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  1. #7471
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    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

  2. #7472
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last 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

  3. #7473
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    I was exhausted just reading all that, Sunnyday. That must have been a two-hour session.

  4. #7474
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    I was exhausted just reading all that, Sunnyday. That must have been a two-hour session.
    No, like 90 minutes for weights. If there was a powerlift added up front it would have been close to 3 LOL
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7475
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Curt James View Post
    Awesome, Sunny! Way to go!
    Yeah! What he said!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  6. #7476
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Yeah! What he said!
    Thanks for the encouragement, Alex.
    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

  7. #7477
    OLYMPIAN CHILDOFGOD's Avatar
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    get it girly, u're hittin' it hard
    MY LORD OF LORDS!!!

  8. #7478
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    Quote Originally Posted by CHILDOFGOD View Post
    get it girly, u're hittin' it hard
    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.

  9. #7479
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    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?"
    Thanks, Mike. I actually think “young lady” is more of an insult but she insists these terms are meant as compliments
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #7480
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    Sunnyday, I believe CoG means well & wants to encourage others on the forum.

  11. #7481
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, I believe CoG means well & wants to encourage others on the forum.
    Not questioning her intentions
    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. #7482
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    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. #7483
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last 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

  14. #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.

  15. #7485
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    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.
    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
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    https://granitesupplements.com/ideva...ate.php?id=127

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