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  1. #7411
    OLYMPIAN Sunnyday's Avatar
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    Thanks for the encouragement, Mac

    Once I figure out what IS aggravating it I’ll definitely stop doing that. So frustrating when I can’t pinpoint it. I’ll get there eventually
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #7412
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/12 - lower body stuff

    looooong thorough warmup but it went well

    Bulgarians:
    4 x BW x 10/leg holding onto rack for help with balance

    Squats:
    3 x bar x 5
    3 x 77 x 5
    3 x 99 x 5 - video posted on Instagram. Looked good
    not a lot of weight but I squatted so there’s that. The walkout sucked butt though. Just a few moments ago I came up with a way to modify the walkout so I’ll be trying it on Friday. Fingers crossed

    Sumo deads:
    these sucked butt too, just couldn’t get a good feel until the very last pull and then I ran out of time. At least SOMETHING got moved
    10 x 138 x 1 - with whatever time I needed to get my head back together for the next pull

    would have done more but ran out of time
    Last edited by Sunnyday; 06-12-2019 at 07:22 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7413
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work young lady
    MY LORD OF LORDS!!!

  4. #7414
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work young lady
    Thanks, COG. Will do
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7415
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/19 - lower body training

    First day of summer vacation for my kids. I had them up at 5:30 am because swim practice started at 6:30. Got them home by 8:30 and left for the gym once they were settled. This new schedule is going to take some getting used to. Mental note: Do not try staying up to 1 am trying to catch up on laundry.


    60 min warmup- ugh

    Bulgarians:
    4 x BW x 10/side

    Squats:
    3 x Bar x 5
    3 x 77 x 5
    3 x 99 x 4 - really embarrassing to be scared of a less than BW squat but whatever

    RDLs:
    4 x bar x 12 - did I really do this exercise with 135 a couple months ago? Yeesh.

    Sumo deadlifts:
    138 x 1
    160 x 1
    6 x 171 x 1 - with about 30 sec between pulls. Felt horrible but got through it, so there’s that

    Leg extension:
    4 x 50 x 10

    Seated leg curl:
    4 x 50 x 10

    Adductors ss abductors:
    30 x 10 ss 30 x 10 (4 rounds)

    Donkey calves:
    4 x 50 x 15

    Baby weights and it was still a struggle but resting is only making my joints hurt worse. So at least I’m moving
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7416
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/20 upper body training

    Once again it took me 60 min to warm up. Ugh. Whatever

    DB external rotation, elbow on knee:
    4 x 25 x 8 - PR so yay me!

    Cable external rotation:
    4 x 10 x 10

    Bunch of banded pull aparts, straight arm pulldowns, over & backs, and face pulls

    Bench press (competition style): all reps paused with a 2 count
    bar x 10
    2 x 77 x 5
    99 x 5
    5 x 115.5 x 5 - these reps moooooooovvvved! Praying this trend continues
    ^^ vid posted on my Instagram page. People, these look GOOD!

    Reverse grip pullups:
    5 x BW+10 x 5 - these felt really good for some reason

    Ran out of time but I’m happy with what I got done and how everything moved.

    My kids started a hip hop class on Thursday nights for the next 4 weeks. My daughter was beaming with excitement but my son (the better dancer by far) wasn’t so sure about this new activity. Each kid had their own gender specific class btw, so no sibling rivalry. By the end of it, the attitudes were reversed. My daughter left the class totally defeated and questioning her ability. My son, on the other hand, absolutely tore it up, had the time of his little 12-y.o. life, and can’t wait to go back.
    Last edited by Sunnyday; 06-22-2019 at 09:26 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7417
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Do not try staying up to 1 am trying to catch up on laundry.
    Quoted for Truth!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  8. #7418
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/25 - lower body training

    60 min warmup

    Bulgarians:
    4 x BW x 10/side

    Squats:
    10 x BW x 10 holding onto pole, 30 sec rests
    Embarrassing and frustrating but whatever. I got a pretty good pump out of just my body weight so there’s that

    DB split stance RDLs:
    4 x 25s x 12

    Unilateral leg press on assisted dip machine:
    4 x 160 x 8 per leg
    ^video posted on my Instagram page

    Strive leg extension:
    5 x 50 x 10 - changing cam setting each set

    Strive seated leg curl:
    5 x 50 x 10 - changing cam setting each set

    Adductors ss abductors:
    30 x 10 ss 30 x 10 (4 rounds)
    Changed cam setting each set

    Walking lunges:
    4 x BW x 12/leg

    Donkey calves:
    4 x 140 x 10

    Not a bad sesh
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7419
    OLYMPIAN Sunnyday's Avatar
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    Wow! Has it been THAT long since I updated this journal? Yikes!

    Mmmkayyyy, so I’m still training 5-6 days per week but I modified things a bit so I didn’t lose my mind during swim season. I decided rather than having Monday be my leg day, Tuesday chest and shoulders, etc. to just alternate and take it one day at a time. What that looks like is I alternate one day lower body and the next day I have the opportunity to hit the gym becomes an upper body day, regardless of whether that’s the following day or 2 or 3 days later. Then I just pick up where I left off. It’s worked for the most part to keep me from getting bummed for not training arms on Fridays like I used to, and I think it will keep me from getting depressed until the kids get back to school again.

    Lower body update, I still can’t squat all that well. Single leg presses on the assisted dip machine and some occasional half squats on the FreeMotion squat are about it. Front squats in any variation are definitely out. Lying or seated leg presses are out. Nothing very consistent because every time I try to do anything consistently I lose sensation in my right foot and/or entire leg. Pretty sure that’s due to a trashed L5 in my back and there’s really not much that can be done to coax it into healing any faster than in its own time. A specialist I saw about 15 years ago said my sacrum (the next below L5) is misshaped and to date no surgery exists to fix that. And it makes walking and sitting (and squatting more than a quarter squat) extremely uncomfortable, sometimes very painful. So I’m at the point of just accepting I might never squat to parallel again by any squat variation and certainly not with a load on my back

    So my lower body training consists of a lot of isolation moves. Besides the leg presses described above sumo deads are in, but I’m not pushing that movement more than once a week right now, just keeping it light and making sure I set up with my hips high (not hips down like you see in so many of the old school videos from guys with phenomenal hip mobility). I still pull singles with timed rests instead of repping out my deads.

    I’ve managed to work back up to a 10 minute warmup on the stationary bike which is cool. I’m just terrified of those shots of pain that seem to show up like they’re crashing a party. Uncool.

    So what IS working? Well, almost everything upper body. Woo hoo for that. Still training bench 2-3 times per week with one bench assistance move (floor press, close grip, etc) followed by a pullup variation. Then some rotator cuff work, One or two row variations, a quick circuit for shoulders, and a bi-tri superset to finish.

    So about rows. Let me tell y’all about my gym’s latest toy: it’s the wickedest old school seal row EVERRRRRR!! It has a step to climb up onto a nice firm padded table (not wobbly) and there’s a hole cut out so you don’t smash your face up while you’re rowing, much like a massage table has that face attachment. When I say it is BOMB I tell you it is bomb dot com! Sooooo, it hits the gym floor and we’re all like toddlers at Christmas LOL! When it came to my turn for a test drive, I worked up to 3x8 at body weight which was cool. Had my friend take a video and posted it on Instagram like I usually do. Didn’t tag anyone as I usually don’t. Peeps, I wish I could post up a pic of the screenshot from my phone to show you this but imagine my feels when I saw “mountaindog1 liked your video” !!!!!

    So while training has been been frustrating at times I’d say it’s going well. But still no plans of competing until the family schedule levels out and I have a better handle on my physical issues.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  10. #7420
    OLYMPIAN CHILDOFGOD's Avatar
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    thx for the update Sunny and great job
    MY LORD OF LORDS!!!

  11. #7421
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    thx for the update Sunny and great job
    Thanks COG
    2016 RX Member of the Year & March 2015 Member of the Month
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