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| Women's Training logs A Place for women to post their training logs. |
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02-16-2008, 07:22 PM
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#1 (permalink) |
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Super Moderator
Join Date: Feb 2004
Posts: 7,609
Rep Power: 368099    |
Sassy - 2008 Slice & Dice
So.. the short summary? LOL!
Last show: NPC San Fran 2007 (pix) Off-season activity: foot surgery to re-fix a hereditary bunnion on my left foot. Current status = 3 weeks post-surgery of a total of 6 weeks to heal completely. Goals for 2008: - NPC San Jose (mid July) - possibly as a dry run ... - NPC Masters Nationals (Pittsburgh) - 3rd week in July - NPC USAs (Vegas) - end of July Right now just trying to do what I can in the gym around my foot.... Diet is not set yet, nor is my training. I'll be starting that all formally in the coming weeks. *Note: I have for years written down the weight on just one side of all bar-driven exercises, so I'm going to try to write the total weight going forward. 2/16/08 - Legs 6 min recumbant bike warmup abductor: 60/25x 2 80/20 100/20 120/15 adductor: 60/25 x 3 80/25 x 2 HS standing hack: 90/20 x 4 Super: - lying leg curls: 60/25 x 2 80/20 100/20 120/15 - standing alt leg curls: 25/10 x 4 leg ext: - alternating (4 TUT): 35/15 40/15 45/15 50/15 55/15 - both legs (6 tut): 60/15 70/15 80/15 Bike: 15 min Left foot is a bit swollen & a few shooting pains from it afterwards. 3 Tylenols & some ice is order.... |
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02-17-2008, 06:46 AM
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#6 (permalink) | |
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Mrs. Ulter-elect
Join Date: Feb 2006
Location: Cloud 9
Posts: 5,551
Rep Power: 261666 |
Quote:
  Your workouts are so easy to read too. I  it Good idea with supersetting alternating with dual leg extensions. I may steal that!  
__________________
    "Success seems to be largely a matter of hanging on after other have let go." -- William Feather
"If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula |
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02-17-2008, 07:36 PM
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#13 (permalink) |
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Super Moderator
Join Date: Feb 2004
Posts: 7,609
Rep Power: 368099 |
2/17/08 - Sun
Yep, yesterday was rough on my foot - sore all last night& today so lots of tylenol & ice.. Training: Chest / Calves / Abs 6 min recumbant bike warmup Shoulder warmup: - full ROM side laterals: 5/15 x 2 - top - mid rotator: 5/15 x 2 - in - out rotator: 5/15 x 2 Machine flys: 30/15 x 2 40/15 Super: - Incline DB press: 30/15 40/12 50/10 - Incline DB fly: 20/12 x 3 Super: - steep incline pushups: 10 x 3 - cable x-overs chest level: 30/15 x 3 Calf raises: bodywt: 30 x 3 Abs: - leg raises: 20 x 3 - V-ups:15 x 3 - vaccuums: 15 x L/M/R x 2 stretch |
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02-17-2008, 07:55 PM
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#14 (permalink) | |
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Mrs. Ulter-elect
Join Date: Feb 2006
Location: Cloud 9
Posts: 5,551
Rep Power: 261666 |
Quote:
 Then I definitely need to give that a go!And as for the Vaccuums... makes me laugh b/c o m f g, how many times is Cakers going to FORGET what vaccuums are and have to ask!!! I know it's, like, sucking in your abs and holding it or something..  I don't know wtf I'm talking about! 
__________________
"Success seems to be largely a matter of hanging on after other have let go." -- William Feather
"If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula |
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02-17-2008, 09:43 PM
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#15 (permalink) | |
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Super Moderator
Join Date: Feb 2004
Posts: 7,609
Rep Power: 368099 |
Quote:
As expected, I've had to make alterations to my usual desired way to train to accommodate the aches & pains. The crappy knee thing is really getting to be an issue. Its not like its goign to go away and its not surgery-worthy. Its just a lot of wear & tear. But you're still looking the VOLUME of work you are doing... "volume" can consistof the weight, the reps, the TUT, time between reps / sets and the degree of explosion in your workout- so that means you can vary any of those things to get equivalent "volume".... Vaccuums are another choice driven primarily by my foot -- most ab work requires your feet for stabilization - I'm trying to avoid pushing the top of my feet on anything (e.g. an upright seated ab machine or a roman chair / decline bench) as well as stabilization on a fit ball or kneeling (e.g. kneeling cable crunches) so I've been opting for leg raises and vaccuums are just something to do every now & then. I consider it training for doing an abs & thighs pose .... Its one of those things that also requires you to focus on doing it right and really visualizing the right muscles working simply because its not that "obvious" of an ab exercise. It's really funny watching other people watching me -- like WTF is she doing that requires making a face like that??? It doesn't look like its hard, in fact its hard to even see what exactly is being done. But they rock! (Just wish that roll of fat wasn't there on the "crunch"..) |
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Super-Sassy has returned!
missed you 
