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Thread: Sunnyday's Training Journal
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04-09-2015, 01:10 PM #4426
Happy B-Day to your Mom!! Surf and Turf sounds really good!!
DON'T BE AVERAGE!!!
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04-09-2015, 01:23 PM #4427
Sunnyday's Training Journal
Pain still at bay?
Last edited by Hoss06; 04-09-2015 at 01:23 PM.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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04-09-2015, 04:00 PM #4428
Thanks on her behalf! Scallops and steak, baked taters, and tossed salad for dinner, carrot cake with ginger-orange cream cheese frosting and candied carrots for dessert! Come on over, we got plenty.
Meh. Hip kept me up last night like a bad toothache but got better after the workout. I'll probably be feeling a lot better after today's chiro visit.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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04-10-2015, 10:48 AM #4429
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04-10-2015, 11:29 AM #4430
Hey girl!
Thanks, it WAS fun and more importantly my mom was really touched.
Between the cake and the chiro adjustment I'm not feeling myself today. Stiff, sore, and in a fog from foods I'm not used to. Heading to the gym to putter around with arm training with no expectation of a PR, more interested in just working out the kinks.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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04-10-2015, 01:59 PM #4431
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04-10-2015, 02:05 PM #4432
Friday...arms
I was a hurtin' puppy, hence the straight-to-the-point arm training today.
Bits and pieces of Nick Tumminello's upper body warmu
wasn't up for the whole smash that I usually do (like jumping jacks)
Rope hammer curl ss rope pressdown:
10 x 20 ss 10 x 20
15 x 20 ss 10 x 20
20 x 15 ss 15 x 15
25 x 12 ss 20 x 12
30 x 10 ss 25 x 10
35 x 8 ss 30 x 8
Machine preacher curl ss unassisted dips:
30 x 10 ss BW x 10 (3 sets)
Incline DB curl ss skulls on the floor:
15s x 8 ss 35 x 15
17.5s x 8 ss 45 x 15
20s x 8 ss 55 x 20
I haven't supersetted arms in quite a while so this was a nice change. I was hoping all of the above plus just moving from one exercise to the other would help me work out the ache in my hip but not so. I chatted a bit with a few peeps after weights, hoping the ache would stop but it didn't. Doesn't seem to matter if I'm moving or not, it's just a constant ache. Decided to skip cardio, then took my extra time to sign my kiddos up for the prep clinic for summer swim team (woot!). Stopped at the store for some dinner items and had to literallly hang all my weight on the shopping cart just to get around the store. Maybe it's just the change in weather? I'm still in good spirits though. Afternoon plan is to alternate ice with stretching and mobility work and see if I can get the pain to subside. Meh. Things could be worse.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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04-10-2015, 02:08 PM #4433
Would have LOVED to have you join in the fun, GD! The scallops rocked BTW, even my son with the food issues ate some and didn't put up a fuss. Bummed I didn't think to pick up a bottle of wine to go with this feast. Duh!
(of course, the cake was off the chain good!)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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04-12-2015, 03:01 AM #4434
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Hope your hip is feeling 100%, Sunny.
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04-12-2015, 01:37 PM #4435
Thanks for the well wishes, Curt.
I'm doing ok. Had to take yesterday off from training so I could take my kids to a kite featival. Dragged them kicking and screaming, in fact. Then we got there and they saw over 100 kites flying overhead, plus the large displays of wind socks and whirligigs on the ground. Each of them got a free kite and they got to fly them there along with all the other 500 people, from little kids to pro kite people. They thanked me up and down and begged to come back next year.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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04-12-2015, 01:40 PM #44362016 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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04-12-2015, 01:47 PM #4437
Last edited by Sunnyday; 04-12-2015 at 01:48 PM.
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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04-13-2015, 02:06 PM #4438
Monday...legs
Finally! A day in the gym! Had me a leg luau!
Nick Tumminello's lower body warmup plus some chiro prescribed mobility work
Calves tri-set:
Donkey calves ss seated calves ss tibia raises
3 pps x 12 ss 90 x 15 ss 10 x 30 (4 sets)
DB lying leg curl:
2 warms
4 x 40 x 12
Leg press:
warms at 1,2,3,& 4 pps
5 pps x 10
5 pps x 11
5 pps x 12
here's where it went from solid to nutso. Called 2 friends to help out...
6 pps x 8 drop 5 pps x 8 drop 4 pps x 8 drop 3 pps x 8 drop 2 pps x 8 drop 1 pps x 8 BOOM! Legs shaking like crazy!
Smith machine in use, so...
Hip thrusts:
1 warm
4 x 55 x 10
Bulgarians in the Smith:
15 x 8 each side
25 x 8
35 x 8
45 x 8
left piriformis started singing to me, decided to stop there
Leg extension:
1 warm
6 x 70 x 8
SLDLs in the Smith:
2 warms
4 x 65 x 8, minimal rest between sets
Change of pace for cardio: spreading fertilizer on the lawn on this gorgeous day2016 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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04-14-2015, 05:43 PM #4439
Tuesday...chest and shoulders
Busy day so this was a rush job but at least I made it in to train.
Express warmup - some foam rolling and shoulder mobility work
Over and back presses:
2 warms
3 x 50 x 12
Incline bb:
2 warms
85 x 10
95 x 10
105 x 10
Incline DB flyes:
3 x 40s x 12
Flat DB press:
6 x 40s x 8 with minimal rest between sets
Front DB raise:
3 x 15s x 12
Had to leave at this point and go to a dentist appointment, run some errands, then get groceries. I had just enough time to do this before the kids got home from school...
Reverse DB flyes:
4 x 15s x 12
Leaning DB lateral raise:
4 x 25 x 8
2 x 15 x 20
Six ways:
1 x 10s x failure (didn't take much but that's all I have at home), plus 20 partials out of the bottom
Not ideal but better than not at all.
Bummed I had to skip cardio...again.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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04-14-2015, 09:20 PM #4440
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