Suzanne's Journey to 2012 USAs

Page 2 of 2 First 12

  1. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com


  2. 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

    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
    •   
       


  3. Quote Originally Posted by Didances View Post
    I'll try it on a day when I know I don't need to walk the following day
    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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  4. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

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

    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  6. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  7. 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

    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  8. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  9. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  10. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
    •   
       


  11. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  12. 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

    Name:  traceyandI.jpg
Views: 68
Size:  99.1 KB
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  13. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  14. 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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com

  15. Keep killin it! nice and steady improvement
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  16. Impressive log!
  

  
 

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