Sassy69 2015: Good AZ New!

**sassy69** · 06-06-2015, 02:09 AM

6/5/15 - TGIFnF!

Dang slow week. Dang slow day.

AM: 45 min stairmaster

PM: flexibility / abs
5 min arc trainer wu
giant:
- fitball pass from hands to legs abs: 20 x 3
- fitball leg curls: 20 x 3
- plank w/ side knee raises: 20 x 3
super:
- hanging knee raises: 20 x 3
- plank side raises: 20 x 2

Manual muscle rollout - efffing ouch.

**sassy69** · 06-07-2015, 09:39 PM

6/6/15 - Sat

Off

6/7/15 - Sun

So, the day started w/ me oversleeping until 11 am ... I threw in some l-tyrosine yesterday to see about falling asleep earlier, except that stuff apparently doesn't hit immediately but rather like 8 hrs later. I was out cold from about 12:55 am until 10:55 am. Ate breakfast, read the paper, then took the AM load of supplements. Did some stuff online and started getting tired around 2 pm. So I thought I was going to lay down for about 45 min and then either go hit the gym (cuz it closes at 5pm) or do a flexibility / cardio thing in my home gym. I've been wanting to work specifically on my splits if I could ever aspire to do some of the stuff that Sheila Bleck does in her posing routines, and had found some youtube videos about "how to do a splits in x days" or whatever. At my age, any additional bit of flexibility will never be a bad thing Might even help me overcome the stupid tightness I've had in the last several years I have in my piriformis. So I fell asleep and just as I was starting to dose off, the thermogenic hit. BOING! That was the end of that. I was ready to go destroy a leg day. So, in the theme of balls out combat, out came the camo Otomix!

camo_shoes.jpg

And with them, essentially a Garranimals get up w/ all the khaki green gym stuff I own. Cheesy as shit, but it made me happy. I love those shoes and don't wear them very often.

So ...

Training: leg day bitches!
DeFranco wu
super:
- leg ext: 70/20 80/20 90/20 x 2
- 1/4 range sissy squats: 20 x 4
BB squat: bodywt/20 bar/15 95/15 135/15 185/15 x 2 - attempted 205 on the last lift but just picking it up didn't feel right so I backed off to 185 for another solid set. Really happy w/ the lifts I did tho. Generally working now on better range - these were generally to parallel.
hack squat (just cuz I haven't done these in like 5 yrs) - wide stance: 90/15 180/15 x 3
super:
- lying leg curl: 60/15 x 3
- standing alt leg curl: 15/12 x 3

<and then the gym closed>

Then I went home, fired up the Roku and did a "9 stretches to do the splits" youtube video - spent the 45 min doing that. Ima be limping tomorrow. And I have a long way to go on the splits, but I'm really interested to see if I can do that. I'm close - my flexibility is up to where it has been at my best, but still have a ways to go to do a true split and to consider doing it barefoot on a stage covered in oil & protan.

But like they say, it's good to have goals!

**Curt James** · 06-07-2015, 11:22 PM

Originally Posted by sassy69

But like they say, it's good to have goals!

This.

Awesome training shoes!

**sassy69** · 06-08-2015, 01:53 AM

Originally Posted by Curt James

This.

Awesome training shoes!

They rawk! Old school!

**sassy69** · 06-09-2015, 02:58 AM

6/8/15 - Monday

AM: 30 min stairmaster

PM: chest & back
shoulder wu
pec deck: 50/15 x 2 40/15 x 2
TRX shoulder pulls: 15 x 4
super:
- bent over BB rows: 95/15 115/15 x 3
- machine row: 80/15 90/15 100/15 x 2
machine incline press: 70/15 x 3
<something else I can't remember> x 3

Cardio: 30 min arc trainer
45 min splits stretches

**sassy69** · 06-10-2015, 02:10 AM

6/9/15 - Tues

PM Training: shoulders / tris
shoulder wu
seated machine press: 65/20 75/15 85/13 75/15
DB six ways: 7.5/10 x 4
bent over cable reverse flys: 15/15 20/15 x 3
ezbar upright rows: 40/10 x 4
tri ezbar grip (supinated) pull: 65/15 x 4
tri ezbar grip (pronated) pressdown: 75/15 85/15 95/15 x 2
machine tri ext: 50/30 x 3

45 min splits stretching

**Ibarramedia** · 06-10-2015, 01:03 PM

Nice shoes Jill.

**sassy69** · 06-11-2015, 01:18 AM

Originally Posted by Ibarramedia

Nice shoes Jill.

Kicks w/ style!

**sassy69** · 06-11-2015, 01:33 AM

6/10/15 - Hump Day!

AM cardio got replaced w/ sleeping because, for some reason, I couldn't fall asleep until around 5 am. I'm thinking probably an increase in pollen because of the rain/humidity we've gotten in Phx the last couple days. Lots of sneezing and some congestion. I was even going to try to sneak in a little nap over lunch, but that got tossed in favor of an eye-opening call w/ my boss where I discovered the depth of the recent staff changes at work. So I've been in the process of joining a group that was part of another company recently acquired by the "mother ship" but still under the umbrella of "cloud computing" that my company was acquired under. Then just as I'm starting to hit my stride and be in a position to take over some of the growing workload in my group, I discover I've been pulled back into my old group where I'll be group lead on a 2 yr project moving the remaining list of some 50 clients from our old platform to the new one so all the old stuff can be retired. Note this project has been ongoing for the last 3 years and w/ this staff re-org, some consolidation, more mgmt people left and a few of the groups who owned those projects, have been disbanded. So the upshot is that there actually aren't that many people left who know the old platform. So ... I guess good for me in that it's a group lead position, sort of annoying that I'm getting sucked back into the shit I've been doing for the last 5 years. O well .. paycheck continues I guess. I expect I'm going to start keeping my eyes open for "future options". One of the downfalls of Corp America is that you go where they put you, not necessarily where you want to go. So it's on you to really pay attention to where you want to go, and to always work your options to be able to make your own choices.

Anyway .. really threw a monkey wrench in what I've been focusing on and leaves the rest of this week trying to finish up the projects I'm on .. most of which happened to be stuff I'm covering for people who are on vacation. LOL at the end of the day .. whatevs.

So back to work:

PM Training: LEG DAY BITCHES!
shortened DeFranco wu
10 min Arc Trainer cardio wu

(I may miss a few - I now realize this workout didn't get written down in my notebook while I was doing it)

SLDL: 60/20 x 4
supported Ham/Glute raise: 15 x 3 20
traveling lunge (1 "set" = 50 steps): bodywt x 1 15lb DBs x 2
power squat: 90/20 x 4
fitball ham curl: 20 x 4

20 min foam roller

Diet also switching to full-on keto for a while, w/ 1 refeed / week.

**sassy69** · 06-12-2015, 01:28 AM

6/11/15 - Thurs

AM: 30 min stairmaster

**sassy69** · 06-13-2015, 02:16 AM

6/12/15 - Fri
omg slow weeeeeek!

AM: 30 min stairmaster

PM: Death by Abs

5 min arc trainer wu
super:
- BOSU plank side knee raises: 20 x 4
- reverse ham crunches (forgot what these are called): 15 x 4
super:
- hanging leg raises: 20 x 4
- "gorilla squats" (bodywt squat, forcing a ham focus: 20 x 4
TRX plank glute raises: 20 x 4
fitball 45 sec plank hold: x 4

15 min foam roller
45 min stepmill (HIIT)

**Rocky3** · 06-13-2015, 09:42 AM

Originally Posted by sassy69

6/10/15 - Hump Day!

AM cardio got replaced w/ sleeping because, for some reason, I couldn't fall asleep until around 5 am. I'm thinking probably an increase in pollen because of the rain/humidity we've gotten in Phx the last couple days. Lots of sneezing and some congestion. I was even going to try to sneak in a little nap over lunch, but that got tossed in favor of an eye-opening call w/ my boss where I discovered the depth of the recent staff changes at work. So I've been in the process of joining a group that was part of another company recently acquired by the "mother ship" but still under the umbrella of "cloud computing" that my company was acquired under. Then just as I'm starting to hit my stride and be in a position to take over some of the growing workload in my group, I discover I've been pulled back into my old group where I'll be group lead on a 2 yr project moving the remaining list of some 50 clients from our old platform to the new one so all the old stuff can be retired. Note this project has been ongoing for the last 3 years and w/ this staff re-org, some consolidation, more mgmt people left and a few of the groups who owned those projects, have been disbanded. So the upshot is that there actually aren't that many people left who know the old platform. So ... I guess good for me in that it's a group lead position, sort of annoying that I'm getting sucked back into the shit I've been doing for the last 5 years. O well .. paycheck continues I guess. I expect I'm going to start keeping my eyes open for "future options". One of the downfalls of Corp America is that you go where they put you, not necessarily where you want to go. So it's on you to really pay attention to where you want to go, and to always work your options to be able to make your own choices.

Anyway .. really threw a monkey wrench in what I've been focusing on and leaves the rest of this week trying to finish up the projects I'm on .. most of which happened to be stuff I'm covering for people who are on vacation. LOL at the end of the day .. whatevs.

So back to work:

PM Training: LEG DAY BITCHES!
shortened DeFranco wu
10 min Arc Trainer cardio wu

(I may miss a few - I now realize this workout didn't get written down in my notebook while I was doing it)

SLDL: 60/20 x 4
supported Ham/Glute raise: 15 x 3 20
traveling lunge (1 "set" = 50 steps): bodywt x 1 15lb DBs x 2
power squat: 90/20 x 4
fitball ham curl: 20 x 4

20 min foam roller

Diet also switching to full-on keto for a while, w/ 1 refeed / week.

what line of work are you in?

**sassy69** · 06-13-2015, 06:34 PM

Originally Posted by Rocky3

what line of work are you in?

Software engineer, occasionally referred to as a Desk Jockey / I drive a desk for a living.

**sassy69** · 06-18-2015, 01:09 AM

Catching up ... holy crap it got hot here in Phx. We're looking at 115 all week. Even my pool is pushing 95 degrees. I definitely feel it in my little home gym where I don't keep the A/C on, but rather turn it on when I get in for cardio - so at least the first 10 minutes are at an ambient temp of around 92 degrees.

6/13/15 - Sat

40 min stairmaster

6/14/15 - Sun
30 min stairmaster

6/15/15 - Mon
30 min stairmaster / off training

6/16/15 - Tues
30 min stairmaster
Training: Shoulder & tris

6/17/15 - Wed

15 min Arc Trainer wu

Training: legs
giant:
- lying leg curl: 40/20 55/20 x 3
- adductor: <didn't catch the weight>/20 x 3
- weighted kickback: 40/20 55/20 x 3
smith squat: 95/15 105/15 115/15 115/20
fitball leg curl: 30 x 3
alt standing leg curl: 10/20 x 4

15 min foam roller

HIIT cardio: 40 min arc trainer (4 min "fast", 1 min recover)