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Thread: Sassy69 2015: Good AZ New!
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10-06-2015, 04:39 PM #406
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10-07-2015, 01:15 AM #407
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
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10-07-2015, 11:25 AM #408
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
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10-07-2015, 12:10 PM #409
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10-07-2015, 11:38 PM #410
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
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10-08-2015, 01:02 AM #411
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10-08-2015, 01:36 AM #412
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!
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10-08-2015, 10:47 PM #413
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.
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10-12-2015, 02:04 PM #414
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
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10-16-2015, 01:47 AM #415
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
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10-18-2015, 03:11 PM #416
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)
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10-18-2015, 03:14 PM #417
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
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10-18-2015, 06:17 PM #418
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
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10-18-2015, 09:04 PM #419
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
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10-19-2015, 02:52 AM #420
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