Sunnyday's Training Journal

[Sunnyday]

Early a.m. calf training

Nick Tumminello's lower body warmup
chiro-prescribed mobility work
^decided I needed to amp these up so I did them barefoot. Definitely keeping them barefoot. Balancing was a lot easier!

Seated leg curl:
2 warms
6 x 50 x 10 with 3-sec negative

Freemotion squat:
2 warms
4 x 120 x 6

Pistol squats:
2 x BW x 8 each side, assisted out of the bottom

Neutral-and-out leg extension ss sissy squat:
(toes up at bottom, rotate toes/knees outward on the way up)
70 x 8 ss BW x 8 (4 sets)

Smith SLDLs (had no balance left and psoas was singing):
2 x 65 x 8

Side lying clam ss side lying hip abduction, 20 each

Single leg glute bridge ss quadruped hip extension from elbows, 20 each

Quadruped leg swing on bench ss fire hydrant, 20 each

No cardio.

[sassy69]

Here's to psinging psoas!

[Sunnyday]

Evening calves training:
Bilateral standing BW calf raise to failure
Calf stretch 2 x 30 sec each leg

One day of this and I am already questioning my sanity for suggesting it to Curt in the first place. Dang calves better get the message and grow.

[Mac]

Evening calves training:
Bilateral standing BW calf raise to failure
Calf stretch 2 x 30 sec each leg

One day of this and I am already questioning my sanity for suggesting it to Curt in the first place. Dang calves better get the message and grow.

I am thinking I should have done less sets. They were sure pumped.

[Sunnyday]

^^I know, right?! Like I said, questioning my sanity.

[Mac]

^^I know, right?! Like I said, questioning my sanity.

I am not questioning it too. Yours and mine. Ha. First thing out of bed in the morning and I will know. My girl laughs at me now when I limp from squats.

[Ibarramedia]

First off, my best ever squat was 285 so I'm humbled seeing ladies do the serious weight. I think one of the biggest regrets I have is not discovering PL like 30 years ago. My core strength, even at its best, was meh...

This also reminds me of a girl I haven't heard much from in recent years but back in the early 2000s she was active both in FBB & PL: Heather Lee. She posted a great article about pregnancy & lifting that is along ^^ these lines. If you're interested:

http://www.afboard.com/forum/showthr...-s-perspective

Heather Hulceberg Lee is awesome! A real nice person. She even used to post on the ftv messageboard of Gene Hwang and James Cook. One of my favorites from the late 90's early 2000's. Posted some pics of hers already in different threads here.













With Elena Seiple

[Ibarramedia]

Evening calves training:
Bilateral standing BW calf raise to failure
Calf stretch 2 x 30 sec each leg

One day of this and I am already questioning my sanity for suggesting it to Curt in the first place. Dang calves better get the message and grow.

I'm sure they will grow. I'm lucky to be blessed with a genetically stronger lower body especially calves. They blow up from just jumping rope, running and basketball. I had to devote 20 years of upper body work for the upper body to catch up. And now I'm doing total body lifting.

[Sunnyday]

I'm sure they will grow. I'm lucky to be blessed with a genetically stronger lower body especially calves. They blow up from just jumping rope, running and basketball. I had to devote 20 years of upper body work for the upper body to catch up. And now I'm doing total body lifting.

I'm still skeptical. I've spent over a year doing John Meadows-style calf training annnnd....they're still only marginally better...a YEAR later. :-/

So this is my last ditch effort to try to blow them up, before I just sigh and accept that I wasn't blessed with good calves and go back to training them like normal people.

[Sunnyday]

Pic taken this morning before training.

image.jpg

[Sunnyday]

Early morning calf training:
10 single leg hops ss 5 single leg calf raises with 5-sec isohold at top
(3 supersets/leg, complete all sets one leg then do other leg, weaker leg first)

Nick Tumminello's upper body warmup plus some hip mobility work

DB twist press:
2 warms
3 x 40s x 10

Flat bench: -last week my best was 115 x 8, determined to beat it today
bar x 6
65 x 6
95 x 6
105 x 6
115 x 6
125 x 6 (PR) then kept going for 2 more so new PR is 125 x 8
Not bad for a BW of 112 tee hee.

Incline DB flyes:
3 x 30s x 12

Incline bb:
2 warms
2 x 85 x 10
85 x 15 - rest paused 10,3,2

Front bb raise:
3 x 35 x 15

Reverse DB flyes:
4 x 20s x 10

Leaning DB lateral raise:
4 x 25 x 8 with no rest between sides/sets

Six ways:
3 x 10s x 8

No cardio. Two more weeks until school starts and I can finally add some back in!

Planned calf training for tonight:
bilateral BW calf raises to failure
2 x 30sec calf stretch each leg

[Sunnyday]

^^^arrgh! Hate when my kids need me and I get timed out on this thing!!

Shoulder training started with...

Push press ss Smith wide grip upright row:
55 x 8 ss 35 x 12 (3 sets)

pretty proud I can press that much overhead without my back hating me too much. By the last rep it is screaming though. :-/

[baby muscle]

Early morning calf training:
10 single leg hops ss 5 single leg calf raises with 5-sec isohold at top
(3 supersets/leg, complete all sets one leg then do other leg, weaker leg first)

Nick Tumminello's upper body warmup plus some hip mobility work

DB twist press:
2 warms
3 x 40s x 10

Flat bench: -last week my best was 115 x 8, determined to beat it today
bar x 6
65 x 6
95 x 6
105 x 6
115 x 6
125 x 6 (PR) then kept going for 2 more so new PR is 125 x 8
Not bad for a BW of 112 tee hee.

Incline DB flyes:
3 x 30s x 12

Incline bb:
2 warms
2 x 85 x 10
85 x 15 - rest paused 10,3,2

Front bb raise:
3 x 35 x 15

Reverse DB flyes:
4 x 20s x 10

Leaning DB lateral raise:
4 x 25 x 8 with no rest between sides/sets

Six ways:
3 x 10s x 8

No cardio. Two more weeks until school starts and I can finally add some back in!

Planned calf training for tonight:
bilateral BW calf raises to failure
2 x 30sec calf stretch each leg

Dat bench doe. Pretty amazing for 112 and congratulations on the PR! You should start thinking about competing in powerlifting.

[Mac]

^^^arrgh! Hate when my kids need me and I get timed out on this thing!!

Shoulder training started with...

Push press ss Smith wide grip upright row:
55 x 8 ss 35 x 12 (3 sets)

pretty proud I can press that much overhead without my back hating me too much. By the last rep it is screaming though. :-/

This is how you sculpted that back and shoulders !!

Sometimes being old has a virtue, my kids are driving their kids around.

[Sunnyday]

Dat bench doe. Pretty amazing for 112 and congratulations on the PR! You should start thinking about competing in powerlifting.

Thanks! Don't think I haven't thought about PL. But not being able to squat OR deadlift it's like why bother.