Suzanne's Journey to 2012 USAs

FBB_Suzanne

FBB_Suzanne

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My last competition was 2011 North Americans. I placed first in MW in both open and over 35. The pro card went to the overall which was the HW. I am now shooting for my pro card at the USAs.

I am just under 29 weeks out so I thought I would add a journal here of the rest of my off season plus my prep. I am working with Dusty Hanshaw for my nutrition and training. I am very fortunate to have a wonderful sponsor - iForce Nutrition. I am seeing Derik Farnsworth for Active Release Therapy to work out some aches and pains and get rid of all my tightness.

This journal will have my training, progress pics, videos etc

Here is a "day in the Life" Video I did a little while back. It has leg day, cheat meals and the great poptart quest!

I was going to post a few videos but don't have high enough post count. My youtube channel is FBBerSuzanneGermano
 

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FBB_Suzanne

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Sat 01-07-12 LEGS My fav part to train!

Sat Legs

Extensions- 3 sets of 20
90x20
120x20
150x20

Lying Leg Curls- 3 sets of 20
60x20
80x20
90x10 drop 70x10

Leg Press- 3 sets of 15
600x20
800x15
1000x12

Squats- 5 sets of 12...heavy and DEEP!
135x12
185x12
205x12
215x12
225x12

Seated Leg Curls- 3 sets of 10
135x10
150x10
165x10

Stiff Deads- 12, 10, 8
145x12
165x10
195x8
 
FBB_Suzanne

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Sun Delts & Calves

Smythe Shoulder Press- You need to do these heavy but also in control...I want a four count negative with each rep and an explosive positive portion of the movement. 15, 12, 10, 8
+30x15
+50x12
+60x10
+70x8

Shoulder Tri ****ta - Giant set the following movements 20 reps each...
Seated Side Laterals, Seated DB Rear Laterals, Seated DB Front Raises...all in a row...the pump will be brutal
10x20 ss 10x20 ss 10x20
10x20 ss 10x20 ss 10x20
15x20 ss 15x20 ss 15x20

Cable Rear Laterals- One more shot at the rear delts...3 sets of 20
15x20
20x20
20x20

Cable Side Laterals- With the cable attachment set at the bottom and behind your feet grab the handle (use the same one you would use for cable crossovers) 2 sets of 20...like you said do not focus on weight but rather on feeling the muscle fire...
10x20
10x20

Standing Calf Raise- 15, 12, 10...all with a five count negative and a one count contraction at the top of the rep
60x10
80x10
100x8
 
FBB_Suzanne

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These are my current pics. wt 139 (my comp wt is 125) I got a new nutrition plan starting today we wnat me to tighten up a bit down to around 133ish
 

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evandem27

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Wowwww... Your an ANIMAL!!! Those contest pics put me to shame :/
 
FBB_Suzanne

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thanks! I try to kill it!

Tues Arms

BB Curls- 20, 20, 20
40x20
40x20
40x20

Reverse Grip EZ Bar Tri Press Downs- 20, 20, 20
60x20
70x20
70x20

Standing DB Curls- 15, 12, 10...keep the form tight here with all focus on bi's
15x15
25x12
25x12

Hammer Strength (or similiar) Dip Machine- 15, 12, 10...after final set of 10 drop the weight and go to failure...drop weight enough that you get at least 8 more reps
240x15
270x12
300x10 drop 255x7 drop 150x15

Preacher Curl Machine- looking for a 4 count negative with each rep here...20, 15, 10
35x12 forearms acting up
50x11
50x8

EZ Bar Skull Crushers SS with Close Grip Bench....15, 12, 12...rep range is for both movements
50x15 ss 50x15
60x12 ss 60x12
70x10 ss 70x10
 
FBB_Suzanne

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Wed Legs
Totally killed it!!

Walking Lunges- 3 sets of 20 reps per leg...use these as a warm up/stretch

Standing Leg Curl- 4 sets of 12-15...I am looking for you to hold tight form here and use your hamstrings only...no momentum
20x15
25x15
30x15
35x12

Lyin Leg Curl- 12, 10, 8, 20...after final 20 drop the weight 4 plates and immediately go to failure
60x12
80x10
90x8
60x20 drop 30x12

Leg Press- 12, 10, 8...After final set I want you to do a RP set to 50...Choose a weight you can get at least 15-20 on for first attempt....when you fail take 15 breaths and go again...continue doing this until you get 50 reps. If you do it in 3 or less attempts you chose a weight that was to light.
14 plates x15
18 plates x15
20 plates x10
18 plates/18+12+8+12=50RP

Hack Squats- 15, 12, 10
180x15
270x12
360x10

Stiff Leg Deads- 15, 12, 10
135x15
155x8
135x12

Extensions- 1 drop set of 100 reps...choose a weight to start with that you can get at least 30 reps
Don't know all the reps at each wt

Video on my youtube acct FBBerSuzaneGermano I can't post the video here since I don't have enough posts yet
 
evandem27

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Jeeeez... Props on the energy to do lunges,stiffs,press,and hax squats!! Killin it for sure!
 
FBB_Suzanne

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Jeeeez... Props on the energy to do lunges,stiffs,press,and hax squats!! Killin it for sure!
Thanks! Sundays leg workout looks fun 10 sets of 10 squats, heavy barbell walking lunges...
 
FBB_Suzanne

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thur Back-

EZ Bar Reverse Grip Pull Down- 15, 12, 12, 10
105x15
120x12
120x12
135x10

T-Bar Rows- 15, 12, 10
+125x15
+150x12
+185x10

Wide Grip Pull Down- looking for a hard squeeze at the contraction here...15, 12, 10
105x15
120x12
120x10

Reverse Grip BB Row- 12, 10, 8
135x12
185x10
205x8

Reverse Grip EZ Bar Cable Low Row- 15, 12, 10
105x15
120x12
135x10

BB Lat Press Downs- 20, 20, 20
70x20
70x20
70x20


Today I spent the day playing in Final Cut. Chase got me a training book for it. Have been editing video all day. Hope to learn lots of fun stuff!
 
FBB_Suzanne

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Sat Delts
Hammer Shoulder Press- 12, 10, 8, 15
90x12
115x10
140x8
90x15

Unilateral DB Side Laterals- 15, 12, 10...delts only...do not use traps!
15x15
Switched to lateral raise machine cuz db hurt elbow
50x12
Felt pulling in chest hurt left bi
50x12

Cable Rear Laterals- 3 sets of 25 reps...first 15 reps have a 2 count pause at the contraction last 10 reps you just bust out
20x25
20x25
20x25

Reverse Grip BB Front Raise- 2 sets of 20 reps..I want a slight bend in the elbows throughout on these
15x20
20x20

Standing Military Press- 2 sets of 20 to finish
45x20
65x20

Really glad I have an appointment with Derik Farnsworth for Active Release torture on Friday for 2.5 hours!!! A lot of my issues were cropping up today. But I can say on my standing military press I had better ROM than I have had in the past
 
FBB_Suzanne

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Sat Legs
Got up early to hit legs at AM with Chase and Louie. Louie has become part of team Suzanne and promised Dusty he would kick my ass!

Leg press calves 3 sets

Machine leg press calves
3 sets

Standing calves pause for 1 count at bottom
20x15
25x15

Seated ham
70x12
80x15
90x12


Leg press - Louie really working with me on getting full depth with heavy sets
8 plates x 10 warm up
12x15 warm up
14x20
18x8

Hack Squat
270x15
360x12
450x8

3 LEG EXTENSIONS- 1 SET...DROP SET TO 50 EACH REP WITH A 4 COUNT NEGATIVE...LOOKING FOR MINIMUM OF 25 ON FIRST ATTEMPT.
55x25 drop 40x15 drop 25x10 OUCH!!!!!!

After legs got my nails filled then we went for sushi and picked up cupcakes at Sugar Daddy's

Screen shot 2012-01-15 at 5.41.08 PM.png
Screen shot 2012-01-15 at 5.35.29 PM.png
Screen shot 2012-01-15 at 5.27.49 PM.png
Screen shot 2012-01-15 at 1.32.15 PM.png
 

criticalbench

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  • RockStar
  • Legend!
  • Established
You know you have all my support, as with everyone else at I-FORCE! You have done it before, and you can do it again.. now go out there and get it!
 
FBB_Suzanne

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You know you have all my support, as with everyone else at I-FORCE! You have done it before, and you can do it again.. now go out there and get it!
Thank you! Looking forward to a great 2012 as part of team iForce!!

Mon was and off day from Training so just hit 20 min on the stepmill

Today was a change in plans due to spending too long at the Vet went back and forth for quite some time trying to get correct thyroid script for Wookie. So I hit chest instead of back. Turned out to be a great workout

Tues Chest

Incline BB Press- after pyramid warm ups I want 5 sets of 5
95x10 wu
115x8 wu
135x6 wu
165x7
185x5
195x7
200x5
200x7

Peck Deck- 2 count pause at both the contraction and the stretch...20, 15, 12
60x20
60x15
70x13

Incline DB Press- 15, 12, 10
50x15
60x9
60x10

Decline Hammer Press- after warm up I want 1RP set of 20
Decline bb
95/12+8
 
FBB_Suzanne

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Back 01/17/12

Lat Pull Down- 15, 12, 10
105x15
120x15
135x15

V-Bar Pull Down- 12, 12, 10, 10
120x12
120x12
125x10
125x10

DB Row- 15, 12, 10, 8
75x15
85x12
85x10
85x8

BB Row- 10, 8, 6, 15
155x10
155x8
115x8
115x15


Kneeling Rope Pulldown (behind the neck)- 20, 15, 15
50x20
60x15
60x15

Hyperextensions- 2 sets of 30 ouch ouch ouch
 
FBB_Suzanne

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Fri Legs at World Gym in San Diego!

Any one who knows me at all knows i prefer cold to hot but let me tell you that gym was f***ing FREEZING! Started off in hoodie wish i had sweat pants (and i hate lifting in pants!) MY knee never felt good even after slowly warming up and several exercises

Lying Leg Curl- 4 sets of 12...focus on getting a hard squeeze at the contraction on each rep
Freemotion leg curl seated (chose this since we don't have it and like to use variety)
60x12
80x12
90x12
100x12

Extensions- 4 sets of 20...pyramid up here and get the knee's nice and warm
#3x20
#3+2Wtsx20
#4x20
#4+2wtsx20

Squats- 4 sets of 10....I want depth here! then to finish I want 2 sets of 20
Made sure ever rep was all the way down
Bar wu
95x6 wu pause 2 count at bottom
135X 10
135x10
145x10
155x6
155x10
95x20
105x10 drop 85x10 drop 65x10

Leg Press- 3 sets of 15....after final set of 15 I want a triple drop....that means Example- 900lbs x 15, 720lbs x12, 630lbs x 10, 520 x 20
All deep
10 plates x 15
12 plates x 15
14 plates x 15 drop 12x10 drop 10x10 drop 8x10

Walking BB Lunges- 3 sets of 100 yards
60lb x 90 steps
60lb x 90 steps

Reverse hack
Slow neg pause 2 count at botton
2x10

Saw Derik for 2.5 hrs of deep tissue and ART OMG was i in pain!!!! Video of it is up on my youtube page FBBerSuzanneGermano
 
FBB_Suzanne

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Mon delts
back in the gym after 2 days of recovery

Delts-

Smythe Shoulder Press-3 sets of 10 then triple drop
+50x10
+60x10
+80x10 drop +60x8 drop +40x8 drop
+20x8

Seated DB Lateral Raise 3 sets of 20
SS
Standing Partial Lateral Raise- 3 sets of 20
10x20 ss 30x20
15x20

Incline Rear Delts Swings- 2 sets of 50
25x50
25x50

Standing Alternating DB Front Laterals- 15, 12, 12
15x15
17.5x12
20x12

During first set of lateral raise superset i tweaked my hamstring/adductor bending over to put the dbs down. super sharp pain. It was n area Derik worked really good. So I went to just straight set so i wouldn't be standing and sitting and bending down to pick up and ut down db's. I stretched out quads a lot Soaked in epsom bath and feeling no pain today yay!
 
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Tues Arms

Had a great arm WO. Last Thurs I had to skip my arm WO because everything even light was really hurting elbows etc. Tonight after Derik tore me apart no elbow pain. All was great thru Triceps. On biceps i had the best range of motion i have had in i can't remember how long. Only issue was forearms started to hurt after about 9-10 reps so I increased wt and lowered the reps to 8-10. Going back to see Derik Feb 3 and he is taking me to the next level whatever that means. Sounds scary since I barely survived this level!

Reverse Grip EZ bar Cable press down 15, 15, 15
SS
EZ Bar Cable Press Down 15, 15, 15
50x15 ss 60x15
55x15 ss 65x15
60x15 ss 65x15

Hammer Dip Machine (or similiar)
15, 12, 10, 20
255x12
240x10
240x10
130x20

Rope Overhead Extension- 15, 12, 10
55x15
70x12
80x10

EZ Bar Skull Crusher- 15, 12, 10
50x20
70x12
80x10

BB Curl- 3 sets of 12
Super strict
40x12
50x12
55x12

Alternating DB Curls- 3 sets of 10
22.5x10
25x8


Machine Preachers- 1 RP set of 20
45/10+6+6

DB Hammer Curls- 2 sets of 15 w/ a 3 count negative
15x12 no negative forearm hurt
15x 12
 
FBB_Suzanne

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Legs- Hamstring dominant
I went "easy-ish" because Derik really dug the hell out of them and I had that sharp pain Monday night. All felt good so balls to the wall on my second leg day this weekend which is gonna be crazy!

Lying Leg Curl- 3 sets of 12...after final set I want you dropping the weight and doing 25 partials out of the bottom...about a 5'' range of motion...THESE WILL SUCK ASS!!!
70x12
80x12
70x12 25 (70, 60 and 50)


Standing or Kneeling Leg Curl- (keep form tight here)- 3 sets of 15 with a 4 count negative and a hard contraction at the top of each rep
20x15/leg
20x15/leg
20x15/leg

Sumo Deads- As you come up I want you driving the hips forward and squeezing the glutes HARD!!! 3 sets of 12
135x12
135x12
155x12

Stiff Deads- 3 sets of 12
95x12
135x12
155x12

DB Step Ups- 2 sets of 15 per leg
20x15/leg
20x15/leg

Walking Lunges- No weight...3 sets of 40 steps per leg
 
FBB_Suzanne

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Thurs Delts

HAd a great Delt Wo! and no pain!

10-8-6-4s to warm up
10x2 sets

Hammer Shoulder Press- 10, 8, 6...triple drop after the set of 6
50x12 WU
70x20
120x10
150x8
170x6 drop 130x6 drop 110x6 drop 90x6

Seated DB Laterals- 12, 12, 10
SS
Standing Partial Laterals- 15, 15, 15...minimum of double the weight you use for seated laterals
15x12 ss 30x15
20x12 ss 40x15
25x10 ss 50x15


Standing Cable Rear Laterals- 3 sets to failure...if you are strong on these I want a weight you can't get for more than 25
20x15
15x25
15x15

Alternating DB Front Raise- 3 sets of 12
20x12
20x12
20x12

Hammer Shoulder Press- 1 RP set of 30...need at least 15 on first attempt
90/17+11+11=40RP
 
FBB_Suzanne

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omg I dislike db step ups! LOL They are killer! They take my breath away! Cameron gave me the option today...DB Lunges or DB Step ups. I said, neither please. haha

Great job girl! Glad Derek is helping you mend! I know it hurts now, but in the long run I bet it is gonna benefit you!

4.5 weeks!!!
I am not big on DB stepups either!

Sat Legs

Legs-

walking lunges- Using these just as a warm up...3 sets of 30 steps per leg

Seated Leg Curls- 3 sets of 15...I want you pyramiding the weight up on each set
90x15
105x15
120x15
135x15

Extensions- 3 sets of 15...basically using these just to get the blood in the knees.
Hammer isolateral
25x15
30x15
32.5x15

Leg Press- I want 3 bad ass sets of 15 here...obviously you will do a few warm ups before attacking the working sets.
300x15deep deep
345x15deep deep
400x15 deep deep
500x10

Squats- I want 4 sets of 10...the reps need to be crazy deep here and I want you thinking at 8 that their is no way in hell you will make 10...then get it done...feel free to do smythe or free whatever you feel more. I personally am a free squat junky.
135x10
145x10
155x10

Leg Press- yes, again!! 2 RP sets of 50...first attempt needs to be a brutal set of 20-25
300/25+25+25=75RP
445/25+20then 545/20 = 65RP

Smyth plie toe squats
+90/20+25=45rp

Leg ext triple 'drop"
60x15 ss 90x12 ss 120x10

Got my Chuckbox burger and frozen yogurt cheat :)
 
FBB_Suzanne

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Sun Back
Stiff arm WU

Hammer Pull Down- 12, 10, 8
90x10 wu
180x15
250x10
270x8 drop 180x11

BB Rows- 3 sets of 10
from the floor
95x10
115x10
Regular
135x10
155x10

DB Rows- 3 sets of 8
65x8
75x8
85x8
105x8

Rev Grip EZ Pull Down- 3 sets of 8-10
105x10
120x10
135x10

Deadlifts- 2 sets of 8-12
135 wu
185 uu
225 wu
255 wu
225x6
185x10
 
FBB_Suzanne

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Mon Arms great WO
Really feeling good since getting my ART/Deep Tissue with Derik

EZ Bar Cable Press Down- 3 sets of 15
SS
Rope Press Down- 3 sets of 15
60x15 ss 50x15
70x15 ss 50x15
80x15 ss
50x15

Dips- 3 sets of 15
Bwx12
Bwx15
Bwx15

Seated Alternating DB Curl- 3 sets of 12
20x12
25x12
30x10

Cable Rope Hammer Curl- 3 sets of 15
50x15
60x15
70x15

EZ Bar Dead Skull Crushers (done on the ground...full stop at bottom of each rep) 15, 12, 12, 20
60x15
80x5 drop 60x7
70x7 drop 60x5
40x20

EZ Bar Cable Curls- tight form here...no swinging...15, 12, 12
60x15
65x12
70x12

Preacher Curl- 15, 12, 10
45x15
50x12
50x7 drop 45x3

Cable Kickbacks- 2 sets 0f 15
20x15
 
FBB_Suzanne

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Thur Back

Rack Deads- after warm ups I want 2 working sets set one 6-8 reps...set 2 10-12 reps
315x8
275x10


Pull Ups- 2 sets to failure
9
8

DB Rows- 3 sets of 10...focus on feeling the back here
80x10
80x10
80x10

Close Grip Pull Downs- 12, 10, 8
120x12
120x10
105x8

Rev Grip BB Row- feel the lower lat squeezing here...12, 10, 8
95x12
115x10
135x10

Good Mornings- 2 sets of 15
45x15
45x15
 
FBB_Suzanne

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Fri we drove to San Deigo had my 2 hr torture with Derik and drove home. 6 hrs each way. I feel bad that i can't drive and Chase has to do it all.

Derik dug the **** out of me. Lots of cussing again but this time hurt so much couldn't even forms words just screamed! At least i am no the only one he said Dennis Wolf was 5 times louder.

We got there a bit early and I met Louis TheBigSexy and he let me try his top squat which is a really cool thing I want one! The pics with TheBigSexy and the squat are stills from video

Due to my Derik deep tissue I am off form training Sat and Sun. So today just went up to Metroflex with Chase to help him with his chest WO then we went for pizza and frozen yogurt

1.Me & Derik before the appt
2. Derik grinding above and below IT band OUCH!!!!!!!!!!!!!
3 Me & Louis Uridel (TheBigSexy on the forums)
4. Trying out the top squat

IMG_3769.JPG
Derik Torture.jpg
Me and Louis.jpg
Top Squat.jpg
 
FBB_Suzanne

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Mon Chest
Ugh how did that happen! 1) Monday is normally an off day we do that on purpose since gym is most crowded on Mondays 2) I try to avoid chest on universal chest day

Chest

DB Press- After a complete warm up I am looking for four sets here...12, 10, 8, 6
30x15
40x10
50x8
60x8

DB Pull Over- Focus on a hard contraction at the top of each rep...15, 12, 10
40x15
50x12
55x10

High Incline Smythe Press...Bring the bar down to lower chest level...keep extreme arch in back...12, 10, 10...after last set of 10 I want two drops to failure
50x12
130x8
110x10 drop 80x9 drop 50x10

Tomb Press- 2 sets of 20
50x12
30x20
40x20
 

Sylvo2121

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I'm really enjoying reading your posts not to mention the weight you're moving during a contest prep. Do u mind posting your current stats?

You're doing awesome. Keep it up - you're a real inspiration
 
FBB_Suzanne

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I'm really enjoying reading your posts not to mention the weight you're moving during a contest prep. Do u mind posting your current stats?

You're doing awesome. Keep it up - you're a real inspiration
Thanks! right now I am still off season

5' 0" wt 139 currently
contest i weigh in at 125
 
SoCalMuscle

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keep up the good work!! and yes worlds is ICE cold first thing in the morning
 
FBB_Suzanne

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keep up the good work!! and yes worlds is ICE cold first thing in the morning
I usually prefer being cold but holy **** it was really cold!
 
FBB_Suzanne

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Tues Delts
10-8-6-4 warmup
12.5
12.5

Rack slides
65x15
75x12
85x10

Clean and Press (weight is at waist at start not on ground..hang clean style)- 10, 10, 10...wear your belt on these
45x10
55x10
65x10

Cable Rear Laterals- 3 sets 25 reps...15 reps with a pause at the top of contraction and then 10 just blasted out
15x25
15x25
15x25

Seated DB laterals- 15, 12, 10, 20
17.5x15
12.5x12
15x10
10x20

Smythe Military- 20, 20, 100...use a weight you can get at least 40 on first attempt...then get 20...then get 10...then 10...then 10...then 5...then finish...NO DROPPING THE WEIGHT..short rest between attempts
+50x20
+50x20
+20x40x20x20x10x10
 
FBB_Suzanne

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Alrighty-

Leg workout from Wed Feb 8 This is a workout Derik Farnsworth wrote up in the March 2012 Ironman. Ther are two workout that alternate this is workout #1. When I was there I asked him for a good volume leg workout and he said to do this one.

I was alone at the gym so had to pro iPhone on floor, benches, wooden boxes and also did not get all the exercises. I also realized that my stubby T-Rex arms make doing Jefferson squats impossible.

Heart was pounding, legs were crazy pumped, couldn't breathe and sweating buckets!! Nothing like a kick ass leg day!!!

Leg Ext WU 3-5 x 40-50 fast pace engorge quads with blood
40x50
40x50
40x50
45x50
45x50

Leg press 5x10-12 feet shoulder width
6x12
8x12 seat 1 up
8x12 seat all the way
10x10 all the way
10x10 all the way

Squats 4x20
95x20
105x20
115x20
115x20

Parking lot lunges 4x50 yards
45x50
45x50
45x50
45x50

BB or DB stiff leg deadlifts 4x12-20
95x20
115x15

Smyth sumo
50x20
70x20
90x20

Lying leg curls 4x21s
40x21
50x21

I had an appt to get to so I missed 2 sets of lying hamstring 21s and 4 sets of standing leg curls

I must be a masochist I set up another 2 hr deep tissue/ART session with Derik on Feb 17th

[video=youtube;Cto7UsI9n4Q]http://www.youtube.com/watch?v=Cto7UsI9n4Q[/video]
 
FBB_Suzanne

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I'll try it on a day when I know I don't need to walk the following day:rofl:
I couldn't walk for 3 days and still feel it today 4 days later :)

Sat Arms
we went to Independence Gym since Chase had to go to the yearly judging seminar. It was great because I had a chance to change things up and use freemotion. Fumy thing first time bis have hurt next day in I can't remember how long and tris hurt today too.

Freemotion Tricep
#9x15
#10x12
#11x10
#11x8 drop #8x6 drip #5x6

Freemotion bicep standing back to stack
#5x15
#6x12
#7x10
#8x6 drop #5x8

paramount bicep preacher/tricep combo
50x15 ss 70x25
60x15 ss 130x15
70x12 ss 180x15
80x7 ss 180x10

Bodymaster dip
120x15
130x12
140x10
140x10 drop 120x10 drop 80x10

Floor skull crushers
40x20
50x15
50x12
50x10

Ez curl
50x15
50x12
50x10
50x10

Pinwheel curls
15x12
17.5x10
20x8
15x12

Freemotion bent over kickbacks
#4x20
#4x15
#4x15
#4x15

Freemotion alt curl holding contraction
#4x12
#6x7
#5x8
#5x8
 
FBB_Suzanne

FBB_Suzanne

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Saturday after arms we went to chuckbox and had our guacamole, bacon, cheddar, green chili burger and split some fries, then we went to see Safe House (good movie) and then we went to BJs for desert - PIZOOKIE!!!!!

Sunday morning was spent cleaning the house and vacuuming up tons of dog hair. Krieger is just shedding like crazy!

Sun Back-
Stiff arm pulldowns for warmup
60x15
60x15
60x15
60x15

EZ Bar Reverse Grip Pull Downs- Keep the chest high throughout...pull with the lats!! 15, 12, 10...all with a one count pause at contraction
90x15
105x12
120x10

Hammer Strength Pull Downs- 12, 10, 8, 15
180x12
230x10
270x8
150x15

V-Bar Close Grip Pull Down- 15, 12, 10...really focus on the stretch with these...need to feel the lower lats working
90x15
105x12
120x10

Hammer Strength Row (unilateral)- 15, 12, 10, 8
45/side x 15
60/side x 12
75/sude x 10
90/side x 7

T-Bar Row- Lean at about a 45 degree angle and focus on getting a deep stretch...keep your weight in your heals so you are safe...15, 15, 12
125x15
125x15
135x12

V Bar Cable Low Row- 12, 10, 15
120x12
135x10
15x15
 
FBB_Suzanne

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My 24 week out update with a pic of my desert the famous BJ's Brewery Pizzokie!

[video=youtube;i1AobZ-jhWo]http://www.youtube.com/watch?v=i1AobZ-jhWo[/video]
 
FBB_Suzanne

FBB_Suzanne

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Mon our friend/Chase's WO partner Louie stopped in to help to push me
Delts and traps-

Hammer strength Shoulder Press-
15, 12, 10, 8
90x15
110x12
130x10
150x8

Standing DB Laterals
15, 12, 10, 20
15x15
15x12
17.5x10
12.5x20

Standing DB Rear Laterals-
15, 12, 10
25x15
35x12
40x10

BB Front Raise
20, 20
35x20
35x20

DB Press- 15, 12, 10, 20
45x15
45x12
45x10
35x15

BB shrugs- 15, 12, 10
Smyth
110x15
180x12
230x12

Rev BB Shrugs- 12
180x12

Seated calves
45x12
75x12
75x12

Standing calf drop set

Leg press calves
3 sets
 
FBB_Suzanne

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Tues Legs Derik WO #2 March 2012 Iron Man
Crazy high volume
I was DEAD the rest of the night!

Leg ext warmup 3-5 x 40-50
40x50
40x50
40x50
40x50

Squats
5x10
135x10
135x10
145x10
145x10
145x10

Leg press close stance 5x20
8 plates x 20
8 plates x 20
8 plates x 20
8 plates x 20
8 plates x 20

Hack squats (1 1/2s) 3x10-15
90x10
90x10
90x10
90x10

Parking lot lunges 2x100
Bw x 100 yrds

Lying leg curls 4x21s
50x21s
60x21s
60x21s
60x21s

Sldl 4x12-20
95x15
135x12
135x12

High leg press ir jefferson or sumo squats 3x15-20
high leg press
2 plates x 20
3 plates x 20
4 plates x 15

One-leg leg curl
15x20
15x20
15x15

[video=youtube;fYc3gdyMdI8]http://www.youtube.com/watch?v=fYc3gdyMdI8[/video]
 
FBB_Suzanne

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Wed Chest

Incline BB Press- 12, 10, 8, 6
135x12
145x10
165x8
185x6
135x12

Hammer Strength incline Chest Press- 12, 10, 8
140x12
150x12
180x10 drop 90x15

Slight Incline Fly- 15, 12, 10
25x15
30x12
40x12

Incline Tomb Press- 3 sets of 15
45x15
45x12
45x15

Pec deck
70x20
70x20
70x20
 
FBB_Suzanne

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Thurs Back

Less than stellar back WO which pisses me off. I was really psyched for rack deads but couldn't even get 1 rep with 285 i have routinely done 315 and gone up to 365. Got zero pump and didn't feel "worked" even added extra exercises to get more volume still no pump and pushed every exercises to failure. Feels like i wasted my time. Not the greatest way to go into 3 days off from training.

Back
Stiff arm warm up
60x20
70x15

Rev Grip EZ Pull Down- 12, 10, 8, 8
105x15
120x10
135x8
138x8

Rack Deads- 15, 12, 10, 8
185x6 warmup
225x15
255x7
285x0
225x8
225x5

BB Rows- 3 sets of 10
135x10
135x10
155x10

Wide Grip BB Press Down- 3 sets 15
70x15
70x15
70x15

Hyper extensions- 3 sets of 30
3 sets of 20

Wg pulldown 1 1/2s
75x15
80x12
85x10

Cable standing high row
90x15
100x15
110x12

Pullups
7
7
10
 
FBB_Suzanne

FBB_Suzanne

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Mon Arms-

Rope Press Down- 25, 20, 15, 12
40x25
50x20
55x15
60x12

Alternating DB Curl- 4 sets of 10
20x10
25x10
27.5x10
30x10

Rev Grip EZ Press Down
20, 15, 12, 12
20x20
30x15
40x12
40x12

Unilateral Machine Preacher Curls
15, 12, 10
25x15
30x9
30x9

Bench Dips- 20, 15, 15
Bw x 20
Bw+25x15
Bw+45x15 drop bw x 5

Low Pulley Tri Cable Kickback
20, 20, 20
15x20
15x20

Hammer Curls- 2 sets of 15
15x20
20x20

Here is my 23 week out video blog - talk about recent san diego trip and who i ran into, fun videos of outing with our dogs, cheat meal and of course some training

Quest For 2012 USAs - 23 Weeks Out.mp4 - YouTube
 
FBB_Suzanne

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Tue

Was gonna be chest but with warmups realized front delt and chest was saying no go! Got pissed off. Thought about taking the night off since I was not prepared for back (didn't have belt) Decided to try delts winged my WO got insane pump and killed delts and am a sweaty mess


10-8-6-4 (10 presses 10 lateral 8 presses 8 laterals 6 presses 6 laterals 4 presses 4 laterals no rest = 1 set)
10lb x 3 sets

Flex shoulder press facing in
75x20
90x15
105x20
120x15
150x10 drop 120x10 drop 75x10 drop 45x20

7-7-7 laterals
10x7-15x7-20x7-15x7-10x7 = 1 set no rest
4 sets

7-7-7 rear laterals bent over
20x7-25x7-30x7-25x7-20x7 = 1 set no rest talk about a lower back pump
3 sets

Smith standing press
+20x20
+50x10
+50x8
+40x12 drop +20x12 drop +10x10 (1 1/2rep)

Up & outs w half rep lateral (front raise bring out to side do half lateral raise then down)
7.5x10
7.5x10

Partial laterals lower 1/3
40x15
40x12
 
FBB_Suzanne

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Sat

Started off the day going to an open house for a Montessori Teacher training program. Pondering going back to teaching once we move and i can actually get around and was trying to decide if I want to do the Elementary training for ages 69 then 9-12 or stay with Primary ages 3-6 which I am already certified although I haven't taught since 1998. Christine went through Montessori from age 2.5 to end of what would be 5th grade. After I split with her father I could not get her to the school so she missed her final year. But still just thinking about it. Teaching would certainly be much harder to get time off for competitions or going to San Diego for massages.

Next was Legs

Legs WO #1 Derik round 2

Leg Ext WU 3-5 x 40-50 fast pace engorge quads with blood
40x50
45x50
45x50
45x50
55x40

Leg press 5x10-12 feet shoulder width
10 plates totalx10
10x10
11x10
12x10
14x10

Squats 4x20
95x20
115x20
115x20
125x11x9

Parking lot lunges 4x50 yards
55x50
55x50
55x50
55x50

BB or DB stiff leg deadlifts 4x12-20
135x12
155x12
155x10
155x6

Smyth sumo
50x20
70x20
90x20

Lying leg curls 4x21s
50x21s
60x21s

It's Monday and I am still CRIPPLED!

Then we hit In-n-Out

Then headed to Desert Muscle Classic Finals. I had such a goo timeseeing everyone and meeting people in person. After the show we all went to the Cheesecake Factory.

Sun

Met up with Cameron, Tracey and their kids and chatted for a few hours it was so nice to spend time with them

Shoulders

Delts
10-8-6-4s as a warm up and to fill with blood
10
10

Hammer strength shoulder press
50x20
90x15
110x12
130x9


70x20

Side Laterals- 3 sets of 15
15x20
20x20
25x15
25x15

scott press
15x20
20x20
25x15

Flex press facing in
105x12 puase as bottom
105x15 pause at bottom
105x15 pause at bottom

Peck Deck Rear Laterals- 3 sets of 15...hard squeeze at the contraction of each rep
50x20
50x15
50x15

Plate Front Raise (standing)-
35x10
35x10
35x10

traceyandI.jpg
 
FBB_Suzanne

FBB_Suzanne

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Tues Chest - stil had some painrunning down bicep and tricep

Chest
BB incline
95x10 warm up
135x15
155x10
165x6
165x5
135x8

DB incline press
35x12
35x12
35x12
35x12

Hammer strength dip standing reverse leaning (decline press)
90x20
135x15
135x15
135x15

Pec deck
70x15
70x15
70x15


22 week out video blog

http://www.youtube.com/watch?v=R0jkOVfNdIw
 
FBB_Suzanne

FBB_Suzanne

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Wed Back
Stiff arms
70x20
80x15
90x15
100x15

Deadlifts - really wanted to concentrate on form Every rep had complete stop at bottom.
135x6
185x5
225x5
245x3
255x1
260x3
265x1
275x2

Db row
80x12
90x12
100x9

Cg pulldown ss facepulls
105x12 ss 40x12
120x10 ss 40x10
135x8 ss 40x10
105x7 drop 75x5 ss 40x10
 
ManBeast

ManBeast

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Keep killin it! nice and steady improvement :)
 
HokiePride

HokiePride

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Impressive log!
 

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