Sunnyday's Training Journal

[Sunnyday]

Sunday 3/7

Mobility work at home before meal 1

Warmup - same as yesterday, just a quick full body flush
short rests 20-30 sec
cpt chair knee raise 3x15
cable crunch 3x60x15
Side planks 3x60 sec holds/side
Front planks 3x60 sec holds
Face pulls 3x60x10, even reps paused
Straight arm pulldowns 3x60x10
Low cable row 3x60x10
Lat pulldown 3x60x10
Reverse hypers 3x30x10
Glute kickbacks 3x30x15/side

Shin box 10 each direction
Banded 4 stretch 2 min/side
Hip circle lateral walks 3x15 each direction
some banded rocking
Full squat hold 2 min
Lateral lunges 3x10/side
Banded good mornings 3x10

Lying leg curl:
4 x 20 x 10


Unilateral leg press on assisted dip machine:
55 x 10/leg
70 x 10/leg
4 x 85 x 10/leg

Air squats:
5 x BW x 10 with short rests - left leg didn’t like this, kept shaking afterward even though I’m not even challenging the muscles with this. Whatever

RDLs:
4 x bar x 10

I could tell pulling from the floor wasn’t happening so I opted for rack pulls about 6” from the floor


Rack pulls:
2 x 95 x 1
2 x 115 x 1
2 x 135 x 1
4 x 145 x 1 - post-COVID PR
I would have done more but the last pull felt wonky and I could tell I was losing sensation in my left leg.

Leg extension:
3 x 50 x 10

Decided I’d had enough. Took a 30-minute walk/hobble around my neighborhood. Felt good to get outside in the sun.

Tomorrow is supposed to be cold but the rest of the week is supposed to get in the 60s. Means I will be walking outside which is cool.

[CHILDOFGOD]

nice big workout day u had, glad u got through it. and yes walkin' outside is great to do