Sassy69 2015: Good AZ New!

[sassy69]

Sounds like you had fun with Six Ways!

On the lateral raises that hurt your elbows - ever try doing them side-lying on an incline bench? You have to drop the weight waaay down but I found they don't irritate my elbows. My fave is a 3-sec negative (I use 5s for that). They're also nice to superset with other side raise variatons.

Good option! I'm also investing in some more substantial elbow sleeves. Interestingly, my right elbow was raging on Monday, but has not gotten irritated from yesterday's workout, despite the "straight arm" stuff.

On a side note, could be because I sort of did half of shoulder routine on Monday because I forgot half of my back/chest workout that day, and then repeated variations of it Tuesday, my upper back has a little bit of DOMS, which I haven't had in a while. I miss it. GAWD I miss feeling like I got worked over w/ a whiffle ball bat after training. But the diet is "on" and I will continue seeking the "worked over by a whiffle ball bat" sensation. The target date of my BIG 5-0 is under 2 months away and I WILL be making progress. And additionally, it will be a milestone towards the switch to contest prep for a November show, where the 16 week mark would start 4 weeks after that date. Or 20 weeks would start "on" that date.

Anyway, eye on the prize! This is my only established goal for this year. I've already moved into a different role at work, so that "goal" was accomplished early this year. Everything else that I want to do really hinges on getting my shit in order so I'm just simply comfortable in my own skin.

The unstated goal is, as this goal is accomplished, many others will start to get established when I don't feel hindered by my shape. Stepping stones baby!

[Granite-Dawg]

5/19/15 - Tues

Training: shoulders / tris
shoulder wu
machine shoulder press: 50/20 x 3
alt 1-end-of-BB shoulder press: bar/15 55/15 x 3
side raises: 12.5/15 x 3 (sucks .. 15 lb aggravates my elbows so much had to drop the wt)
alt bent over reverse cable fly: 15/20 x 3 20/12
John Meadows 6-ways: 5/10 x 3 (omg .. burnnnnnn!)
ezbar tri pressdown (supinated): 70/20 80/20 x 3
ezbar tri press down (pronated): 80/20 90/20 100/20 110/10

Cardio: 40 min stepmill HITT

6 way mafia gains another member!!

[Sunnyday]

6 way mafia gains another member!!

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[sassy69]

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This is one of my FAVORITE internet memes or whatever you call 'em. The face says it like it is!


5/20/15 - Wed

Training: LEG DAY! Luuuuuv me some leg day! (And yay! adding a second leg day on Sat!)
DeFranco wu
5 min arc trainer WU
super:
- lying leg curl w/ glute ext: 40/15 50/15 60/15
- adductor: 50/15 x 3
Squat: bar/10 95/15 105/15 135/15 x 2
leg press (close / neutral stance): 135/15 x 2 225/15 x 2
walking lunge w/ pulse: 3 x 40 yds

Cardio: stepmill HIIT (2 min "fast" / 1 min slow)
foam roll

[sassy69]

5/21/15 - Thurs

Training:

Cardio: 30 min stairmaster

15 min TRX upper body & stretching

[sassy69]

5/22/15 - TGIFnF!

AM Cardio: 30 min stairmaster

PM Training: Abs / Flexibility

DeFranco wu
5 min arc trainer

decline leg raise: 15 x 2 20
fitball reverse knee raises: 15 x 3
traveling lunge w/ full rear leg ext + overhead reach / back arch: 20 yds x 2
traveling lunge w/ elbow drop (same side as knee): 20 yds x 2
decline sit up w/ reach:15 x 3
hanging knee raise: 15 x 2 20

foam roller: sub scap, psoas, quad

30 min HIIT stepmill

[sassy69]

5/23/15 - Sat

AM: Watched PreJ at NPC Dennis James in Mesa, AZ. Great showing of BBs - a handful of stacked guys, lots of great conditioning. WPD had a girl who could've done some damage on a BB stage, one nicely streamlined girl and another girl who appears to be a slightly upgraded figure girl but definitely not carrying enough mass. I stepped out during the Pro Bikini (one big giant bling blur to me) and bailed when the men's physique started. Not up to untold numbers of MPD, Figure & Bikini at that point.

PM: Death by Legs!

DeFranco WU
5 min Arc Trainer

super:
- plate loaded leg ext: 45/20 65/20 75/20 90/15
- seated leg curl: 90/20 105/20 115/15
leg press (sumo stance): 180/20 270/20 360/20 450/15
traveling BB lunges: 25/60 yds x 2 35/60 yds
lying leg curl w/ glute ext: 50/15 x 4
alt leg curl : 20/12 x 3

foam roller

This really felt like the first leg workout I've had a really long time where I was all over pushing to the next weight and feeling strong on everything. OMG .. like a real workout and not a rehab or w/ my trainer. Just there and working the fuck out of the weights. OMG felt so good! Totally lots of room for weight increases, but the fact that everything felt very strong and I'm getting even more in touch w/ & modifying some of my existing imbalances that are screwing my stability. Nuttin but onward & upward!

[pillowtalk]

Hi Jill, I haven't been on the forums in a really long time, but I was happy to see your journal today. Maybe it will help motivate me to get my butt in shape again. I too, will be 50 in January and I keep promising myself to get in shape by then (not contest shape but rather "she looks ok for 50" shape lol). I truly lost my drive the past few years and tried to focus on more non-fitness related stuff, but I must admit, I miss training. My training has been really hit or miss the past few years and well, my diet is not so consistent either. The few times I've seriously tried to lose weight this past year, I found that it would take over a month to lose 1 friggin pound! Old bag of tricks no longer works, talk about frustrating

[sassy69]

Hi Jill, I haven't been on the forums in a really long time, but I was happy to see your journal today. Maybe it will help motivate me to get my butt in shape again. I too, will be 50 in January and I keep promising myself to get in shape by then (not contest shape but rather "she looks ok for 50" shape lol). I truly lost my drive the past few years and tried to focus on more non-fitness related stuff, but I must admit, I miss training. My training has been really hit or miss the past few years and well, my diet is not so consistent either. The few times I've seriously tried to lose weight this past year, I found that it would take over a month to lose 1 friggin pound! Old bag of tricks no longer works, talk about frustrating

Hey girl! Yea, I feel ya. I've tried so many different ways to get back "into it" over the last 4 1/2 yrs. The truly big win is that I've overcome most of my little soft tissue things (or well on the way to) so that I can actually go to the gym and not try one thing, feel pain, yell "SHIT!" in my head, and walk out the door back home to park in front of the tv in frustration. This last training session was the first time I've felt "in the zone" in so long it's ridiculous.

The weight thing ... yea.. that's the next hump to overcome w/ Summer and "the 50" looming. The one fundamental truth is that there are no quicky fixes and I have to be honest that all my old "tricks" never worked until I got the basic diet/training/cardio/recovery thing up & rolling anyway. Either do it, or don't bother.

In the mean time, I'm just going to keep focused on the next training session - 1 more plate, 1 more rep, 5 more minutes on the treadmill, 5 more walking lunges...whatever it is - the reason I love the gym is I can go in and make one little win of some sort every day.

** ^^ keeps repeating the above to self every day **

My secret weapon in the fight of the 5-0 is my trainer. In addition to hooking me up w/ the best ART guy I've ever worked with, I'm getting re-in touch w/ corrections to the stuff I've been doing for 30 years and every day I feel like I'm just learning this stuff for the first time. Awesome!

Don't get frustrated ... get fabulous! Wishing you LOTS of fabulous!

[sassy69]

5/25/15 - Monday / Memorial Day

Cardio: 30 min stairmaster

5/26/15 - Tues

Cardio: 30 min stairmaster

5/27/15 - Wed

AM Cardio: 30 min stairmaster

PM Training: back & chest
short DeFranco wu -- lower back was tweaked
5 min arc trainer

pec deck: 50/15 x 3 - sitting forward, support point at upper back, chest up, elbows up - great, immediate chest engagement - my chest usually takes a while to get engaged so this is a great tweak
TRX OH pullover: 15 x 3 (arms straight overhead)
super:
- BB bent over row (suicide grip): 65/15 85/15 x 2
- seated row machine (suicide grip): 80/15 x 3
HS incline chest press (elbows in close instead of out): 35 per side /15 x 3
seated cable row: 80/20 x 3

Cardio: 5 min HIIT run + 20 min Arc trainer + 20 recumbent bike - ended up moving around because of a really sore spot on my right foot.

[sassy69]

5/28/15 - Thurs

AM Cardio: 30 min stairmaster, increasing a level

PM Training: Shoulders / Tris

shoulder wu
seated machine press: 55/15 65/15 75/15 55/12
seated DB press: 30/15 35/12 x 2 30/10
side DB raises: 12.5/15 15/15 x 3 (These were sorta fun - much stronger than the last several weeks)
seated reverse DB rows: 30/20 35/20 x 3
standing DB reverse flys: 22.5/15 25/15 x 2 22.5/15
alt BB press: 45/10 70/10 x 3
ezbar tri (supinated grip) pressdown: 60/20 70/20 85/10 100/10->85/10
ezbar tri (pronated grip) pressdown: 85/20 100/20 115/20 x 2
rope tri cable kickback: 15/15 x 3 20/15

Cardio: 15 min arc trainer ... right foot was really bothering me. Going to hunt for better running shoes this weekend to get a better / flatter sole

[sassy69]

5/29/15 - Fri

AM cardio: 30 min stairmaster

PM: Legs

DeFranco wu
5 min Arc Trainer wu

I'm not going to record weights because they all sucked. Very hormonal day and it all just sucked epic moose balls. I was really looking forward to having a DESTROY ALL TAKE NO PRISONERS leg day, and it really just sucked. I managed to leave the gym in an even shittier mood than it started turning into 10 min after I got there. So movin' on.

super:
- leg ext: 4 x 20
- sissy squats (top 1/4): 4 x 10
BB squat: 4 x 15
Power lunge on weighted sled - this got tossed as I ran into a huge amount of pain on the balls of my feet
super:
- fitball leg curl: 3 x 20
- lying 1 leg hip thrusters: 3 x 20
alt standing leg curl: 3 x 20

Cardio: 45 min (5 min Arc Trainer + 10 min stepmill) x 3

Spent the weekend looking into a good neutral running shoe to that would allow my foot to not hurt on the ball of the foot / allow running. End result is it seems I need to come up w/ a way to get a good metatarsal lift in the insole. May go back to my custom orthodic guy to build up something. At this point ever time my go on up on my toes - like a step forward lunge or running, I get nerve pinches on both 2nd toes and just hurts like a mutherfucker. I've been dealing w/ this for so long I just want to cry. FUCK

5/30/15 - Sat

AM: 30 min cardio (Stairmaster)


5/31/15 - Sun


AM: 30 min Arc Trainer
- found my orthotics that had a metatarsal lift in them, found my most neutral, most comfortable running shoes, attempted the treadmill gave up after 3 minutes. Just effing hurt too much.

[sassy69]

6/1/15 - Mon - Off - Continued search for solution to my foot issue.

6/2/15 - Legs

DeFranco wu
5 min Arc Trainer wu

super:
- leg ext: 45/20 70/20 90/15 x 2
- sissy squat: bodywt/15 x 4
BB squat: bar/20 95/15 135/15 155/12 185/5
BB walking lunges -- attempted but 3 steps in experienced right foot nerve pinch - tossed it
leg press: 200/20 380/20 470/15 550/5
super:
- fitball leg curl: 20 x 4
- alt glute / ham raise: 20 x 4
alt standing leg curl: 15/15 x 3

10 min Arc Trainer cool down

[sassy69]

6/3/15 - Wed

PM Training: Back / Chest

DeFranco wu
10 min arc trainer wu

close grip lat pull down: 70/20 x 3
1 arm cable row: 30/15 x 2 40/20 x 2
seated machine row: 60/20 x 4
super:
- lying tranverse crunch w/ reach: 20 x 3
- iso BOSU plank + alt hip flexors: 20 x 3
FreeMotion chest fly (w/ foam roller as pad on seat back): 30/20 x 3
incline DB chest press (neutral grip): 20/20 x 3

Foam Roller
Cardio: 40 min stairmaster

[sassy69]

6/4/15 - Thurs

gawdddd is it Friday yet????? Slow week.

AM: Cardio - 30 min stairmaster

PM: Shoulders & Tris

DeFranco wu
Some shoulder warmup - cables & light DBs

seated DB press: 35/15 <one of the 40s was missing so went to 45s> 45/9 40/12 x 2
-- despite wearing a neoprene elbow sleeve, still had some issues w/ the right side elbow / insertion to the bicep
standing BB push press: bar/10 65/6 x 5
upright row: 50/15 x 5 (haven't done these in FOR EV ER!)
cable side raise: 15/15 x 3
bent over DB rear delt: 15/15 20/15 x 4
tri preacher machine: 60/30 x 3
tri cable pressdown (ezbar grip, supinated): 70/20 85/15 x 3
tri cable pressdown (ezbar grip, pronated): 85/20 100/20 115/20 130/15
tri cable kickbacks: 15/15 x 3

Cardio: 10 min Arc Trainer, 25 min recumbant bike, 5 min stepmill -- lots of trouble w/ a nerve pinch in my right 2nd toe / ball of the foot. What a beeyotch.