Sassy69 2015: Good AZ New!

[sassy69]

8/15/15 - Sat

AM: Golf club hunting. (Does it count as cardio to swing a club in the driving range simulator??)

PM: Legs

10 min stepmill wu
lying leg curl: 40/20 x 4
std squat: bar/20 95/15 135/12 x 2
sumo squat: 135/12 155/10
close stance leg press: 270/20 360/20 x 3
sumo stance leg press: 270/15 360/15 x 3
alt step ups: 10/15 x 3
leg ext: 45/20 x 2 70/15 x 2

30 min SS treadmill (angle 10 / speed 3.1)

20 min stretch + foam roll

7 min inversion table.

[sassy69]

8/16/15 - Sun

AM: 30 min HIIT stairmaster
(then mowed the lawn in 100 F weather .. ugh)

PM: back (width) + chest

shoulder wu
FreeMotion lat pulldown: 50/20 60/20 70/15 x 2
rack pulls: bar/20 95/20 115/15 135/15 x 3 (I haven't done these in sooooo many years...)
straight bar pullovers: 40/20 50/20 60/20 x 2
FreeMotion pec deck: 25/20 x 3
HS chest press: 35/12 x 3
super:
- cable fly: 30/12 x 3
- triangle pushups: 12 x 3

20 min posing practice (new posing room at the gym!)

[baby muscle]

8/16/15 - Sun

AM: 30 min HIIT stairmaster
(then mowed the lawn in 100 F weather .. ugh)

PM: back (width) + chest

shoulder wu
FreeMotion lat pulldown: 50/20 60/20 70/15 x 2
rack pulls: bar/20 95/20 115/15 135/15 x 3 (I haven't done these in sooooo many years...)
straight bar pullovers: 40/20 50/20 60/20 x 2
FreeMotion pec deck: 25/20 x 3
HS chest press: 35/12 x 3
super:
- cable fly: 30/12 x 3
- triangle pushups: 12 x 3

20 min posing practice (new posing room at the gym!)

I think swinging the club counts! Maybe as LSS?
Oh hell yes on the rack pulls! I wish I could do them
Have your feet been the reason you haven't done them in years? I'm envious of the posing room at the gym. I've been noticing that the more I pose, the more water appears to be pushed around and out but maybe it's an illusion, bro science, time of day, etc.

[sassy69]

I think swinging the club counts! Maybe as LSS?
Oh hell yes on the rack pulls! I wish I could do them
Have your feet been the reason you haven't done them in years? I'm envious of the posing room at the gym. I've been noticing that the more I pose, the more water appears to be pushed around and out but maybe it's an illusion, bro science, time of day, etc.

Main reason is bum shoulder. Secondary reason is a long-recurring IT band issue that likes to tweak under weight. As I recall, however, the reason I love rack pulls so much is that it's like a DL that doesn't require going from the floor - which goes back to causing a tweak in my lower right back / IT band / piriformis. So ultimately, weak back / abs and flexibility / mobility / push-pull balance issue. Per my chiropractors since the early 2000s, I have an inherent torque to my body and propagates the whole thing.

I definitely did have a tweak in my lower right back - but that's been happening for about a week. My ART guy has been out of the country for a couple weeks.... and it's starting to show!

The posing room was great, but I'm still lobbying for one more wall of mirrors to be added. There's one that lets you get a view of your back if you stand in the right place, but forward / behind mirrors would be great. They also have std ceiling lights and then brutally bright overhead stage lights - that is really great when you're working on your presentation under what will ultimately be really shitty, washing-out stage lighting!

[sassy69]

8/17/15 - Mon

AM: 30 min SS stairmaster

PM: OFF

Probably some inversion table time today as well.

[sassy69]

8/18/15 - Tues

AM: 30 min SS stairmaster

PM: Ham/Glute
Trying a lot of different things that I can't remember but I was sweating soaked when it was over!



8/19/15 - Wed

PM: back (thickness) + tri

5 min arc trainer wu
T-bar row (neutral grip): 25/15 35/15 x 3
super:
- wide bar (neutal grip) lat pulldown: 70/20 80/15 x 4
- wide grip (straight bar) pullovers: 50/20 x 4
HS high row: 35's/20 45's/15 x 3
medium grip cable row: 80/20 x 4
medium grip lat pull down: 80/15 x 5
DB OH tri ext: 30/15 x 3
super:
- ezbar supinated grip tri ext: 35/20 x 3
- bench dips: 15 x 3
OH cable tri ext: 50/15 x 3

Foam roller

30 min treadmill (angle 10 / speed 2.7)

Nice arm pump tonite! I haven't had one in a while because I so rarely train arms. Looking forward to getting Mah Swole back!

[sassy69]

My gym just finished some remodeling to shrink a posing / classroom area (they don't really hold classes so it didn't need to be as big as it was) to add 6 more stepmills to the cardio area, seperate out the crossfit chin-up / TRX frame and make the smaller posing room more "posing room-ish" - they put in mirrors around 3/4 of the walls and added "stage lighting" so you can really "pose under the lights".

So anyway, my trainer goes "after training Friday, let's do some posing in the new room!" I was like a little kid at the candy store .. or our old dog .. "Go for ride?"

http://cdn.mtlblog.com/uploads/2013/12/29.jpg

Or Cartman's mom "Hun, you want some Cheesie Poofs?"

"Yah I want Cheesie Poofs!"

I'm so excited .. I getta Pose!

[sassy69]

My gym just finished some remodeling to shrink a posing / classroom area (they don't really hold classes so it didn't need to be as big as it was) to add 6 more stepmills to the cardio area, seperate out the crossfit chin-up / TRX frame and make the smaller posing room more "posing room-ish" - they put in mirrors around 3/4 of the walls and added "stage lighting" so you can really "pose under the lights".

So anyway, my trainer goes "after training Friday, let's do some posing in the new room!" I was like a little kid at the candy store .. or our old dog .. "Go for ride?"

http://cdn.mtlblog.com/uploads/2013/12/29.jpg

Or Cartman's mom "Hun, you want some Cheesie Poofs?"

"Yah I want Cheesie Poofs!"

I'm so excited .. I getta Pose!

And yes, it happened again ... Revenge of Earworm.... while looking for a particular South Park clip for the above Cartman / Cartman's Mom exchange, I now have this little ditty stuck in my head ...

[sassy69]

8/20/15 - Thurs

Training: shoulders & abs
5 min stepmill wu
shoulder wu
seated DB press: 25/20 30/15 40/12 x 2
machine shoulder press: 70/15 x 4
DB shoulder raise (lateral raise w/o full ext, focus on delt): 20/20 25/15 x 3
super:
- cable upright row: 70/15 x 3
- alt DB lateral raise: 15/15 x 3
alt cable lateral raise: 15/15 x 4
alt bent over cable reverse fly: 20/15 x 3
reverse pec deck: 50/20 x 3 60/20
super:
- decline crunch (hip flexor raise): 25 x 5
- BOSU iso-plank alt hip flexor: 25 x 3 + BOSU iso-plank alt knee: 25 x 2
hanging ab: 15 x 3

10 min foam roller & stretch (esp lower back)

30 min SS stairmaster (angle 10 / speed 3.0)

[sassy69]

8/21/15 - TGIFnF!

AM: 30 min stairmaster

PM: Squatasauras Rex!
7 min arc trainer WU
close stance leg press (heel press): 270/20 360/20 x 4
walking lunges: bodywt/40 yds double lunge/ 40 yds +10lb DBS/40 yds
machine squat (outer quad focus): 50/20 90/15 x 3
lying leg curl: 40/15 x 7
supinated grip RDL: bar/20 95/15 x 3 (crazy tight piriformis so these were done "gingerly")

20 min foam roll

10 min arc trainer

Posing pushed off until next Wed.

Seriously shot out tonite. Getting a carb up tomorrow (bummer no cheat meal, but rather adding ~30g starchy carb to M1-4. Then back to the keto diet and increased cardio.

[sassy69]

For craps & giggles while I'm envisioning the path to my "end game" w/ this prep, I'm also noting there are two more potential shows available:

NPC GNC Tournament of Champions in San Diego - 12/5/15

NPC Excalibur in Culver City - 12/12/15


Both within driving or flying distance on short notice. The only thing to keep in mind is the skyrocketing cost of entry fees.... omg. Esp if you have to pony up a late fee.

[Sunnyday]

For craps & giggles while I'm envisioning the path to my "end game" w/ this prep, I'm also noting there are two more potential shows available:

NPC GNC Tournament of Champions in San Diego - 12/5/15

NPC Excalibur in Culver City - 12/12/15


Both within driving or flying distance on short notice. The only thing to keep in mind is the skyrocketing cost of entry fees.... omg. Esp if you have to pony up a late fee.

This.

I have a tiny budget and am limited to contest prep on a shoestring. The cost of competing in the NPC is so high that it's unthinkable to do even a local show.

The OCB is much more reasonable but even there it costs me $250 just to enter (membership fee, entry fee, one crossover fee, polygraph, drug test). Add a spray tan for $120 and $120 for a few sessions with a posing coach and I'm at $490. Then they have the nerve to charge spectators a chunk of change, means no one comes to cheer me on. :-/ Sad that as much as I want to compete I can't...at least not without telling one of my kids they can't do THEIR sport. I don't have the heart to deny them their sport.

Interestingly, powerlifting meets are TOTALLY resonable! Oh, and for the few meets I checked into they let spectators in for free.

[sassy69]

True dat ...

Ballparking my competition costs w/ my plans for two shows, and I'm basing these numbers on preliminary ideas / plans:

- excluding food & training for the duration - I'd do these regardless of prep

- NPC card - $120
Show 1: NPC Western Regional - local
- Entry fee: $100 ($10 late fee - after Nov 6) - they also allow you to buy an NPC card there which some promoters do, some don't, so you need to be prepared accordingly
- Travel: $40 - gas to / from venue, possibly parking fees. Also this promoter does shows over a Friday night PreJ and Sat nite show - so travel costs twice.
- Lodging - n/a
- Stage photography: $80 (guessing)
- Suit - $700
- Tan - guessing $120
- hair & makeup - Will probably do these myself, but guess $50 for new makeup

Show 2: Ferrigno Legacy - Palm Springs
- Entry fee: $100
- Tanning: $115
- Stage photography: $80
- Host hotel - I'd plan for Thurs - Sun because its Thxgiving and I've never been to Palm Springs
-- $440\
- hair & makeup- .. not sure, hopefully I'll have everything I need by this point & I can do it myself.
- Travel: $50 gas
- Food: $200 (guessing, and Ima live it when the show is over!)
- Suit: $500

Anyway, it adds up.

And you're right - the tickets aren't cheap either, so there's an off-chance I can get a friend to come to the Palm Springs show, but I'd probably at least split the cost of the tickets, if not cover them myself. The local show, I can probably count on forking out for a backstage pass for my trainer and hopefully some local friends & gym rats will come. They really do make it nearly inaccessible w/ the costs unless you've fully committed to the whole lifestyle and you just take it as the cost to "play the game". People who would want to support you but see how much it all adds up to, esp PreJ & Night show costs, sort of bail out or wonder why you can't get them tickets if you're in the show.

[sassy69]

8/22/15 - Sat

AM: bought a new set of golf clubs! Start swing lessons tomorrow

PM: back (width) & chest

shoulder wu
super:
- wide (neutral) grip lat pulldown: 70/20 80/20 90/15 x 2
- wide grip (straight bar) pull over: 35/20 x 4
Ezbar wide grip BB row: 70/20 90/20 x3
alt db row (decline bench): 40/15 45/15 50/15 x 2
decline cable row (med grip): 90/15 100/15 x 2
HS hi row: 45's/20 x 2 55's/15 50s/15
super:
- freemotion cable fly: 30/25 x 4
- bench triangle pushups: 25 x 4
flat bench DB fly: 20/20 x 4
DB pull-forwards (like a cable fly from low to hi, but w/ DBs): 15/15 x 3

45 min SS treadmill (angle 12, speed 2.8)

[sassy69]

8/23/15 - Sun

AM: 30 min SS stairmaster

PM: Golf swing assessment


8/24/15 - Mon

OFF ... down for the count w/ a raging headache and completely jacked up neck. I got in to see my chiro and have such a tight neck, I'm going back in tomorrow morning. This has been coming on for a while - my ART guy has been out of the country so I was sorta holding out, but it all just came down this weekend. I should be back in the saddle tomorrow after the chiro visit and some ice / ibuprofen.

Got a show to get ready for!