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  1. #7576
    FREAK cook's Avatar
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    just checking in.looks like you are still hitting it hard

  2. #7577
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 12/10 legs, focus on quads

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise BW x 20
    Floor crunch - BW x 20

    Calves tri set (4 rounds):
    Donkey calves 220 x 8
    Seated calves 70 x 10
    Tibialis 20 x 12

    Lower body superset 1 (4 rounds):
    Banded reverse pull throughs - 60 x 12
    Banded kickbacks - BW x 20/leg

    Lower body superset 2 (4 rounds):
    Banded squats - BW x 10 + 10 3-count pulses
    Lunges (holding onto pole for balance) - BW x 12/leg

    Lower body superset 3 (5 rounds, changing cam setting each set- gets harder each set):
    Strive leg extension 50 x 12
    Strive seated leg curl 50 x 12

    Finished with 30 minutes on the elliptical
    i see with ur leg workout, ur legs are doin' good
    MY LORD OF LORDS!!!

  3. #7578
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i see with ur leg workout, ur legs are doin' good
    Thanks, COG. But looks can be deceiving. Without a video you wouldn’t know that I’m doing the leg presses with two hands on my left leg. I can’t even lift my leg up without helping it with my hands. One plate and empty machines and bodyweight exercises for low to moderate reps is hardly killing it. And I’m walking with a cane between exercises. I gut through it and at some times that’s a great way to do things. But sometimes you have to know when gutting it out is not beneficial. This is one of those times.

    On Friday I got out of bed and staggered from furniture to furniture to get to the bathroom, as I have every morning for months. My husband was home for the day and will be every Friday through the end of the year, so I told him I was going to go to the gym but just to visit the DPT. Brought my recent x-rays with me. Thankfully he wasn’t busy so he could take some time and work on me. After some fascial release, cupping, and taping, we talked some more about a path forward. I spent the weekend on the sofa. Not because of pain, but just to take a mental break. Plus I made use of the time to study my coaching stuff.

    I wasn’t in pain this weekend but just mentally drained from years of trying to have people help me and feeling like no one can get me where I’m sure I can go. I studied all weekend btw, and did stretching and mobility work as tolerated/motivated.

    I saw the DPT again today and he did some really productive stuff! I had a couple of extra degrees of internal rotation in the hip at the start of the session (still not a lot, maybe 5 degrees at most total). But after some passive mobility he got me to 14 degrees! We’re both elated and optimistic. He dry needled my glute and we have a tentative date for more work on Friday.

    I’m not at all upset that I’m not training right now. Sure, I could gut through it and if I feel like it I might train something tomorrow and through the week. Just going day to day at this point.
    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. #7579
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 12/17 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, pull aparts

    Wide grip pullups:
    3 x BW+5 x 5 - dropped things back a little

    Planks:
    4 x BW x 60 sec hold

    Superset 1 (4 rounds):
    Face pulls - 40 x 15
    Srraight arm pulldowns - 40 x 15

    Superset 2 (4 rounds):
    Meadows rows - 50 x 8/side
    Wide grip upright rows - 55 x 8

    Superset 3 (4 rounds):
    Reverse grip seal row - 95 x 8
    Reverse grip 1-arm lat pulldowns - 75 x 8/side

    Superset 4 (4 rounds):
    1-arm DB rows 30 x 8/side
    Decline plate pullovers 25 x 8

    Finished with 30 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

  5. #7580
    OLYMPIAN Sunnyday's Avatar
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    So yesterday was a win. Today IDK

    I woke up feeling meh but then walking down the stairs was like

    Lotsa tingling in the good foot and up into the calf. I’m wondering whether the tingling is actually coming from a pinched nerve in the gastroc because the tingling seems to stop in the calf on the inside just below the knee. While this sounds depressing to you peeps and normally it would be to me too, I’m finding this surprisingly interesting. At least for now. The physical therapist is going to dig this shiz.

    So long story short, a lot of the pain today is sore muscles due to all the recent tissue work. Since I can pinpoint it this time, I decided to take some NSAIDS just so I can walk and move without compensating in bad ways. Took an hour to kick in and I’m walking OK. Mopped the kitchen floor so at least it doesn’t look like a garbage dump anymore LOL. At the gym now and my plan is seriously taking it easy and just get some blood and joints moving. Nothing that’s going to require a recovery.

    Fingers crossed!
    Last edited by Sunnyday; 12-18-2019 at 12:19 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. #7581
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. But looks can be deceiving. Without a video you wouldn’t know that I’m doing the leg presses with two hands on my left leg. I can’t even lift my leg up without helping it with my hands. One plate and empty machines and bodyweight exercises for low to moderate reps is hardly killing it. And I’m walking with a cane between exercises. I gut through it and at some times that’s a great way to do things. But sometimes you have to know when gutting it out is not beneficial. This is one of those times.

    On Friday I got out of bed and staggered from furniture to furniture to get to the bathroom, as I have every morning for months. My husband was home for the day and will be every Friday through the end of the year, so I told him I was going to go to the gym but just to visit the DPT. Brought my recent x-rays with me. Thankfully he wasn’t busy so he could take some time and work on me. After some fascial release, cupping, and taping, we talked some more about a path forward. I spent the weekend on the sofa. Not because of pain, but just to take a mental break. Plus I made use of the time to study my coaching stuff.

    I wasn’t in pain this weekend but just mentally drained from years of trying to have people help me and feeling like no one can get me where I’m sure I can go. I studied all weekend btw, and did stretching and mobility work as tolerated/motivated.

    I saw the DPT again today and he did some really productive stuff! I had a couple of extra degrees of internal rotation in the hip at the start of the session (still not a lot, maybe 5 degrees at most total). But after some passive mobility he got me to 14 degrees! We’re both elated and optimistic. He dry needled my glute and we have a tentative date for more work on Friday.

    I’m not at all upset that I’m not training right now. Sure, I could gut through it and if I feel like it I might train something tomorrow and through the week. Just going day to day at this point.
    wow u have gone through alot, yet u are makin' it. keep it up and do what helps u out
    MY LORD OF LORDS!!!

  7. #7582
    OLYMPIAN Sunnyday's Avatar
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    Checking in. Crazy busy here but it’s all good. Still training daily, making improvements in mobility, and pound for pound still lifting more than PfA. LOL!!
    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. #7583
    OLYMPIAN CHILDOFGOD's Avatar
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    thx for the update , Sunny, glad things are goin' great
    MY LORD OF LORDS!!!

  9. #7584
    OLYMPIAN Sunnyday's Avatar
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    Hey people. The year has started out great for me. A few highlights:

    1. Making solid progress with mobility and pain management due to a new physio. The man is a genius!

    2. I deadlifted. Not a lot, just 135 for 6 singles but I’m just happy to be deadlifting again.

    3. Cardio has been consistent and my conditioning is improving on a freak streak! I had my VO2 max estimated at 39, which equates to a “fitness age” of 20! My original goal for 2020 was to get it to 26, half my age. So I spanked that goal. New goal is to get it to 19, to wave it in my 19-yo daughter’s face LOL

    4. Exile is having a friendly online bench for max reps competition: bodyweight for men and half bodyweight for women. I haven’t even benched the empty barbell in months so I had no expectations on what I could put up. A friend posted her entry for 31 reps and I thought ok, just TRY for 32. WELL! Sunny did you proud, my peeps! Smoked 40 reps for my entry! Video is on my Instagram page and naturally Instagram had to cut the video at rep 34 but I showed the full length version to the dude running the contest so I’m in! I have until March 27 to post my final attempt. Felt awkward but amazing to be on a bench again. I won’t say the experience was pain free but it wasn’t THAT bad. I’m stoked to try to beat 40 reps!

    5. Coming into the final stretch of studying for my health coaching certification exam. Wish me luck!

    Hoping to post up some full workouts soon once I have more time.
    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. #7585
    Administrator Mac's Avatar
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    Great news Sunny. Glad to hear that things are improving for you!

    I predict 45 reps for March 27!!

  11. #7586
    OLYMPIAN CHILDOFGOD's Avatar
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    thx for ur awesome update Sunny, and keep up the great work
    MY LORD OF LORDS!!!

  12. #7587
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Great news Sunny. Glad to hear that things are improving for you!

    I predict 45 reps for March 27!!
    Thanks, Mac

    Yeah, I don’t doubt I can get a few more with 6 weeks to actually train for it.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  13. #7588
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    thx for ur awesome update Sunny, and keep up the great work
    Thanks, COG. Will do
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  14. #7589
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Hey my friend. Glad to see you are still going strong

    Sent from my Pixel 2 using Tapatalk
    CutlerAthletics.com

    CutlerNutrition.com

  15. #7590
    OLYMPIAN Sunnyday's Avatar
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    Hit a PR of sorts yesterday. Previous VO2 max 39, which is top 15% of age/gender. Hit 41 yesterday which puts me in the top 10% for my age group and gender. Really proud of that considering my hip and spine issues.
    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

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