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Thread: Sunnyday's Training Journal
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10-04-2019, 09:55 PM #7471
Thursday 10/3 legs, focus on hammies
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Hip circle walks:
4 x 10 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 8
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 10
Lying leg curl:
2 x 20 x 12
4 x 30 x 12
Unilateral 45-deg leg press:
The platform is split on this machine so you really can have independent movement between legs which is cool
5 x sled x 10/leg slow controlled quality reps
1 x sled to failure with right (30) then rest paused with the left to get the reps
first time in probably 3 years doing a legit leg press AIEEEE
Did these unilateral so my right leg wouldn’t take over as it does for every lower body movement because pain on the left and in the low back limits me
So yeah, Exile has 5 or 6 different leg press machines so I decided to give the single leg one a try
Left hip and back extremely painful with this movement if I go all the way back so I’m barely glancing parallel, which is why I stopped doing it but I thought just the empty sled with slow negative and rest pause to get the same number of reps that I get with the right might work. This is going to take some experimenting
Bulgarians:
4 x BW x 10/leg
Leg extension:
4 x 50 x 10
DB split stance RDLs:
10s x 10/leg
15s x 10/leg
20s x 10/leg
25s x 10/leg
30s x 10/leg
Adductors:
4 x 20 x 10
Abductors:
4 x 20 x 10
Cable standing leg curl:
4 x 10 x 10/leg
Walking lunges:
4 x BW x 12/leg
FST-7 Seated leg curl:
7 x 50 x 10, 30 sec between sets
Finished with 20 minutes on the elliptical2016 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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10-04-2019, 10:12 PM #7472
Friday 10/4 upper body with arm focus
Tim Anderson’s 5 resets
Nick Tumminello’s upper body warmup
Chiro prescribed stuff
Banded face pulls, over & back stretch, pull aparts, straight arm pulldowns
Revetse hypers:
4 x 20 x 10
Donkey calves:
4 x 90 x 15
Tibialis:
4 x 30/leg
A little shoulder touch up:
Front DB raise: 4 x 5s x 15
Lateral raise machine: 4 x 20 x 15
Bent over rear delts on lateral raise machine: 4 x 20 x 15
Fromt planks:
4 x 60 sec hold
Reverse grip pullups:
3 x BW+2.5# x 5
Rope hammer curl:
20 x 10
30 x 10
4 x 40 x 10
Standing bb curl:
4 x 30 x 10
Spider curl:
4 x 30 x 10
FST-7 Incline DB curl:
7 x 15s x 10, 30 sec between sets
Rope pressdown:
2 x 20 x 12
4 x 30 x 12
DB French press:
4 x 30 x 10
CG pushups:
4 x BW x 12
FST-7 tricep press machine:
7 x 70 x 10, 30 sec between sets
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 10-04-2019 at 10:15 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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10-05-2019, 02:10 AM #7473
- Join Date
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I was exhausted just reading all that, Sunnyday. That must have been a two-hour session.
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10-05-2019, 08:15 PM #74742016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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10-06-2019, 04:32 AM #7475
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10-06-2019, 10:41 AM #74762016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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10-07-2019, 10:43 AM #7477
get it girly, u're hittin' it hard
MY LORD OF LORDS!!!
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10-07-2019, 10:57 AM #7478
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CoG, "girly" is insulting when used as a modifier ("girly men"--Arnold). As a noun, as you used it, it is not insulting.
adjective
adjective: girly; adjective: girlie
- 1.
derogatory
characteristic of or appropriate to a girl or young woman.
"girly pink paper" - 2.
depicting or featuring nude or partially nude young women in erotic poses.
"girlie magazines"
noun informal
noun: girlie; plural noun: girlies; noun: girly
- a girl or young woman (often used as a term of address).
- "what's your name, girlie?"
Last edited by hifrommike65; 10-07-2019 at 11:00 AM.
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10-07-2019, 12:32 PM #74792016 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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10-07-2019, 12:46 PM #7480
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Sunnyday, I believe CoG means well & wants to encourage others on the forum.
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10-07-2019, 01:10 PM #74812016 RX Member of the Year & March 2015 Member of the Month
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10-07-2019, 04:55 PM #7482
Monday 10/7 upper body, back focus
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 180 x 10, up 2 reps/set from last week
Wide grip pullups:
5 x BW+2.5 x 5
Reverse hypers:
4 x 20 x 10
Planks:
4 x BW x 60 sec hold
Smith wide grip upright rows:
4 x +40 x 8
Wide grip pullups:
5 x BW+2.5 x 5
Meadows rows:
4 x 40 x 8/side
Reverse grip seated rows:
4 x 50 x 8
1-arm DB rows:
4 x 40 x 8/side
Decline DB pullovers:
7 x 40 x 8, 30 sec between sets
Finished with 20 minutes on the elliptical2016 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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10-08-2019, 04:13 PM #7483
Tuesday 10/8 legs, focus on quads
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Hip circle walks:
4 x 10 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 8
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 10
Hack squats:
4 x sled x 8/leg
not much - just to parallel, maybe a little lower - and the left foot, hip, and the low back didn’t like it much toward the end of a set but I think I could manage. It wasn’t horrible and the hip DOES need to move somewhat. Time will tell
Unilateral 45-deg leg press:
Same one I used last week. The platform is split on this machine so you really can have independent movement between legs which is cool
2 x sled x 10/leg slow controlled quality reps
4 x 1pps x 10/leg - the right leg is like ho hum but the left leg is like WHOA!! Doesn’t appear to bother the low back. Hip is meh with pain (manageable), biggest complaint is the sharp plantar fasciitis pain going through my foot like a spear but even that is manageable. Fingers crossed I can keep this in
Sissy squats:
4 x BW x 10 - bothers my right knee. Jury is still out on this one
Adductors:
4 x 50 x 10
Abductors:
4 x 50 x 10
Seated leg curl:
4 x 50 x 10
Walking lunges:
4 x BW x 12/leg - actually did pretty well on these, which is rare these days. I’ll take it!
Step-ups:
1 x BW+10s x 50/leg without stopping
FST-7 Leg extension:
7 x 55 x 10, 30 sec between sets EEEEEEEEEEEEEE!!
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 10-08-2019 at 04:14 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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10-08-2019, 07:01 PM #7484
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4 x 1pps x 10/leg - the right leg is like ho hum but the left leg is like WHOA!! Doesn’t appear to bother the low back. Hip is meh with pain (manageable), biggest complaint is the sharp plantar fasciitis pain going through my foot like a spear but even that is manageable. Fingers crossed I can keep this in.
There's pain & then there's PAIN. Hope you're okay, Sunnyday.
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10-08-2019, 08:11 PM #7485
Yes, Mike. I appreciate your concern. Understand I have been in excruciating chronic pain for literally DECADES.
So depending on site, type, and intensity of said pain all get factored into the leg training equation. A bone-on-bone load bearing joint is bound to be painful much of the time, especially when the joint in question has only a few degrees of internal rotation (normal would be about 30 degrees). The joint NEEDS to be moved to prevent it from freezing up, and the muscles need to be worked as much as reasonably tolerated or they won’t be strong enough to bear the load being put on them (my body weight) - those are hard facts.
One could say “be careful” but really, walking across the room or parking lot or down a flight of stairs hurts far worse and are movements that I am much less adept with than any leg press or hack squat or walking lunge ever could. Gym movements also have the bonus of stopping as soon as the pain becomes unbearable. Walking down a flight of stairs or across the parking lot to get a child to an appointment, not so much.Last edited by Sunnyday; 10-08-2019 at 08:15 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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