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  1. #16
    OLYMPIAN Granite-Dawg's Avatar
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    Sassy,
    Glad to see you are back at it. I have had layoffs in between, and that initial startup is the hardest part. There is somethying that is very rewarding for us that we like the grind and the challenge it presents us. Give it hell!!
    DON'T BE AVERAGE!!!

  2. #17
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Granite-Dawg View Post
    Sassy,
    Glad to see you are back at it. I have had layoffs in between, and that initial startup is the hardest part. There is something that is very rewarding for us that we like the grind and the challenge it presents us. Give it hell!!
    Thanks GD! Getting back into it for me, IF I have a program in place, is just about the easiest thing possible for me. FINDING the program is the challenge, but I'm feeling really good about this one since it addresses my issues up front. Definitely still working out some of the kinks like the fact that I really need to do a good 20 min warmup before doing anything "leg day", even the trainer's recommended dynamic warmups. The other thing is remembering to mix in something for flavor w/ the MCT oil pre- workout - else tastes like ass. Also remembering to put more BCAAs than glutamine in the intra-workout drink. I messed up both of these tonite and one tasted like ass while the other tasted like 3 day old ass. Blech. I'll learn quick from that!
    "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. #18
    Super Moderator sassy69's Avatar
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    3/11/15 - Wed

    PM:
    WU cardio : 10 min arc trainer
    Training: lower body flush + joint integrity focus

    Dynamic wu:
    - gorilla squats: 2x15 (this is like a body wt 90 degree squat, hands grasped in front, knees staying w/in the elbows)
    - reverse lunge + back knee lockout / stretch: 2 x 15
    -lateral step up + alt leg straight leg ("Frankenstein") kick: 2 x 15

    WO:
    lying leg curl w/ ultra glute squeeze: 40/12 x 3
    super:
    - alt leg bodywt Romanian DL: 3 x 12
    - lying fit ball glute bridge: 3 x 20
    fit ball wall squats: 3 x 20
    wted sled reverse push: 45/ 80 yds x 2

    Cardio: 20 min stepmill
    15 min foam roller

    2 x 15 min epsom salt foot soak (this is to help w/ circulation in my feet which should help w/ my foot issues while I'm also getting used to my new custom orthodics.
    Last edited by sassy69; 03-12-2015 at 03:16 AM.
    "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



  4. #19
    OLYMPIAN Ibarramedia's Avatar
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    I'll be following along in this new journal/thread. Looking forward to all of us turning back the hands of time.
    "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

  5. #20
    Super Moderator sassy69's Avatar
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    ^^ Definitely!

    3/13/15 - Fri

    PM:
    1 hr acupuncture / ART -- started working on a ~ 1.5 in diameter adhesion under my right scapula. Since this guy is big enough and has been hanging around since I first hurt my shoulder in 2010, he has been given a name. We called him "Ralph". Ralph will require easily 3-4 more sessions of work. Whatever it takes, Ralph will not be staying with us for very long.
    Cardio: 40 min interval stepmill (5 min wu @ level 2, alt 1 min @ level 6, 2 min @ level 3)
    15 min foam roller
    "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. #21
    Super Moderator sassy69's Avatar
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    NOW I'm feeling all the work on that 1.5" knot....
    "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



  7. #22
    Super Moderator sassy69's Avatar
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    3/14/15 - Sat

    PM:
    WU: DeFranco wu + stretch + 15 min interval stepmill

    Training: lower body flush + joint integrity focus

    Dynamic wu:
    - gorilla squats: 3x15 (this is like a body wt 90 degree squat, hands grasped in front, knees staying w/in the elbows)
    - reverse lunge + back knee lockout / stretch: 3 x 15
    -lateral step up + alt leg straight leg ("Frankenstein") kick: 3 x 15

    WO:
    lying leg curl w/ ultra glute squeeze: 40/12 x 3
    super:
    - alt leg bodywt Romanian DL: 3 x 15
    - lying fit ball glute bridge: 3 x 20
    fit ball wall squats: 3 x 20
    wted sled reverse push: 45/ 80 yds x 2

    Cardio: 20 min stepmill
    15 min foam roller

    Continuing w/ heating pad on both my elbow & right scap where I had all the ART work done yesterday. Both are sore but I can feel some forward progress in both areas!
    "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. #23
    FREAK cook's Avatar
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    Great job Sassy,I'm just following along watching your progress and rooting for you. f'n Ralph

  9. #24
    OLYMPIAN Sunnyday's Avatar
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    Thrilled to see you training regularly again! Keep doing what you're doing to those ART-d spots. It is soooo worth your time! I do a lot of those fit ball exercises too (the chiro prescribed stuff I write about).
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #25
    Super Moderator sassy69's Avatar
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    LOL yep, F'n Ralph.

    I went hiking around downtown Scottsdale this afternoon during a big art festival and have decided I need to do double cardio if I'm ever going to be comfortable in shorts in hot weather. Shit. LOL!
    "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. #26
    Super Moderator sassy69's Avatar
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    3/16/15 - Mon

    OK I'll admit it .. I put off cardio until 9 pm tonite so I could watch Dancing with the Stars. But the gym was nicely empty and I pounded out some higher speed intervals on the stepmill!

    PM:
    Cardio - 30 min Stepmill intervals (2 min @ level 3, 1 min @ level 8)
    20 min foam roller
    "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. #27
    OLYMPIAN Ibarramedia's Avatar
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    Good work Jill. And looking forward to eliminating Ralph.
    "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

  13. #28
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by cook View Post
    Great job Sassy,I'm just following along watching your progress and rooting for you. f'n Ralph
    lol :-)

    #DESTROYRALPH #100PERCENTSASSY
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  14. #29
    Super Moderator sassy69's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    Good work Jill. And looking forward to eliminating Ralph.
    Quote Originally Posted by Curt James View Post
    lol :-)

    #DESTROYRALPH #100PERCENTSASSY
    3/17/15 - Tues

    LOL Thanks you guys! Today was definitely "Wreckin' Ralph" ... omg... after the work my ART guy did on my shoulder, my elbow, my forearm, Ralph, my neck, everything around & under the right scapula, and THEN the IT bands on both legs... omg.. felt somewhere between a really amped up full-body workout to an epic beating.

    It was suggested to fire up my jet tub and load it w/ epsom salts after this - so I go to test it out - note I haven't used it since I moved in, but the home inspector I worked with to buy the house went into detail about a leak that the owner ultimately fixed and otherwise, indicated it worked fine. Well .. the drain plug doesn't seal tightly. So skipped that .. just one more plumbing / water-related thing in my house that is jacked up. Saving all of that for probably more than one trip to Home Depot this weekend.

    Instead I nuked a couple of my heating pads and have spent the night wearing those on my neck & back.

    The best part of the day - post cardio, REFEED! First one in 2 weeks. Wohoo! Home cooked burger & sweet potato fries! Something tells me tomorrow's leg day is going to be brutal!

    PM:
    1 hr ART + acupuncture
    Cardio: 35 min interval stepmill (2 min @ level 3, 1 min @ level 9->10->11->10, repeat) + 10 min full ROM arc trainer - felt great!
    Last edited by sassy69; 03-18-2015 at 12:53 AM.
    "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



  15. #30
    OLYMPIAN LisaRD23's Avatar
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    Hey Sassy! Good to see that your are starting to feel better. Too bad you couldn't enjoy your tub. My gym has a hot tub but they really don't keep up the maintenance on it...I'm too skeeved out to use it!

    Can you tell me a little more about your acupuncture treatments?

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