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  1. #7426
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    Update?

  2. #7427
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Update?
    Hey Mike. Once again I am way behind in journal updates. Behind the scenes I’ve been working on health coaching certification. I have 2 exams on the horizon, the first one is August 16. I’m told only 65% of people pass this exam on the first try so naturally I want to be in that group. So lately the majority of my time has been spent studying. I can’t wait to have this behind me so I can get to the gym more regularly.
    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

  3. #7428
    OLYMPIAN CHILDOFGOD's Avatar
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    hope things go well Sunny
    MY LORD OF LORDS!!!

  4. #7429
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    What will health coaching certification permit you to do? (As opposed to personal training certification?)

  5. #7430
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    What will health coaching certification permit you to do? (As opposed to personal training certification?)
    Personal trainer limits me to exercise recommendations when working with a client (plus I would absolutely hate standing beside someone and watching them work out). As a health coach I have more flexibility on coaching my clients in the total health picture: movement, exercise, sleep, mental health, nutrition, managing physical and emotional stress.
    Last edited by Sunnyday; 08-13-2019 at 07:39 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

  6. #7431
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    Health coaching sounds like an excellent program. Good luck w/ the certification.

  7. #7432
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by MarkCuq View Post
    How about Arnold biceps and triceps program? if I combine your tips with the pro ARNI program?
    Quote Originally Posted by MarkCuq View Post
    Any suggestion?
    Hmmm...

    First, I’m not familiar with any of Arnold’s programs. Second, what tips of mine would those be that you want to combine with a bi/tri program? I don’t recall giving any tips, at least not recently.
    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

  8. #7433
    OLYMPIAN Sunnyday's Avatar
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    Hey peeps. Ya girl is still alive and still training like a freak, horrifying the neighborhood moms and intimidating most of the dads in the process. LOL!

    School started on Tuesday and so did swim team practice LOL so needless to say this week has been a whirlwind.

    With the start of school I’m trying to decide how to reorganize training. It’s been a hybrid powerlifting-bodybuilding mashup all summer but now I want to change things up. Not sure what, but I’ve never been a strict program follower and I have no intention of that sort of thing. It has never worked for my crazy family schedule.

    Gym life at Exile is still bomb! I would lose my mind if I didn’t have this place and the people in it. Come down and train here just once, you’ll understand. Many training vids on my IG page if anyone cares.

    Quick training recap from the last few days.

    Monday: lower body
    Box squats 4x 170 x 4
    Sumo deads 8 x 165 x 1 with 45 sec rests
    Trap bar split stance RDLs 3 x 95 x 8/leg
    Unilateral leg press on assisted dip machine 3 x 85 x 8/leg
    Assisted pistol squats 3 x 55 x 8/leg
    Leg extension 3 x 70 x 8
    Seated leg curl 3 x 70 x 8
    Seated calves 3 x 45 x 15
    Abwheel 3 x 15
    Finished with 20” stationary bike

    Tuesday upper body
    Bench press 4x113x4
    Smith machine floor press 3 x bar+70 x 8
    Wide grip pullups 3 x BW+20 x 5
    Seated Y press 3 x 25s x 8
    Incline DB fly ss reverse DB fly 15s x 12 each, 3 rounds
    Reverse grip bb row 3 x 95 x 8
    Inverted rows 3 x BW x 8
    Leaning DB lateral raise:3 x 15 x 12/side
    Six ways 3 x 5s x 8
    DB French press 3 x 30 x 12
    Concentration curl 3 x 15 x 8/side
    Finished with 20” stationary bike

    Wednesday lower body
    Box squats 3 x 155 x 5
    Sumo deads 10 x 155 x 1 with 30 sec rests
    Walking lunges 3 x 15s x 12/leg
    Reverse hypers 3 x 10 x 8
    Ab wheel 3 x 15
    Donkey calves 3 x 140 x 10
    Finished with 20” stationary bike

    Today was rehab, mobility, and stretching plus 20” stationary bike

    That’s all for now
    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

  9. #7434
    OLYMPIAN Sunnyday's Avatar
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    Friday 9/6 upper body training

    Tim Anderson’s 5 resets, 1-3 min each (head nods, rocking, cross crawls, rolling, bear crawls)
    Followed by Lotsa mobility work, including a bunch of new exercises given to me by a chiro friend.

    Planks:
    3 x 30 sec hold, 30 sec rests

    Pushups:
    3 x BW x 12

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

    Military press machine:
    55 x 8
    70 x 8
    3 x 85 x 8

    Reverse machine flyes:
    3 x 45 x 12

    Reverse grip lat pulldown:
    90 x 8
    3 x 105 x 8

    Lateral raise machine:
    2 x 30 x 8
    30 x 8 drop 20 x 12 drop 10 x 15

    Finished with 20 minutes on the stationary bike
    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

  10. #7435
    OLYMPIAN CHILDOFGOD's Avatar
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    keep it up, young lady
    MY LORD OF LORDS!!!

  11. #7436
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep it up, young lady
    Thanks, COG
    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

  12. #7437
    OLYMPIAN Sunnyday's Avatar
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    Saturday 9/7 lower body

    Tim Anderson’s 5 resets
    Ton of mobility work
    Bunch of prescribed scoliosis exercises

    After over an hour doing all of the above I really wasn’t up for much but I still made it a productive little session

    Capt chair knee raise ss traditional floor crunch:
    15 ss 15, 3 rounds

    unilateral leg press on assisted dip machine:
    1 x 55 x 15/leg
    3 x 70 x 15/leg

    Pistol squats on assisted dip machine:
    3 x 55 x 8/leg

    Unilateral leg extension:
    30 x 8/leg
    30 x 10/leg
    30 x 12/ leg
    30 x 15/leg - Rest paused to get all the reps and turning shades of plaid

    Unilateral seated leg curl:
    30 x 8/leg
    30 x 10/leg
    30 x 12/ leg
    30 x 15/leg - rest pausing to get to 15 and yelling all the way LOL

    Donkey calves:
    3 x 90 x 10

    Finished with 20 minutes on the stationary bike
    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

  13. #7438
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    Sunny, what is you optimum length of workout?

  14. #7439
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, what is you optimum length of workout?

    I prefer 3 to 3.5 hours. That includes mobility work (undoing the effects of the 35 minute commute to the gym), warmup, weights, and 20 minutes of cardio. Plus at least 6 bathroom trips because, well, 3 kids.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  15. #7440
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    So you bring your children to the gym w/ you? If so, what do they do?

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