Sassy69 2015: Good AZ New!

[sassy69]

7/2/15 - Thurs

Gawwwd what a long day lol! Like waiting for the last day of school to get over with. 3 day weekend!

Training: back
shoulder wu
BB row: 95/20 x 3 115/15
straight bar lat pull down (Supinated): 85/20 x 4
HS lat pull down: 35's/20 x 4
TRX row: 20 x 3
super:
- lat pull down: 80/20 90/20 100/20 x 2
- straight bar pullovers: 30/20 x 4
super:
- lower ab crunches: 20 x 3
- BOSU plank w/ hip flexor: 30 x 3
hanging abs: 20 x 3
cable vacuums: random

[Sunnyday]

Happy 4th, Sassy!

[sassy69]

Happy 4th, Sassy!

Happy 4th! I stayed inside. Enjoyed a "cooler" day on Friday (rain in Phx, so temp stayed below 100, but humidity shot up), went to a couple happy hours.

[sassy69]

7/5/15 - Sun

Training: Legs
8 min arc trainer wu
lying leg curl: 45/20 x 2 55/15 x 2
walking lunges w/ DBs: 20/50 steps x 3
skwatz: bodywt/20 bar/20 95/20 135/15 x 2 155/10 x 2 135/15
power squat (wide stance): 90/20 x 2 180/15 270/12 x 3 180/20
super leg press (or something like that - machine leg press w/ upright back): 150/20 200/20 250/20 300/15 x 2
alt leg curl: 10/15 x 3
super:
- lower ab crunches: 20 x 3
- BOSU plank w/ hip flexors: 30 x 3

[sassy69]

Boooo... home sick

[sassy69]

Dang whole week shot to hell w/ this cold and the ensuing 3 day headache. Blah. However it finally cleared and I'm back in the saddle!

7/12/15 - Sun

AM: mowed the lawn, vacuumed the house, mopped all my wood flooring

PM: legggggsssssss!

5 min arc trainer wu
adductor: 50/15 60/15 x 3
skwatz: bodywt/15 bar/15 95/15 135/15 x 2 185/10 x 2
power squat: 90/15 180/15 270/15 x 2
upright leg press machine: 170/15 220/15 280/15 330/15 370/10
RDL: bar/10 95/15 135/15 x 3 ... Happy to say these were not heavy but felt very strong & w/ easy range. Lately I seem to have had a tweak in my lower back / IT band that has made these ok but not great range.

[Sunnyday]

Nice lookin' leg day right ^^there!

Especially great seeing you nail some heavier squats. Living vicariously through your 185x10's.

[sassy69]

Nice lookin' leg day right ^^there!

Especially great seeing you nail some heavier squats. Living vicariously through your 185x10's.

Thx! It definitely feels good to be doing a little more work these days. Not quite on par w/ the old days, but great to feel a reasonably solid base on some of those lifts. It's been 5 years!

[sassy69]

7/13/15 - Mon

AM: 30 min stairmaster + sauna suit

PM: Back Attak!
shoulder wu

BB row (supinated grip): 95/15 105/15 x 3
HS high row: 35's/20 45's/15 x 2 35's/20
lat pulldown (supinated grip): 70/15 x 4
TRX row: bodywt/15 x 3
super:
- lat pulldown: 70/20 x 2 80/15 x 2
- straight bar pullover: 45/15 55/15 x 2
-

[Curt James]

Awesome work. Glad you're feeling better!

Nice lookin' leg day right ^^there!

Especially great seeing you nail some heavier squats. Living vicariously through your 185x10's.

You and me both.

[sassy69]

Awesome work. Glad you're feeling better!



You and me both.

I currently live precariously under 185 lb/10

[sassy69]

7/14/15 - Tues

Today was my 50th bday (egads...) so I actually spent a lot of the day outside of my work hours on the phone w/ family and friends, so missed out on cardio. Otherwise good chest day

PM Training: Chest
shoulder wu
fly machine: 25/15 x 3
DB flatbench flys: 15/15 17.5/15 20/15
machine incline press: 50/20 60/20 70/20
super:
- cable fly: 30/15 x 3
- knuckle push-ups: 15 x 3 - haven't been able to do these in a looooooong time because my right shoulder & elbow tendonitis. I was pretty happy
BOSU iso-plank alternating cross-over knee raises (I know what it means ... ) : 20 x 3
BOSU iso-plank alt hip flexor raises: 30 x 2
assisted (chest-focused) tri ext: -120/15 x 2

[Mac]

Happy Birthday Sassy.

[Ibarramedia]

7/14/15 - Tues

Today was my 50th bday (egads...) so I actually spent a lot of the day outside of my work hours on the phone w/ family and friends, so missed out on cardio. Otherwise good chest day

PM Training: Chest
shoulder wu
fly machine: 25/15 x 3
DB flatbench flys: 15/15 17.5/15 20/15
machine incline press: 50/20 60/20 70/20
super:
- cable fly: 30/15 x 3
- knuckle push-ups: 15 x 3 - haven't been able to do these in a looooooong time because my right shoulder & elbow tendonitis. I was pretty happy
BOSU iso-plank alternating cross-over knee raises (I know what it means ... ) : 20 x 3
BOSU iso-plank alt hip flexor raises: 30 x 2
assisted (chest-focused) tri ext: -120/15 x 2

Happy Birthday Jill!!! Great work with the squats and power squats.

[sassy69]

Happy Birthday Jill!!! Great work with the squats and power squats.

Happy Birthday Sassy.

Thank you guys so much! Funny how today it's like no biggie. The last 8-9 months I've been struggling just to get my mind around it and fighting it every inch of the way.