Suzanne~Road to USAs~Vegas Baby!

[cheddar cheese]

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

[Suzanne]

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

ya i heard Vancouver was needing snow

[Suzanne]

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

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

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

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


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

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

March 20
?

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

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

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

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

[RealLilSwole]

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

[Suzanne]

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

thanks not sure any better yet will know sunday

[Suzanne]

Back in the Gym!!! yay!!

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

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

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

Leg ext 4 warmup sets

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

Freemotiom leg press
360x15
400x12
440x15
500x10

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

Lying ham curl
80x15
100x12
120x8

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

Single leg ham curl
15x12,12,12

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

[Kyle1]

so your doing Masters then??

[Suzanne]

so your doing Masters then??

Right now the plan is Master's and North Americans

[MsGuns]

Happy Luv Day Suz!

[Suzanne]

Happy Luv Day Suz!

happy vday

[Suzanne]

sun back

Stiff arm pulldowns 3x20
40x20
50x20
60x20

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

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

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

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

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

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

NO FOREARM OR ELBOW PAIN!!!

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

tanned

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

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

[essmonet03]

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

hope you had a good Valentines Day...

[Suzanne]

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

Lateral raise machine
20x20
30x20
35x30
50x30

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

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

Alt w press
35x8,8,12 per side

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

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

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

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

[Suzanne]

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

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

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

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

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

Vgrip
60x20

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

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

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

Preacher db
25x12
30x10
35x8

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

[Suzanne]

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

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

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

cg pulldown nautalus machine
110x15
125x15
140x12

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

Reverse pec deck leaning back
15,15,15