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Thread: Sunnyday's Training Journal
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08-10-2015, 02:50 PM #5026
Monday...legs
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.Last edited by Sunnyday; 08-10-2015 at 02:52 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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08-10-2015, 05:44 PM #5027
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08-10-2015, 06:46 PM #5028
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.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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08-10-2015, 08:30 PM #5029
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08-10-2015, 08:36 PM #5030
^^I know, right?! Like I said, questioning my sanity.
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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08-10-2015, 08:46 PM #5031
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08-10-2015, 09:11 PM #5032"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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08-10-2015, 09:13 PM #5033
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.
"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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08-10-2015, 10:08 PM #5034
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.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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08-10-2015, 10:17 PM #5035
Pic taken this morning before training.
image.jpg2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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08-11-2015, 02:36 PM #5036
Tuesday...chest and shoulders
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 leg2016 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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08-11-2015, 02:45 PM #5037
^^^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. :-/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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08-11-2015, 02:46 PM #5038
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08-11-2015, 02:47 PM #5039
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08-11-2015, 02:50 PM #50402016 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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