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Thread: Sunnyday's Training Journal
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09-28-2019, 01:12 PM #7456
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.
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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09-30-2019, 08:11 AM #7457
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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.
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09-30-2019, 10:00 AM #7458
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-30-2019, 11:08 AM #7459
Sunny, no matter how life takes u, u'll do great in life
MY LORD OF LORDS!!!
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09-30-2019, 11:10 AM #74602016 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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09-30-2019, 11:12 AM #7461
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10-02-2019, 04:39 PM #7462
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-02-2019, 05:02 PM #7463
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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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10-02-2019, 05:51 PM #7464
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10-02-2019, 07:02 PM #7465
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.
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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10-02-2019, 07:15 PM #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.
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10-02-2019, 08:13 PM #7467
Last edited by Sunnyday; 10-02-2019 at 08:14 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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10-02-2019, 08:20 PM #7468
Wednesday training update:
My delts are still on fire. Mission accomplished!Last edited by Sunnyday; 10-02-2019 at 08:22 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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10-03-2019, 12:42 AM #7469
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10-03-2019, 01:04 AM #74702016 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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