Sunnyday's Training Journal

[hifrommike65]

The end of Waiting for Godot, a play by Samuel Beckett:

Vladimir: Well, shall we go?

Estragon: Yes, let's go.

They do not move.

[Sunnyday]

The end of Waiting for Godot, a play by Samuel Beckett:

Vladimir: Well, shall we go?

Estragon: Yes, let's go.

They do not move.

[Sunnyday]

Monday 10/14 upper body, back focus

Tim Anderson’s 5 resets
some extra hip and back mobility and stretches per the chiro
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, pull aparts

Planks:
4 x BW x 60 sec hold

Donkey calves:
4 x 180 x 12, up 2 reps/set from last week

Reverse hypers:
4 x 20 x 12, up 2 reps/set from last week

Wide grip pullups:
5 x BW+2.5 x 5

Smith wide grip upright rows:
4 x +40 x 8

Meadows rows:
4 x 45 x 8/side, up 5# from last week

Reverse grip cable rows:
new for me, tried these years ago and too much hip pain but today was ok
4 x 60 x 10

1-arm DB rows:
4 x 45 x 8/side, up 5# from last week

Decline DB pullovers:
4 x 45 x 8

Finished with 20 minutes on the elliptical and bumped it up another level of resistance which is a good sign. Calorie burn for my 115-ish size body is 200, still not a lot compared to others but I’ll take it - so far very low pain (at most 2/10) and negligible numbness and tingling in the right lower half. The last time I used the elliptical years ago it was 6-8/10 for pain, crazy numbness/tingling, running crooked as can be, and willing myself through 20-40 minutes. So yeah I’ll take today as a win.

[hifrommike65]

So yeah I’ll take today as a win.

Nothing else feels like a good workout. It is one of the pleasures in life.

[Sunnyday]

Nothing else feels like a good workout. It is one of the pleasures in life.

Agreed!
Weights almost always feel good to some degree. Cardio on a machine, not so much. I’d be rejoicing if cardio on a machine ever felt good!

I used to be a runner and loved running outside. I miss it terribly but I absolutely cannot run, not even a single step. Last time I ran was errrrr...2012 or 2013? I keep hoping my arthritis will reverse enough that I could trail run again. One can hope.

[hifrommike65]

Stephen Hawking once said, "I do not dwell on what I cannot do. I think about what I can do."

[Sunnyday]

Tuesday 10/15 legs, focus on quads

Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work

Hip circle walks:
4 x 12 each direction

Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)

Donkey calves:
4 x 180 x 12

Tibialis:
4 x 30/leg

Reverse hypers:
4 x 20 x 12

Hack squats:
4 x sled x 8/leg
just to parallel, maybe a little lower

Unilateral 45-degree leg press:
4 x sled x 10/leg slow controlled quality reps
4 x 1pps x 10/leg

Adductors:
4 x 50 x 10

Abductors:
4 x 50 x 10

Walking lunges:
4 x BW x 12/leg - actually did pretty well on these, which is rare these days. I’ll take it!

Step-ups:
1 x BW+10s x 50/leg without stopping

FST-7 Leg extension:
7 x 55 x 10, 30 sec between sets

Finished with 20 minutes on the elliptical

[AlexG]

Nothing else feels like a good workout. It is one of the pleasures in life.

Quoted for Truth!

[hifrommike65]

Thomas DeLauer has a ton of research indicating the mental & emotional benefits of exercise.

[Sunnyday]

Thanks Mike

[Sunnyday]

Wednesday 10/16 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 12

Neutral grip pullups:
5 x BW+2.5 x 5 - added another set from last week

Reverse hypers:
4 x 20 x 12

Planks:
4 x BW x 60 sec hold

Over & back presses:
4 x 30 x 12

Military press machine:
4 x 55 x 8

Incline press:
55 x 8
70 x 8
85 x 8
100 x 8
115 x 8

Incline DB fly:
4 x 20s x 10

Smith floor press:
4 x +50 x 12 with slow negative and pause at bottom

Front plate raise:
4 x 20 (2 dimes, hands through slots) x 12

Machine lateral raise:
4 x 30 x 8

Reverse machine fly (bent over on lateral raise machine):
4 x 30 x 8

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

[Sunnyday]

Thursday 10/17 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 12 each direction

Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)

Donkey calves:
4 x 180 x 12 - up 2 reps from last week

Tibialis:
4 x 30/leg

Reverse hypers:
4 x 20 x 12

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 12/leg - all sets slow controlled quality reps

DB plie squats:
10 x 10
20 x 10
30 x 10
40 x 10
2 x 50 10

Leg extension:
4 x 55 x 12

DB RDLs:
4 x 25s x 12

FST-7 Seated leg curl:
7 x 55 x 10, 30 sec between sets - up 5# from last week

Finished with 20 minutes on the elliptical

[Sunnyday]

Friday 10/18 upper body, 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

Planks:
4 x 60 sec hold

Reverse hypers:
4 x 20 x 12

Donkey calves:
4 x 180 x 12

Tibialis machine:
4 x 5 x 10/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

Reverse grip pullups:
5 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

DB hammer curl, sitting backwards against lat pulldown:
I saw John Meadows do this variation and gave it a try. LOVED IT!! Highly recommend!
4 x 10s x 12

Spider curl:
4 x 30 x 10

Incline DB curl:
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

FST-7 tricep press machine:
7 x 70 x 10, 30 sec between sets

Finished with 20 minutes on the elliptical

[Sunnyday]

Saturday 10/19 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 12 each direction

Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)

Donkey calves:
4 x 180 x 12

Tibialis:
4 x 30/leg

Reverse hypers:
4 x 20 x 12

Lying leg curl:
2 x 20 x 12
4 x 30 x 12

Unilateral 45-deg leg press:
Same machine 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 but it’s rough and even rougher than usual this time

Leg extension:
4 x 30 x 15

DB RDLs:
4 x 25s x 12

Shoulders elevated hip thrusts:
4 x BW x 12

Machine kickbacks:
4 x 20 x 12/leg

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 (assisted):
4 x BW x 8/leg

Step ups:
1 x BW x 50/leg

Finished with 20 minutes on the elliptical

[Sunnyday]

Ok, so now that I’m caught up on last week here’s what went down this week