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  1. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    Thanks! right now I am still off season 5' 0" wt 139 currently contest i weigh in at 125
  2. FBB_Suzanne

    Cheat Day?

    During my prep i was card cycling low days were 1400 cals 125ish g carbs, high were 1900 cals 250g (approx don't remember exact) every other Saturday I ahd a refeed that consisted of: 1 pkg poptarts theater size box mike n ike's during WO guacamole bacon cheddar burger couple happy hippos pb &...
  3. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  4. FBB_Suzanne

    Contest Day Advice (supps and judging questions)

    For the most part prejudging is more important but if you have to win the overall (ie to get Pro card) then you have to be good enough at prejudging to win your class but spot on perfect for finals Day of depends on what you look like. I have woke up flat then for North Americans I spilled...
  5. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  6. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  7. FBB_Suzanne

    Rack Deads - Where do you like the bar and why?

    I have always done my rack deads with the bar just below my knee. Sometimes this is lots of fun since many power cages don't go that low so i have to but the box on top of plates ( i need to get an extra 5 inches or so at golds to get bar there) Invalid Link Removed Then I also see many people...
  8. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  9. FBB_Suzanne

    Anyone can help with gf diet

    For jus twt loss in simply calories in vs calories out i went form 180 to 120 without ever counting calories or measuring food just eliminate the **** food a lean protein, a good carb and low fat Body For Life style eating is great for wt loss Lift weights heavy and with intensity and don't...
  10. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  11. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  12. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  13. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  14. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  15. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  16. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  17. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  18. FBB_Suzanne

    Get to know the I-Force Nutrition Team: CRITICALBENCH

    I am really enjoying reading the background info on everyone. Good luck this year
  19. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  20. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
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