Sunnyday's Training Journal

[sce0027]

Hey there, stranger! So glad you stopped in! Like Unikitty says, "Must...stay... positive!" LOL! Many thanks for the prayer, can never have too much of those! One of these days my life on the home front will settle down enough that I can venture back into everyone else's journals again! Keep on keepin' on!

Hey there! I literally couldn't stop smiling at this post! Don't worry, I completely understand about the hectic lifestyle. Being in school and the military along with making sure I get in good, quality workouts is definitely stressful but I love every minute of it! Keep us updated! Looking forward to it!!!!

[Curt James]

Brutal leg workout. Awesome!

[Sunnyday]

Brutal leg workout. Awesome!

Thanks! Even though my back and hip are still a mess I feel like I'm getting somewhere in my training again.

[Sunnyday]

Tuesday...chest/delts

Smashed the upper bod with some solid stuff. Insanely productive. Very pleased with these numbers.

Nick Tumminello's upper body warmup

Over & backs:
2 warms
4 x 45 x 12 usually I increase weight each set, haven't done multiple sets at this weight for a long time

Incline bb:
2 warms
3 x 95 x 10
75 x 20 (rest paused 15,3,2 yeah!)

Incline DB flyes:
35s x 10
35s x 11
35s x 12

Flat DB press:
1 warm
4 x 50s x 6

Cable flyes:
10 x 15
15 x 12
15 x 15

Smith wide grip upright rows:
2 warms
4 x +50 x 8

Front DB raise:
3 x 15s x 8

DB reverse flyes:
Kneeling face down on incline bench
3 x 15s x 8 overhand
3 x 15s x 10 neutral
^last set of these finished with 20 partials, lit the rear delts on fire!

Leaning DB lateral raise:
4 x 20 x 12 each side
was doing sets of 8-10, don't know what kicked in and why but I'll take it, LOL!

Six ways:
3 x 5s x 8

Finished with 30 min on the elliptical.

[Sunnyday]

Wednesday...abs and calves

Bits and pieces of Nick Tumminello's upper/lower body warmup

Standing unilateral calves:
6 x BW x 30
each set ss dorsiflexion x 30

Side planks:
3 x 60 sec hold each

Front planks:
3 x 60 sec hold

Reverse crunch ss traditional crunch:
4 x 20

some extra stretching and foam rolling

Finished with 30 min on the elliptical.

[Sunnyday]

Thursday...back

Nick Tumminello's upper body warmup
plus a little hip/glute SMR and hip mobility drills.

DB pullovers:
2 warms
4 x 45 x 12 (did sets of 8 last wk)

Meadows rows, supported on bench:
2 warms
4 x +40 x 8

Reverse grip bent over bb rows:
split stance, alternating the lead foot
4 x 95 x 8

1-arm DB rows:
2 warms
4 x 60 x 8

skipped the sumo deads today. Wanted to check with the chiro about the tailbone issue before continuing.

Pullups:
3 x BW x 6 wide
3 x BW x 6 neutral

Finished with 30 min on the elliptical.

[Sunnyday]

Friday...leg day 2

The chiro adjusted me yesterday. I discussed the tailbone issue with him. verdict: no problems, just sore muscles from the work he's been doing on my hip. So I'm good to go with sumo deads and whatever else I can think to throw at my body! Yeah!

Nick Tumminello's lower body warmup

Donkey calves:
2 warms
6 x 2 pps x 15
Each set superset w dorsiflexion 30 reps

Seated leg curl:
2 warms
6 x 50 x 15

Adductors:
4 x 50 x 15

Leg press:
3 warms
4 x 4 pps x 15

Leg extension:
6 x 50 x 15

Donkey kick:
Never tried this machine before. Didn't realize how weak my left side was until today. Right side was like, uh, ho hum and the left side was screaming the whole set!
30 x 10
30 x 11
30 x 12
Left side couldn't take any more.

Finished with 30 min on the elliptical.

[Sunnyday]

Saturday...arms

Nick Tumminello's upper body warmup

Rope hammer curl:
2 warms
3 x 25 x 12
25 x 10 drop 20 x 10 drop 15 x 10

Rope pressdown:
2 warms
3 x 20 x 12
20 x 10 drop 15 x 10 drop 10 x 10

Spider curls:
2 warms
3 x 40 x 10
4th set: 40 x 15 (rest paused 10,3,2)

Close grip bb:
2 warms
3 x 95 x 10
75 x 20 (rest paused 15,3,2)

Incline DB curl:
2 warms
usually use 15s but all were taken so no choice but to step it up. LOL.
3 x 20s x 8
4th set: 20s x 8 drop 10s x 12

Floor skulls:
4 x 25 x 15

Chins:
3 x BW x 8

[Curt James]

Bodyweight chins by eight.

i am teh jelus.

[Ibarramedia]

Maybe someday we can get a video of the workout. Very good work on the 8 bodyweight chins.

[Sunnyday]

Bodyweight chins by eight.

i am teh jelus.

Doing them with straps...without the straps I could probably get less than 5, LOL. I've worked 4 VERY looong years to earn every one of those reps! Started assisted and as soon as I got 3 x 12 I moved up a plate on the stack. As soon as I take time off I'm back at square 1 with them.

Maybe someday we can get a video of the workout. Very good work on the 8 bodyweight chins.

Now THIS sounds tempting!

[Granite-Dawg]

Those chins are strong at the end of training. Keep giving it hell!!

[Sunnyday]

Those chins are strong at the end of training. Keep giving it hell!!

Thanks! They ARE brutal at the end of back day! I used to do a couple sets between each rowing exercise but I think I like them better as a finisher.

[Sunnyday]

Been weeks since I posted any training so here's what's been going on in the gym this week.

Monday...legs

Nick Tumminello's lower body warmup

Donkey calves:
each set superset w 30 reps dorsiflexion
1 pps x 10
2 pps x 10
3 pps x 10
3 pps x 11
3 pps x 12
3 pps x 13
3 pps x 14
3 pps x 15 plus 20 partials

DB Lying leg curl:
15 x 20
15 x 20
25 x 15
35 x 12
45 x 8
35 x 10 drop 25 x 10 drop 15 x 10 back up to 35 x 20 partials

Squats:
BW x 6 kneeling squats b4 each set
Bar x 6
65 x 6
85 x 6
105 x 6
105 x 6
105 x 8
105 x 9
105 x 10 psoas starting to sing (stretched & told it to shut up)
105 x 11
105 x 12 QLs v tight after last set, decided to stop there

Assisted pistol squats:
Going all the way down while keeping balance with 2 benches
3 x 8

Leg extension:
2 warms
7 x 90 x 8
90 x 13 rest paused 8,3,2

DB split stance RDLs:
2 x 15s x 8
^psoas not liking this, spazzing out by rep 7/8 even w light weight, barely felt it in hams @ this weight

Finished with 30 min on the elliptical.

[Sunnyday]

Tuesday...chest/delts

Nick Tumminello's upper body warmup

Over & backs:
2 warms
4 x 45 x 12

Incline bb:
2 warms
85 x 10
85 x 11
85 x 12
85 x 15 (rest paused)

Incline DB flyes:
35s x 10
35s x 11
35s x 12

Flat DB press:
2 warms
45s x 8
45s x 9
45s x 10
45s x 11
45s x 12

Cable flyes:
3 x 10 x 15

Front DB raise:
4 x 15s x 12

DB reverse flyes:
Kneeling face down on incline bench
4 x 10s x 12 overhand
4 x 10s x 12 neutral
^last set of these finished with 20 partials...

Leaning DB lateral raise:
15 x 12 each side

Six ways:
4 x 4s x 12

Finished with 30 min on the elliptical.