Sunnyday's Training Journal

[Sunnyday]

Monday...legs

The AC broke at my gym yesterday and it was close to 90 here with high humidity. The gym was packed too. Was like doing hot plyo in a swamp during a heat wave. But I was determined to get it done.

Nick Tumminello's lower body warmup

Donkey calves:
each set superset w 30 reps dorsiflexion
3 warms
3 pps x 8
3 pps x 8
3 pps x 9
3 pps x 9
3 pps x 10
3 pps x 10 plus 20 partials out of the bottom

Kneeling leg curl:
2 warms
20 x 8
20 x 8
20 x 9
20 x 10

Leg press:
A dude I know was on this machine hammering it pretty hard for high reps. Asked him if I could work in with him. Did the same weight he did and gave it everything I had.
4 pps x 10
5 pps x 10
5 pps x 10
5 pps x 10
5 pps x 15 PR for reps! Yeah!
^I need more ppl like this to work in with, didn't know I had that much in me.

Paused Squats:
3-sec at bottom, no lockout at top did 6 BW kneeling squats on bench just before each set
Bar x 6
65 x 6
4 x 95 x 6

Leg extension:
2 warms
70 x 8
70 x 8
70 x 8
70 x 8 drop 50 x 10 drop 30 x 12, back up to 70 x 10 partials out of the bottom - OWWW!

Finished with 20 min on the elliptical.

[LisaRD23]

Nice job on those leg presses!! Looks like you had a lot of frustration to workout!

[Ibarramedia]

Monday...legs

The AC broke at my gym yesterday and it was close to 90 here with high humidity. The gym was packed too. Was like doing hot plyo in a swamp during a heat wave. But I was determined to get it done.

Nick Tumminello's lower body warmup

Donkey calves:
each set superset w 30 reps dorsiflexion
3 warms
3 pps x 8
3 pps x 8
3 pps x 9
3 pps x 9
3 pps x 10
3 pps x 10 plus 20 partials out of the bottom

Kneeling leg curl:
2 warms
20 x 8
20 x 8
20 x 9
20 x 10

Leg press:
A dude I know was on this machine hammering it pretty hard for high reps. Asked him if I could work in with him. Did the same weight he did and gave it everything I had.
4 pps x 10
5 pps x 10
5 pps x 10
5 pps x 10
5 pps x 15 PR for reps! Yeah!
^I need more ppl like this to work in with, didn't know I had that much in me.

Paused Squats:
3-sec at bottom, no lockout at top did 6 BW kneeling squats on bench just before each set
Bar x 6
65 x 6
4 x 95 x 6

Leg extension:
2 warms
70 x 8
70 x 8
70 x 8
70 x 8 drop 50 x 10 drop 30 x 12, back up to 70 x 10 partials out of the bottom - OWWW!

Finished with 20 min on the elliptical.

Yeah it is hot in the DMV/Balt area now. Summer in reverse. It was cooler June-Aug. I respect the time management you have running the family plus training consistently. Awesome job.

[Sunnyday]

Tuesday...chest/delts

This was fun. I was toast afterward!

Nick Tumminello's upper body warmup

Over & backs:
25 x 12
30 x 12
35 x 12
40 x 12
40 x 12
40 x 15

Incline bb:
2 warms
95 x 8
95 x 9
95 x 10
75 x 20 (rest paused 12,4,4)

Incline DB flyes:
30s x 10
35s x 8
35s x 9
35s x 10

Flat DB press:
35s x 6
40s x 6
45s x 6
50s x 6
50s x 6
50s x 6
50s x 6

Smith upright rows:
2 warms
+50 x 8
+50 x 9
+50 x 10
+50 x 10

Pushups:
2 x 20

Front DB raise:
Been a long time since I've done these.
3 x 15s x 10

DB reverse flyes:
15s x 8 overhand
15s x 9
15s x 10
15s x 10 neutral
15s x 11
15s x 12

Leaning DB lateral raise:
4 x 20 x 8 each side

Six ways:
4 x 5s x 8 yelling the 2nd half of each set, LOL!

Finished with 20 min on the elliptical.

[Sunnyday]

Nice job on those leg presses!! Looks like you had a lot of frustration to workout!

Thanks! Guess I didn't realize how much stress I had in me. LOL

Yeah it is hot in the DMV/Balt area now. Summer in reverse. It was cooler June-Aug. I respect the time management you have running the family plus training consistently. Awesome job.

Yeah we had a pretty mild summer and I guess we're making up for it now. Ugh. Let's hope I can keep training consistently between now and the holidays. Kids get sick and there goes training. Fingers crossed they stay healthy and the weather doesn't do something funky like stir up a hurricane.

[Sunnyday]

Wednesday...abs and calves

Bits and pieces of Nick Tumminello's upper/lower body warmup

Donkey calves:
A few warms
6 x 2 pps x 15
each set ss dorsiflexion x 30

Side planks:
3 x 60 sec hold each

Front planks:
3 x 60 sec hold

Dragon flags 3/4 reps:
3 x 5

Captain's chair hanging knee raise:
3 x 20

Weighted ball crunch:
3 x 20

some extra stretching and foam rolling plus a little posing

Finished with 20 min on the elliptical.

[Sunnyday]

Thursday...back

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

DB pullovers:
2 warms
4 x 45 x 12

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

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

1-arm DB rows:
2 warms
4 x 60 x 8

Sumo deads:
6 x 65 x 6
Taking my time to ramp these up very slowly.

Pullups:
3 x BW x 6 wide
3 x BW x 6 neutral

[Sunnyday]

Friday...leg day 2


The chiro adjusted me yesterday and I felt great the rest of the day/night. Imagine my surprise when I woke up this morning and felt like someone had hit me in the tailbone with a bat. OW! Squatting, sitting, walking-basically any movement that involves my lower half is painful. Still I wanted to get some sort of a workout today because I thought moving just a little might help. At the very least it would get my mind off the annoying pain. So after dropping off some things at school for my oldest who forgot half her head this morning I arrived at the gym and I took my time warming up. I went MUCH lighter than usual but cut the rest periods to about half what I would normally do. By the end I looked over at the cardio equipment and thought...um, nope. Anything over 20 reps at a clip isn't appealing today. Hopefully this issue will work itself out by tomorrow.


Nick Tumminello's lower body warmup

Donkey calves:
6 x 1 pps x 20

Seated leg curl:
6 x 30 x 20

Adductors:
4 x 30 x 15

Abductors:
4 x 30 x 15

Leg press:
5 x 1 pps x 20

Box squats:
^set the box height just above the point where things got painful.
5 x 65 x 20

Leg extension:
5 x 50 x 20

[Sunnyday]

Saturday...arms

Rope hammer curl ss rope pressdown:
2 warms
25 x 12 ss 20 x 12
25 x 12 ss 20 x 12
25 x 12 ss 20 x 12
25 x 12 ss 20 x 12

Had planned more supersets but gym got crowded. Sigh.

Concentration curls:
2 warms
4 x 15 x 10

Close grip bb:
2 warms
4 x 95 x 10

Incline DB curl:
5 x 15s x 8

DB overhead ext:
30 x 8
35 x 8
40 x 8
45 x 8
45 x 8

Tailbone still smarts when I walk, sit, or squat, basically any move that makes my glutes work or applies weight on the area. Skipped cardio. I keep telling myself be thankful that it is just my sister's wedding and I am not prepping for a show. Ugh. It's still discouraging.

[Sandpig]

Skipping cardio? Are we related?

[The Prodigy]

What are you doing for supps these days? You still doing your own diet?

[Sunnyday]

Skipping cardio? Are we related?

LOL! Exactly!

What are you doing for supps these days? You still doing your own diet?

Hey girl! Congrats on your engagement!

Yes, still doing my own diet and learning as I go. While I'd much rather work with a coach I just don't have the funds at this time.

Funny you should ask about supps. With my recent diagnosis (severe osteoarthritis left hip & L4/L5/S1) I did some research and changed things up, hoping to completely avoid sugery. Fingers crossed I'll be the exception rather than the rule as the research for supps and severe osteoarthritis cases isn't promising. Even so, I'm determined to be the exception!

[sce0027]

Praying for you! Stay positive!

[Sunnyday]

Praying for you! Stay positive!

Hey there, stranger! So glad you stopped in! Like Unikitty says, "Must...stay... positive!" LOL! Many thanks for the prayer, can never have too much of those! One of these days my life on the home front will settle down enough that I can venture back into everyone else's journals again! Keep on keepin' on!

[Sunnyday]

Monday...legs

I killed it today, plain and simple. Left no survivors. Staggered back to the car.

Nick Tumminello's lower body warmup

Donkey calves:
each set superset w 30 reps dorsiflexion
2 x 1 pps x 15
2 x 1 pps x 20
2 x 1 pps x 25

Lying leg curl:
2 warms
10 x 20
20 x 15
30 x 12
40 x 8
30 x 10 drop 20 x 10 drop 10 x 10, back to 30 for 20 partials

Leg press:
3 warms
5 pps x 12
5 pps x 12
5 pps x 12
5 pps x 20 (rest paused 15,3,2) Yeah!

Paused Squats:
3-sec at bottom, no lockout at top
Bar x 6
65 x 6
85 x 6
95 x 6
95 x 6
85 x 8

Bulgarians in the Smith:
4 x +10 x 8 each leg
Right side could've handled a lot more but left hip and tailbone area wouldn't have it.

Leg extension:
2 warms
90 x 8
90 x 8
90 x 8
90 x 8 drop 70 x 8 drop 50 x 8 back up to 90 for 20 partials

Finished with 30 min on the elliptical.