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  1. #7726
    OLYMPIAN Sunnyday's Avatar
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    Sunday 3/7

    Mobility work at home before meal 1

    Warmup - same as yesterday, just a quick full body flush
    short rests 20-30 sec
    cpt chair knee raise 3x15
    cable crunch 3x60x15
    Side planks 3x60 sec holds/side
    Front planks 3x60 sec holds
    Face pulls 3x60x10, even reps paused
    Straight arm pulldowns 3x60x10
    Low cable row 3x60x10
    Lat pulldown 3x60x10
    Reverse hypers 3x30x10
    Glute kickbacks 3x30x15/side

    Shin box 10 each direction
    Banded 4 stretch 2 min/side
    Hip circle lateral walks 3x15 each direction
    some banded rocking
    Full squat hold 2 min
    Lateral lunges 3x10/side
    Banded good mornings 3x10

    Lying leg curl:
    4 x 20 x 10


    Unilateral leg press on assisted dip machine:
    55 x 10/leg
    70 x 10/leg
    4 x 85 x 10/leg

    Air squats:
    5 x BW x 10 with short rests - left leg didn’t like this, kept shaking afterward even though I’m not even challenging the muscles with this. Whatever

    RDLs:
    4 x bar x 10

    I could tell pulling from the floor wasn’t happening so I opted for rack pulls about 6” from the floor


    Rack pulls:
    2 x 95 x 1
    2 x 115 x 1
    2 x 135 x 1
    4 x 145 x 1 - post-COVID PR
    I would have done more but the last pull felt wonky and I could tell I was losing sensation in my left leg.

    Leg extension:
    3 x 50 x 10

    Decided I’d had enough. Took a 30-minute walk/hobble around my neighborhood. Felt good to get outside in the sun.

    Tomorrow is supposed to be cold but the rest of the week is supposed to get in the 60s. Means I will be walking outside which is cool.
    Last edited by Sunnyday; 03-07-2021 at 07:28 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  2. #7727
    OLYMPIAN CHILDOFGOD's Avatar
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    nice big workout day u had, glad u got through it. and yes walkin' outside is great to do
    MY LORD OF LORDS!!!

  3. #7728
    OLYMPIAN Sunnyday's Avatar
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    Hey RX people! Belated Happy New Year!

    It's been quite a while since I posted an update. So let's just get into it.

    The biggest news is my husband landed his dream job and we moved the household across the country and are now living in north Phoenix, Arizona! That all happened in April 2022. From the moment we set foot in Arizona it felt like coming home. We always hated Maryland so this has been a welcome change. No regrets from anyone on this move.

    The house is a freaking palace, comparatively speaking. About 0.25 acre completely fenced. Palm trees and tropical paradise in the back with a bomb pebble tech pool, spa, and rock waterfall. There was a heater on the pool at one time and we plan to add that back in eventually. Previous owners HAD an outdoor kitchen that they removed so we plan to build one of those to include a brick pizza oven. Because you know this Jersey Girl cannot be without killer pizza. I've gotten back into gardening in a mad way and my neighbors are in awe of the stuff I'm growing. More about my garden adventures another time.

    Side note: I thought Maryland pizza sucked. If you've been on these forums for any length of time you know I'm from NJ and the NY-NJ-CT area is home to some of the best pizza in the country. Well Arizona is awesome for lots of things but if you are looking for pizza, definitely DO NOT expect good pizza here. It is AWFUL!! Think saltine crackers with ketchup and perhaps some melted process cheese. I don't understand why they can't make decent pizza here. So I make pizza at home when we want pizza. Other things here are off the chain. Like burgers. And tacos. And margaritas. And Mexican pastries (trust me, you need some of these in your life). And sushi. If you travel to Arizona, hit me up and I will send you to ALLLLL the hidden gems. If y'all are guessing that Sunny will be starting up some life changing food porn threads, ya guessed right!

    Let's get to lifting....

    Found a cool hardcore gym across town and was there for about 18 months. It was a great little hole in the wall that reminded me of the original Exile in Baltimore. It was a little family of members and we trained our asses off. Loved it there and miss that crew terribly. But my husband developed some health issues that involved regular hospital visits so driving to the hospital then across town then driving back in the opposite direction to get my daughter to swim practice was getting too hard to do, and I was missing more workouts than I was getting in every week. So I found us a very nice health club that has a legit weight room, which also has a super competitive swim team for my daughter. They also have basketball courts, pickle ball courts, multiple indoor/outdoor pools, climbing wall, sauna, steam room, cold plunge, day spa, cafe, supplement shop, and bar for date nights!! I can't say enough great things about this club. It really is a one stop shop. And they have fantastic hours! 4am to midnight! Eventually I'll post a list of equipment but suffice to say there is something for everyone and it is quality stuff for every level of lifter. There are at least 16 squat racks. Super lighting. No waiting for equipment. Group fitness, spin classes, and an entire yoga section. Trainers who actually look and behave like professional trainers ought to, with zero judgment, and they can all actually teach exercises correctly and write decent programs. They have legit nutrition coaches. They have PTs and chiropractors. I'm told they used to run labs for bloodwork too, but some staffing issues came up and they did away with it temporarily. And it's all under one roof. The most refreshing part of the culture here is everyone and I mean EVERYONE has a respectable work ethic. They've completely wowed me and my family. They even gave me a free dynamic stretching session with one of their therapists for my birthday, and it was more helpful than multiple sessions I've had from others. Needless to say, I am happy here. 10/10 recommend!

    My actual training is going better than expected since we moved here, and it's improving by leaps and bounds since coming to the new gym a few months ago. I'm benching and deadlifting again yippee! They let us bench in the squat racks which is cool, because I always have a plethora of calibrated plates and safeties without having to hunt anything down. Box squats have become a regular in my program. I can do them without aggravating my arthritic hip which is cool. I've accepted that squatting below parallel isn't something that is required for me anymore, and my hip is much happier since I stopped the deep squatting. I've pushed it to 155 or 165 for triples but doing that on the regular upsets my low back, so for now I'm sticking below 135 on squats. Deadlifts are also a regular occurrence these days, even though they look like a dying duck that ate the pooping dog. 135 is the highest I've tested with them but it moves fast and it feels like a warmup weight. I'm not ready to push the limits on deads any time soon. For now I'm pulling 95-115 for singles only and doing many of them with timed rests. Slow steady progression is my plan. Benching my bodyweight is humbling since my max was once 160, but after 5 years of floor presses and Larsen presses with my feet up, I'm thrilled to have my feet on the floor again and regaining my leg drive. I'm super excited to see where benching with my feet on the floor goes. My pull-ups are still badass weighted sets of 5 that make people stop and stare. And I take great pride in them.

    That's it for now. I'm hoping to post some actual training later this week. Fingers crossed!
    Last edited by Sunnyday; 01-23-2024 at 12:27 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  4. #7729
    Administrator Mac's Avatar
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    Hi Sunny,

    Glad to have you back here at RX. It's been really really boring with just PFA posting. That in itself is enough to keep people away. So glad you found a great gym and your husband found his dream job. Looking forward to your posts.

  5. #7730
    OLYMPIAN Sunnyday's Avatar
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    Ok sooooo... the current split is upper-lower alternating 6 days, and Sunday is an active recovery day with just light pump sets.
    Cardio currently 7 days cuz cutting to look good for pool season which starts in April around here. And yeah, I'm rocking a pre contest diet too. 4 weeks in and down 4 lbs so far. Had to drop the cheat meals because I wasn't making significant progress. Which is fine. The food will be there when the diet ends. I might take a slight detour for the Super Bowl but it won't be out of control. All depends on progress over the next few weeks.

    Tuesday 1/23 Upper Body

    Bench press: all sets 2 count touch at liftoff, at chest, and final hold before rack
    2 x bar x 5
    75 x 5
    90 x 5
    5 x 100 x 3 - going up next Tuesday a la very slow progressive overload (snail's pace lol)

    Weighted pull ups, reverse grip:
    4 x BW+12.5 x 5 - building this up on the same progressive overload as bench BTW

    Chest supported reverse grip DB rows:
    3 x 25s x 10

    Smith reverse grip overhead press:
    +20 x 10
    3 x +30 x 10
    yes, it sounds weird. Picked it up from Mike O'Hearn and I highly recommend if you like to OHP but it upsets your shoulders. He has a video on this. Seated nearly upright on adjustable bench. Set safeties about armpit height. Reverse grip slightly outside shoulders, you won't be able to fully extend at the top and a little weight goes a long way. Keep constant tension for the entire set. The tension on the front delts is awesome and no more beat up shoulders!

    DB reverse flyes, leaning on incline bench, reverse grip:
    try this reverse grip, it fries the rear delta - you're welcome
    3 x 20s x 12

    DB pullovers, on decline bench:
    3 x 30 x 10

    Machine laterals:
    20 x 10
    30 x 10
    3 x 40 x 12

    Spider curls leaning on incline bench:
    3 x 15s x 12

    DB French press:
    3 x 35 x 12

    Finished with 30 minutes on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7731
    Administrator Mac's Avatar
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    Nice workouts.

    I need to get back to the gym. Won't be long and it will still be light when I go there. This working out at home isn't my cup of tea but at least it keeps to sarcopenia away, I hope.

    I lurk on IG put don't post there.

  7. #7732
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Nice workouts.

    I need to get back to the gym. Won't be long and it will still be light when I go there. This working out at home isn't my cup of tea but at least it keeps to sarcopenia away, I hope.

    I lurk on IG put don't post there.
    Thanks, Mac. I love training at this place. I have stuff at home too, but it's not the same.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  8. #7733
    OLYMPIAN Sunnyday's Avatar
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    Wednesday, 1/24 Lower body, quads focus

    Dynamic mobility/stretching warmup 10 min

    Banded lateral walks with Hip Circle:
    3 rounds of 15 each direction without stopping

    Bulgarians:
    3 x BW x 10/leg

    Box squats:
    bar x 5
    75 x 5
    90 x 5
    4 x 98 x 4

    Sumo deads:
    75 x 1
    90 x 1
    8 x 98 x 1 with 45 sec rests between pulls

    Seated leg press, feet low and narrow-ish:
    60 x 12
    80 x 12
    100 x 12
    120 x 12
    3 x 140 x 12

    Seated leg curl:
    40 x 12
    3 x 50 x 12

    Hacks:
    +20 x 10
    3 x +50 x 10

    Leg extension:
    40 x 12
    3 x 50 x 12

    Donkey calves:
    3 x 70 x 15

    Finished with 30 minutes on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7734
    OLYMPIAN Sunnyday's Avatar
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    Thursday 1/25 Upper Body, focus on neutral grip accessories

    Bench press: comp style, all sets 2 count touch at liftoff, at chest, and final hold before rack
    2 x bar x 5
    75 x 5
    85 x 5
    4 x 94 x 4

    Weighted pull ups, neutral grip:
    4 x BW+12.5 x 5

    Axle rows, neutral grip:
    3 x +50 x 8

    Seated Y press:
    3 x 20s x 8

    Reverse pec deck, neutral grip:
    3 x 55 x 12

    Machine laterals:
    20 x 12
    30 x 12
    3 x 40 x 12

    Front DB raise:
    2 x 15s x 12
    1 x 15s x 15

    Pinwheel curls:
    2 x 15s x 12
    1 x 15s x 15

    Dips:
    3 x 12

    Finished with 30 minutes on the elliptical. Had to will myself through every minute of cardio because old (translation: arthritic hip was hurting) and sleep deprived (cuz my daughter has 5 am swim practice Tuesdays and Thursdays so I'm up at 4, eew). But got it done which means one day closer to goal.
    Last edited by Sunnyday; 01-25-2024 at 05:10 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #7735
    OLYMPIAN Sunnyday's Avatar
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    Friday 1/26 Lower body, my hit everything unilaterally day

    Fridays are my all things legs day, done single leg. Box squats and sumo deads get hit on the light side and then focus in on unilateral work for hams, quads, glutes, and calves in the 15-30 range.


    It's our rainy season in Phoenix and with rain brings arthritis flare ups. True to form, I woke up feeling like I had glass shards in my left hip joint. Say it with me: ewww. If you know anything about osteoarthritis, the key is moving through that pain within reason and once the synovial fluid starts lubing things up again, the glass shards sensation DOES subside. So that's how I rolled today. One exercise at a time, one set at a time, just get the joint moving as best I could, and take whatever's there with zero to minimal pain as a win. The bod surprised me. Read on, it gets good.


    15 minute dynamic stretching/mobility warmup
    consists of a mixed bag of what the body is telling me it needs that day: today it was some rocking on all fours in different directions for about 5 minutes, some bodyweight adductor/abductor movement, glute isolation, and hip airplanes. Sometimes I'll add some 90/90 shin box sort of moves but I could tell that today my hip wasn't up for any end range movement.


    Banded lateral walks:
    3 x 15 each direction, without stopping between sets. Surprised the glass shards sensation wasn't present for these because if it's there, this is usually brutal to get through. So yay me.

    Box squats: box is 18", eventually I hope to get this a bit lower but this is what's available
    bar x 5
    75 x 5
    3 x 92 x 5 with short rests

    Sumo deads:
    6 x 92 x 1 with 30 seconds between pulls
    translation: set bar down, wait 15 sec, start setting up for next pull, repeat with same rest until all sets are completed.

    To me this pulling singles for time is absolute heaven because it's the only way I've found that I can deadlift which doesn't irritate my hip. Win-win
    And by the way, the mental focus AFTER completing this exercise is razor sharp. Like yoga meets powerlifting. Best method I've ever found to tune out the world

    Walking lunges:
    yes, seriously. Not a typo. Ya girl did walking lunges. Miracles happen
    2 x BW x 15 each leg, with two PVC pipes for support and it went exceptionally well
    third set I was like eff it, tossed the support
    1 x 15s x 15 each leg FOR LITERALLY THE FIRST TIME IN FIVE YEARS!!!
    Sat down on the bench after the set and cried happy tears for about 10 minutes.
    Calling it now: the comeback to the 55s begins!

    Some reference: The last time I was able to do weighted walking lunges was January 2019 when I took a pair of 55s down the length of the Exile dumbbell rack with my friend Norma cheering me on while she was videoing. That was my 51st birthday present to myself. It has been THAT long! My back went funky around May of 2019 and I lost the ability to walk without assistance. Multiple docs, surgeons, chiros, PTs and still it kept getting worse. So I'd say things are looking up.

    OK, enough clapping for my damn self. Back to the workout...

    Trap bar split stance RDLs:
    2 x bar (50 lbs) x 15 each leg
    Planned to do 3 sets but the low back started giving me the finger, so I listened and stopped. Still considering this a huge win

    Unilateral leg extension:
    3 x 20 x 15/leg

    Unilateral seated leg curl:
    3 x 20 x 15/leg

    Glute circuit (no rest between sides/exercises, finish one leg then do other leg):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Unilateral donkey calves:
    3 x 40 x 15 each leg

    Annnnd finished it with 30 minutes on the elliptical.

    Mic drop.
    Last edited by Sunnyday; 01-26-2024 at 06:39 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #7736
    OLYMPIAN BananaHammock's Avatar
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    I feel your pain. I have osteoarthritis in my felt shoulder. I ignored the pain so long thereís literally no cartilage left. Bone on bone. I could get a replacement at anytime since about 5 years ago. Iím waiting as long as I can before I do get a replacement. The right shoulder is going as well but itís early enough that what are basically lubricating injections are really helping. Plus Iíd consider a partial replacement on it as soon as Iím a candidate. Finally my right big toe is arthritic. Believe it or not that caused the most disruption to my daily life. I was wearing rocker bottoms shoes that helped but I got it fused and that got me back to moving around normally. All this started 5 years ago when I was 45. Sucks getting old. Basic Iím left to only training arms, calves and legs but no squats. I do walk a lot. Like at least 15k steps and really watch what I eat to keep the weight down and for heart health.
    Last edited by BananaHammock; 02-07-2024 at 04:12 PM.

  12. #7737
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by BananaHammock View Post
    I feel your pain. I have osteoarthritis in my felt shoulder. I ignored the pain so long there’s literally no cartilage left. Bone on bone. I could get a replacement at anytime since about 5 years ago. I’m waiting as long as I can before I do get a replacement. The right shoulder is going as well but it’s early enough that what are basically lubricating injections are really helping. Plus I’d consider a partial replacement on it as soon as I’m a candidate. Finally my right big toe is arthritic. Believe it or not that caused the most disruption to my daily life. I was wearing rocker bottoms shoes that helped but I got it fused and that got me back to moving around normally. All this started 5 years ago when I was 45. Sucks getting old. Basic I’m left to only training arms, calves and legs but no squats. I do walk a lot. Like at least 15k steps and really watch what I eat to keep the weight down and for heart health.
    It DOES suck getting old! Recovery is trash when you're old. Injuries take forever to heal. Digestion isn't what it used to be. And mad props to anyone over 50 who is sleeping well. My 97-y.o. friend told me "getting old isn't for sissies". She was spot on! The over-50 people are the badasses of the planet.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7738
    OLYMPIAN Sunnyday's Avatar
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    Speaking of old and injured, I've been nursing my re-herniated L4-5 disc, again. Ugh! I was warming up with the empty bar and pffft, there it went. What a downer!! Sidelined me for a couple of weeks but now I'm back.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7739
    OLYMPIAN Sunnyday's Avatar
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    I got back to the gym this past Wednesday. Four days of alternating upper body/lower body between Wednesday and Saturday. Just light stuff so as not to piss off the low back again. Why the empty bar upset it this time is beyond me. But whatever, I'm back lifting again so that's all that matters.

    Today was cardio-only. 40 minutes elliptical. I wish I could just walk outside but that's no good for me with a 1.5" leg length discrepancy. At least I'm 100% pain free and I'm thankful for that. And I can do some form of consistent cardio, so that's a huge win.

    Between cardio and lifting and the consistent diet, I'm down 8 lbs so yay me. I'm guessing from the looks of things perhaps 5-ish more pounds and I'll actually look like I lift LOL.

    Hoping I can continue this trend through next week. Fingers crossed.
    2016 RX Member of the Year & March 2015 Member of the Month
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  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • bbcode_img_match
  • postbit_imicons
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates