Sunnyday's Training Journal

[CHILDOFGOD]

glad to hear u had a great time back in ur gym young lady

[Sunnyday]

glad to hear u had a great time back in ur gym young lady

Thanks COG. It’s great to be back!

[Sunnyday]

I killed legs today

10 min warmup on the stationary bike

dynamic stretching & mobility work

Lying leg curl:
2 x 20 x 20
4 x 40 x 12

Seated leg press:
55 x 10
70 x 10
85 x 10
3 x 100 x 10

Seated leg curl:
4 x 55 x 10

DB SLDL:
4 x 30s x 12

Sissy squats:
4 x BW x 10

Bulgarians:
4 x BW x 10/leg

Leg extension:
4 x 55 x 10

Donkey calves:
4 x 220 x 10

Finished with 20 minutes on the bike

Still pain free on the bike but not totally comfortable. Beats “running” with my arms on the elliptical though.

[Sunnyday]

Tuesday 6/23 chest and shoulders stuff

10 minutes on the stationary bike

dynamic stretching and mobility work

Superset (4 rounds):
Face pulls 60x12, even reps paused
straight arm pulldowns 60x12

Smith floor press:
2 x bar+20 x 10
bar +50 x 10
bar+60 x 8
3 x bar+70 x 5

Incline press:
70 x 10
85 x 10
100 x 10

Reverse pec dec:
3 x 45 x 10

Pec dec:
3 x 45 x 10

OHP:
3 x 45 x 10

Lateral raise machine:
3 x 30 x 8
1 x 30 x 8 drop 20 x 8 drop 10 x 20

[CHILDOFGOD]

lookin' good young lady

[Sunnyday]

lookin' good young lady

Thanks, COG. Long way to go

[Sunnyday]

Wednesday 6/24

Smoked legs!! This time with BFR (blood flow restriction).

If you need some extra spice added to your leg day (or any day), give this a try! HIGHLY RECOMMEND!! John Meadows has a YouTube video all about it. I don’t have the fancy tourniquets so I just used my Rogue Voodoo Floss. I haven’t written about this before but I have been using this technique to regain the lost size in my legs and any idiot can see the noticeable growth in my legs the last 4 weeks! I lost about 2” and since introducing BFR to my 3x/week leg routine I’ve put on close to an inch! My PT encouraged me to try this a month ago and I thought I had nothing to lose because I was already shrinking at an alarming rate. Some benefits: a whole lot of work in a very short amount of time, MASSIVE help with recovery and injury comeback, and the pump is second to none!! Heads up, this is major PAIN though so don’t try this if you’re not into pain. You’re welcome!

warmup: 10 min stationary bike

dynamic stretching and mobility work

all exercises done with BFR, on at the beginning of set and off as soon as the last rep of the last set ends. For unilateral exercises, tourniquet on only the working leg and removed before starting the other leg. About 10-20 seconds rest between working sets on everything.

Kneeling leg curl:
2 warms without BFR
5 x 20 x 12 left leg
4 x 20 x 12 right leg

Unilateral leg press:
4 x 25 x 15 right leg
5 x 25 x 15 left leg

Seated leg curl:
4 x 55 x 12

DB SLDL:
4 x 30s x 10

Sissy squats:
4 x BW x 10 - this with BFR sucked soooooo baaaadddd! LOL

Bulgarians:
5 x BW x 10 left
4 x BW x 10 right

Leg extension:
4 x 55 x 12 last set yelled and cussed my PT LOLLLLLLL

Donkey calves:
4 x 220 x 10


In other good news I noticed the stationary bike seems to be helping my foot and hip pain. Today was the first day on about a year that I haven’t had excruciating foot pain Still hurts but not as horrible so that’s encouraging!

[Sunnyday]

Friday 7/10 Lower body shiz

BFR for lower body is BOMB! My lower half is regaining its lost size very quickly. And I’m getting stronger which is never a bad thing.

warmup: 10 min stationary bike

dynamic stretching and mobility work

all exercises done with BFR, on at the beginning of set and off as soon as the last rep of the last set ends. For unilateral exercises, tourniquet on only the working leg and removed before starting the other leg. About 10-20 seconds rest between working sets on everything. About 2-3 minutes between exercises.

Lying leg curl:
2 warms without BFR
4 x 20 x 15 with BFR

Unilateral leg press:
4 x 40 x 15 right leg
5 x 40 x 15 left leg

Seated leg curl:
4 x 50 x 15

Smith SLDL:
4 x 65 x 10

Sissy squats:
4 x BW x 15 - almost threw up in my lap the last 15 reps lol

Bulgarians:
5 x BW x 15 left
4 x BW x 15 right

Leg extension:
4 x 50 x 15 last set once again yelled and cussed Jordan my PT LOLLLLLLL

Cpt chair hanging knee raise ss traditional floor crunch:
15 ss 15, 4 rounds

I was wasted! Dragged myself to the car.

Benching tomorrow, heavy triples raw and slingshot. Plus arms. Can’t wait!

[CHILDOFGOD]

looks like u're hittin' it great young lady keep up the awesome work

[Sunnyday]

looks like u're hittin' it great young lady keep up the awesome work

Thanks, COG. Feels great to be able to hard on leg training again, even if it isn’t heavy and minus the barbell squats and deads

[Sunnyday]

Saturday 7/11 - upper body stuff

10 min warmup on the stationary bike

the usual mobility work and dynamic stretching

4 rounds superset:
Face pulls 60 x 12, even reps paused
Straight arm pulldowns 60 x 12

**tried a new variation on the face pulls a la DLB and I LOVE IT!! In one of her most recent shoulder videos she pays on the floor for the face pulls and gets her arms completely flat on the floor. This adds a whole new dimension and I highly recommend!!

Comp bench (cheater arch, pause at top, on chest, at lockout, reset shoulders & repeat):
3 x bar x 5
2 x 65 x 5
85 x 5
95 x 3
105 x 3
115 x 3 for a comeback PR Claps for self LOL
I had planned 3x3 raw then 3x3 with SlingShot about 15-20 lbs above my raw work but the hip was ultra crunchy and I could tell it was done after just one set at 115. Vid on my IG in case anyone cares. The pauses are pretty wimpy for me if you know me so I won’t be going any heavier until I feel more confident with 115. I’m just happy to be handling a bar in my hands again and super stoked to be over bodyweight on it for the first time in about 6 months!

Neutral grip pullups:
3 x BW+7.5# x 5 - up 2.5 lbs, glad this is headed back up again! Hopefully I can work my way to the 45 this time!!

Biceps - 15s x8 each exercise, 4 rounds
A1 - Zottman curls
A2 - traditional standing DB curls
A3 - hammer curls


Triceps - 4 rounds
B1 - rope pressdown 50 x 8
B2 - DB French press 40 x 8
B3 - Dips BW+10 x 8

Arms on fire LOL

4 sets of ab wheel rollouts x 15 and I was done.

Hubby’s bday is Monday and we start celebrating today. I’m making ribs, a healthy version of frozen pina coladas, and Hawaiian stir fry while hanging out by our pool. Should be a fun time!

[CHILDOFGOD]

cool,, i read that u did supersets. crazy, i've not do those in a long time, lol

[Sunnyday]

cool,, i read that u did supersets. crazy, i've not do those in a long time, lol

I am a fan of supersets on SOME exercises, and it also depends on time and goals. That said, when people like Iris Kyle and CT Fletcher do supersets in their programs, their results don’t lie.

[Sunnyday]

Tuesday 7/14 chest and shoulders stuff

10 minutes on the stationary bike

dynamic stretching and mobility work

Superset (4 rounds):
Face pulls on the floor 40x12, even reps paused
straight arm pulldowns 60x12

Comp bench (paused at top, on chest, and at lockout, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
3 x 90 x 5

Smith floor press:
2 x bar+50 x 5
3 x bar+70 x 5

Close grip incline press:
65 x 5
3 x 85 x 5

Reverse pec dec:
4 x 45 x 10

Pec dec:
3 x 45 x 10

Lateral raise machine:
1 x 20 x 12
3 x 30 x 8
1 x 30 x 8 drop 20 x 8 drop 10 x 20

Front plate raise:
4 x 25 x 10

Six ways:
3 x 5s x 8

Wide grip pullups:
3 x BW+7.5# x 5

[CHILDOFGOD]

u and ur supersets, go girl. i use to do them when my hubby and i had more time in the gym. so. keep up the great work