Sunnyday's Training Journal

[Sunnyday]

78F93900-BA21-4B60-B688-1B585BC4AC70.jpg

[Sunnyday]

Wednesday 7/15 lower body nastiness a la blood flow restriction

10 min warmup on the stationary bike

dynamic stretching & mobility work

Lying leg curl:
2 x 20 x 15
4 x 30 x 15

Unilateral seated leg press:
2 x 25 x 15/leg
5 x 40 x 15 left
4 x 40 x 15 right

SLDL:
4 x 65 x 8

Donkey kick:
5 x 30 x 15 left
4 x 30 x 15 right

Sissy squats:
4 x BW+10# plate x 10 - have only done this with BW until today. Ouch!

Leg extension:
4 x 50 x 15

Donkey calves:
4 x 180 x 15 - this sukkkkkkeddddd!! Had to rest pause to get all the reps at the end

Good thing the gym has a ramp to stumble back to our cars cuz I needed it!

[CHILDOFGOD]

nice leg workout, girly

[Sunnyday]

nice leg workout, girly

Thanks COG. Just enough to hammer them but not feeling it at all this morning which is a good sign I didn’t push it too far. I don’t know how anyone could push it too far with BFR. It’s so brutal during that you can only go so far and then the recovery is lightning fast.

[Sunnyday]

Thursday 7/16 upper body with back focus

warmup 10 min stationary bike

mobility work and dynamic stretching

Planks 4 x BW x 1 minute holds

Banded lateral walks 4 x 10 each direction without stopping
Banded kickbacks 4 x 15/leg

4 rounds:
Face pulls lying on floor touch thumbs to floor 50 x 12
Straight arm pulldowns 60 x12

Bradford press:
4 x 55 x 8

Reverse DB fly:
4 x 20s x 12

Inverted rows with comp bench grip:
4 x BW x 10

Smith floor press:
2 x +20 x 5
+50 x 5
+70 x 5
+80 x 5
4 x +90 x 4 - PR!

Reverse grip pullups:
3 x BW+10 x 5

Meadows rows:
4 x +30 x 8/side

Reverse grip seal rows:
4 x 105 x 6

Neutral grip axle rows:
4 x +50 x 8

[thecoderbro]

Awesome stuff 511 Pages!? This is inspiring

[CHILDOFGOD]

Thanks COG. Just enough to hammer them but not feeling it at all this morning which is a good sign I didn’t push it too far. I don’t know how anyone could push it too far with BFR. It’s so brutal during that you can only go so far and then the recovery is lightning fast.

well just do lite workout and u'll be fine. and never push to hard in ur workouts.

[Sunnyday]

well just do lite workout and u'll be fine. and never push to hard in ur workouts.

Thanks for your concern, COG. For a normal, able-bodied individual that works fine. Unfortunately in my case, going “light” caused me to lose the ability to walk across the room. Going heavier with perfect form is a much better option to get stronger and retrain the minor stabilizers to function as major stabilizers, since I have no cartilage in my one hip joint.

[Sunnyday]

Friday 7/17 lower body with BFR

10 min warmup on the stationary bike

dynamic stretching & mobility work

Seated leg curl:
4 x 50 x 15

Unilateral seated leg press:
5 x 40 x 15 left
4 x 40 x 15 right

DB split stance RDL:
5 x 25s x 15 left
4 x 25s x 15 right

Donkey kick:
5 x 30 x 15 left
4 x 30 x 15 right

Adductors:
4 x 30 x 15

Abductors:
4 x 30 x 15

Sissy squats:
4 x +25 x 15 this was HARD!!

Leg extension:
4 x 50 x 15

Seated calves:
4 x 25 x 15

Donkey calves:
4 x 120 x 15

Still walking with a cane but I am slowly feeling my balance returning.

[Sunnyday]

Awesome stuff 511 Pages!? This is inspiring

Hey!! How did I miss this?!

Yeah 511 pages. I’ve been here a while LOL. Thanks for the kind words.

[Sunnyday]

Saturday 7/18 - heavy arse bench and some odds and ends to round out the week

My feet hit the floor and it was like every joint suddenly gave me the finger. Those of you who have been following for a while already know how this is gonna go down: give the body two middle fingers back because this is MY HEAVY ARSE BENCH DAY AND UNLESS GOD HIMSELF STOPS ME IMA BENCH! So there. LOL

I quite literally staggered to the car: hip super unstable, plantar fascitis and turf toe flareup in my “good” foot. Leaning with every ounce of me on my cane. No excuses. I want my screaming bench back even if it means I have zero arch and zero leg drive. The legendary Sioux-z Hartwig-Gary (my girl crush for those who don’t know) once told me “always give 100%”, whatever that means on any given day. With no expectations of any specific numbers, my plan was the heaviest solid raw 3x3 followed by 3x3 with SlingShot that I could do. Mission accomplished. Read on.

Somebody getting ready for a meet was on the comp bench and I wasn’t up for working in with someone moving 375 for reps for I swear was close to 20 working sets, so I just got real determined to made lemonade out of the lemons in front of me and shut up and lift what I could while waiting my turn.

10 minute warmup on the stationary bike

my usual mobility work and dynamic stretching

Banded face pulls 4 x 15
Banded straight arm pulldowns 4 x 15
Banded over & backs x 20
Band pull aparts x 20

At this point I was ready to hop on the bench but the other dude was pretty into his 20 working sets which was fine. Just picked an exercise to start with and if bench came at the end of training then so be it.

Neutral grip pullups:
3 x BW+10 x 5 - most solid these have felt in a long time so I can’t complain

DB hammer curls seated backwards on lat pulldown:
4 x 20s x 8

V-bar pressdown:
4 x 60 x 8

Concentration curls:
4 x 20 x 8/side

Dips:
4 x BW x 8

Ok, dude finally finished LOL. So I got my arm day done before heavy bench. Whatever.

Comp bench:
bar x 5
65 x 5
85 x 5 - felt like cake to here, no doubt because I was already warmed up. Blessing in disguise I guess.
3 x 110 x 3
3 x 125 x 3 with SlingShot, IG vid posted if anyone cares

I had planned some extra shoulder work but this was all the body could handle. Gave it an honest 100% and quite pleased with how training went. Hip is improved but still funky (crunchy and unstable) but I believe the leg drive from this exercise and trying to stay tight under the heavier weight is helping improve stability and pain management. For reference in case anyone is interested, I set my pain limit in practice at 2/10. Anything above that (assuming I did everything correctly) means I stop. If you’ve ever competed in powerlifting or bodybuilding, you know that nagging issues have to go on ignore once you start prepping. For me I’ve already been there and done that with competing at a high level and I have nothing to prove. If I can’t lift it in practice with minimal pain, I won’t risk it going into a meet when literally every joint hurts. Just not worth it in my situation. Not losing my hip or the ability to walk without a good hard fight.

[CHILDOFGOD]

Thanks for your concern, COG. For a normal, able-bodied individual that works fine. Unfortunately in my case, going “light” caused me to lose the ability to walk across the room. Going heavier with perfect form is a much better option to get stronger and retrain the minor stabilizers to function as major stabilizers, since I have no cartilage in my one hip joint.

ouch, i didn't know that. well from what i see in ur trainin', u're doin' great and please take it easy when u have to ok. u only have one body, lol. please keep it runnin' great

[CHILDOFGOD]

Saturday 7/18 - heavy arse bench and some odds and ends to round out the week

My feet hit the floor and it was like every joint suddenly gave me the finger. Those of you who have been following for a while already know how this is gonna go down: give the body two middle fingers back because this is MY HEAVY ARSE BENCH DAY AND UNLESS GOD HIMSELF STOPS ME IMA BENCH! So there. LOL

I quite literally staggered to the car: hip super unstable, plantar fascitis and turf toe flareup in my “good” foot. Leaning with every ounce of me on my cane. No excuses. I want my screaming bench back even if it means I have zero arch and zero leg drive. The legendary Sioux-z Hartwig-Gary (my girl crush for those who don’t know) once told me “always give 100%”, whatever that means on any given day. With no expectations of any specific numbers, my plan was the heaviest solid raw 3x3 followed by 3x3 with SlingShot that I could do. Mission accomplished. Read on.

Somebody getting ready for a meet was on the comp bench and I wasn’t up for working in with someone moving 375 for reps for I swear was close to 20 working sets, so I just got real determined to made lemonade out of the lemons in front of me and shut up and lift what I could while waiting my turn.

10 minute warmup on the stationary bike

my usual mobility work and dynamic stretching

Banded face pulls 4 x 15
Banded straight arm pulldowns 4 x 15
Banded over & backs x 20
Band pull aparts x 20

At this point I was ready to hop on the bench but the other dude was pretty into his 20 working sets which was fine. Just picked an exercise to start with and if bench came at the end of training then so be it.

Neutral grip pullups:
3 x BW+10 x 5 - most solid these have felt in a long time so I can’t complain

DB hammer curls seated backwards on lat pulldown:
4 x 20s x 8

V-bar pressdown:
4 x 60 x 8

Concentration curls:
4 x 20 x 8/side

Dips:
4 x BW x 8

Ok, dude finally finished LOL. So I got my arm day done before heavy bench. Whatever.

Comp bench:
bar x 5
65 x 5
85 x 5 - felt like cake to here, no doubt because I was already warmed up. Blessing in disguise I guess.
3 x 110 x 3
3 x 125 x 3 with SlingShot, IG vid posted if anyone cares

I had planned some extra shoulder work but this was all the body could handle. Gave it an honest 100% and quite pleased with how training went. Hip is improved but still funky (crunchy and unstable) but I believe the leg drive from this exercise and trying to stay tight under the heavier weight is helping improve stability and pain management. For reference in case anyone is interested, I set my pain limit in practice at 2/10. Anything above that (assuming I did everything correctly) means I stop. If you’ve ever competed in powerlifting or bodybuilding, you know that nagging issues have to go on ignore once you start prepping. For me I’ve already been there and done that with competing at a high level and I have nothing to prove. If I can’t lift it in practice with minimal pain, I won’t risk it going into a meet when literally every joint hurts. Just not worth it in my situation. Not losing my hip or the ability to walk without a good hard fight.

even tho ur body wanted u to sit down, glad u didn't. u got up to hit the gym. awesome job girl

[Sunnyday]

ouch, i didn't know that. well from what i see in ur trainin', u're doin' great and please take it easy when u have to ok. u only have one body, lol. please keep it runnin' great

even tho ur body wanted u to sit down, glad u didn't. u got up to hit the gym. awesome job girl

What choice do I have, really? It’s this or extremely risky surgery with no guarantees it will correct the underlying issues. Unless I absolutely CAN’T get up off the floor, not doing surgery that won’t actually fix the problem.

[Sunnyday]

Monday 7/20 lower body with BFR

10 min warmup on the stationary bike

dynamic stretching & mobility work

**10 second rest between all sets**

Lying leg curl:
2 x 20 x 20 without BFR
4 x 40 x 15

Unilateral seated leg press: COVID comeback PR!
5 x 55 x 15 left
4 x 55 x 15 right
ok, it’s nowhere near my single leg max. But it’s the most I’ve done 1-under BFR and 2-sonce the gyms reopened. Win-win!

BB RDL:
4 x 95 x 12 wow my barbell strength is wimpy these days! Hard to believe I used to rep 185

Donkey kick:
5 x 30 x 15 left
4 x 30 x 15 right

Glute circuit with heavy band (no rest between sides/exercises):
4x15 side lying clam then 4x15 side lying abduction
4x14 reps single leg glute bridge then 4x15 hip extension on elbows
4x15 single leg swing ss 4x15 reps fire hydrant

Adductors:
4 x 50 x 15 - COVID comeback PR

Abductors:
4 x 50 x 15 - COVID comeback PR

Sissy squats:
4 x +25 x 15 this was still as awful as last week. Going to substitute Spanish squats for these next week, I think

Leg extension:
4 x 50 x 15

Seated calves:
4 x +25 x 15

Tibialis:
4 x 15 - first time doing this since March. Sucked worse than I remember LOL

Donkey calves:
4 x 180 x 15