Search results

  1. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  2. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  3. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    Thanks! Sundays leg workout looks fun 10 sets of 10 squats, heavy barbell walking lunges...
  4. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  5. FBB_Suzanne

    PB & J Protein Pancakes

    Amts depend on macros I have done with 6 egg whites to 14 egg white and 1/4c oats to 1c oats baking power about 1/2 tsp splenda to taste i use about 5 pkts wf preserves couple tbl I never measure
  6. FBB_Suzanne

    Female Var Cycles - Before and After Pics

    For most females their first cycles are in prep just to preserve muscle so the before and after wouldn't be accurate for gains
  7. FBB_Suzanne

    PB & J Protein Pancakes

    Egg Whites Oats Splenda baking Powder optional walden farms strawberry preserves mix in blender cook like pancakes Top panckaes with pb2, 1 packet splenda, just enough water to make peanut butter texture then add walden farms strawberry syrup
  8. FBB_Suzanne

    Ok to microwave oatmeal?

    Nothing wrong with it i nuke my oats every AM. I do not nuke in plastic ever since i have heard estrogen can come form nuked plastic but otherwise don't worry about nuking food.
  9. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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. FBB_Suzanne

    What's more annoying?

    This! I no longer wait til they are done or even say excuse me. I find it so irritating that they are right in front of the rack that i just shove my way in to get the DBs I want while rolling my eyes and biting my tongue.
  11. FBB_Suzanne

    Won't believe what I found inside my stepmill

    LOL could have been! we found a squirrel in our fireplace a few years ago. We had quite to ordeal trying to get him out so we could have a fire on Thanksgiving. Got loose in the house crazy stuff. Wish we had a video cam to catch the action
  12. FBB_Suzanne

    Won't believe what I found inside my stepmill

    I do 20 min on the stepmill twice a week on my off day. So yesterday I climbed on and started and heard thu-thud thu-thud thu-thud. WTF? It was fine on Friday. My first thought was holy **** if my stepmill has a problem there is no USAs for me Chase printed the manual out and when he got home...
  13. FBB_Suzanne

    Should Females focus on...

    Thank you! Good luck and push hard!
  14. FBB_Suzanne

    Help on leaning out

    I like a carb cycle for cutting. but my carbs never get super low i think the low days they were 150g. my high days were 500 cals more all carbs I did 3 low 1 high 2 low 1 high repeat the high days were my leg day and back day then every other sat had huge refeed - burger, fat free frozen yougrt...
  15. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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
  16. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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...
  17. FBB_Suzanne

    Suzanne's Journey to 2012 USAs

    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-...
  18. FBB_Suzanne

    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...
  19. FBB_Suzanne

    Should Females focus on...

    I started lifting as a way to lose weight and went straight to body part splits and heavy as I could lift. Went form a fat 180 at 5' to a lean and fit 120. After that i started competing and ate to increase muscle but I was lifting super heavy even when i was tiny. You aren't going to get big...
  20. FBB_Suzanne

    How Many Years Have U Been Lifting...

    I began at the end of 1995 as a way to lose weight. I was fat! I have been competing sicne 2002. REally seriously competely sicne 2009.
Back
Top