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  1. #7456
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Sorry to hear you're depressed about your training. I can relate to it all too well and know that I must keep doing it or I will end up in a worse state of mind and physical being.

    Hang in there Sunny, the ride doesn't get any less bumpy while growing older.
    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, I had to retire early due to circumstances at my place of employment & it was hard on me. But I am moving forward, & have a bunch of new projects to keep my mind & time occupied, & am starting to get excited about life again. You have a great many things to contribute to the world, & when one thing goes down another one pops up. Stay hungry. & that goes for you too, Mac.

    Thanks guys, I do appreciate it.

    I have many irons in the fire to keep me busy, which is obviously a good thing. Lots of good (and new) things on the horizon, another good thing. What I do need to find is something new to compete in so I don’t drive everyone around me crazy trying to compete against them lol. Don’t know what that is just yet.
    Last edited by Sunnyday; 09-28-2019 at 01:13 PM.
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  2. #7457
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    Quote Originally Posted by Sunnyday View Post
    I have many irons in the fire to keep me busy, which is obviously a good thing. Lots of good (and new) things on the horizon, another good thing. What I do need to find is something new to compete in so I don’t drive everyone around me crazy trying to compete against them lol. Don’t know what that is just yet.
    Sounds like you are competitive by nature or inclination, Sunnyday. How about competing against your personal best in any chosen endeavor?

    When I was feeling overwhelmed & unable to move forward w/ my dissertation, I finally looked at myself in the mirror & said: It doesn't matter if you finish this dissertation. Your family & friends will still love & support you, & you will find your niche in life. Six months later, I was finished. I think that moment of truth helped me do it.
    Last edited by hifrommike65; 09-30-2019 at 08:13 AM.

  3. #7458
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sounds like you are competitive by nature or inclination, Sunnyday. How about competing against your personal best in any chosen endeavor?

    When I was feeling overwhelmed & unable to move forward w/ my dissertation, I finally looked at myself in the mirror & said: It doesn't matter if you finish this dissertation. Your family & friends will still love & support you, & you will find your niche in life. Six months later, I was finished. I think that moment of truth helped me do it.

    Yes, I was born to compete in something athletic. That’s the problem. If I don’t have something to direct that attention I’ll drive myself and my household nuts. It’s how I got into competitive bodybuilding in the first place: my hip and back got so painful I couldn’t run (or walk) anymore. I was a competitive runner from age 12 to age 42. When cardio to the point of getting stage lean and holding poses for extended periods of time were no longer possible, I took up powerlifting. Now that seems to be impossible. Training legs at all is an ongoing challenge and I still haven’t found the right combination of exercises or split. What I do know is I don’t like being in this slump.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7459
    OLYMPIAN CHILDOFGOD's Avatar
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    Sunny, no matter how life takes u, u'll do great in life
    MY LORD OF LORDS!!!

  5. #7460
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    Sunny, no matter how life takes u, u'll do great in life
    Thanks, COG
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  6. #7461
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG
    :
    MY LORD OF LORDS!!!

  7. #7462
    OLYMPIAN Sunnyday's Avatar
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    Mkay peeps. So I started a new hypertrophy block. It isn’t a published program as those have never really worked for my chronic issues. If I had to give this training style a name it would be “mountain dog up chucking the bar and take a FaST-7 crap at the finish line”
    Translation: mountaindog volume and intensity that makes raising the bar look like Sesame Street add in a little DC just short of crapping a kidney to keep things interesting and finish each session with a little FST-7 for good measure. Not really but it sure does sound fun when I put it that way. LOL

    The split:
    Monday upper body, back focus
    Tuesday lower body, quads focus
    Wednesday upper body, chest & shoulders focus
    Thursday lower body, hammies focus
    Friday upper body, arms focus
    Saturday lower body, glutes focus

    Cardio
    currently 20 minutes every post training
    Finally got off the stationary bike (hip couldn’t take that range of flexion but at the time the back and torqued pelvis couldn’t handle the elliptical). So I had to get creative and I tried wearing a trochanter belt during cardio sessions and that has worked out pretty well. I also wear the trochanter belt when I drive

    I’m just starting out this week after several years of powerlifting with tons of accessories (but still much less volume than what I used to do).. So for now things are still pretty normal (for me). If you’re familiar with John Meadows‘ style, he starts out pretty basic but each week the volume builds for about 4 weeks, then 4 weeks of mad volume, and finally he kicks up the intensity for 4 weeks. It’s pretty nuts but that style served me well when I competed.

    So let’s get this party started, shall we?
    Last edited by Sunnyday; 10-02-2019 at 04:40 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7463
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 10/2 chest & shoulders & other upper body thangs

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls) plus a little extra hip and back stuff to undo the effects of the 35 minute drive
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Donkey calves:
    4 x 90 x 15

    Neutral grip pullups:
    3 x BW+2.5 x 5

    Reverse hypers:
    4 x 20 x 10

    Planks:
    4 x BW x 60 sec hold

    Over & back presses:
    2 x 20 x 12
    4 x 30 x 12

    Military press machine:
    4 x 45 x 10

    Incline bb press:
    bar x 8
    70 x 8
    85 x 8
    100 x 8
    85 x 10
    70 x 12
    55 x 15

    Incline DB fly:
    4 x 15s x 12

    Smith floor press:
    4 x +50 x 10 with slow negative and pause at bottom

    Front plate raise:
    4 x 20 (2 dimes, hands through slots) x 10

    Machine lateral raise:
    4 x 20 x 12

    Reverse DB fly:
    4 x 15s x 12

    FST-7 Supine cable lateral raise, lying on low cable bench
    (you can see this on Shanique Grant’s Instagram page)
    7 x 20 x 12 with 30 sec between sets
    ^^if you have never tried cable laterals while lying down I highly recommend!! It is BOMB!!! You cannot cheat and use body English as with standing or seated laterals!

    Finished with 20 minutes on the elliptical. Still a little limpy on the left and favoring the right but it is what it is. I’m thankful I can even DO cardio at this point.
    Last edited by Sunnyday; 10-02-2019 at 05:03 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7464
    Administrator Mac's Avatar
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    Sounds like a great plan Sunny!

  10. #7465
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post


    Sounds like a great plan Sunny!
    Hi Mac! Thanks! Yeah I’m pretty amped about this plan and where it brings me over the next 8-12 weeks. i’m also keeping diet pretty tight from now until Thanksgiving. I’ll take a short break for the holiday then depending on how I’m looking and feeling I might take an extra 4-5 week run to the end of the year.
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  11. #7466
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    To quote a fave show of mine, "Reinvent yourself. I really want to do that."

    You're doing that, Sunnyday.

  12. #7467
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    To quote a fave show of mine, "Reinvent yourself. I really want to do that."

    You're doing that, Sunnyday.
    More like returning to my roots. But I get what you mean, Mike.

    Look back at my 2011-2013 training and you’ll see mountaindog-esque training with all the other stuff like doggcrapp, rest paused sets, triple dropsets, and FST-7 finishers
    Last edited by Sunnyday; 10-02-2019 at 08:14 PM.
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  13. #7468
    OLYMPIAN Sunnyday's Avatar
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    Wednesday training update:

    My delts are still on fire. Mission accomplished!
    Last edited by Sunnyday; 10-02-2019 at 08:22 PM.
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  14. #7469
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wednesday training update:

    My delts are still on fire. Mission accomplished!
    Awesome, Sunny! Way to go!

  15. #7470
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Awesome, Sunny! Way to go!
    Awww! Thanks, Curt! I still miss my powerlifts but this week has reminded me how much I have missed freak level volume.

    Cross your fingers that I can cook up something substantial for legs tomorrow
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