the bicep feels. Not 100% but so much better.

Day off from lifting. Chase and Christine left early this morning to drive her to Rolla, MO 22 hr drive straight with no stops So they will prob get in 7-8 tomorrow AM

Found another fucking scorpion in the house. On the damn bathroom wall. I really hate this place!!! Now I am scared to sleep, scared to put on my shoes. If it wasn't for Ana, Dusty, Amy (ART), Alaina (massage) and the House of Fitness/Failure No Option peeps I have met there wouldn't be a single good thing about this state!!! Well I guess Chuckbox Burgers too

Tomorrow is legs :) i am taking cab to gym and meeting one of the guys I met thru Dusty there so I will have a good torturous kick ass workout.

Since we added a high day this week tomorrow and Sunday are high carbs/cals yay!

Some of my posing practice with Dusty from tues

NrVNBBgSp9U

[Suzanne]

Remember, success is not measured by heights attained but by obstacles overcome. We're going to pass through many obstacles in our lives: good days, bad days. But the successful person will overcome those obstacles and constantly move forward. - Bruce Jenner

[Suzanne]

Sat Legs
Met up with a guy, Louis Nasta, I met thru Dusty and the House of Fitness Fit Club. I had posted looking for someone to kill legs with me since I am 3 weeks out and Chase is gone and I thought having someone push me and to try to keep up with would make for a killer WO - and it did!! Legs are killing me. Used Dial-a-ride (service for disable) worked out good today

Leg ext
4x20 warm up

Leg press
6 plates x 20
8 plates x 20
10 plates x 20
Taking all til tap bottom
14x15 almost tap
16x12 deep

Hack squat
4 plates x 20 tap bottom
6 plates x 15 tap bottom
8 plates x 12 pretty deep but didn't get it to touch
8 plates x 12 pretty deep but didn't get it to touch
4 plates x 20 tap bottom

Leg ext
60x20 toes straight ss 60x20 toes in ss 60x20 toes out - OUCH!!!

Ham curl lying
50x20 full ss 50x20 partials
50x20 full ss 50x20 partials
50x20 full ss 50x20 partials
50x30

Sldl
115x15
115x15
115x15
115x15

Standing calf raise
15 5 sec hold at bottom
15 5 sec hold at bottom
15 5 sec hold at bottom

[Suzanne]

Believe It and You WILL Achieve it!!

nZcGgs1ruNU&feature=related

[Sunnyday]

Yeah, I'd say you and that partner killed legs today. Uh huh. You must've hobbled out of the gym, LOL!

[shankuan]

oh shit...I"M hobbling just from reading that leg workout!!! Loving the intensity you put into your workouts Suzanne!

[Suzanne]

Yeah, I'd say you and that partner killed legs today. Uh huh. You must've hobbled out of the gym, LOL!


oh shit...I"M hobbling just from reading that leg workout!!! Loving the intensity you put into your workouts Suzanne!

It's been what, 6 hrs since WO and my quads are STILL killing me!! How how I think I will regret it come stepmilling in the AM!!!

It was a really god WO glad we met up. I was worried if I trained alone 3 weeks out I might get into that zombie mode of resting really long kinda just staring lol

[Suzanne]

Sun

Chase landed about 8:30. He and Christine had a good trip to her school. thank God her car had no issues!!! IT rained on them a lot but most of the stuff in the roof bag stayed pretty dry.

Went to see Amy Schmid for some ART and let me tell you I was in PAIN with her digging in my bicep!!! She also rolled out my calves with this tool and there was lots of cussing on my part. But my arm feels so much better!!! Actually made it through back wo with no bicep pain!!!!!

Stiff arm
70x20
70x20
80x15
90x15
90x15

Hammer strength row inside grip
90x15
115x12
135x10
135x10

cg pulldown
105x15
120x12
135x10
150x10
90x12

wg pulldown 1 1/2 reps
75x12
75x12
75x12
75x12

Pullups unassited
5

Extreme stretch hanging
40 sec

Rear delts on lifefitness cable chest
15/side x 20
15/side x 20
15/side x 20
15/side x 20

cUz0arWSOkY

19 days!! Every meal, every rep, every posing practice, every min of cardio with one single goal to be my very best ever at IFBB North Americans. Nothing less than 100% 24/7

[swingslammer]

[QUOTE=Suzanne;1514701]No I don't think we have to far North


Suzanne, you have to drive through Springfield Mo to get to Rolla, it is on I-44, Look for all the "Home of Bass Pro" signs.

I hope they made the trip OK and Chase gets back OK.


DANG, I read the part about Chase landing safetly....AFTER I posted!

[Andersen]

Was curious about a couple more things on posing Suzanne.

Which mandatory is your favorite? Also your favorite innovative routine pose?

And what have you learn most about posing since you've been work with specialist?

Do you think mandatories are done base on a person stature, or can it be similar
and the focus is still mostly about how the physique itself looks and is conditioned?

[Suzanne]

Suzanne, you have to drive through Springfield Mo to get to Rolla, it is on I-44, Look for all the "Home of Bass Pro" signs.

I hope they made the trip OK and Chase gets back OK.

DANG, I read the part about Chase landing safetly....AFTER I posted!

Ah gotcha I thought it was farther North off the 44. I think Christine is going to a concert in Springfield in Sept


Was curious about a couple more things on posing Suzanne.

Which mandatory is your favorite? Also your favorite innovative routine pose?

And what have you learn most about posing since you've been work with specialist?

Do you think mandatories are done base on a person stature, or can it be similar
and the focus is still mostly about how the physique itself looks and is conditioned?

Let's see, relax - don't try so hard to open back in front and back relaxed
Completely changed side relaxed to emphasize narrow waist and big lat
Little tweaks in transitions into poses so for example back doesn't lose detail as I go into poses
Little adjusts that show my strong points

Fav madatory front bi or rear lat Prob rear lat since I worked so hard to go from zero back to it probably being my best part
Innovative - it shows lat feathering and back thickness, will show tricep striations, glute striations and leg size

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/205869_10150263072591592_204157346591_7727704_3145 981_n.jpg

I think you have to take into consideration each persons body to adjust pose There are ways to make smaller legs look bigger if you pose one way vs another. But final adjustments need to be made once stage condition

Wt today 129.2 http://siouxcountry.com/images/smilies/biggrin.gif so Jeremy asked for pics. I wsa kinda squishy last week and wt went up a bit. I believe I was pms-y had all the symptoms look so much tighter today than last wed pics

It has been about 11.5 week since we began new program. I have had 6 of my big burger, frozen yogurt, pb&j, mike n ikes, happy hippo refeed since then. Food on my low days was decreased a tad for about 2 weeks but then was increased plus a little. Yesterday I had an extra high day. cardio has remained the same the entire time time.

Jeremy thought 145 would be good off season wt but in retrospect I need to be 138-140 tops. I was fucking FAT! I expect my body to respond really well after this show since I am doing so much less cardio and having the big refeeds. I also plan on do no or minimal maybe 2-3 x 30 cardio this off season.

I need to get the Pro card so this off season I can put on a little bit of strategically placed muscle

Can't wait for new prejudge suits so I can get side up higher and look like I have a waist

Left May 25th 146.9
Right Aug 15 129.2

[katt981]

All I can say is WOW! What a transformation! :yourock:

[Sunnyday]

^This.

And I think you have a good pt Suzanne about the coming offseason being different bc your prep this time was so different. I would not be surprised if you will hang around 135ish during the next offseason. And I don't think that's being too optimistic either. ;)

[Suzanne]

All I can say is WOW! What a transformation! :yourock:


^This.

And I think you have a good pt Suzanne about the coming offseason being different bc your prep this time was so different. I would not be surprised if you will hang around 135ish during the next offseason. And I don't think that's being too optimistic either. ;)

Thanks!

Not sure 135 is possible maybe that is only 5 from where I am and I want the balance of having cheats during the off season at least every other week if not weekly

[Suzanne]

Left 3 weeks out from Nats last year wt 131.6
Right 3 weeks out now wt 129.2 (i weighed this the Sunday before comp last year)

I am so glad I decided to work with Dusty on a regular basis on posing :yep:

[Sunnyday]

Lines in the glutes at 3 weeks out. Got to love that.

[Suzanne]

Lines in the glutes at 3 weeks out. Got to love that.

:)

Mon Delts

10-8-6-4
10
12.5
12.5
15

Flex fitness press facing in
90x20
120x20
150x15
180x12
90x30

db front raises
15x12
15x12
15x12
15x12

Rack slides
65x15
75x15
85x10
95x10

Lateral raise
10x10 4 count neg ss 10x20 partials 2 count neg ss static hold 30 count
10x10 4 count neg ss 10x20 partials 2 count neg ss static hold 30 count