Sassy: July 2006 - 41 & CA Bound

[the-short-one]

Re: Sassy: July 2006 - 41 & BB Bound

I guess "Press" is a better term than "raise" ---

http://exrx.net/WeightExercises/Gastrocnemius/SL45CalfPress.html

sled! gotcha. I love the sled.

 

[florencia]

Hope you're doing good! I am getting ready for weekend Puerto Vallarta....with two teenagers...Let's see how that works.

 

[Sassy69]

Hope you're doing good! I am getting ready for weekend Puerto Vallarta....with two teenagers...Let's see how that works.

That should be fun! (With some challenges... !)


Hit the local gym tonite:

Diet: eh -- after yesterday, just not eating much today.

One comment I'll make is that I junked a bit yesterday but today the bi / tri & calf pumps were ridiculous to the point that it hurt to do any major contractions on Tri DB kickbacks.

Training: chest & tris
Warm up - 5 min treadmill

Super (chest):
- incline press: bar/20 bar + 25 each side/15 x 3
- incline DB fly: 15/20 20/15 x 3
Super (chest):
- Cable x-over: 30/15 x 3
- pushups: 15 x 3
Super (tris):
- cable press down: 110/15 x 3
- DB kickbacks: 15/15 x 3
Tri dips: body/10 x 3

Cardio: 15 min stepper + 20 min treadmill + 30 min elliptical

 

[florencia]

That should be fun! (With some challenges... !)


Hit the local gym tonite:

Diet: eh -- after yesterday, just not eating much today.

One comment I'll make is that I junked a bit yesterday but today the bi / tri & calf pumps were ridiculous to the point that it hurt to do any major contractions on Tri DB kickbacks.

Training: chest & tris
Warm up - 5 min treadmill

Super (chest):
- incline press: bar/20 bar + 25 each side/15 x 3
- incline DB fly: 15/20 20/15 x 3
Super (chest):
- Cable x-over: 30/15 x 3
- pushups: 15 x 3
Super (tris):
- cable press down: 110/15 x 3
- DB kickbacks: 15/15 x 3
Tri dips: body/10 x 3

Cardio: 15 min stepper + 20 min treadmill + 30 min elliptical

You are being an influence on me...LOLI ate 1/2 a bagel...so I am not eating carbs today either! LOL...I said I would not whine...LMAO...
Puerto Vallarta should be fun, just watching froma distance I was already summoned...MOm they'll be looking at you not me! So that tell's you everything!
So I0ll just be sunbthing and pretending they are 10 years old running around the pool...And after hours...Ay ay ay...that's the trouble...If I go clubbing with them...I will be alone, no BF...so I'm not sure if I'll go...Knowking me...I'll chicken out!

 

[Sassy69]

You are being an influence on me...LOLI ate 1/2 a bagel...so I am not eating carbs today either! LOL...I said I would not whine...LMAO...
Puerto Vallarta should be fun, just watching froma distance I was already summoned...MOm they'll be looking at you not me! So that tell's you everything!
So I0ll just be sunbthing and pretending they are 10 years old running around the pool...And after hours...Ay ay ay...that's the trouble...If I go clubbing with them...I will be alone, no BF...so I'm not sure if I'll go...Knowking me...I'll chicken out!

Hun if you go clubbing w/ them, they are going to be very upset w/ you because you will be getting all the guys!

 

[The Shadow]

Hi J.bean

 

[Sassy69]

Hi J.bean

Hey Hun LOL I just had such fun memories of the potato incident at the Westin last May....


How's stuff? Damn seems like so much has happened since we were all in ATL last yr. Now I'm trying to get the hell out....

Now I"m trying to do I don't even know what....

But it involves lighter weights & more cardio ... as evidenced by...

Diet - eh not worried about it - less food in general. Just a little bit of junking -- mostly involving having taco salads for dinner (nothing exciting spinach + tomato + grilled turrkey burgers + salsa) w/ maybe 1/4 c of crunched up taco chips on it -- and I get the sickest damn calf, tri & bi pumps off this shit.

Training:

AM: 55 min cardio = 15 min treadmill + 40 min elliptical

PM: back & bis
5 min stair master warm up
Smith barbell rows: bar/20 25/15 35/15 45/15
1 arm DB rows: 55/15 60/12 65/12
cable rows (med grip): 90/15 105/12 x 2
Super (bis):
- ezbar 21's: 45/21 55/21 x 2
- DB hammer curls: 25/7+20/5+15/5+10/8 x 3
High cable bis: 30/15 x 3

55 min cardio: 15 min stairmaster + 15 min treadmill + 25 min bike

 

[Sassy69]

7/7/06 (Fri)
=========

Diet - still keeping to fewer meals, relatively tight - not too worried about it

Training:

PM: legs
5 min stairmaster warm up
Squats: bar/20 25/15 35/15 50/15
Smith DLs: bar/20 25/15 50/15 x 2
Leg curl: 90/15 x 3
Reverse hypers: 5 + 10 (5 pulse) + 5 x 3
Super:
- leg press (wide stance) + calf press: 45^4/10 + 40 x 3
- leg ext: 90/15 x 3
Standing Abductor:90/15 x 3
Standign Kick / extension: 180/15 x 3

Cardio: 15 min stairmaster + 15 min bike

 

[Sassy69]

7/8/06 (Sat)

Diet: -- same comment as above with the addition of a med bag of popcorn while sitting thru Pirates of the Caribbean 2.

Training: Today I poked around on the weightlifting board for a new approach and also because I didn't feel like forking over the $5 daily fee to train at the local community center gym. Earlier in the day I was laying out by the pool reading the training journal of the girl in the Fat to Figure article I posted here. And while I was laying on my stomach on the deck chair, my lower back was screaming in agony from the sort of hyperextended angle I was lying at. That pretty much reminded me just how touchy my lower back still is. Seriously time to work on my core strength & stability but I just don't know how. When I get into somethign I really like to get into it & I want to learn some new things, so I'm still poking. I got some great suggestions and still exploring.

Anyway tonite I did the following:

I've been digging thru the Vault, elitefts.com & t-nation for stuff and couldn't remember all the places where I saw things I wanted to try, so I started w/ the warm-up cycle from here: http://www.aceathlete.com/hatch/video.htm. I'm at the parents' condo and the "fitness room" consists of a weider Universal machine, a couple cheesie cardio machines and this set of Bowflex DBs (the kind where you dial the weight you want & it locks in the plates to add up to that amount. I've already had one of the dials slip & drop a 2 lb plate on my face.... ).

So as best I could remember:

10 min treadmill warm up

Dynamic stretching:
- high knee run - forward, backward
- butt kick - fwd, bkwd
- side step over thingy
- high kick
- threw in some karate side kicks & L & R

Static stretching:
- touch toes straight legs
- touch toes , cross over
- quad stretch
- abs - 20 crunches + 20 oblique crunches x 2 + legs straight up in the air "climb the rope" crunches
- ab stretch ("downward dog") + cat stretch ("child pose" from yoga)
- arms across front stretch
- tri stretch

LOL -- forgot his sequence of the straight bar exercise...

Instead I did:
- 1 arm DB clean & press - 10x, each side (20 lb DBs)

*** And then my shoulder started to hurt - so I threw in 2 rounds of my rotator warm up w/ DBs, and then continued ****
- DBs squat clean - 10 x
- DB DLs - 10 x

20 min elliptical


After that I had a pounch of tuna + spinach salad for dinner (nothing left in the house at this point) and my legs felt sooo freekin' full...

Anyway - will expand on these thoughts as I dig up some more info and also get back to the "real gym".

 

[treilin]

7/8/06 (Sat)


I've been digging thru the Vault, elitefts.com & t-nation for stuff and couldn't remember all the places where I saw things I wanted to try, so I started w/ the warm-up cycle from here: http://www.aceathlete.com/hatch/video.htm. I'm at the parents' condo and the "fitness room" consists of a weider Universal machine, a couple cheesie cardio machines and this set of Bowflex DBs (the kind where you dial the weight you want & it locks in the plates to add up to that amount. I've already had one of the dials slip & drop a 2 lb plate on my face.... ).

This may sound so 10 years' ago to you but this is what I think of when I consider the core strengthening and especially since you say sore back...
I think if you are laying in a lounge chair and your back is already sore... then maybe it's not such a great idea to take on weights with (the low back) and instead put it through more of a physical therapy type routine to strengthen it up more. Ie. Bridge, plank, quadruped, pelvic tilts, etc... After you can do like 8 or 9 different floor exercises for like a count of 25 with no pain then start adding some weight in. I nkow the stability ball is not a favorite of everyone, but for me and all the back issues I have that is one loevely addition that has made me able to do crunches and lower ab work by positioning it between my ankles and doing leg lifts. The other two key components that I have done would be yoga, and pilates. All of that together has made it able for me to do weighted hypers at the gym where I never EVER was able to do one non-weighted one before. It seems that if you don't want to pay the gym membership all that I listed can be done at home with a relatively low cost if you don't have the stuff,(Ball, pilates DVD, yoga DVD) I definitely have a few favorites. Don't knock Denise Austin on this one... Her pilates DVD is actually pretty good following the Winsor pilates. Her yoga one's are not bad either. This would be just a start that you could follow up with a hot shower, hot tub, anything to help relax the muscles because they will be tight. Obviously you know about stretching. No matter how short you are on time give yourself at least 5 minutes. The other is sleep position. How do you sleep? Or do you not sleep? Laying on your back feet bent and propped up on 2-3 pillows helps alleviate the pain off the low back, and is the optimal sleep position. Believe me... you screw with the low back and it gets pissed you won't be walking... Been there.

So I guess from someone who has experienced low back pain to the point of tears and not walking that is what I did. Not sure if that helps, or not or what but that's my .02 cents back at you for what it's worth