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Thread: Sunnyday's Training Journal
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10-08-2019, 10:18 PM #7486
- Join Date
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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.
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10-09-2019, 07:36 AM #7487
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-09-2019, 07:50 AM #7488
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-09-2019, 04:24 PM #7489
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-09-2019, 07:06 PM #7490
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10-09-2019, 07:09 PM #74912016 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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10-10-2019, 11:51 AM #7492
great job Sunny
MY LORD OF LORDS!!!
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10-10-2019, 12:46 PM #74932016 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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10-10-2019, 03:45 PM #7494
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 ellipticalLast 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/
https://granitesupplements.com/ideva...ate.php?id=127
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10-11-2019, 04:33 PM #7495
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 ellipticalLast edited by Sunnyday; 10-11-2019 at 04:34 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
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10-12-2019, 11:10 AM #7496
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!!!
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10-13-2019, 03:40 PM #7497
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 wayLast edited by Sunnyday; 10-13-2019 at 03:45 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
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10-13-2019, 04:02 PM #7498
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-13-2019, 04:09 PM #7499
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10-13-2019, 04:39 PM #7500
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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