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Thread: Sassy69 2015: Good AZ New!
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08-25-2015, 08:37 AM #316
Jacked up neck is no fun. :-(
Hope you feel better soon!2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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08-26-2015, 11:15 PM #317
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08-26-2015, 11:22 PM #318
8/26/15 - Wed
Back in the saddle!
AM: HIIT cardio - 14 x 25 yd sprints w/ sled + 25 lb plate + 15 min arc trainer
PM: Back (thickness) + Tris
stretch & foam roll
prone DB rows: 15/20 20/20 x 3
BB row (supinated grip): 40/20 50/20 60/20 70/15
machine row (neutral grip): 60/20 70/20 80/15 x 2
super:
- assisted pullup (neutral): -120/15 x 2 -100/15 x 2
- OH DB tri ext: 15/15 20/15 x 3
super:
- supinated lat pulldown: 70/20 80/15 90/15 x 2
- supinated straight bar tri cable ext:50/20 x 4
giant:
- rope cable face pulls: 80/20 x 3
- decline hip flexor raises (lower abs): 25 x 3
- BOSU iso-plank knee raise: 25 x 3
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08-26-2015, 11:28 PM #3192016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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08-28-2015, 12:35 PM #320
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08-28-2015, 05:54 PM #321
I felt great after that - my glute/hams were sore from that sled - dang how humbling that thing is. But from past experience, if you can suck up that type of HIIT activity for a week, you tend to start acclimating pretty quickly. The 1 week of suck up is the hard part.
Work got a little insane yesterday & today so I opted for AM cardio at home on the stairmaster ("Shanghai Noon" w/ Jackie Chan & Owen Wilson is playing on my Roku Netflix!).
I will say that my back was particularly sore after that work out - it was w/ my trainer and he is nailing specific parts of my back to get deep thickness & width.
Waiting for this HIIT stuff to start making a difference in my bodyfat levels - overall I'm making progress, but after the carb up & a day or two off because of my neck, I'm hoving around 163 again. Time get over the hump & get ye olde metabolism burning.
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08-28-2015, 11:23 PM #322
Catching up...
8/27/15 - Thurs
AM 40 min SS stairmaster
PM: Shoulders & weights at home ... we got a little monsoon storm so I decided to pass on driving to the gym and did a variety of DB presses, lateral raises, rear delts, and some TRX stuff.
8/28/15 - TGIFnF!
AM: 45 min SS stairmaster
PM: leg day
some stretching
7 min Arc Trainer wu
super:
- DB RDLs (toes in): 30/15 x 3
- adductor: 50/20 x 3
super:
- lying leg curl: 70/15 x 4
- smith squat: 95/20 115/20 x 3
leg press (close stance, heel focus): 270/20 360/20 x 2 270/20
alt standing leg curl + ham ext: 15/15 x 7
BOSU iso-plank:
- straight hip flexor: 30
- outside hip flexor: 30
- alt hip flexor: 30
20 min foam rolling & stretching
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08-29-2015, 07:47 PM #323
8/29/15 - Sat
AM: full morning starting at 7 am
fasted cardio: 40 min SS stairmaster, and the ending of "Shanghai Noon"... cheesy but fun - love Jackie Chan
8 am: shoveled down meal 1, took a shower
9 - 9:45 am: Posing practice .... yea, Ima have to stretch my lower back A LOT, as well as trunk rotation w/o falling over... gonna be very interesting....:c.
9:45 - 11:15 am: Back (width) + Chest
super:
- neutral grip lat pulldown: 70/20 80/20 x 2 90/15
- wide grip straight bar cable pullover: 30/20 x 4
BB bentover row (supinated): 75/15 95/15 x 3
alt DB decline row: 40/20 50/20 60/15 70/15
decline row (medium grip): 70/20 x 3
HS high row: 50's/20 x 2 70's/15 x 2
super:
- standing cable fly: 30/15 x 4
- triangle pushups: 15 x 4
flat bench DB fly: 20/15 x 3
Foam roller
12:30 -3 pm: hair color ... yay I'm blonde again!
Golf lesson was cancelled until next Sat. Not really complaining, I almost fell asleep w/ color foils in my hair .... busy day and it's HAWT as F outside today.
Sometime between tonite & tomorrow my lawn NEEDS to get mowed....
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08-29-2015, 11:10 PM #324
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08-30-2015, 02:43 AM #325
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08-31-2015, 01:56 PM #326
8/31/15 - Happy Monday!
AM: 40 min SS stairmaster + 45 min manual lawn mowing
... the lawn HAD to be done today ... getting out of hand. I've been putting it off because of a little heat wave we got this weekend, but it was getting a little bit fuzzy.
Also supposed to get a new split this week.
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08-31-2015, 02:04 PM #327
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08-31-2015, 02:41 PM #328
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08-31-2015, 08:17 PM #329
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08-31-2015, 11:20 PM #3302016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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