Page 500 of 501 FirstFirst ... 400450490498499500501 LastLast
Results 7,486 to 7,500 of 7514
  1. #7486
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, I believe CoG means well & wants to encourage others on the forum.
    Not questioning her intentions
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #7487
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Monday 10/7 upper body, back focus

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls) plus a little extra hip and back stuff to undo the effects of the 35 minute drive
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Donkey calves:
    4 x 180 x 10, up 2 reps/set from last week

    Wide grip pullups:
    5 x BW+2.5 x 5

    Reverse hypers:
    4 x 20 x 10

    Planks:
    4 x BW x 60 sec hold

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

    Wide grip pullups:
    5 x BW+2.5 x 5

    Meadows rows:
    4 x 40 x 8/side

    Reverse grip seated rows:
    4 x 50 x 8

    1-arm DB rows:
    4 x 40 x 8/side

    Decline DB pullovers:
    7 x 40 x 8, 30 sec between sets

    Finished with 20 minutes on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #7488
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Tuesday 10/8 legs, focus on quads

    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 8

    Tibialis:
    4 x 30/leg

    Reverse hypers:
    4 x 20 x 10

    Hack squats:
    4 x sled x 8/leg
    not much - just to parallel, maybe a little lower - and the left foot, hip, and the low back didn’t like it much toward the end of a set but I think I could manage. It wasn’t horrible and the hip DOES need to move somewhat. Time will tell

    Unilateral 45-deg leg press:
    Same one I used last week. The platform is split on this machine so you really can have independent movement between legs which is cool
    2 x sled x 10/leg slow controlled quality reps
    4 x 1pps x 10/leg - the right leg is like ho hum but the left leg is like WHOA!! Doesn’t appear to bother the low back. Hip is meh with pain (manageable), biggest complaint is the sharp plantar fasciitis pain going through my foot like a spear but even that is manageable. Fingers crossed I can keep this in

    Sissy squats:
    4 x BW x 10 - bothers my right knee. Jury is still out on this one

    Adductors:
    4 x 50 x 10

    Abductors:
    4 x 50 x 10

    Seated leg curl:
    4 x 50 x 10

    Walking lunges:
    4 x BW x 12/leg - actually did pretty well on these, which is rare these days. I’ll 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 EEEEEEEEEEEEEE!!

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 10-08-2019 at 04:14 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  4. #7489
    RX MEMBER hifrommike65's Avatar
    Join Date
    Feb 2009
    Location
    American midwest
    Posts
    11,448
    Rep Power
    2147995

    Default

    4 x 1pps x 10/leg - the right leg is like ho hum but the left leg is like WHOA!! Doesn’t appear to bother the low back. Hip is meh with pain (manageable), biggest complaint is the sharp plantar fasciitis pain going through my foot like a spear but even that is manageable. Fingers crossed I can keep this in.

    There's pain & then there's PAIN. Hope you're okay, Sunnyday.

  5. #7490
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Quote Originally Posted by hifrommike65 View Post
    4 x 1pps x 10/leg - the right leg is like ho hum but the left leg is like WHOA!! Doesn’t appear to bother the low back. Hip is meh with pain (manageable), biggest complaint is the sharp plantar fasciitis pain going through my foot like a spear but even that is manageable. Fingers crossed I can keep this in.

    There's pain & then there's PAIN. Hope you're okay, Sunnyday.
    Yes, Mike. I appreciate your concern. Understand I have been in excruciating chronic pain for literally DECADES.

    So depending on site, type, and intensity of said pain all get factored into the leg training equation. A bone-on-bone load bearing joint is bound to be painful much of the time, especially when the joint in question has only a few degrees of internal rotation (normal would be about 30 degrees). The joint NEEDS to be moved to prevent it from freezing up, and the muscles need to be worked as much as reasonably tolerated or they won’t be strong enough to bear the load being put on them (my body weight) - those are hard facts.

    One could say “be careful” but really, walking across the room or parking lot or down a flight of stairs hurts far worse and are movements that I am much less adept with than any leg press or hack squat or walking lunge ever could. Gym movements also have the bonus of stopping as soon as the pain becomes unbearable. Walking down a flight of stairs or across the parking lot to get a child to an appointment, not so much.
    Last edited by Sunnyday; 10-08-2019 at 08:15 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  6. #7491
    RX MEMBER hifrommike65's Avatar
    Join Date
    Feb 2009
    Location
    American midwest
    Posts
    11,448
    Rep Power
    2147995

    Default

    I once knew a person who had a catastrophic automobile accident in 1979. He was referred to a pain clinic & they prescribed a device that sent a shock into the area he was suffering pain. He once let me feel the device. It was an electric shock that was excruciating. I couldn't believe he used it, but he said it helped him deal w/ the pain. I expect the current therapy is a prescription drug, but every one of those is opium based & come w/ their own set of problems. I recall you once said you avoided NSAIDS, so I assume you live w/ the pain.

  7. #7492
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Quote Originally Posted by hifrommike65 View Post
    I once knew a person who had a catastrophic automobile accident in 1979. He was referred to a pain clinic & they prescribed a device that sent a shock into the area he was suffering pain. He once let me feel the device. It was an electric shock that was excruciating. I couldn't believe he used it, but he said it helped him deal w/ the pain. I expect the current therapy is a prescription drug, but every one of those is opium based & come w/ their own set of problems. I recall you once said you avoided NSAIDS, so I assume you live w/ the pain.
    Yes, I avoid taking NSAIDs and any prescription pain meds, now. But that wasn’t always the case. I abused meds since I was a teenager. No one believed me that I was in that much pain and discomfort. When a doc finally ordered an x-ray in 2013 (no one else ever believed me or ordered anything but an MRI), the damage was already done. In an attempt to avoid hip replacement and reverse some of the damage, I weaned myself off all pain meds. Haven’t taken them regularly since then.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #7493
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Leg day update.

    Woke up with sore quads. While this would cause most people to groan, I am smiling and feeling a huge sense of accomplishment!

    I don’t get DOMs easily so when I do I know it was a bomb workout and I really pushed myself!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  9. #7494
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Wednesday 10/9 chest & shoulders & other upper body stuff

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
    Hip mobility suff
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Donkey calves:
    4 x 180 x 10

    Neutral grip pullups:
    4 x BW+2.5 x 5 - added another set from last week

    Reverse hypers:
    4 x 20 x 10

    Planks:
    4 x BW x 60 sec hold

    Over & back presses:
    4 x 30 x 12

    Military press machine:
    4 x 55 x 8 - up 10# from last week

    Incline press:
    55 x 8
    70 x 8
    85 x 8
    100 x 8

    Incline DB fly:
    4 x 20s x 10 - up 5# from last week

    Smith floor press:
    4 x +50 x 10 with slow negative and pause at bottom

    Front plate raise:
    4 x 20 (2 dimes, hands through slots) x 10

    Machine lateral raise:
    4 x 20 x 12

    Reverse machine fly (bent over on lateral raise machine):
    4 x 20 x 12

    FST-7 Supine cable lateral raise, lying on low cable bench
    7 x 20 x 8-12 with 30 sec between sets!

    Finished with 20 minutes on the elliptical

    Shoulders felt smoked!! Mission accomplished!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7495
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    49,703
    Rep Power
    2149270

    Default

    Quote Originally Posted by Sunnyday View Post
    Leg day update.

    Woke up with sore quads. While this would cause most people to groan, I am smiling and feeling a huge sense of accomplishment!

    I don’t get DOMs easily so when I do I know it was a bomb workout and I really pushed myself!
    Awwwwwesoooommme!!!!

  11. #7496
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Quote Originally Posted by Curt James View Post
    Awwwwwesoooommme!!!!
    Agonizingly so but in all the right ways!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  12. #7497
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    483
    Rep Power
    2147611

    Default

    great job Sunny
    MY LORD OF LORDS!!!

  13. #7498
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    great job Sunny
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  14. #7499
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Thursday 10/10 legs, focus on hammies

    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 - up 2 reps from last week

    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
    3 x 1 plate x 10/leg - all sets slow controlled quality reps
    would have done a 4th set but the hip started singing to me on the 3rd set
    still happy with how this went

    DB plie squats:
    10 x 10
    20 x 10
    30 x 10
    40 x 10
    2 x 50 x 10
    I tried this exercise last week and the left glute was like NO! But today it wasn’t too bad. Still kinda sad that I used to do this with a 90-lb DB 7 years ago

    Leg extension:
    4 x 55 x 10 - up 5# from last week

    DB split stance RDLs:
    5s x 10/leg
    10s x 10/leg
    2 x 15s x 10/leg
    2 x 10s x 10/leg

    FST-7 Seated leg curl:
    7 x 50 x 10, 30 sec between sets

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 10-10-2019 at 03:46 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  15. #7500
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,329
    Rep Power
    2147939

    Default

    Friday 10/11 upper body with arm focus

    Tim Anderson’s 5 resets
    Nick Tumminello’s upper body warmup
    Chiro prescribed stuff
    Banded face pulls, over & back stretch, pull aparts, straight arm pulldowns

    Reverse hypers:
    4 x 20 x 10

    Donkey calves:
    4 x 180 x 10

    Tibialis:
    4 x 10 x 30/leg

    A little shoulder touch up:
    Front bb raise: 4 x 20 x 15
    Lateral raise machine: 4 x 10 x 15
    DB reverse fly: 4 x 10s x 15

    Front planks:
    4 x 60 sec hold

    Reverse grip pullups:
    4 x BW+2.5# x 5 - added a set from last week

    A little touchup for the lats
    Straight arm pulldowns:
    4 x 45 x 15

    Rope hammer curl:
    4 x 40 x 10

    Spider curl:
    4 x 30 x 10

    Incline DB curl:
    did these a little different- palms up eccentric, palms down concentric
    4 x 15s x 8

    FST-7 machine preacher curl:
    7 x 35 x 10, 30 sec between sets

    Rope pressdown:
    4 x 40 x 12

    DB French press:
    4 x 30 x 10

    CG pushups:
    4 x BW x 12

    DB French press:
    4 x 30 x 8

    FST-7 tricep press machine:
    7 x 70 x 10, 30 sec between sets

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 10-11-2019 at 04:34 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

Page 500 of 501 FirstFirst ... 400450490498499500501 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •