Sunnyday's Training Journal

[Sunnyday]

Monday lower body training

Too much sitting in one place Saturday and Sunday and I was feeling it, so I added in some bear walks to try to loosen the SI

Modified Nick Tumminello's lower body warmup
banded squats 3x10
monster walks 2x10
sumo walks 2x10
bear walks 2x10
Full (butt to ankles) BW squat 1x30 sec hold

Nordics:
2 x BW x 10

Squats (using bench to judge depth only):
bar x 12
65 x 8
85 x 5
105 x 5
115 x 5
5 x 125 x 5

Sumo deads:
85 x 3 (stand up reset between reps)
115 x 3
145 x 3
175 x 1
8 x 190 x 1 with 60-90 sec between singles WOOT! Very happy with this!

Seated leg curl:
3 x 50 x 10

Donkey calves:
6 x 3 pps x 10
Each set ss with 30 reps dorsiflexion using opposite foot for resistance

No cardio

[Sunnyday]

Tuesday upper body training

Modified Nick Tumminello's upper body warmup
over & back banded stretches 2 x 10
band pull-aparts 2 x 10

Inverted rows:
2 x 10

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
2 x 115 x 5
3 x 120 x 5 YEAH! Did just 2x5 at this weight last week, marching toward 5x5

Standing overhead bb press:
bar x 5
65 x 5
3 x 85 x 3

Wide grip pullups:
4 x BW x 5

Stretch pushups:
3 x 10

Reverse DB fly leaning on incline bench:
3 x 20s x 10

Leaning DB lateral raise:
3 x 25 x 10 each side

No cardio

[Sunnyday]

Wednesday lower body training

Modified Nick Tumminello!'s lower body warmup
banded squats 3x10
bear walks 2x10
sumo walks 2x10
monster walks 2x10

everything was fine to this point. Then a trainer friend stopped to chat for a moment and as she walked away I tried to get up...and literally couldn't. I'll venture a guess it was a greater trochanter spasm. My hip had completely locked up. It was only painful when I tried to force the leg to move, otherwise it just felt incredibly tight. So... I just chilled on the mat until it finally started to let go. Ninety - yes 90! - minutes later I finally got enough movement into it that I could get up and try walking. Spent another 20 minutes hobbling and decided the very worst thing I could do would be to sit in my car and try to drive home. Better to putter around at the gym with a team of trainers and physical therapists nearby. Good thing by this time the gym had cleared out and a handful of people plus me had the place to ourselves. So I started to putter around. Finally got a pretty good bodyweight squat and let things progress from there. What came out of this workout was shockingly good! Go figure.

Squats: (to bench for depth only)
BW x 12
bar x 12
65 x 8
85 x 5
105 x 5
125 x 4
5 x 145 x 4

Sumo deads:
85 x 3 (stand up reset each rep)
115 x 3
145 x 3
12 x 175 x 1 with 60 sec between singles WOW!

Decided to stop there and not overdo it.

[Sunnyday]

Thursday upper body training

Warmup my way - a mix of dynamic stretches

Inverted rows:
3 x 10

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 4
5 x 125 x 4. Felt like I was benching a Prius but got through every rep ok without help. :-/

Standing overhead bb press:
bar x 5
3 x 65 x 5

Chins:
4 x BW x 5

Pinwheek curls:
1 x 15s x 10
3 x 20s x 10

V-bar pressdown:
3 x 35 x 10

Concentration curls:
3 x 20 x 8 each side

Incline side-lying DB lateral raise:
3 x 5 x 10 each side

Dips:
3 x BW x 12

Zottman curls:
3 x 15s x 10

No cardio

[curvygirl]

All Good Stuffs up in here!

Good Food = Great Gains! And psshhh for anyone saying squit about indulging on Thanksgiving. Even if she did not eat the whole leg! It's about sharing the time and enjoying the moment!

We held off on hitting the gym the Friday after until our usual training time. Just a small crowd unlike the next Monday, when everyone and their cousin's cousins showed up to battle holiday overindulgence.

Truth be told my squats these days are limited to the Smith where I have absolute control or barbell to a bench (like you, for depth and safety). I just never mastered the mechanics to feel like I am successful with the exercise. I'd hazard to say I am just not built for it. So work around it.

I love me some Zottman curls and need to remember them for the next arm assault!

[Puma]

Wow, that greater trochanter spasm was no joke! Wondering how you passed the time waiting around for 90 minutes on a mat. I can really relate to your posts of wanting to be at the gym when it empties out a bit. I have been encountering more crowds and people giant setting 3 pieces of equipment at once at my gym lately. Going to my secondary gym tonight as Friday has become powerlifting night at my gym and I'm thinking I won't be able to get legs done there.

[warthog]

What! Wasn't there anyone in there with some ART knowledge? 90 minutes!

Sent from my SM-A300FU using Tapatalk

[Sunnyday]

All Good Stuffs up in here!

Good Food = Great Gains! And psshhh for anyone saying squit about indulging on Thanksgiving. Even if she did not eat the whole leg! It's about sharing the time and enjoying the moment!

We held off on hitting the gym the Friday after until our usual training time. Just a small crowd unlike the next Monday, when everyone and their cousin's cousins showed up to battle holiday overindulgence.

Truth be told my squats these days are limited to the Smith where I have absolute control or barbell to a bench (like you, for depth and safety). I just never mastered the mechanics to feel like I am successful with the exercise. I'd hazard to say I am just not built for it. So work around it.

I love me some Zottman curls and need to remember them for the next arm assault!

I agree with you, I think some bodies are just not meant for squatting. I just wish I had somebody to tell me if it's just in my head or that I'm just not build to squat, period.

Wow, that greater trochanter spasm was no joke! Wondering how you passed the time waiting around for 90 minutes on a mat. I can really relate to your posts of wanting to be at the gym when it empties out a bit. I have been encountering more crowds and people giant setting 3 pieces of equipment at once at my gym lately. Going to my secondary gym tonight as Friday has become powerlifting night at my gym and I'm thinking I won't be able to get legs done there.

What! Wasn't there anyone in there with some ART knowledge? 90 minutes!

Sent from my SM-A300FU using Tapatalk

Thanks for the concern, guys. Yeah, it sucked, but that's what I deal with most days on a milder level. Had a psoas spasm at the gym a few years ago (while training shoulders, go figure) that took about 90 minutes to finally let go. Had to call my husband to leave work and pick up the kids from school, ugh!). So because it's not the first time it's happened, I know to just get as comfortable as possible and give it 10-15 minutes and try to move it and keep doing that until the spasm lets go. It's a consequence of the bone-on-bone in my hip joint and like I said it happens daily on a smaller level. The more I sit/drive for long periods the worse it gets. And the day before I had done a LOT of shuttling kids around. :-/

Warthog: on the ART- this is a "health club" not a bona fide gym, so I consider it a good day when I can get a spotter who doesn't THROW the weight at me or rip my shoulders out of the sockets when I'm asking for help with liftoff on these awkward benches. I've seen physical therapists at this place have knee rehab patients stand on one leg on a blanket then try to pull the blanket out from under them. I like all these people personally buuut I won't let them work on me.

[warthog]

You might want to rob Mr Sunny's home improvement piggy bank and follow Dave to Florida for the stem cell treatment hahaha.

Sent from my SM-A300FU using Tapatalk

[Sunnyday]

You might want to rob Mr Sunny's home improvement piggy bank and follow Dave to Florida for the stem cell treatment hahaha.

Sent from my SM-A300FU using Tapatalk

LOL.

Don't think I haven't thought about it.

Talked to my chiro yesterday about a biomechanics specialist in Ontario. I was hoping my chiro knew him personally but he only met him once at a conference. So I'm on my own with navigaing this condition. :-/

[Sunnyday]

Saturday upper body training

Nick Tumminello's warmup, modified
band pull-aparts 2x10
inverted rows 2x10
over-and-back stretches 2x10

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 3
125 x 3
5 x 135 x 3
low back felt tight, lifts didn't feel as solid as I had hoped. Not planning to go up until this tightness goes away. Not worth risking an injury.

Standing bb overhead press:
bar x 5
5 x 65 x 5

Neutral grip pullups:
4 x BW x 5, pause at bottom AND top

Meadows rows, supported on bench:
2 x +30 x 10

Bent over bb rows, split stance:
2 x 95 x 10

Decline DB rows:
2 x 50 x 8

Decline DB pullovers:
2 x 50 x 10

No cardio. Still got ripped abs.

[Sunnyday]

Monday lower body training

New warmup routine of my own design. A circuit of dynamic stretches minus the jumping/bouncing that Nick incorporates in his warmups. Think Chris Duffin meets Nick Tumminello. Still have to work put the bugs and refine this a bit but I think the Duffin twist to the warmup is better for my needs.

Note: hip has been acting up more than usual so this is dialed back from the original plan of light squats and heavy deads. Sigh.

Bulgarians:
2 x BW x 10 each side

Squats (to bench to judge depth):
bar x 12
65 x 8
85 x 5
105 x 5
5 x 125 x 5

Sumo deads:
85 x 3
115 x 3
145 x 3
175 x 0
Pulled myself down to the bar and hip felt completely off. With friends around I probably would have muscled it up and injured myself. So it was a blessing in disguise that no one was around. Just stood up and started putting stuff away.

Got home, joint feels completely "off", like it's pushed forward. not painful but definitely not right to pull heavy weight off the floor, or even lighter weight for reps. Consequence of having bone-on-bone I guess. Sigh. The weights will be there another day.

[Sunnyday]

Yesterday didn't go so well. Today, however, went far better than I could have imagined.

Lotsa kid stuff going on tonight but I wanted to share the highlights.

Bench press, 2x125x5 PR for reps

Rack pulls, 3 x 225 x 1. PR!

[Sunnyday]

Tuesday upper body training

I wasn't sure what to expect after the way my hip misbehaved yesterday. My original plan was work up to 5 x 120 x 5 on bench press but I was prepared to dial it down if my hip started giving me issues in setup and warmup sets. If that went well then some pullups and pump work for shoulders and call it a day. WELLLLLL...

Modified Nick Tumminello's upper body warmup
banded over & back stretches 2 x 10
band pull-aparts 2 x 10
inverted rows 2 x 10

(Pleasantly surprised I wasn't feeling any issues, go figure)

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 5 - this went up SUPER easy
3 x 120 x 5 lifted these off by myself they went sooo easy! Had to go for it the last 2 sets
2 x 125 x 5 PR for reps!

I was so happy about those last 2 sets feeling as solid as they did that I actually jumped a few times and did a happy dance. Understand that usually sends shooting pains through my low back and left leg BUT NOT THIS TIME! Go me.

Standing overhead bb press:
bar x 5
65 x 5
75 x 3
3 x 85 x 3
I'm still astonished that I can overhead press at all, used to send my low back into spasms no matter how low the weight.

Wide grip pullups:
5 x BW x 5

Reverse DB fly leaning on incline bench:
3 x 20 x 10

Leaning DB lateral raise:
3 x 25 x 10 each side

Incline bb:
bar x 8
65 x 8
3 x 85 x 8

So I'm resting between sets on the incline bench and the guy working in the squat rack in front of me is doing bent over rows with 225. He finishes his set and walks away to get a drink. I'm eyeing the loaded bar and thinking 1) that's the weight I need to rip off the floor to beat the state record for my age/weight class and 2) that bar is positioned just where I'd put it for a rack pull. I start drooling and I think to myself this guy won't be back for another minute or two, I'll just walk up and see if I can even budge the bar LOL. So I walk over, grip it as hard as I can and....that bar lifts off that rack like it's 135! I start jumping up and down. I look around, dude is still MIA so I do it again (about 15 sec between). Same deal, lifts off like a warmup set. More jumping. By this time the guy comes back and I apologized for "experimenting". Told him what I did and he high 5s me. Says go ahead and do it again if I like after his next set. So I did. Three singles at 225, raw, and with no warmup sets. My previous best this past January was 215 off blocks for 2 singles with straps, and I had failed at 225, couldn't even budge the weight. Stoked about today's work to say the least.

[Sunnyday]

image.jpg