Sunnyday's Training Journal

[Sandpig]

Sometimes it depends on how deep you hit those muscle fibers, we dont all respond to the same rep range and weights

Of course
But I've been training for over thirty years and I've done every type of training imaginable
I used to get it when I was younger though

[Sunnyday]

Sometimes it depends on how deep you hit those muscle fibers, we dont all respond to the same rep range and weights

This is sooo true!

My back responds best to heavy sets of 8 with a roughly 3:2 ratio of rows to pullups/pulldowns. It would love deads weekly but my left hip hates them, so I only do them on the rate occasion when my hip is feeling really good.

My biceps could take sets of 8-10 all day long and grow like weeds, tris seem to like higher reps and not too may sets otherwise my elbows hate me.

Chest grows like a weed in any rep range. I look at my pecs in the mirror and they grow. Haha!

My shoulders seem to do best with 12s matter what the exercise.

My legs seem to do best in the 6-8 range but my hips and low back can't take it. So all of the above has to be titrated to how quickly my legs are responding and/or how much my hip will allow me to do.

I think if my hip was 100% and wasn't holding me back, then I'd be carrying 115 lbs shredded on my 5'2" frame year round. LOL!!

[Hoss06]

I enjoy DOMS, but I know a lack of it doesn't mean you didn't train hard, or intense enough.

Have you tried high rep for legs SunnyD? I love that pumped full of blood feeling!

[Sunnyday]

I enjoy DOMS, but I know a lack of it doesn't mean you didn't train hard, or intense enough.

Have you tried high rep for legs SunnyD? I love that pumped full of blood feeling!

Yes, I've tried all high rep schemes, all low rep, etc. Too much high rep work and my hip stabilizers go into spasm as they start to tire -- remember that my minor stabilizers are being forced to work as major stabilizers in my low back and hip. Those spasms get old after a while.

I've found a good balance with one lower rep day 8-12 and one higher rep day 15-20 for a good pump works pretty well. But on the higher rep days I find my body doesn't handle high rep compound moves (spasms) so I stick to mostly isolation moves on that day.

[cook]

I enjoy DOMS, but I know a lack of it doesn't mean you didn't train hard, or intense enough.

Have you tried high rep for legs SunnyD? I love that pumped full of blood feeling!

I think and this is just my theory but once you are over the initial soreness of a movement or newness to training,if you are still getting sore I think you are taking too long between workouts for whatever bodypart is getting sore.Years ago I worked everything twice a week and was never sore.Tired but not sore

[Sunnyday]

I think and this is just my theory but once you are over the initial soreness of a movement or newness to training,if you are still getting sore I think you are taking too long between workouts for whatever bodypart is getting sore.Years ago I worked everything twice a week and was never sore.Tired but not sore

Agree with your theory!

[Granite-Dawg]

I agree with cook 100%


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[Sunnyday]

Lots of hiccups today. Got to the gym late so this is an abbreviated version of what I had planned to do. Just a few more weeks of doctor appointments and house guests and early dismissals from school and I can get back to consistency. Ugh.

Nick Tumminello's lower body warmup plus some chiro prescribed hip mobility work

Donkey calves:
worked in with someone (who was 2x my size LOL) to save time
6 x 3 pps x 12
each work set ss with 30 reps dorsiflexion

Lying leg curl:
this machine gives me SI pain all the time but too crowded to do the bellyflopping DB curls and both of the seated machines AND the kneeling machine were in use.
2 warms
35 x 12
45 x 10
55 x 8
55 x 8 drop 45 x 8 drop 35 x 8
SI was screaming but I got it done

Leg press:
1 pps x 12
2 pps x 12
3 pps x 12
4 pps x 12
4 x 5 pps x 12

Bulgarians in the Smith:
4 x 35 x 8 each side before the left piriformis decided it had had enough.
right side could have handled twice that weight and then some, left side was struggling. ugh.

Leg extension:
2 warms
3 x 90 x 8
90 x 8 drop 70 x 8 drop 50 x 8

Had to get cleaned up and head to yet another doctor appointment and a massage, so no time for cardio. At least I'm not prepping for a show.

[Rocky3]

Deadlifts are overrated for back development

[Sunnyday]

I see that u do both hammies and quads on the same day. all i can say it OUCH! I ask u to please try this. do ur hammies one day and 2 days later, ur quads. my hubby and i do hammies on tuesdays and quads on thursdays. it works well for us and we give our legs time to rest and grow. i'm just sayin' so on that note, KEEP UP THE GREAT WORK

Thanks for the advice. I have tried splitting them up. While it does work great for growth, my hip and low back couldn't take it. :-(

[Rocky3]

Thanks for the advice. I have tried splitting them up. While it does work great for growth, my hip and low back couldn't take it. :-(

I feel that trying to squeeze the whole lower body into one workout is not only too long but also less "fun". We usually pair hams with tris and quads with biceps. When we do quads, we take a 5 minute brwak, go use the bathroom, get water, chat a bit, tehn we jump into biceps...It keeps the workout much more dynamic and interesting that way too. Same with hams followed by tris.

[curvygirl]

Lots of hiccups today. Got to the gym late so this is an abbreviated version of what I had planned to do. Just a few more weeks of doctor appointments and house guests and early dismissals from school and I can get back to consistency. Ugh.

Nick Tumminello's lower body warmup plus some chiro prescribed hip mobility work

Donkey calves:
worked in with someone (who was 2x my size LOL) to save time
6 x 3 pps x 12
each work set ss with 30 reps dorsiflexion

Lying leg curl:
this machine gives me SI pain all the time but too crowded to do the bellyflopping DB curls and both of the seated machines AND the kneeling machine were in use.
2 warms
35 x 12
45 x 10
55 x 8
55 x 8 drop 45 x 8 drop 35 x 8
SI was screaming but I got it done

Leg press:
1 pps x 12
2 pps x 12
3 pps x 12
4 pps x 12
4 x 5 pps x 12

Bulgarians in the Smith:
4 x 35 x 8 each side before the left piriformis decided it had had enough.
right side could have handled twice that weight and then some, left side was struggling. ugh.

Leg extension:
2 warms
3 x 90 x 8
90 x 8 drop 70 x 8 drop 50 x 8

Had to get cleaned up and head to yet another doctor appointment and a massage, so no time for cardio. At least I'm not prepping for a show.

Hard Working Sunny!

I train my legs once a week too! Not so much because my body cannot handle the work load. I just don't feel like adding a 6th day of training! :P So even though I train quads & hams on the same day, I change up the exercises week to week. One week I do more for quads and on the opposing week I do more to train my hams/glutes.

DOMS - It appears the one place I always have a bit is the two days after legs. Again depending on how hard I went, intensity, reps, etc. it varies week to week. Everything else seems to recover pretty quickly with a little bit of tenderness here & there.

I agree with both Cook & Granite Dog. The longer you train the harder it is to "surprise" the body...the longer you train the same, without changing anything you are definitely not surprising the body!

Keep on Keeping On Sunny!

[Sunnyday]

Hard Working Sunny!

I train my legs once a week too! Not so much because my body cannot handle the work load. I just don't feel like adding a 6th day of training! :P So even though I train quads & hams on the same day, I change up the exercises week to week. One week I do more for quads and on the opposing week I do more to train my hams/glutes.

DOMS - It appears the one place I always have a bit is the two days after legs. Again depending on how hard I went, intensity, reps, etc. it varies week to week. Everything else seems to recover pretty quickly with a little bit of tenderness here & there.

I agree with both Cook & Granite Dog. The longer you train the harder it is to "surprise" the body...the longer you train the same, without changing anything you are definitely not surprising the body!

Keep on Keeping On Sunny!

hey girl! Thanks for stopping in here! Miss you!

[Sunnyday]

Nick Tumminello's upper body warmup

Over and back presses:
3 warms
3 x 50 x 12

Incline bb:
2 warms
85 x 12
95 x 12
105 x 8

incline bench was killing my hip, had to move on. Then all the flat benches including the ones by the DBs were occupied. Had to keep moving so machine presses it was. Yuk...hate the machines in this gym.

Machine chest press:
3 warms
3 x 110 x 6
90 x 6 drop 70 x 6 drop 50 x 6
^still hurt the hip to sit here but at least I got something done, even if it was with my eyes crossed and grinding my teeth. Ow.

Cable crossovers:
3 x 15 x 12

Front DB raise:
1 warm
3 x 15s x 12

Reverse DB flyes, leaning on incline bench:
2 x 15s x 12 overhand
2 x 15s x 12 neutral

Leaning DB lateral raise:
4 x 20s x 12 each side

Six ways:
2 x 8s x 8

Finished with 20 min on the elliptical.

[Sunnyday]

I feel that trying to squeeze the whole lower body into one workout is not only too long but also less "fun". We usually pair hams with tris and quads with biceps. When we do quads, we take a 5 minute brwak, go use the bathroom, get water, chat a bit, tehn we jump into biceps...It keeps the workout much more dynamic and interesting that way too. Same with hams followed by tris.

I'm forced to put them on the same day, because of my physical limitations and family. I never know when my training split gets altered from 6 to 4 or sometimes 2 days becaue of the kids. Arms I can at least do at home in a pinch. Legs aren't so easy.