sassy69 - 2014 AZ IZ

[sassy69]

Yea last week has been awesome here. Lows in the 60's

As of tomorrow, it looks like Phx is going to stay in the low 90s (vs the upper 90s) going into fall & winter. Works awesome for me! I learned from the local weather lady that traditionally Oct 3rd is the last day of 100 degrees, so looks like we're being fairly traditional this year.

[sassy69]

10/3/14 - Fri

Today was a bust. 3rd day of the 3 day headaches I sometimes get and just didn't feel right all day. Mostly just fantasized about taking a nap the minute 5 pm rolled around and I was off the clock. I did exactly that and still had a pounding head. I opted for a very, very light day of eating and just kept my head down for the rest of the night, missing both the training I was planning to move forward from Thursday, and the cardio, I would've done if I were able to just call it a low-carb day and get thru it. No luck. Went to bed early.

10/4/14 - Sat

Woke up w/ the headache again. Tried some Tylenol this time, and went back to bed. Still had it. So did some stuff around the house until the pounding lightened up some and then decided to suck it up and hit the gym. It was a toss up between carrying over the leg day I completely missed on Thurs or just skipping that and getting back on the prescribed schedule. I chose the prescribed schedule and will face leg day this coming week instead. Followed the higher carb schedule today but probably still down a meal due to feeling like crap earlier today.

Training was AWESOME! First time I've felt more strong than weak in a long time and came out w/ the feeling like I used to get when I still liked training. Miss that feeling. PWO ENDORPHINS RULE!!!!!

Diet: hi carb + cheat meal tonite. (Still deciding what its going to be .... as long as it comes in < 1000 cals!)

Training: chest / bis / tris
Smith incline bench: bar/10 (getting the bench positioned right) 65/10 (ez!) 85/10 95/10 x 3
Smith incline bench - reverse grip: (never done these before so fiddled w/ the weight & position of the bench relative to the bar) 65/10 (ez) 85/10 85/8 85/6 x 2
cable x-overs: 30/10 x 3 25/10 20/10
ezbar BB curl: 30/10 (ez) 40/10 50/10 x 3 -- these felt great! In recent years I haven't gotten higher than the 30 lb bar because of nasty nasty tendonitis. The 50 felt great and tendonitis was not an issue.
DB curl: 15/10 15/5+ 5 alternating- moved to alt db curls instead of together as ye olde elbow tendonitis started showing up 17.5/10 x 2 22.5/9 (someone took one of the 20 lb dbs ... WHY do people do that?? F them. )
super: (another set of exercises that I've done w/ over 100 lb ezbars, but have struggled w/ anything > 30 lb in recent years)
- ezbar skull crushers: 30/10 (ez) 40/10 (ez) 50/8 (wohooo!) x 3
- ezbar close grip press: 30/10 40/10 50/10 x 3

Cardio (treadmill): 5 min wu + 15 min HIIT (30 sec @ 7.3 / 90 sec @ 3.0 at 0 incline) + 30 min SS (@ 3.0, 0 incline)

The sprints felt great considering the annoying irritiation I've had from my neuromas recently and they also felt very strong and didn't wind me to death like the usually have in the past.

Really happy w/ today's workout. No amazing weights, but everything was strong w/ the only thing being compromised due to tendonitis was the DB curls (which usually are the main culprit).

After watching the BS on the news where it just feels like there's a general miasma over the world right now, it also occurred to me that I can't give Barry a swift kick in the ass or tell Michelle to keep her damn school lunches to herself, or tell Boehner or Pelosi to just STFU, but I can push as much positive energy into the luminiferous ether as I can ... so that, along w/ no headaches, continued solid lifts and great cardio days, are my immediate goals!

[swingslammer]

I usually have good luck with Excedrin Migraine.......who knows? Sounds like you are on the way back up though!

[sassy69]

I usually have good luck with Excedrin Migraine.......who knows? Sounds like you are on the way back up though!

I was just talking to my little brother who has a history of migraines and he was suggesting the same thing - not all migraines have to be "debilitating". I don't get the flashes of light or anything like that ... who knows.... but at any rate .. it's gone now YAY!

[Ibarramedia]

I used to get head aches all the time but never 3 straight days on a continuous basis. I feel you Jill.

[sassy69]

I used to get head aches all the time but never 3 straight days on a continuous basis. I feel you Jill.

Much better now

[sassy69]

10/6/14 - Happy Monday!

Diet: low day

AM Cardio (stairmaster): 3 min wu + 15 min HIIT (30sec / 90 sec) + 30 min SS

[sassy69]

10/7/14 - Tues

Diet: started as a high day, but ended as a low day due to change of schedule

AM cardio (Stairmaster): 3 min WU + 15 min HIIT + 30 min SS


10/8/14 - Wed

Diet: low -- ended up being wiped out and fell asleep immediately after work.


10/9/14 - Thurs

Diet: low

PM cardio (treadmill): 3 min wu + 15 min HIIT + 30 min SS ... no stepmills available

[sassy69]

10/10/14 - Fri

Diet: low

AM Cardio (stairmaster): 2 min WU + 15 min HIIT + 30 min SS


10/11/14 - Sat

Diet: high

Training: quad + ham
DeFranco WU
squats: bodywt/10 before each set as my left knee was not feeling aligned + bar/10 95/10 115/10 125/10 135/8 95/10
leg press: 315/10 x 3 405/10 x 2
leg ext: 55/10 65/10 75/10 x 2
Super:
- seated leg curl: 115/10 x 3 125/10 x 2
- standing alt leg curl: 20/10 x 5

After a massage, mostly just mush the rest of the day

[The Prodigy]

I used to get head aches all the time but never 3 straight days on a continuous basis. I feel you Jill.

My best friend was having migraine issues and she started going to a chiropractor and getting acupuncture and it helped greatly. Migraines are the worst! Then you sit and wonder what's causing it..allergies, stress, hormones...

[sassy69]

My best friend was having migraine issues and she started going to a chiropractor and getting acupuncture and it helped greatly. Migraines are the worst! Then you sit and wonder what's causing it..allergies, stress, hormones...

I've had these things my whole life and still can't tell you what causes them. Seems like most frequently it is sinuses / allergies, but I never seem to be able to be sure. So annoying...!

[sassy69]

10/14/14 - Tues

Diet: high

Training: back/shoulders
LOTS of warm up --- limping around after Sat's legs
upper body WU
bent over smith rows: 95/10 115/10 x 3
alt DB rows: 70/10 75/10 x 2 75/8
T-bar row: 25/10 x 4
seated row (more for lower back stretch than anything): 70/10 80/10 70/10 x 3
lat pulldowns: 70/10 80/10 x 3
machine vertical press: 70/10 80/10 x 3
side raises: 15/10 x 4
rear delt raises: 15/10 x 5
hyperext: 10 x 5

Cardio (stairmaster): 30 min SS

[sassy69]

10/15/14 - Wed

Diet: low

Cardio: stepmill - 2 min WU + 10 min HIIT + 25 min SS -- quads are still sooorreee from Sat, so HIIT was on the painful side

[sassy69]

10/18/14 - Sat

Diet: High

Training: Quads / Hams
wu
squats: lots of body wt squats to warmup before each set: 95/10 x 6
leg press: 315/10 x 5
leg ext: 75/10 x 5
super:
- lying leg curl: 70/10 x 4
- alt standing leg curl: 20/10 x 4

[sassy69]

10/19/14 - Sun

Diet: started high, went low

Training: chest/bi/tri
wu
incline smith press: 95/10 x 5
incline reverse grip press: 65/5
cable x-overs: 30/10 x 4
standing DB curl: 15/10 17.5/10 20/10 x 2
standing ezbar curl: 40/10 x 3 50/4 40/10
reverse ezbar curl: 20/20 x 3
super:
- ezbar skull crushers: 40/10 x 4
- ezbar close grip press: 40/10 x 4 40/15 burnout

Later in the afternoon: 2 hrs of moving plants around the back yard