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  1. #406
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by baby muscle View Post
    I think this is a great idea and wish I had thought of it (Like for myself I mean….)
    Keep healing!
    It's a trade off assuming I'm trying to contest prep :c/

    I opted for recumbant bike last nite - my ankle was ok since it's non-impact, but my butt is a different story LMAO!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  2. #407
    Super Moderator sassy69's Avatar
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    10/6/15 - Tues

    PM: chest & tris (trying to fit this into my scheduled training w/ my trainer)
    OH cable tri ext: 70/20 x 4
    HS chest press: 45's/20 x 4
    machine press: 50/20 60/20 70/15 x 2
    super:
    - FreeMotion fly machine: 30/15 x 3
    - knuckle pushups: 15 x 3
    super:
    - incline DB press: 40/10 x 3
    - bench dips: 20 x 3

    Cardio: 30 min SS recumbant bike + 15 min treadmill
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  3. #408
    OLYMPIAN Ibarramedia's Avatar
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    I hope the ankle feels better now.
    "Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner

    “Despite everything, I believe that people are really good at heart” - Anne Frank

  4. #409
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    I hope the ankle feels better now.
    It's definitely improving!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  5. #410
    Super Moderator sassy69's Avatar
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    10/7/15 - Hump DAYYYY

    Wt: 157 - down 2 lb Yay me!

    However, I spoke w/ Shelby and I didn't feel like I was making the type of progress I should be for a stage date 5.5 weeks from today, and also correcting the variety of things that I was trying to correct after I won my qualifier in 2010, for Nationals 2011. That said, we're continuing the current program for the next 6 weeks to get as far as we can w/ the progress so far, then cruise until 12 weeks out from a TBD target show in the spring, April - May-ish.

    I'm totally fine w/ this - my goal this year was primarily to get all my injuries addressed and get to a great baseline. Esp w/ the (so they say) intention of judging "smaller" starting next year, I do nothing but win by continuing to work on my conditioning & refinement so I can get on stage w/ fewer flaws than last time and in hopefully ideal condition.

    The stinker is 6 more weeks of keto diet. My whole house is starting to smell like fish. :c.

    Training: legs
    1 hr ART
    30 min foam roll / stretch / wu
    standing 1 leg alt ham curl: 20/15 x 4
    supinated BB RDL: 95/15 x 4
    iso-lying leg curl (trainer-provided resistance): 3 x 12
    seated leg curl (toes pointed): 50/15 x 3
    triple:
    - lying leg curl (heels flexed): 40/20 x 4
    - adductor: 50/20 x 4
    - reverse ham/glute raise: 20 x 4
    abductor: 100/20 x 2 110/20 x 2

    Cardio: 45 min SS
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  6. #411
    OLYMPIAN baby muscle's Avatar
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    Quote Originally Posted by sassy69 View Post
    10/7/15 - Hump DAYYYY

    Wt: 157 - down 2 lb Yay me!

    However, I spoke w/ Shelby and I didn't feel like I was making the type of progress I should be for a stage date 5.5 weeks from today, and also correcting the variety of things that I was trying to correct after I won my qualifier in 2010, for Nationals 2011. That said, we're continuing the current program for the next 6 weeks to get as far as we can w/ the progress so far, then cruise until 12 weeks out from a TBD target show in the spring, April - May-ish.

    I'm totally fine w/ this - my goal this year was primarily to get all my injuries addressed and get to a great baseline. Esp w/ the (so they say) intention of judging "smaller" starting next year, I do nothing but win by continuing to work on my conditioning & refinement so I can get on stage w/ fewer flaws than last time and in hopefully ideal condition.

    The stinker is 6 more weeks of keto diet. My whole house is starting to smell like fish. :c.

    Training: legs
    1 hr ART
    30 min foam roll / stretch / wu
    standing 1 leg alt ham curl: 20/15 x 4
    supinated BB RDL: 95/15 x 4
    iso-lying leg curl (trainer-provided resistance): 3 x 12
    seated leg curl (toes pointed): 50/15 x 3
    triple:
    - lying leg curl (heels flexed): 40/20 x 4
    - adductor: 50/20 x 4
    - reverse ham/glute raise: 20 x 4
    abductor: 100/20 x 2 110/20 x 2

    Cardio: 45 min SS
    Room to breathe is what that sounds like. I'm relieved just reading it, was over here stressing for you. Wellll, breathing room except for the whole fishy thing, haha.

  7. #412
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by baby muscle View Post
    Room to breathe is what that sounds like. I'm relieved just reading it, was over here stressing for you. Wellll, breathing room except for the whole fishy thing, haha.
    LOL Thank you girl! What I didn't like was the doubt I had -- the reality is that I've probably dropped 20% bodyfat since the beginning of the year, become much stronger again, and just about all my issues are addressed or at least at a maintainable level instead of just broken. That gives me a solid place to improve from that I'm very excited about. I've been wanting to leave behind certain things that require a true transformation. That transformation is still underway!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  8. #413
    OLYMPIAN baby muscle's Avatar
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    Quote Originally Posted by sassy69 View Post
    LOL Thank you girl! What I didn't like was the doubt I had -- the reality is that I've probably dropped 20% bodyfat since the beginning of the year, become much stronger again, and just about all my issues are addressed or at least at a maintainable level instead of just broken. That gives me a solid place to improve from that I'm very excited about. I've been wanting to leave behind certain things that require a true transformation. That transformation is still underway!
    I think it's smart to be very particular about choices here, rather than pushing too hard too fast, crazy cardio, etc, (which doesn't always make us feel or look "better") and maybe screwing up your ankle or something else on top of it. Why not go into the show conservatively and dial it in slowly? It seems waay less stressful on your mind and body with fewer negative consequences to deal with down the road.

  9. #414
    Super Moderator sassy69's Avatar
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    10/12/15 - Mon

    Busy weekend so I'll just summarize:

    10/9/15 - Fri

    Back (width)
    Cardio

    10/10/15 - Sat
    AM Cardio: 60 min SS stairmaster
    6 hrs walking the Phoenix Europa

    10/11/15 - Sun
    AM Cardio: 60 min SS stairmaster
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  10. #415
    Super Moderator sassy69's Avatar
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    10/14/15 - Wed

    Training: Legs
    7 min arc trainer wu
    super:
    - seated leg curl: 115/15 x 4
    - abductor: 100/15 x 4
    BB front squat: 70/15 x 3
    BB squat: 175/15 x 4
    Kettlebell "loaded" stepups: 18/15 x 4
    back ext: 25/15 x 3

    Cardio: 60 min SS treadmill (angle 12 / speed 2.9)

    10/15/15 - Thurs

    Training: Back - width

    6 min arc trainer wu
    HS hi row: 45s/20 x 4
    seated wide grip cable row: 90/15x 2 100/15 x 2
    alt decline DB row: 60/15 65/15 70/15 x 2
    seated different wide grip row: 90/15 100/15 110/15 x 2
    super:
    - wide grip cable pulldown - 90/20 x 4
    - wide grip cable pullover: 70/20 x 4

    Cardio: 60 min treadmill SS - angle 12 / speed 2.9
    Last edited by sassy69; 10-18-2015 at 03:05 PM.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  11. #416
    Super Moderator sassy69's Avatar
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    10/16/15 - Fri

    AM cardio: 45 min SS Stairmaster

    PM Training: shoulders
    * Props to my trainer, I get so annoyed when he perpetuallly corrects my form because I've got friggen 3 decades of training experience, yes I know how to do a DB press.... HOWEVER... the tweaks he is correcting me to both protect my compromised soft tissue areas as well as NAIL the fine-tune muscles that we're trying to fine tune. I have to continue to remind myself that yes, sometimes old dogs need to learn new tricks, and to be patient & humble doing it. Sooo annoying to swallow your pride sometimes. :c/

    5 min arc trainer wu
    Freemotion cable shoulder press: 40/15 x 4
    seated DB shoulder press: 40/15 x 4
    super:
    - close cable upright row: 60/20 x 3
    - alt DB lateral raise: 17.5/15 x 3 --- these made my front delt get freaky - like delt detail I don't know if I've ever seen ...
    FreeMotion scap retraction cable raise: 20/15 x 4
    prone DB external rotation: 10/15 x 3
    TRX overhead pullover: bodywt/15 x 2
    seated bent over DB reverse fly: 15/15 x 2 17.5/15 x 2

    Cardio: 45 min SS treadmill (angle 12, speed 2.9)
    Last edited by sassy69; 10-18-2015 at 03:11 PM.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  12. #417
    Super Moderator sassy69's Avatar
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    10/17/15 - Sat
    AM: driving range .... mega flare up of right arm tendonitis. cancelled my golf lesson this afternoon

    PM training abs
    Cardio: 15 min SS stepmill + 45 min SS treadmill
    super:
    - decline ham flexor: 25 x 4
    - BOSU iso-plank alt hip flexor: 50 x 4
    fitball alt abs: 50 x 2
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  13. #418
    Super Moderator sassy69's Avatar
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    10/18/15 - Sun

    Wt: 154

    Training: legs
    5 min arc trainer wu
    20 min foam roller / stretch
    hack squat: sled/20 50/20 90/20 x 3
    seated leg ext: 70/20 x 2 70/15 x 2
    walking lunges: bodywt/40 steps 15's/40 steps x 2
    seated leg curl: 95/20 x 2 100/20 x 2
    BB RDL: bar/20 90/20 x 4
    butt blaster: 40/25 x 4

    Cardio: 45 min SS treadmill
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  14. #419
    OLYMPIAN Sunnyday's Avatar
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    Yay to the weight coming down!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  15. #420
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Yay to the weight coming down!
    Bit by bit!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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