Sunnyday's Training Journal

[Sunnyday]

^only because you haven't had mine. I don't make it often, but when I do, I brine it in buttermilk then double coat it. Served with a from-scratch concoction I call "biscuit muffins"...and gravy on the side...LOTS of gravy.

This is when GD starts salivating uncontrollably, LOL

[Mac]

Call me odd, but Ive ever been a fan of fried chicken.

Hoss, you're odd. Happy now?

I don't often eat fried chicken, but I had some last night, with my lasagne!!

Sunny, save me some biscuit muffins please.

[Sunnyday]

Hoss, you're odd. Happy now?

I don't often eat fried chicken, but I had some last night, with my lasagne!!

Sunny, save me some biscuit muffins please.

No prob, will do!

[Sunnyday]

Warmup: 30 min foam rolling, lacrosse ball rolling, and some mobility work

Ab wheel rollouts (kneeling):
3 x 12

Dragon flag partials:
3 x 6 half-reps from the top
^low back was a little jumpy, even after warmup so stayed conservative with ROM

Hanging knee raise:
3 x BW x 25

Weighted ball crunch:
bend backward, touch med ball to floor crunch up
3 x 12 x 25

Side planks:
3 x 60s hold each side

Front planks:
3 x 60s hold

Single leg glute bridges:
3 x BW x 10 with 5-sec hold at top

Bird dog:
3 x BW x 10 with 5-sec hold at top

Lying abduction:
3 x BW x 10 with 5-sec hold at top

Finished with 20 minutes on the elliptical

Chiro prescribed stretching at home

[lksurf2]

Lacrosse ball rolling!! That alone has helped me a lot with my traps/shoulders. I even roll the bottom of my feet. On it... Ohhhhh damn that hurts haha.


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[Sunnyday]

Lacrosse ball rolling!! That alone has helped me a lot with my traps/shoulders. I even roll the bottom of my feet. On it... Ohhhhh damn that hurts haha.


Sent from my iPhone using Tapatalk

It's not for wimps, that's for sure. The first time I nailed my piriformis with a lacrosse ball I was seeing stars!

[Sunnyday]

Any of you ever try landmine squats?

https://www.t-nation.com/training/be...oure-not-doing

[PFEPerformance]

Flying through to say HI and let you know even though I don't always tag in with these crazy busy days of mine lately - I AM STAYING UP TO SPEED MAMA!! KEEP ON KILLIN IT!!

MUCH LOVE!!
PFE

[Sunnyday]

Flying through to say HI and let you know even though I don't always tag in with these crazy busy days of mine lately - I AM STAYING UP TO SPEED MAMA!! KEEP ON KILLIN IT!!

MUCH LOVE!!
PFE

Hey Lorrie! Thanks for stopping in. I know your schedule is nuts right now. You got my # so txt me and give me a backstage play by play if you get a chance!

[Sunnyday]

Nick Tumminello's lower body warmup and chiro prescribed mobility work

Seated leg curl:
3 x 30 x 20
3 x 50 x 15

Adductors:
3 x 30 x 20

Attempted to do some high rep back squats but it didn't go so well. Got one set of 12 with the empty bar, tried to stretch but the left anterior hip kept giving me the middle finger. But I was DETERMINED to do some sort of squat variation and I wasn't going to give up on it, knowing it would make the muscles feel better than doing nothing at all. Sooo....
a flat bench came available and I decided to try something I haven't done in a long time...
Bulgarian split squats FTW!:
holding onto the bench's barbell with one hand for balance and to keep spasms at bay
4 x BW x 15 each side - BOOM! two middle fingers to the whiny hip LOL!

whiny hip started to feel better. win-win.

Leg extensions:
5 x 25 x 20

Donkey calves:
5 x 2 pps x 20
each set ss with 30 reps dorsiflexion using opposite foot for resistance

20 min on the elliptical

Finished with some chiro prescribed stretching

[Granite-Dawg]

Two middle fingers to the wimpy hip!!!!

Sunny the machine!!

[Sunnyday]

Two middle fingers to the wimpy hip!!!!

Sunny the machine!!

And two thumbs up for getting it done, right?!

[Granite-Dawg]

And two thumbs up for getting it done, right?!

You know it!

[Sunnyday]

You know it!

[Sunnyday]

My first dedicated arms day in weeks! I stuck with old faithful stuff but since it's been so long it was like a brand new program. Had me some FUN!

Nick Tumminello's upper body warmup and some chiro prescribed mobility work

Ab wheel rollouts:
3 x 12

Rope hammer curl:
2 warms
3 x 30 x 12

Rope pressdown:
2 warms
3 x 20 x 12

Spider curls:
2 warms
3 x 45 x 10

Close grip bb press:
2 warms
85 x 10
95 x 10
85 x 10 drop 65 x 10 drop 45 x 10 - tris on FIYA!! heh heh

Incline DB curl:
2 warms
20s x 8 - (barely) while waiting for the 15s to come available - grrr
15s x 8 - with 2-sec negative
15s x 10 " " "
15s x 12 " " " ending with flames shooting out the bis LOL

Floor skulls:
2 warms
2 x 55 x 15 ssshhhheeeeew! too wasted to do a 3rd set

20 minutes on the elliptical

Finished with some hip flexor stretches

Five consecutive gym days so far AND WITH CARDIO. With crossed fingers tomorrow will be my first time training a 6th consecutive day in WEEKS! Nothing on the calendar to prevent this from happening but who knows with my family circus. Haha.

Chiro appointment yesterday. One ugly quad spasm early this morning but so far so good, not feeling the need for pain killers.

I've been getting some funny looks from people who see me wearing a weight belt for nearly my whole workout (including cardio) most days this week but they can think what they want. My QLs aren't on fire anymore as they had been for 20 years. The mockers aren't the ones who have to deal with my issues. My chiro thought it was a great idea for the interim. If the belt keeps me from having back/leg/hip spasms while I'm trying to re-teach my muscles how to work properly then the mockers can laugh all they want. Plus I can still out-lift them at < 10% bf.

Wanna know how great I felt after loading the dishwasher last night, without a single back spasm?! Yep, wore my belt. Works great when doing laundry or when I have to flip a heavy mattress too.