Sassy - 2008 Slice & Dice

[sassy69]

Originally Posted by Anya

Sass, is that as heavy as you ever go or are you going higher and lighter right now because you're not in a mass building phase or your injured foot? I'm wondering because it seems like I've heard longlimbed peeps tend to build mass better with higher reps and wasnt sure what you might be up to with this routine.

This is about 1/2 what I usually lift. I increase the ROM and the TUT as well as do more alternating leg work right now because I just can't bear the weight or manage the stability on my foot. But the idea is to get something like equivalent volume to my normal heavier lifts. Some exercises I've had to alter because of injuries as well - another reason I do a lot of alternating leg work instead of all 2 leg stuff to build knee strength.

My comp prep starts around this weekend... 22 -ish weeks out.

[Mrs Croft]

glad your foot is feeling better because I would be DAMMED if I was going to kiss it better for you

so contest prep is about to get going hey...this is a movie I HAVE to watch ..let the previews begin

[Anya]

Originally Posted by sassy69

This is about 1/2 what I usually lift. I increase the ROM and the TUT as well as do more alternating leg work right now because I just can't bear the weight or manage the stability on my foot. But the idea is to get something like equivalent volume to my normal heavier lifts.

gotcha, thanks hermana. IIRC from having followed that style myself a while back it's a tougher workout than going heavy, but it seems like I remember it helped me clean up my form that had gotten a little sloppy from heavy lifting.

[sassy69]

Originally Posted by Anya

gotcha, thanks hermana. IIRC from having followed that style myself a while back it's a tougher workout than going heavy, but it seems like I remember it helped me clean up my form that had gotten a little sloppy from heavy lifting.

Yea it is easy to get sloppy under heavier weight, so as I get older I have less of that MUST LIFT HEAVY obsession and I like to explore other ways to make shit hurt... lighter weight and slower reps, more reps, more supersets, etc. always accomplish it! Some interesting stuff I kinda like doing is lighter weights for high reps before going to some pyramid sets, or where I can do alternating exercises, e.g. cable 1-arm row and then move to a similar 2 arm row - e.g. barbell, hammerstrength or whatever row to go heavier. Same idea as the alternating leg extensions and then go to 2 legged and push either heavier or more reps.

Everything I post right now is part of me seeing what I can do w/o hurting my foot as well as just getting the old bod back in working order since I've been a bit sporadic w/ training since my last show. Expecting my prep to start getting serious this weekend, but per my doc, I still need to be careful w/ the foot for another 2 weeks.

[sassy69]

2/19/08 - Tues

Foot hurts some, so I'm generally giving it 1 day of work, 1 day recovery for the next couple weeks.

Training: Back & Bis

6 min recumbant bike warm up
shoulder warm up (I do these just holding a 5lb plate)
- side laterals (full ROM): 5/15 x 2
- top - mid: 5/15 x 2
- in - out: 515 x 2
close grip pull ups: 5 x 3 (not the prettiest.. chest still sore from chest day...)
Super:
- lat pull-down: 105/15 120/12 135/12
- high wide grip cable row: 105/15 120/12 135/12
Alt x-over cable row: 30/15 40/15 50/15 60/15
HS Row: 140/15 180/15 230/10 180/12
Super:
- machine curl: 60/15 50/15 40/15->30/15
- DB hammer curls: 25/15 22.5/5->17.5/5->12.5/7->7.5/15 x 2
Hi cable bis: 40/15 x 3->30/10->20/10

stretch

Is that enough recovery time for your foot?? lol..just asking..I know how we all are

[Anya]

Originally Posted by sassy69

....and I like to explore other ways to make shit hurt... lighter weight and slower reps, more reps, more supersets, etc. always accomplish it! Some interesting stuff I kinda like doing is lighter weights for high reps before going to some pyramid sets, or where I can do alternating exercises, e.g. cable 1-arm row and then move to a similar 2 arm row - e.g. barbell, hammerstrength or whatever row to go heavier. Same idea as the alternating leg extensions and then go to 2 legged and push either heavier or more reps.

I'll have to check out your stuff to get some ideas in that regard. My Lyme Disease is advancing and beginning to cause some pretty significant joint pain in both elbows, upper spine, right wrist and fingers, which makes lifting heavy a bitch.

Good luck on that footsie rehab, hermana.

[sassy69]

Originally Posted by Gymgurl

Is that enough recovery time for your foot?? lol..just asking..I know how we all are

That's the word from the doc - 6 weeks. But laced w/ a generous dose of common sense. I still find that I need a day off (the foot) for every day on the foot.

I was doing pretty good from last night but I rolled over on my toe this morning when I woke up and its still a bit sore from that... Otherwise just learning how to walk w/o pain again

The impact of waiting the 2 weeks before really attempting anythign "foot specific" includes:

- most stand-up cardio for more than 10 min
- most leg-stabilized exercises - this actually includes everything from squats to deads to even ab work like on a fit ball if it requires using your feet to stabilize on the ball. I dont' want anythign that will push my toes into the front of my shoes. As experienced last night, just rolling over on the toe makes it hurt.

[*Bunny*]

Originally Posted by sassy69

This is about 1/2 what I usually lift. I increase the ROM and the TUT as well as do more alternating leg work right now because I just can't bear the weight or manage the stability on my foot. But the idea is to get something like equivalent volume to my normal heavier lifts. Some exercises I've had to alter because of injuries as well - another reason I do a lot of alternating leg work instead of all 2 leg stuff to build knee strength.

My comp prep starts around this weekend... 22 -ish weeks out.

slowly but surely making the rounds

Sassy going to tear it up again. How about some pics. You should post your old Bb pics and your progress, amazing

[sassy69]

Its hard writing a "quick summary" of past logs that are no longer available ... I might be able to find some of them in the google cache, else I'll dig up what I can find.

Progress wise --- its going to be fuzzy for the next 2 weeks w/ my foot, but I'm in the process of getting some of my prep details....

All in due time ....!

[Fit Mum]

Glad to hear your pushing for another comp so close to your surgery.

Did some one say pics!!!!!!!!! Hell Yeah!

[Mrs Croft]

Yep...I heard pics mentioned as well

Sassy you should be receiving something in the post soon..put straight in fridge..best eaten cold it took me awhile but finially got around to it. The pink tim-tams were a promotion and I couldn't get them but got the orginal and another new one..enjoy

[sassy69]

Originally Posted by Mrs Croft

Yep...I heard pics mentioned as well

Sassy you should be receiving something in the post soon..put straight in fridge..best eaten cold it took me awhile but finially got around to it. The pink tim-tams were a promotion and I couldn't get them but got the orginal and another new one..enjoy

O. M. G.!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Mrs Croft]

Sorry I couldn't get the pink ones..but the orginal ones are to die for since you are about to get into pre contest mode..thought I better get my ass into gear and get them to you better late than never

	ASS Nelson Montana

[CK]

Originally Posted by sassy69

This is about 1/2 what I usually lift. I increase the ROM and the TUT as well as do more alternating leg work right now because I just can't bear the weight or manage the stability on my foot. But the idea is to get something like equivalent volume to my normal heavier lifts. Some exercises I've had to alter because of injuries as well - another reason I do a lot of alternating leg work instead of all 2 leg stuff to build knee strength.

My comp prep starts around this weekend... 22 -ish weeks out.

[Que_66]