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  1. #7501
    OLYMPIAN CHILDOFGOD's Avatar
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    i see that u beak up ur body on different days. cool, ur body, has more time to rest that way, Sunny
    MY LORD OF LORDS!!!

  2. #7502
    OLYMPIAN Sunnyday's Avatar
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    Saturday 10/12 legs, focus on glutes

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Hip circle walks:
    4 x 10 each direction

    Hanging knee raise ss floor crunch:
    15 ss 15 (4 rounds)

    Donkey calves:
    4 x 180 x 10

    Tibialis:
    4 x 30/leg

    Reverse hypers:
    4 x 20 x 10

    Lying leg curl:
    2 x 20 x 12
    4 x 30 x 12

    Unilateral 45-deg leg press:
    Same machine as last week with the split platform so I can really isolate each leg
    sled x 10/leg
    25 x 10/leg
    4 x 1 plate x 10/leg - all sets slow controlled quality reps

    Bulgarians:
    4 x BW x 10/leg, still working on trying not to rely on my back leg to do the work

    Leg extension:
    4 x 30 x 15

    DB RDLs:
    4 x 25s x 15

    Machine hip thrusts:
    Exile actually has two of these which is cool, this one is selectorized (pin)
    4 x 20 x 10

    Machine kickbacks:
    4 x 20 x 10/leg

    Hip machine standing adduction/abduction:
    Doing this for a few weeks to work on some imbalances
    Left abduction 4 x 20 x 10
    Right adduction 4 x 20 x 10

    Banded (heavy) glute circuit (no rest between sides/exercises):
    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

    Several bilateral banded glute thangs:
    I’ve seen some WBFF bikini Pros do these regularly with great results so I threw them in
    Grasshoppers (prone bilateral leg lift 4 x 15
    Leg swivels (think quadruped leg lift straight back, rotate foot & swivel out to side, touch floor then reverse movement)
    Glute bridge 1-1/2s 4 x 15

    Jump lunges:
    yeah you read that right LOL
    ok, so they’re modified but even modified they’re very effective
    sheesh I felt like someone put a blow torch to my butt after I was done with these!
    so here’s the mod: I held onto the handlebars of two machines on either side of me to lessen the impact on the trashed joints (knees, hips, spine) and the plantar fasciitis but still enough weight on the front leg to get a good explosive movement out of the bottom
    7 x 8/leg, 30 sec rests
    oh my word peeps I thought I was gonna die but I did not die LOL
    after the flames stopped shooting out my butt I decided that was kinda fun in a sick sort of way
    Last edited by Sunnyday; 10-13-2019 at 03:45 PM.
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  3. #7503
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i see that u beak up ur body on different days. cool, ur body, has more time to rest that way, Sunny
    It’s not as broken up as I used to do with a single bodypart per day and training each part just once a week with an occasional touchup later in the week. This is some pretty freakish volume for a normal person. Even more freakish for a natural. And beyond stoopid freak volume for an old timer all natural female with joint problems. But then again I’ve never been normal OR balanced and I have zero intention of becoming so. I haven’t added it up but there are probably 30-40 working sets per body part. Yeah, that’s so NOT normal But then show me anyone who has made a significant impact on society who is considered “normal”. I’ll wait. LOL

    If you look at it, I’m training 6 days a week with basically an upper/lower split. Every body part gets hit 3 times per week. If it’s an upper body day, the entire upper body gets trained but depending on the day each bodypart gets either heavy volume, low-moderate volume or a very light touch-up. Same goes for lower body.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7504
    RX MEMBER hifrommike65's Avatar
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    Quote Originally Posted by Sunnyday View Post
    But then again I’ve never been normal OR balanced and I have zero intention of becoming so.
    That's why I love you, Sunnyday.

  5. #7505
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    That's why I love you, Sunnyday.

    Thanks, Mike

    Years ago when I was prepping for my second pro-qualifier my husband gave me a lecture about balance. When he had finished I looked at him and said, “You knew when you met me 5 years ago that I wasn’t a balanced person and I was content with it. Did you really think that would change after we were married?” He looked dumbfounded and just blinked at me.

    Now I understand that people CAN change in major ways. I’ve seen it in my own life and in many people around me. But people have to WANT that change for themselves. I knew that decades ago and have only had it confirmed again and again while I am studying for my health coaching certification.

    External motivation can only go so far. And when the individual is CONTENT with a certain behavior and it does not negatively impact themselves or the people around them, there is no motivation you could dangle in front of them to convince them that changing that behavior is worthwhile.
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  6. #7506
    RX MEMBER hifrommike65's Avatar
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    The end of Waiting for Godot, a play by Samuel Beckett:

    Vladimir: Well, shall we go?

    Estragon: Yes, let's go.

    They do not move.

  7. #7507
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    The end of Waiting for Godot, a play by Samuel Beckett:

    Vladimir: Well, shall we go?

    Estragon: Yes, let's go.

    They do not move.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7508
    OLYMPIAN Sunnyday's Avatar
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    Monday 10/14 upper body, back focus

    Tim Andersonís 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminelloís upper body warmup
    band over & backs, face pulls, straight arm pulldowns, pull aparts

    Planks:
    4 x BW x 60 sec hold

    Donkey calves:
    4 x 180 x 12, up 2 reps/set from last week

    Reverse hypers:
    4 x 20 x 12, up 2 reps/set from last week

    Wide grip pullups:
    5 x BW+2.5 x 5

    Smith wide grip upright rows:
    4 x +40 x 8

    Meadows rows:
    4 x 45 x 8/side, up 5# from last week

    Reverse grip cable rows:
    new for me, tried these years ago and too much hip pain but today was ok
    4 x 60 x 10

    1-arm DB rows:
    4 x 45 x 8/side, up 5# from last week

    Decline DB pullovers:
    4 x 45 x 8

    Finished with 20 minutes on the elliptical and bumped it up another level of resistance which is a good sign. Calorie burn for my 115-ish size body is 200, still not a lot compared to others but Iíll take it - so far very low pain (at most 2/10) and negligible numbness and tingling in the right lower half. The last time I used the elliptical years ago it was 6-8/10 for pain, crazy numbness/tingling, running crooked as can be, and willing myself through 20-40 minutes. So yeah Iíll take today as a win.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7509
    RX MEMBER hifrommike65's Avatar
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    Quote Originally Posted by Sunnyday View Post
    So yeah I’ll take today as a win.
    Nothing else feels like a good workout. It is one of the pleasures in life.

  10. #7510
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Nothing else feels like a good workout. It is one of the pleasures in life.
    Agreed!
    Weights almost always feel good to some degree. Cardio on a machine, not so much. I’d be rejoicing if cardio on a machine ever felt good!

    I used to be a runner and loved running outside. I miss it terribly but I absolutely cannot run, not even a single step. Last time I ran was errrrr...2012 or 2013? I keep hoping my arthritis will reverse enough that I could trail run again. One can hope.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #7511
    RX MEMBER hifrommike65's Avatar
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    Stephen Hawking once said, "I do not dwell on what I cannot do. I think about what I can do."

  12. #7512
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 10/15 legs, focus on quads

    Tim Andersonís 5 resets
    Nick Tumminelloís lower body warmup
    Some chiro prescribed mobility work

    Hip circle walks:
    4 x 12 each direction

    Hanging knee raise ss floor crunch:
    15 ss 15 (4 rounds)

    Donkey calves:
    4 x 180 x 12

    Tibialis:
    4 x 30/leg

    Reverse hypers:
    4 x 20 x 12

    Hack squats:
    4 x sled x 8/leg
    just to parallel, maybe a little lower

    Unilateral 45-degree leg press:
    4 x sled x 10/leg slow controlled quality reps
    4 x 1pps x 10/leg

    Adductors:
    4 x 50 x 10

    Abductors:
    4 x 50 x 10

    Walking lunges:
    4 x BW x 12/leg - actually did pretty well on these, which is rare these days. Iíll take it!

    Step-ups:
    1 x BW+10s x 50/leg without stopping

    FST-7 Leg extension:
    7 x 55 x 10, 30 sec between sets

    Finished with 20 minutes on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7513
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Nothing else feels like a good workout. It is one of the pleasures in life.
    Quoted for Truth!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  14. #7514
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    It’s not as broken up as I used to do with a single bodypart per day and training each part just once a week with an occasional touchup later in the week. This is some pretty freakish volume for a normal person. Even more freakish for a natural. And beyond stoopid freak volume for an old timer all natural female with joint problems. But then again I’ve never been normal OR balanced and I have zero intention of becoming so. I haven’t added it up but there are probably 30-40 working sets per body part. Yeah, that’s so NOT normal But then show me anyone who has made a significant impact on society who is considered “normal”. I’ll wait. LOL

    If you look at it, I’m training 6 days a week with basically an upper/lower split. Every body part gets hit 3 times per week. If it’s an upper body day, the entire upper body gets trained but depending on the day each bodypart gets either heavy volume, low-moderate volume or a very light touch-up. Same goes for lower body.
    well i see it works for u, keep it up
    MY LORD OF LORDS!!!

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