Suzanne's Journey to 2012 USAs - AnabolicMinds.com

Suzanne's Journey to 2012 USAs

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    Suzanne's Journey to 2012 USAs


    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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    iTrain…iCompete…iDominate…iFor ce!
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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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    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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    Wowwww... Your an ANIMAL!!! Those contest pics put me to shame :/
    I pick things up... and i put em down...
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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    Jeeeez... Props on the energy to do lunges,stiffs,press,and hax squats!! Killin it for sure!
    I pick things up... and i put em down...
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    Quote Originally Posted by evandem27 View Post
    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...
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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!
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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

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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!
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    Quote Originally Posted by criticalbench View Post
    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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
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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!
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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    Quote Originally Posted by IslandGirl View Post
    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 :-)
    iTrain…iCompete…iDominate…iFor ce!
    iForce Nutrition Sponsored Athlete www.iforcenutrition.com
    www.SuzanneGermano.com
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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
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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
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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
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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

    Name:  IMG_3769.JPG
Views: 95
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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
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  27. New Member
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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
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    Quote Originally Posted by Sylvo2121 View Post
    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
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    keep up the good work!! and yes worlds is ICE cold first thing in the morning
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    Quote Originally Posted by SoCalMuscle View Post
    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!
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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
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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

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

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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
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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

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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
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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
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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
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