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Thread: Sunnyday's Training Journal
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06-29-2015, 02:49 PM #4816
Monday...legs
Nick Tumminello's lower body warmup plus some chiro-prescribed mobility work
DB lying leg curl:
2 warms
4 x 45 x 12
Leg press:
2 warms
4 x 4 pps x 8
Bulgarians in the Smith:
15 x 6 each side
25 x 6
35 x 6
45 x 6
55 x 6
Hack squats:
Sled x 8
3 x +20 x 8
1 x +40 x 8
4 x +50 x 8
DB SLDLs:
4 x 50s x 8
No cardio!
Last edited by Sunnyday; 06-29-2015 at 02:50 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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06-30-2015, 03:53 PM #4817
Tuesday...chest and shoulders
It's summer vacation for my kids and for all the college students as well. Lots of distractions and hiccups today plus a jam-packed gym so I barely had enough time for half my usual Tuesday training. Still, a little gym time is better than no gym time. I'm thankful for the little time I had.
Lost all my warmup time waiting for my slowpoke 8-y.o. to get out of the mens locker room - he wanted a relaxing shower after a hard swim team practice. Not like I could chase after him in there. Ugh. My 14-y.o. had her follow up with the concussion specialist so we had to dash out of the gym and head straight to the doc's office. Just 2 more days of nutso-pace and I can relax, sort of. :-/
No warmup, had to just jump right in
Over and back presses:
2 warms
3 x 45 x 12
Incline bb:
just enough rest to load/unload plates
bar x 10
55 x 10
65 x 10
75 x 10
85 x 10
85 x 10
85 x 10 drop 65 x 10 drop bar x 10 - pecs on fire yeah!!
Flat DB press:
35s x 6
40s x 6
45s x 6
50s x 6
55s x 6
wanted to do 60s x 6 but left biceps tendon was screaming, decided to stop there
Cable crossover:
3 x 10 x 20
Front DB raise:
3 x 15s x 12
Reverse DB flyes leaning on incline bench:
15s x 8 overhand ss 15s x 8 neutral (3 rounds)
Leaning DB lateral raise:
4 x 25 x 10 each side
No cardio.
Made it to the doc office just in time. Good thing it's a sports doc otherwise I would've looked out of place the way I was dressed coming straight from the gym. LOL.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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07-01-2015, 01:27 PM #4818
Wednesday...leg day 2
I lost my head and thought it was Thursday. Did high rep legs when I should have done abs. Funny that I didn't realize it until my very LAST exercise when I was out of time. Guess I am doing abs and rehab tomorrow.
Express warmup due to kids in tow and my teenager having a PT session across town later in the day
Seated leg curl:
30 x 20
50 x 20
4 x 70 x 15
50 x 20
Adductors:
30 x 20
3 x 50 x 20
Freemotion squat:
wide stance, elbows to thighs, just some volume working up to one set of a hard grind
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x 6
Pistol squats:
haven't done these in a looong time! Surprised at how much I could still do.
using 2 ab benches for balance only & tap BOSU at bottom
4 x BW x 12 each leg
Leg extension:
30 x 20
50 x 20
4 x 70 x 15
50 x 20
Horizontal calves:
5 x 90 x 20
each set ss with 30 reps dorsiflexion each leg using opp foot for resistance
No cardio.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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07-01-2015, 01:56 PM #4819
I thought I was the only one that lost track of what day it was. It just means you are busy as heck right now.
DON'T BE AVERAGE!!!
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07-01-2015, 02:43 PM #48202016 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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07-02-2015, 06:46 PM #4821
Thursday...arms
Yet another day of losing my mind and training the wrong bodypart. I was supposed to train abs today and arms tomorrow. LOL.
Pinwheel curls:
2 warms
2 x 15s x 12
2 x 20s x 12
Rope pressdown:
2 warms
4 x 20 x 12
Standing bb curl:
2 warms
4 x 40 x 10
Dips:
4 x BW x 12 matched my PR, even after a weak day last week yay me
Incline DB curl:
2 warms
4 x 20s x 8
Floor skulls:
3 x 55 x 15 planned a 4th set but too trashed - LOVE IT!
No cardio happy dance.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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07-03-2015, 12:46 PM #4822
Friday...abs and rehab
Chiro appointment yesterday so today was a sort of active rest day
Bits and pieces of Nick Tumminello's warmup
foam rollers all in use, rolled quads with a 4" PVC pipe yeeeowch!
Ab wheel rollouts, kneeling:
3 x 20
Capt chair hanging knee raise:
3 x BW x 25
Weighted ball crunch:
bend backward over stability ball, touch weight to floor, crunch up
3 x 12 x 25
Side planks:
3 x BW x 60 sec hold each side
Front planks:
3 x BW x 60s hold
Finished with some chiro prescribed stretching
No cardio woo hoo. Woo hoo.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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07-04-2015, 09:42 AM #4823
Happy Fourth friend!! Hope yall have a great day!!
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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07-04-2015, 10:54 AM #48242016 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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07-04-2015, 03:52 PM #4825
Happy fourth of July!
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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07-04-2015, 05:46 PM #48262016 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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07-04-2015, 07:17 PM #4827
Saturday...back
I slept in and then made breakfast for the fam before heading out to the gym. I expected it to be packed due to the gloomy weather: not so! Only the cool and super strong regulars! So with unlimited gym time and only cool people in shouting distance, I MURDERED MY BACK!
Straight arm pulldowns:
2 warms
3 x 20 x 20
Neutral grip machine rows:
2 warms
3 x 130 x 8
Neutral grip pullups:
BW x 10
BW x 10 plus 2 negatives
Reverse grip bent over bb rows:
split stance to spare the low back, alternate lead foot each set
2 warms
3 x 95 x 8
Reverse grip pullups:
BW x 8
BW x 8 plus 4 negatives
Meadows rows, supported on bench:
2 warms
3 x +40 x 8
Wide grip pullups:
BW x 8
BW x 8 plus 4 negatives
Sumo deads:
haven't tried these in months. left piriformis was screaming pulling off the floor. mentally set it on "ignore" hoping it would get over being such a crybaby. Moved to a rack and put the plates 4" off the floor. Thankfully it worked, felt better on the last 3 sets. Whew.
Bar x 6
65 x 6
95 x 6 from 4" off the floor here on out
115 x 6
135 x 6
DB pullovers:
2 x 40 x 10
23 working sets. LOL.
Back nicely trashed in all the right ways.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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07-06-2015, 12:26 PM #4828
Monday...legs
Gym was packed, had to change up my routine to get done within the childcare time limit
Nick Tumminello's lower body warmup plus some chiro prescribed mobility work
Kneeling leg curl:
2 warms
6 x +10 x 10 each leg
Sumo box squats:
bar x 12
65 x 12
6 x 85 x 12 about 90 sec between sets
Leg extension ss horizontal calves:
90 x 8 ss 130 x 10 (8 sets)
SLDLs:
2 x 95 x 8
Finished with some chiro prescribed stretchingLast edited by Sunnyday; 07-06-2015 at 12:27 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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07-07-2015, 01:38 PM #4829
Tuesday...chest and shoulders
This day started out crazy with some off the wall unexpected hiccups I can't even begin to describe. The worst is behind us now...just...wow. Several hours later, I'm still trying to bring my nerves and blood pressure back to baseline.
Got to the gym late and it was packed with college athletes doing their gym-related camps. Now I admit my form could use some help and I'm still in the process of working toward improving it bit by bit. People, you have never EVER seen such poor form ANNNND with two experienced TRAINERS standing by observing these poor athletes not correcting them but rather encouraging them to lift heavier! Discouraging to say the least and I'll leave it at that.
No warmup, no time with the childcare limit and arriving late. Sigh.
Over and back presses:
2 warms
3 x 45 x 12
Incline bb:
bar x 8
55 x 8
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8
115 x 0 :-(
95 x 8
Flat DB press:
40s x 6
45s x 6
50s x 6
55s x 6
60s x 0 :-(
my head was just too fogged up with stuff from this morning
Cable crossover:
3 x 10 x 20
Front DB raise:
3 x 15s x 12
Leaning DB lateral raise:
4 x 20 x 12 each side
Reverse DB flyes leaning on incline bench:
15s x 10 overhand ss 15s x 10 neutral (3 sets)
Six ways:
3 x 8s x 8
added 20 partials on the 3rd set
Finished with some chiro-prescribed stretches at home.Last edited by Sunnyday; 07-07-2015 at 01:40 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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07-07-2015, 11:10 PM #4830
On the DB press, how long were your rest periods before u went for the 60's?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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