Suzanne's Journey to 2012 USAs

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  1. New Member
    FBB_Suzanne's Avatar
    Stats
    5'0"   lbs.
    Join Date
    Dec 2011
    Posts
    68
    Rep Power
    226
    Level
    7
    Lv. Percent
    52.25%

    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

  2. New Member
    FBB_Suzanne's Avatar
    Stats
    5'0"   lbs.
    Join Date
    Dec 2011
    Posts
    68
    Rep Power
    226
    Level
    7
    Lv. Percent
    52.25%

    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

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    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
  3. New Member
    FBB_Suzanne's Avatar
    Stats
    5'0"   lbs.
    Join Date
    Dec 2011
    Posts
    68
    Rep Power
    226
    Level
    7
    Lv. Percent
    52.25%

    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
    •   
       

  4. New Member
    FBB_Suzanne's Avatar
    Stats
    5'0"   lbs.
    Join Date
    Dec 2011
    Posts
    68
    Rep Power
    226
    Level
    7
    Lv. Percent
    52.25%

    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
  5. Elite Member
    ManBeast's Avatar
    Stats
    5'7"  XXX lbs.
    Join Date
    Oct 2002
    Age
    32
    Posts
    6,515
    Rep Power
    48651
    Level
    54
    Lv. Percent
    23.82%
    Achievements Activity ProPosting ProPosting Authority

    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.*
  6. Senior Member
    HokiePride's Avatar
    Stats
    6'5"  347 lbs.
    Join Date
    Jun 2012
    Posts
    1,168
    Rep Power
    417747
    Level
    36
    Lv. Percent
    65.18%
    Achievements Activity ProPosting Pro

    Impressive log!
  

  
 

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