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Thread: Sunnyday's Training Journal
03-23-2020, 11:05 AM #7621
as Mac said, u'll pass ur test Sunny, and ur daugther will do fine on ur test and it will happen for her.MY LORD OF LORDS!!!
03-23-2020, 04:19 PM #7622
04-03-2020, 04:15 PM #7623
Hey people. I’m still training just haven’t been posting workouts.
Here’s a nifty little arm scorcher I did today.
Warned up with my usual mobility stuff and banded thangs like face pulls, band pull aparts, and straight arm pulldowns. Got no pullup bar and can’t find one for sale anywhere online which totally sucks. Whatever.
3-5 rounds any rep range depending on weight used. Rest 1 minute between rounds.
I did 4 rounds of each
A1 - Zottman curls (palms up on the way up, palms down on the way down)
A2 - traditional standing bidep curls
A3 - hammer curls
B1 - close grip pushups
B2 - DB French press
B3 - Dips
Arms toasted in 30 minutes!
Did 4 sets of 1-minute planks plus some marching in place while holding onto a counter for cardio (because I can’t walk without a cane and can’t get any good speed that way and no cardio equipment in my house. My VO2 max is 46 which is top 1% for my age group and gender so I must be doing something right.
Oh, and BW this morning was 108 lbs which is the lowest it’s been since my last prep in 2013, just 2 lbs above my goal weight at the start of peak week. So I guess you could say I’m adapting LOL.
Last edited by Sunnyday; 04-03-2020 at 04:20 PM.
04-04-2020, 10:50 AM #7624
great to see u r still workin' out thx for the updateMY LORD OF LORDS!!!
04-04-2020, 02:59 PM #7625
04-04-2020, 03:31 PM #7626
Saturday 4/4 lower body stuff
Mobility work as usual
Warmup of whatever in between serving food and loads of laundry LOL
Abs (4 rounds)
A1 reverse crunch x 15
A2 traditional crunch x 15
B1-B6 Glute circuit 1 round 30 reps each exercise, no rest between exercises
(both exercises done for one side then do other side)
Banded clams ss banded lying abduction
Banded single leg glute bridge ss banded donkey kicks on elbows
Banded kickbacks on bench ss banded fire hydrant
C1 Step ups BW x 15/leg
C2 DB RDLS 25s x 15
D1 Bulgarians BW x 15/leg
D2 DB plie squats 25 x 15
E1 Banded squats BW x 10 + 10 3-count squats
E2 Banded kickbacks
4 rounds, done all on one side then all on the other to keep from switching ankle weights between sets:
F1 Unilateral leg extensions 20x30
E2 Unilateral kneeling leg curl 20x30
(this is a pain but very effective)
Calves (4 rounds):
F1 unilateral straight leg calf raise BW x 15
F2 unilateral bent leg calf raise BW x 10
Throughout the day I’m marching in place while leaning on a counter or chair for 10 minutes at a time to get some extra movement. Very jealous of those of you who have a piece of cardio equipment at home or are able to walk/run unassisted. Without an elliptical to hold onto I’m really suffering trying to keep this hip from locking up on me. Tried biking but I can’t bring my left leg up high enough without pain
Doing some gardening to get outside today. It’s overcast and about 55 degrees but better than sitting inside, soooo not me. Ugh
I am livid at anyone in authority who feels it is not absolutely medically necessary for people like me to NOT be allowed to access gym equipment. Even the owner of Exile told me if anyone has an absolute medical necessity to have access to gym equipment it’s me. My PT was right there and he agreed.
04-06-2020, 11:23 AM #7627
04-06-2020, 11:27 AM #7628
04-07-2020, 08:40 AM #7629
04-07-2020, 05:39 PM #7630
Monday 4/6 Back
warmup of this n that
A - Planks 4 x BW x 1 minute holds
B1 - Banded face pulls x 20
B2 - Banded Straight arm pulldowns x 20
C1 - Meadows rows 25 x 12/side
C2 - overhand grip unilateral banded lat pulldowns x 20/side
D1 - reverse grip bent over DB rows 25s x 12
D2 - reverse grip unilateral banded lat pulldowns x 20/side
E1 - neutral grip bent over DB rows
E2 - neutral grip unilateral banded lat pulldowns
Cardio 20 minutes
Tuesday 4/7 Lower body stuff
the usual warmup & mobility work
A - 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
B1 - reverse crunch
B2 - floor crunch
B3 - suitcase crunch
C1- banded reverse pull throughs x 15
C2 - banded kickbacks x 15
D1 - lateral step ups to 12” step, BW x 20/leg
D2 - DB RDLs 25s x 20
E1 - Bulgarians BW x 15/leg
E2 - DB plie squats 25 x 15
F1 - Unilateral straight leg calf raise BW x 15/leg
F2 - Unilateral bent leg calf raise BW x 10/leg
Cardio 20 minutes
Last edited by Sunnyday; 04-07-2020 at 05:40 PM.
04-08-2020, 11:15 AM #7631
nice job, young ladyMY LORD OF LORDS!!!
04-08-2020, 01:39 PM #7632