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  1. #7486
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    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.

  2. #7487
    OLYMPIAN Sunnyday's Avatar
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    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
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  3. #7488
    OLYMPIAN Sunnyday's Avatar
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    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
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  4. #7489
    OLYMPIAN Sunnyday's Avatar
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    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
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  5. #7490
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    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!!!!

  6. #7491
    OLYMPIAN Sunnyday's Avatar
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    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
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  7. #7492
    OLYMPIAN CHILDOFGOD's Avatar
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    great job Sunny
    MY LORD OF LORDS!!!

  8. #7493
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job Sunny
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7494
    OLYMPIAN Sunnyday's Avatar
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    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/


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  10. #7495
    OLYMPIAN Sunnyday's Avatar
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    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
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  11. #7496
    OLYMPIAN CHILDOFGOD's Avatar
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    i see that u beak up ur body on different days. cool, ur body, has more time to rest that way, Sunny
    MY LORD OF LORDS!!!

  12. #7497
    OLYMPIAN Sunnyday's Avatar
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    Saturday 10/12 legs, focus on glutes

    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

    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
    4 x 1 plate x 10/leg - all sets slow controlled quality reps

    Bulgarians:
    4 x BW x 10/leg, still working on trying not to rely on my back leg to do the work

    Leg extension:
    4 x 30 x 15

    DB RDLs:
    4 x 25s x 15

    Machine hip thrusts:
    Exile actually has two of these which is cool, this one is selectorized (pin)
    4 x 20 x 10

    Machine kickbacks:
    4 x 20 x 10/leg

    Hip machine standing adduction/abduction:
    Doing this for a few weeks to work on some imbalances
    Left abduction 4 x 20 x 10
    Right adduction 4 x 20 x 10

    Banded (heavy) glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Several bilateral banded glute thangs:
    I’ve seen some WBFF bikini Pros do these regularly with great results so I threw them in
    Grasshoppers (prone bilateral leg lift 4 x 15
    Leg swivels (think quadruped leg lift straight back, rotate foot & swivel out to side, touch floor then reverse movement)
    Glute bridge 1-1/2s 4 x 15

    Jump lunges:
    yeah you read that right LOL
    ok, so they’re modified but even modified they’re very effective
    sheesh I felt like someone put a blow torch to my butt after I was done with these!
    so here’s the mod: I held onto the handlebars of two machines on either side of me to lessen the impact on the trashed joints (knees, hips, spine) and the plantar fasciitis but still enough weight on the front leg to get a good explosive movement out of the bottom
    7 x 8/leg, 30 sec rests
    oh my word peeps I thought I was gonna die but I did not die LOL
    after the flames stopped shooting out my butt I decided that was kinda fun in a sick sort of way
    Last edited by Sunnyday; 10-13-2019 at 03:45 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7498
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i see that u beak up ur body on different days. cool, ur body, has more time to rest that way, Sunny
    It’s not as broken up as I used to do with a single bodypart per day and training each part just once a week with an occasional touchup later in the week. This is some pretty freakish volume for a normal person. Even more freakish for a natural. And beyond stoopid freak volume for an old timer all natural female with joint problems. But then again I’ve never been normal OR balanced and I have zero intention of becoming so. I haven’t added it up but there are probably 30-40 working sets per body part. Yeah, that’s so NOT normal But then show me anyone who has made a significant impact on society who is considered “normal”. I’ll wait. LOL

    If you look at it, I’m training 6 days a week with basically an upper/lower split. Every body part gets hit 3 times per week. If it’s an upper body day, the entire upper body gets trained but depending on the day each bodypart gets either heavy volume, low-moderate volume or a very light touch-up. Same goes for lower body.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7499
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    Quote Originally Posted by Sunnyday View Post
    But then again I’ve never been normal OR balanced and I have zero intention of becoming so.
    That's why I love you, Sunnyday.

  15. #7500
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    That's why I love you, Sunnyday.

    Thanks, Mike

    Years ago when I was prepping for my second pro-qualifier my husband gave me a lecture about balance. When he had finished I looked at him and said, “You knew when you met me 5 years ago that I wasn’t a balanced person and I was content with it. Did you really think that would change after we were married?” He looked dumbfounded and just blinked at me.

    Now I understand that people CAN change in major ways. I’ve seen it in my own life and in many people around me. But people have to WANT that change for themselves. I knew that decades ago and have only had it confirmed again and again while I am studying for my health coaching certification.

    External motivation can only go so far. And when the individual is CONTENT with a certain behavior and it does not negatively impact themselves or the people around them, there is no motivation you could dangle in front of them to convince them that changing that behavior is worthwhile.
    2016 RX Member of the Year & March 2015 Member of the Month
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