Sunnyday's Training Journal

[Sunnyday]

Monday...chest & delts

Had to switch my Monday/Tuesday routines this week. I was worried about hitting chest on universal chest day but thankfully it wasn't too bad.

Nick Tumminello's Upper Body warmup

Arnolds:
2 warms
25s x 8
30s x 8
25s x 10
25s x 12

Incline bb:
2 warms
95 x 10
95 x 10
95 x 11
95 x 12

Incline DB flyes:
40s x 8 (barely)
35s x 10
35s x 12

Flat DB press:
flyes didn't go so well so I ramped things up more gradually than usual
30s x 8
35s x 8
40s x 8
45s x 8
50s x 8
50s x 8
45s x 12

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

Smith wide grip upright rows:
+50 x 8
+50 x 8
+50 x 9
+50 x 10

DB lateral raise:
Side lying on incline bench
4 x 10 x 8 each side

DB reverse flyes:
kneeling face down on incline bench
4 x 15s x 8 Overhand
4 x 15s x 8 Neutral

6 ways:
4 x 5s x 12

[Sandpig]

I've noticed that not everybody does chest on Monday these days.

Maybe everyone has figured out how stupid it is.

[Sunnyday]

LOL! Yeah that must be it! They all arrived at that same conclusion!

[Sunnyday]

Tuesday...legs

With the new chiro's weekly adjustments I am feeling as if I'm learning to lift all over again. Leg days just feel downight awkward as I'm regaining use of my left hip/leg. Mentally this is extremely difficult and at times very discouraging, yet I know it I am on a good path forward even if it is at a snail's pace. Good news is my lateral hip shift is not as obvious. Butt wink is lessening too, but of course just not as rapidly as I would like.

Nick Tumminello's "10 minutes to better performance" lower body warmup

Kneeling leg curl:
2 warms
4 x 20 x 8 each leg

Squats:
3-sec negative & 6 slow BW kneeling squats on bench before each set
Bar x 12
65 x 12
4 x 85 x 12

Leg press:
Slow negative, pause at bottom
4 x 2 pps x 15

Bulgarians in the Smith:
3 x +20 x 8 each leg

Leg extension:
35 x 12
45 x 12
55 x 10
55 x 11
55 x 12

Trap bar split stance RDLs:
2 x bar x 8 without stopping

Standing unilateral calves ss w/dorsiflexion :
6 sets, BW x 30 ss 30

[Sandpig]

Butt wink? I'd like to see that.

Counting down the minutes till Curt drops the ban hammer on me for the sexist post.

[Sunnyday]

Lol. Sorry, no vid.
I really wish it was something attractive or that I could be proud of and I'm sure there are some Brazilian women who could make it look attractive. Honestly I nearly threw up when I saw a vid of myself squatting! (More so because all along friends and trainers were telling me my form was great. Consequently I'm on the fast track to eliminating mine I'll be sure to video the squat and dead PRs once I have some respectable form to match some respectable numbers.

[Curt James]

Butt wink? I'd like to see that.

Counting down the minutes till Curt drops the ban hammer on me for the sexist post.

As much crap as Rx gets for bans, I'm not a fan of the hammer.

If SD requested action then you'd get a warning to start...

OH HAI!

(Guess who did pec decks yesterday.)

[Sunnyday]

Yeah Curt for doing pec decks!

[Sunnyday]

Wednesday...abs and calves

Bits and pieces of Nick Tumminello's warmup plus some extra stretching and foam rolling

Side planks:
3 x 60 sec hold each

Front planks:
3 x 60 sec hold

Dragon flags:
These are so crazy hard but I am determined to learn them.
1 x 5 with help out of the bottom
2 x 5 three-quarter reps without help

Captain's chair hanging knee raise ss weighted ball crunch:
3 x 20 each.

Donkey calves, superset each set w/30 reps dorsiflexion:
A couple warms
6 x 2 pps x 15

[Sandpig]

Yeah Curt for doing pec decks!

Couldn't you have at least done DB Flys?

[Sunnyday]

It's a good start. I'm hoping eventually he'll get bored with the machines and start looking around for some variety OR he'll start enjoying the machine flyes then one day the machine will be occupied and he'll see an empty bench beside the DBs.

[Sunnyday]

Thursday...arms

This morning started out ROUGH. My husband had a doc appointment early and had to be caffeine free so no surprise he didn't make coffee as he usually does. Then I look in the pantry...and....NO COFFEE BEANS! For some of you this isn't an issue. Understand I had 2 sleeping kiddos and with one of them autistic there was no way I was turning the state of the household inside out hauling them out of bed just so I could get a cup. So 4 double strength cups of tea later I'm feeling anything but on point. Had a pounding headache like someone dropped an anvil on my head. There goes back day, let's make it an arm day and save back for tomorrow. Blessing in disguise. I'm still shaking my head in disbelief at these numbers for the first few exercises! LOL!

Nick Tumminello's upper body warmup

Pinwheel curls:
2 warms
20s x 12 up from 8 reps last wk!
25s x 8
25s x 8
20s x 12

V-bar pressdown:
2 warms
4 x 30 x 12 up 2 reps/set. Nice.

Spider curls:
2 warms
55 x 10
55 x 10
60 x 8 PR!
55 x 10

Was pretty tired and by this time the tendonitis was starting to nag at me.
Glad I could at least keep the second half pretty consistent with last week.

Close grip bb:
2 warms
4 x 95 x 10

Incline alt DB curl:
2 warms
4 x 20s x 8

Skulls:
25 x 15
35 x 15
45 x 15

[Sunnyday]

Friday...back

Last night I had my chiro appt and we talked about my x-rays taken earlier in the week. I wasn't suprised to learn my sacrum is misshaped and that on standing it is horizontal with the floor ( I have a huge swayback). What I wasn't ready to hear is that I have SEVERE osteoarthritis in my left hip! It does explain the excruciating pain I've been in the last 19 years and why I feel better when I move rather than listen to all the docs who told me to rest (LOL). So now the plan is to stay as active and healthy as possible hoping it doesn't get any worse. So far just bone-on-bone but no bone spurs or other bone issues. There is a history of arthritis and hip replacement in my family so my goals are to maintain quality of life and avoid that surgery if possible.

So needless to say my head was anywhere except on training.

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

I needed a PR to make me feel better and get my head back outta my butt soooo....
DB pullovers: (yeah!!)
30 x 12
35 x 12
40 x 12
45 x 12
50 x 12 PR baby!!

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

Reverse grip bent over bb rows:
split stance, alternating the lead foot 2 warms
4 x 95 x 8

1-arm DB rows:
2 warms
55 x 8
65 x 8
Lost my pump cuz people wouldn't stop talking to me so I decided to move on.

(Planned on sumo deads, head wasn't in the game, better to skip)

Pullups:
2 x BW x 8 wide
2 x BW x 8 neutral

Finished with some stretching and foam rolling.

My kiddos made it to swim team championships this Sat-Sun and next week I am headed out of town on a family vacation to Canada. My in-laws own an island in the middle of nowhere. So weather permitting I'll be posting some creative workouts from the boathouse. Stay tuned!

[The Prodigy]

Stopping by to say Hi! Loooooooooong time no chat!

[Sunnyday]

Stopping by to say Hi! Loooooooooong time no chat!

Well hey there stranger! It sure HAS been a looong time! Hope you're feeling better after your injury. So glad you stopped in here! Headed to Canada tomorrow for the annual family reunion. We need to catch up when I get back!