sassy69 - 2014 AZ IZ

[Ibarramedia]

I've been doing some yoga at home with these videos below, I like this girls voice and the visuals are nice. She has a variety of levels available and calls it "interval yoga". Her name is Ally Kamenova. I watched one if her videos in food just out if curiosity and found it silly but her yoga vids are spot on.

Fixed......

Interesting stuff. Years ago, I would never have thought about doing it but I may start since I'm getting all stiff and what not. A few NFL,NBA athletes and some boxers incorporate that in their training regimen so why not?

[baby muscle]

Now I'm going to sound like a cult follower/ kool aid pusher but... Yoga has also been very therapeutic for some a trigger point I have near my left trap that pinches when I'm at work or deadlifting. The key is also having a foundation of very good instruction from quality teachers in a class setting. I think it's a bad idea to start with videos unless you are in your 20's, fit and injury free.

[baby muscle]

Sorry, don't mean to derail sassy's training log.

[sassy69]

I've been doing some yoga at home with these videos below, I like this girls voice and the visuals are nice. She has a variety of levels available and calls it "interval yoga". Her name is Ally Kamenova. I watched one if her videos in food just out if curiosity and found it silly but her yoga vids are spot on.

https://m.youtube.com/watch?v=LwP8G5ot-kg

Thanks for the reference! I just set up a tv & soundbar (audio was horrendous) and fiddled a long time w/ getting first a Chromecast, and then went to a Roku in my home gym so I can finally do this!

[Ibarramedia]

How is the training coming along Jill?

[sassy69]

LOLZ- based on the updates ..?

Actually just got back from vacation. I did a T-25 class w/ PiYo and Zumba on Monday. Today I mowed my jungle-like lawn after getting home last night from a week vacation. The only reason I'd bother mentioning mowing the lawn as a " fitness activity" is because it is a 5-blade rotary (manual) mower that doesn't adjust down low enough (so I have to go over the whole lawn 2x).

Putting together a new program that I expect to start shortly.

[sassy69]

9/18 - Thurs
40 min AM cardio

9/19 - Fri
45 min AM cardio

[sassy69]

9/20 - Saturday

Training: tris & shoulders
upper body wu
cable tri ext: 13/12 x 4
super:
- ezcurl skull crushers: 40/12 x 4
- ezcurl close grip chest press: 40/12 x 4
DB OH tri ext: 30/12 x 6
military press: 30's/12 x 4
machine shrug: 180/10 x 4
ezbar upright row: 40/12 x 6
cable side raise: 15/12 x 6

Cardio: 20 min - 5 min warmup - alt 2 min walk / 2 min run - 3 min cooldown

[sassy69]

Catching up after a couple weeks of traveling & getting settled again...

Finally settled in & working w/ a friend on getting my shit in order. Immediate goal is not be a fat audience member at the IFBB Phoenix Pro show coming up at the end of October.

The initial program is a carb cycle (range 1650-1850 cals) + 3 training days / min 6x cardio/week:

Mon: low carbs / cardio
Tues: high carbs / training (back / shoulders) + optional cardio
Wed: low / cardio
Thurs: high / training (quads / hams) + optional cardio
Fri: low / cardio
Sat: high / training (chest / bis / tris) + optional cardio
Sun: low / rest

Plan also to incorporate a bunch of local boutique fitness classes that I wanted to try as well as home stuff via youtube to help w/ mobility / flexibility.

I'm not really intending to list daily meal plan but will track training / cardio.

Some side notes:
- ultra tight neck muscles from packing / driving x-country / unpacking / home renovations have improved significantly with the help of .
- foot problems: effing Morton's neuromas massively aggravated a couple weeks ago while walking too long on cobblestone in sandals. Left foot is getting better but the right foot still very sensitive - like a rock in your shoe right under the ball and 3rd toe has a pinched nerve, which is beyond annoying. Spending time w/ the home ultrasound and wearing my Vibrams (they separate the toes which relieves the stress on the nerves, which aggravates the neuromas)
- right shoulder seems to be improved but I am still very careful w/ it because its neither strong nor pain free.
- general wrist to elbow tendonitis - yea still there, but continuing w/ stretches and I'll pull out the elbow sleeves when I need to.
- quality of sleep & stress levels: excellent & very low

[sassy69]

Mon - 9/29/14

Diet: Low carb
Cardio:
- AM (stairmaster): 2 min wu + 15 min HIIT (30 sec / 90 sec) + 30 min SS
- PM (treadmill - no incline): 3 min wu + 20 min HIIT (30 sec / 90 sec) + 7 min SS
--> personal goal to be able to run a bit - not marathons - just be able to go longer than 2 min w/o dying or having a knee start to freak out.


Tues - 9/30/14

Diet: high carb

Training: back / shoulders
20 min DeFranco WU + shoulder WU
BB bent-over rows: 25s/8 x 4
alt DB row: 65/10 x 4
T-bar row (sub for lack of HS row): 25/10 x 4
cable row: 70/10 80/10 90/10 x 2 -- indulged on long back stretches!
lat pulldown: 80/10 x 4
DB military press: 30/10 x 5
DB side raises: 12.5/10 x 5
DB rear delt raises: 15/10 x 5
Hypers: 10 x 4

* Passing on cardio tonight due to sore right foot.

[sassy69]

Wed - 10/1/14

Diet: Low carbs

Cardio:
- AM: mowing the lawn (manual mower) ... it counts! (At least I think it does ...)
- PM (stepmill): 2 min wu + 15 min HIIT (30/90) + 23 min SS

[Sandpig]

Yea manual mowing would be excellent cardio.

[sassy69]

Yea manual mowing would be excellent cardio.

I love my reel mower! <3

At least its not 90 degrees at 7:30 in the morning when I go do it now

[sassy69]

10/2/14 - Thurs

Diet: was supposed to be high carb, but went to bed w/ a headache & woke up not feeling right ... heaved breakfast and ate a light version of the low carb day.

Cardio (upright bike): 30 min SS

[Sandpig]

I love my reel mower! <3

At least its not 90 degrees at 7:30 in the morning when I go do it now

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