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Sassy 2005

2/2/05:

Wohoo! Got the same girl at the gym to schedule me for bf testing tomorrow!

Meal 1: 8:00 am
4 oz turkey patty (ran out of eggs)
1/3 c oatmeal

Meal 2: 11:30 am
4 oz grilled chicken
2 c spinach / romaine salad
2 tbsp salsa
1/2 c black beans

Snack: 2 pm
handful of almonds

Meal 3: 3 pm
1 1/2 scoop Isopure + water

Meal 4: 5:30 pm
4 oz chicken
2 c spinach / romaine salad
2 tbsp salsa
1/2 c black beans

Meal 5 - 8:30 pm
1/2 apple
pw shake (Opt Nutrition)

Meal 6 - 10:30 pm
4 oz turkey burger
2 tbsp natty pb

Cals: 1398 Fat: 41(28%) Carb: 79 (17%) Prot:182 (55%)

Training:
40 min cardio
abs:
- ball cable curls: 60/30 x 3
- kneeling cable pulldowns: 110/20 x 4 (center, center, left, right)
- crunches: 25 x 3
- lying leg lifts: 25 x 3
(I tried the scissor legs thingy but it hurts my lower back too much :()
 
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Sassy69 said:
2/2/05:

Wohoo! Got the same girl at the gym to schedule me for bf testing tomorrow!

Meal 1: 8:00 am
4 oz turkey patty (ran out of eggs)
1/3 c oatmeal

Meal 2: 11:30 am
4 oz grilled chicken
2 c spinach / romaine salad
2 tbsp salsa
1/2 c black beans

Snack: 2 pm
handful of almonds

Meal 3: 3 pm
1 1/2 scoop Isopure + water

Meal 4: 5:30 pm
4 oz chicken
2 c spinach / romaine salad
2 tbsp salsa
1/2 c black beans

Meal 5 - 8:30 pm
1/2 apple
pw shake (Opt Nutrition)

Meal 6 - tbd

Cals: Fat: () Carb: () Prot: ()

Training:
40 min cardio
abs:
- ball cable curls: 60/30 x 3
- kneeling cable pulldowns: 110/20 x 4 (center, center, left, right)
- crunches: 25 x 3
- lying leg lifts: 25 x 3
(I tried the scissor legs thingy but it hurts my lower back too much :()
Click to expand...



13 sets - no wonder....




midback sore?
 
The Shadow said:
13 sets - no wonder....




midback sore?
Click to expand...

It was sort of tired this morning, I had a couple REALLY BIG stretches during the day while sitting at the ol' desk. But otherwise, not really. :( Weird.

With the abs I end up messing around w/ different exercises to see what does or does not hurt my back or what does or does not do anything.
 
2/3/05:

Weight: 157 lb
Bodyfat: (7 pts, avg of 2 measures): 18.6% - most changes in upperbody & abs

Meal 1: 8:00 am
4 oz turkey patty (ran out of eggs)
1/3 c oatmeal

Meal 2: 11:30 am
1 1/2 scoops protein mix
handful almonds

Meal 3: 3 pm (had to buy lunch today)
6 oz grilled chicken
2 c salad
2 tbsp greek vinaigrette
2 slices bagel chips

Meal 4: 5:30 pm
1 1/2 scoop Isopure + water
1 banana (starvin marvin... and heading off to the gym)

pw shake - 8:30 pm
(EAS protein drink)

Meal 5 - 10 pm
4 oz turkey pattie
1 c green beans

Meal 6 11:30 pm
3 egg whites
2 tbsp natty pb

Cals: 1529 Fat: 37(23%) Carb: 92 (21%) Prot: 202 (56%)

Training:
AM: 15 min HIT cardio
PM:
60 min yoga class
5 min precor warmup
Shoulders & Delts:
- side laterals + DB press: 15/10 + 30/10, 15/10 + 35/5->30/5 x 3 (PR)
- front laterals + upright rows: 12/10 + 40/10 x 2 12/10 + 50/8 x 2
- shrugs + rear delt cable x-overs: 45 plates (hold 30 sec, shrug x10) + 20/10 x 4
- rotator cuff cable work: 20/12 x 4 (l/r, to the front, to the back)
 
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Sass only 15 min, eh? You must be getting up lateeeeeeee!

As usual, I am getting to bed late again. I had some late night research to do. The markets are in a do or die situation. Some econ data coming out before the open..

MUAH!

good work!
 
Yea i know. Gotta work on that. Blew it again today. Haven't decided if its arms day or leg day just yet.

Happy mkts!
 
Sassy69 said:
Interesting - i'm still not sore. Forgot the glutamine last nite & I lifted like a bitch.
Click to expand...


How long have you've been taking it? I wonder if it stays in your system??? I tries to look it up, but never found any proven facts
 
Not long and only regularly for about a week now.


Damn. I'm also dehydrated like crazy too. And I'm still full from the last 20 oz bottle of water I just pounded. I've had around a gal of water today. Didn't take any t-rex this morning and the only diuretic type drink I've had is my usual large black decaf from Dunkin Donuts.
 
Sassy69 said:
Interesting - i'm still not sore. Forgot the glutamine last nite & I lifted like a bitch.
Click to expand...


maybe you arent training to failure??
 
Short of dropping the DB or BB on my foot, I'm going to failure. Everything I did was supersets yesterday and 2 of the 3 with new PRs. I did do a yoga class before training which gave me a bit of a warmup /stretch. But still. I did this same sequence last week (at less weight) and was uber sore for 2 days.
 
Ok - for me failure means the inability to do even a half-rep...



dunno - maybe you are just a freak
 
(phooey I can't find my old "freak" avatar... )

Anyway ...

2/4/05

Yep, I hate getting up in the morning. NO CARDIO FOR YOU!

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 12 noon
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
6 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

Meal 4: 6:15 pm (after visit to the chiro)
EAS protein mix
1 of those "Shredder" drinks at the gym -- not a thermo, but choline and other stuff.

pw shake - 8:30 pm
1 1/2 Optimum Nutrition protein mix + water + glutamine

Meal 5 - 9:15 pm
4 oz chicken
1 c asparagus
1 c green beans

Meal 6 - 11 pm
2 egg whites + 1 whole egg

Cals: 1591 Fat: 50 g (30%) Carb: 70g (15%) Prot: 202g (54%)

Training:
PM:
15 min on the chiropractor's electric stim ;)
5 min precor warmup

Bis & Tris:
- concentration curls: 25/10 25/5->20/6 x 3 -- my tendonitis seems to be getting better !
- EZ curls: 40/10 40/5-5-5 x 3 -> 30/10
- Zottman curls: 25/10 25/5->20/5 x 3 (also better luck w/ the tendonitis)
- Hi cable bis: 45/10 45/5->40/6 x 2 35/12->30/5->25/10->20/10 (burnout set)
- Tricep cable pressdown: 110/10 x 2 110/8->100/5 100/10
- Assisted Dips: -40/12 -30/10 -20/8 x 2 -- soon goign to the unassisted dips -- biggest limit has been tendonitis
- Skull crushers + close grip press: 40/12 + 12 50/10 + 10 x 3
- DB Kickbacks: 15/12 x 2

Definitely a good pump day.
 
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great job....


my bis have improved, mainly, thanks to:

Incline Curls
Zottmans
 
2/5/05

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 11 am
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
6 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

Meal 4: 6:15 pm
1 1/2 scoops Isopure + water

Meal 5 - 9:30 pm
4 oz pork loin
spinach salad
1 tbsp Newmans Own' vinegraite.

Meal 6 - 11 pm
2 egg whites + 1 whole egg

Cals: 1370 Fat: 55 g (38%) Carb: 62g (16%) Prot: 149g (46%)

Training: day off
saw the massage therapist & felt like I got a massive shoulder workout anyway...
 
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2/6/05

Comments: Woke up late because I could. I've had a headache for the last few days & I was just generally wiped out yesterday. So after some thought & discussion why my quads suck and what I can do about it, with consideration to my lower back issues, I decided to test the waters and see what I can & can't do. I saved my trip to the gym for right around kick off time so I'd have access to more of the equipment w/o people milling around & wasting (my) time (LOL!) As I got started, I also decided to only do quads & calves, and split off hams for another day. Didn't think my back could handle deadlifts, etc. as well. The total set count is probably ridiculous but I really wanted to see what I could do and where my strength is. I'm probably gonna hate life tomorrow. I'm not sore, but my legs are tired. Climbing stairs sux.

Meal 1: 10:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 1 pm
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 4 pm
5 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

<gym>

Meal 4: 8 pm -- I think I"m gonna come up short one meal today because I got going late - so this is really the pw shake.
1 1/2 scoops Isopure + water
1/2 apple

Meal 5 - 10:30 pm
4 oz turkey patty
3 pieces of turkey bacon
2 c spinach salad
2 tbsp Vinegar & oil

Meal 6 - 12:30 pm
1 1/2 scoop Isopure protein mix + water

Cals: 1616 Fat: 55g (33%) Carb: 59g (13%) Prot: 209g (55%)

Training: Legs (Quads only) and calves
- I pulled out my old Valeo (soft) weight belt to support my back on most of these lifts.
6 min elliptical warm up
- Squats: bar/20 90/10 110/10x2 130/9 120/8 110/10 -- the squat depth started getting shallower & I didnt' have a spotter, so I went to the next best thing ...
- Box squats: 110/10 x 2 130/10 110/8 - also supersetted a few times w/ just the squat motion to go deeper.
- leg press (shoulder width stance): 180/10 270/10x 2 320/10 x 2 Evil drop set: 320/10->270/10->180/8->90/10 (Had to recruit a guy to help strip the weights) -- damn did my glutes BURNNNNN! It was awesome!
- Hack squat (wide stance): 90/10 x 2 140/10 x 3
- Leg press-alternating legs: 90/10 x 3, no rest between sets
- Seated calves: 90/25 90/20 x 2
- Standing calves + alternate calf raises on the stairs: 155/20 + 20 x 3
- Calf raises using the smith machine standing on a stack of plates: bar+90/20 x 3

Stretch
 
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Sassy69 said:
2/6/05

C
Training: Legs (Quads only) and calves
- I pulled out my old Valeo (soft) weight belt to support my back on most of these lifts.
6 min elliptical warm up
- Squats: bar/20 90/10 110/10x2 130/9 120/8 110/10 -- the squat depth started getting shallower & I didnt' have a spotter, so I went to the next best thing ...
- Box squats: 110/10 x 2 130/10 110/8 - also supersetted a few times w/ just the squat motion to go deeper.
- leg press (shoulder width stance): 180/10 270/10x 2 320/10 x 2 Evil drop set: 320/10->270/10->180/8->90/10 (Had to recruit a guy to help strip the weights) -- damn did my glutes BURNNNNN! It was awesome!
- Hack squat (wide stance): 90/10 x 2 140/10 x 3
- Leg press-alternating legs: 90/10 x 3, no rest between sets
- Seated calves: 90/25 90/20 x 2
- Standing calves + alternate calf raises on the stairs: 155/20 + 20 x 3
- Calf raises using the smith machine standing on a stack of plates: bar+90/20 x 3

Stretch
Click to expand...

unless Im reading those wrong..

is that 32 sets MINUS the drop sets??
 
velvett said:
I miss leg presses....

:(
Click to expand...

Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.
 
Sassy69 said:
Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.
Click to expand...

and you left hams out??


wow....
 
Sassy69 said:
Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.
Click to expand...
Yeah monday last week I thought I saw a bright light... I was pushing myself on the leg press and I only had 290. So I could imagine how you were feeling and are going to be feeling chica!
 
Actually, my best is 5 plates for reps, but I think my back will tell me just how far we're going to go w/ that ...
 
treilin said:
Yeah monday last week I thought I saw a bright light... I was pushing myself on the leg press and I only had 290. So I could imagine how you were feeling and are going to be feeling chica!
Click to expand...


LMAO

thats The White Buffalo
 
Sassy69 said:
Actually, my best is 5 plates for reps, but I think my back will tell me just how far we're going to go w/ that ...
Click to expand...
Wow.... remind me not to stand in front of you if you go to kick.
 
LOL I play nice :)

Sometimes I don't really see the point of pushing lots of weight. I mean, does it like, look good on my resume or something??? And its no fun when all the guys around you make you feel like you could club them over the head w/ a 20 lb DB and haul them off to your bedroom. Not very romantic.
 
Sassy69 said:
LOL I play nice :)

Sometimes I don't really see the point of pushing lots of weight. I mean, does it like, look good on my resume or something??? And its no fun when all the guys around you make you feel like you could club them over the head w/ a 20 lb DB and haul them off to your bedroom. Not very romantic.
Click to expand...
Yeah but at least you know you'll get some when you want it, with no argueing... LOL
 
Well, like I said, where's the fun in that? Plus then, after you use them up, you have to haul them out the door & boot out into the street to get rid of them. OR if you're nice, you make them breakfast & then drive them home. But that all takes work. Costs gas money, etc.

Hmm, batteries last longer, are cheaper & don't fall asleep when you want some post fun cuddling. (That's when you go for the teddy bear ...)


Eh. Now I sound like a jaded female. I'm not! Really!

Just sayin' I don't like short guys. :qt:
 
Sassy69 said:
Well, like I said, where's the fun in that?
Click to expand...
Eh.... it would be fun to do that once in awhile... The other times you could play the sweet girl.. It's all role-playing...
 
treilin said:
Eh.... it would be fun to do that once in awhile... The other times you could play the sweet girl.. It's all role-playing...
Click to expand...


(I editted my last post ..)

Role playing. I guess as long as you don't actually hurt the poor guy ;)
 
Sassy69 said:
Well, like I said, where's the fun in that? Plus then, after you use them up, you have to haul them out the door & boot out into the street to get rid of them. OR if you're nice, you make them breakfast & then drive them home. But that all takes work. Costs gas money, etc.

Hmm, batteries last longer, are cheaper & don't fall asleep when you want some post fun cuddling. (That's when you go for the teddy bear ...)


Eh. Now I sound like a jaded female. I'm not! Really!

Just sayin' I don't like short guys. :qt:
Click to expand...
LMAO.... Pretty funny
 
Sassy69 said:
Could be. Like I said, I was testing the edges tonite. I'll tell you how much my legs and / or lower back hate me tomorrow...

The leg press drop set was definitely the highlight! It was awesome. Only time all night I got sick, sustained burn. Let ext was ok, but I was obviously getting tired by the time I got to that.
Click to expand...


Ok, I'm just SLIGHLY envious.



















HMMPH
* taps foot *
 
velvett said:
Ok, I'm just SLIGHLY envious.HMMPH
* taps foot *
Click to expand...

Did someone tell you that you can't do leg press vel?? Come on. Bring a towel & your belt & we'll show them "what for"! If not, we'll just find some hot guy to do your reps for you. We'll watch. Or better, when the guy has used up all the plates in the gym, we'll climb on to of the sled & give him a few extra pounds to flex his muscles on. And get a ride too! ;)

("Don't talk honey, just get back to leg pressin...")
 
Well, so speaketh the legs. After the killer drop sets, etc. last nite, I'm not sore. My back is a little sore, mostly cuz I slept part of the night on my back (side sleeping stretches out my back). But my legs are still dog tired. This will NOT be a standard quad nite. I'm also looking at spliting out hams night, but with like 3 days between it & quads nite.

Also, just for the record, I stopped drinking diet coke last Thursday. No slips yet, a few cravings (mostly because I don't like tea all that much) and only for one day did I really taste any nutrasweet aftertaste from "detoxing". I don't record my water-based drinks, but I still drink at least 1 1/2 gal / day, 1 cup of decaf in the morning and now some green tea in teh afternoon w/ Splenda and some Crystal Light.
 
Sassy69 said:
Well, so speaketh the legs. After the killer drop sets, etc. last nite, I'm not sore. My back is a little sore, mostly cuz I slept part of the night on my back (side sleeping stretches out my back). But my legs are still dog tired. This will NOT be a standard quad nite. I'm also looking at spliting out hams night, but with like 3 days between it & quads nite.

Also, just for the record, I stopped drinking diet coke last Thursday. No slips yet, a few cravings (mostly because I don't like tea all that much) and only for one day did I really taste any nutrasweet aftertaste from "detoxing". I don't record my water-based drinks, but I still drink at least 1 1/2 gal / day, 1 cup of decaf in the morning and now some green tea in teh afternoon w/ Splenda and some Crystal Light.
Click to expand...
u know me and cystal light. I can blow thru 2 gallons a day...Also, I add splenda to it just to make it more sweet..
 
heritagesoftail said:
u know me and cystal light. I can blow thru 2 gallons a day...Also, I add splenda to it just to make it more sweet..
Click to expand...

You are a sugar fiend :evil:

I do maybe 1-2 20 oz water bottles full of it. Its too cold in the office to drink cold stuff all day.
 
2/7/05

Legs are dog tired today, but very little soreness.

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 11:30 noon
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
5 oz grilled chicken
2 c salad
2 tbsp Newman's Own vinaigrette
4 oz sweet potatoe

Meal 4: 5:30
1 1/2 scoops isopure

pw shake - 8:30 pm
1 1/2 Isopure protein mix + water + glutamine
4 strawberries

Meal 5 - 9:15 pm
4 oz turkey patty
1 c asparagus
1 c green beans


Cals: 1622 Fat: 43g (25%) Carb: 88g (18%) Prot:213 g (56%)

Training:
PM:
5 min precor warmup
Chest:
- machine press: 50/20 x 2 --- waiting patiently for the goofball to get off the flatbench
- flatbench press: 90/10 100/8 x 2 90/10
- incline db press + fly: 35/12 + 25/10 40/10+25/10 45/5->40/5 + 25/10 x 2
- Smith Press: 30 degree incline: 90/10 x 2 100/10x2
45 degree incline: 25/10 x 2 15/15
- Cable x-overs + push ups: 25/10 + 10 25/10+8 x 2 25/6->20/5->15/5 15/1 x 2
 
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Some of these are sort of burn sets -- like the smith machine.

Is that a bad thing? I don't skimp on any of the sets - mostly it just bugs me when I can't feel a burn. I'll take a shot at the free weights & if I have something left I might go to the machines / smith where I can sort of self-spot.
 
any set cuts into recovery time

knowing that the lack of soreness is a sigh...I would consider cutting the sets in half and going to positive failure on each set.

If it were me - thats waht I would do...and I have doen that...


I used to do 20-30 sets per bodypart....I NEVER do more than 13-14 now
 
Sassy69 said:
I did go to failure. The problem is absolute failure means the 45 lb db drops on my head.
Click to expand...

how is that??

incline dbs will simply fall to the upper shoulder....



LOL


DO you think might could get another rep or two???


tiredness for me usually means overtraining


soreness = strength AND size
 
Naw - 45 has been my current limit. So I opted for drop sets from 45 to 40 and stop when the reps start getting sloppy.
 
2/8/05

Legs still a little sore. I trained at a local Gold's Gym where I got 2 week free promo membership. The little training manager asked if I'd be interested in training there. $12 for non-certified trainers. (Um .. don't kids make more than that babysitting these days?? Oh wait ... it IS babysitting.... OK Let's do those reps now! 1...2....3.....4....., etc.....zzzzzzzzzzzzzzzzzz) Whatever. Anyway, at least they had a Hammer Strength row machine.

Meal 1: 8:00 am
3 egg whites + 1 whole egg
1/2 c oatmeal

Meal 2: 11:30 noon
1 1/2 scoops protein mix
1 tsp natty pb

Meal 3: 3 pm
5 oz grilled chicken
2 c salad
2 tbsp low cal dressing
1/2 c black beans

Meal 4: 5:30
1 1/2 scoops isopure

pw shake - 8:30 pm
2 scoops Bev Intl'l Masss Maker + water

Meal 5 - 10 pm
5 oz orange roughie -- most amazing hunk of fish i've grilled in a LOOONG time
1 c asparagus

Meal 6 -


Cals: Fat: g (%) Carb: g (%) Prot: g (%)

Training:
PM:
5 min stairmaster warmup
Back:
- Pull-ups: 1.75 x 8 -> Assisted pull-ups: -50/7 x 2 -> Lat pull downs: 90/10 x 3 wide-grip: 50/15 x2
- DB Pull overs: 40/10 50/10 x 3
- Straight bar pull downs: 40/10 x 4
- Hammer Strength Row Machine: 160/10x3 180/10 Wide grip: 90/12 x 3

-
 
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"The little training manager"
Don't you love those guys :) HA HA I know the feeling of dealing with them...
 
"Hi My name is Phil. Are you new to the gym? Would you like to schedule a session with a trainer? Its free."

"No thanks, I know my way around the gym."

"OK" *goes off w/ his out of shape client who keeps locking his knees on the leg press*
 
Sassy69 said:
"Hi My name is Phil. Are you new to the gym? Would you like to schedule a session with a trainer? Its free."

"No thanks, I know my way around the gym."

"OK" *goes off w/ his out of shape client who keeps locking his knees on the leg press*
Click to expand...
Ha ha... yeah well our gym manager walks around like he's the biggest hottest thing. You know those birds that blow their chest out to appear bigger and meaner then what they really are to their enemy? Well it looks like this guy does that.
 
treilin said:
Ha ha... yeah well our gym manager walks around like he's the biggest hottest thing. You know those birds that blow their chest out to appear bigger and meaner then what they really are to their enemy? Well it looks like this guy does that.
Click to expand...
lmao - sounds like every TRAINER at my gym - :sick:

No I dont need your help and stop trying to look in my notebook thanks...
 
2/9/05

Well thanks guys. Now I have the beginnings of a scratchy throat. Wonderful. O well, there's some sort of creeping crud going around so I'll just keep up w/ the echinecea. If I get sick, well, I just "work from home" and then I can post all day on EF and not have to use the stealth login.

Ok tonite was part 2 of leg day, hammies. (No small rodents were harmed in this session.) Haven't done deads in loonngg time due to lower back. So I break out the trusty Valeo & have at it.

Meal 1: 8:00 am
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 c oatmeal

Meal 2: 11:30
2 scoops protein mix
5 strawberries

Meal 3: 3 pm
5 oz grilled chicken
1 c salad
1 tbsp vinaigrette dressing
4 oz sweet potato

Meal 4: 5:30
2 scoops protein mix
5 strawberries

pw shake - 9:30 pm -- late today due to side trip to the grocery store. Can't do that anymore -- serious flake-out.
2 scoops Bev Intl'l Masss Maker + water

Meal 5 - 11 pm
6 oz top round steak
1 c steamed green beans

Cals: 1816 Fat: 50g (26%) Carb: 108g (22%) Prot: 229g (53%)

Training:
PM:
6 min precor warmup
Hams:
- good mornings: bar/15 bar+20/10 bar+40/10 x 2 bar/20 bar/10 - went pretty well
- smith machine SLDLs: bar/10 bar+50/10 x 2 bar+70/10 x 2
-- the smith machine stops at above shoes, so I checked out doing just DB SLDLs: 40/10 x 2 for full stretch down to tops of the shoes & kick out past the shoes for stretch
- lying leg curl: 60/10 x 2 -- these didnt' go so good. Crappy machine, strained my back & my knee started to hurt. (Falling apart...)
- Reverse hypers: 10 x 2 -- these were a little dodge on the back so stopped
- hypers: 20 x 4 -- hold at the top, slow up & down -- Burn baby burn
Abs:
- cable ball crunches: 60/25 x 3
- kneeling cable crunches: 110/15 x 3
- decline leg raises: 15 x 3

stretch
 
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Sassy69 said:
Is that bad? I guess I'm mostly checking my range & what I can & cant' do.
Click to expand...

it looked like it was a ROM thing....




for me.....




my lumbars fail before my hams.....




when I DO GMS....I do them last for hams



and last(seated) for lumbars
 
Frankly I was happy to see I could do GMs w/ something besides those gay little "Powerflex" bars or whatever that "resistance training class" is that has all the color coordinated equipment.
 
LOL


gay Poweflex bars lol










WAIT....................I use the pinks.....





wait
 
:rolleyes:

OK fine. They aren't gay. They are, well, they are for fuckin pussies man. If you want to lift the bar LIFT THE DAMN BAR! RACK 'EM UP HOMER! SHUT UP AND SQUAT!

OK I'm over my little pink dumbbell rant.


LIFT OR GO HOME DAMMIT!
 
Every time I read SHUT IT, I think of SIT ON IT from Happy Days.













Yah yah, only the old farts in the room will get the reference.
 
velvett said:
Every time I read SHUT IT, I think of SIT ON IT from Happy Days.













Yah yah, only the old farts in the room will get the reference.
Click to expand...

LOL


















Oh wait.. I got it :worried:
 
I'm sorry you're sick Sassy, I hope you feel better :rose:

But can you fix your signature...........Damn.........no love for me :rolleyes:
 
Yikes -- sorry miss! I turn off my sigs at work (and avis so no boobies & buns go flying across my screen...) so I forget what i have there. When the cold drugs wear off you are the top priority tonite!

Sowwy :(


But we all know you are an IRON ANGEL still!
 
Better living through chemistry!

I hope anyway. Sometimes you just have to ride it out with the TV remote, EF and a box of Kleenix.
 
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