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Thread: Sunnyday's Training Journal
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10-13-2019, 05:55 PM #7501
- Join Date
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The end of Waiting for Godot, a play by Samuel Beckett:
Vladimir: Well, shall we go?
Estragon: Yes, let's go.
They do not move.
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10-13-2019, 05:58 PM #75022016 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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10-14-2019, 04:36 PM #7503
Monday 10/14 upper body, back focus
Tim Anderson’s 5 resets
some extra hip and back mobility and stretches per the chiro
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, pull aparts
Planks:
4 x BW x 60 sec hold
Donkey calves:
4 x 180 x 12, up 2 reps/set from last week
Reverse hypers:
4 x 20 x 12, up 2 reps/set from last week
Wide grip pullups:
5 x BW+2.5 x 5
Smith wide grip upright rows:
4 x +40 x 8
Meadows rows:
4 x 45 x 8/side, up 5# from last week
Reverse grip cable rows:
new for me, tried these years ago and too much hip pain but today was ok
4 x 60 x 10
1-arm DB rows:
4 x 45 x 8/side, up 5# from last week
Decline DB pullovers:
4 x 45 x 8
Finished with 20 minutes on the elliptical and bumped it up another level of resistance which is a good sign. Calorie burn for my 115-ish size body is 200, still not a lot compared to others but I’ll take it - so far very low pain (at most 2/10) and negligible numbness and tingling in the right lower half. The last time I used the elliptical years ago it was 6-8/10 for pain, crazy numbness/tingling, running crooked as can be, and willing myself through 20-40 minutes. So yeah I’ll take today as a win.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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10-14-2019, 06:23 PM #7504
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10-14-2019, 07:24 PM #7505
Agreed!
Weights almost always feel good to some degree. Cardio on a machine, not so much. I’d be rejoicing if cardio on a machine ever felt good!
I used to be a runner and loved running outside. I miss it terribly but I absolutely cannot run, not even a single step. Last time I ran was errrrr...2012 or 2013? I keep hoping my arthritis will reverse enough that I could trail run again. One can hope.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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10-14-2019, 08:48 PM #7506
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Stephen Hawking once said, "I do not dwell on what I cannot do. I think about what I can do."
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10-15-2019, 04:20 PM #7507
Tuesday 10/15 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 12 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 12
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 12
Hack squats:
4 x sled x 8/leg
just to parallel, maybe a little lower
Unilateral 45-degree leg press:
4 x sled x 10/leg slow controlled quality reps
4 x 1pps x 10/leg
Adductors:
4 x 50 x 10
Abductors:
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
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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10-16-2019, 09:09 AM #7508
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10-24-2019, 05:28 PM #7509
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Thomas DeLauer has a ton of research indicating the mental & emotional benefits of exercise.
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10-24-2019, 06:59 PM #7510
Thanks Mike
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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10-24-2019, 07:03 PM #7511
Wednesday 10/16 chest & shoulders & other upper body stuff
Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
Hip mobility suff
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, band pull aparts
Donkey calves:
4 x 180 x 12
Neutral grip pullups:
5 x BW+2.5 x 5 - added another set from last week
Reverse hypers:
4 x 20 x 12
Planks:
4 x BW x 60 sec hold
Over & back presses:
4 x 30 x 12
Military press machine:
4 x 55 x 8
Incline press:
55 x 8
70 x 8
85 x 8
100 x 8
115 x 8
Incline DB fly:
4 x 20s x 10
Smith floor press:
4 x +50 x 12 with slow negative and pause at bottom
Front plate raise:
4 x 20 (2 dimes, hands through slots) x 12
Machine lateral raise:
4 x 30 x 8
Reverse machine fly (bent over on lateral raise machine):
4 x 30 x 8
FST-7 Supine cable lateral raise, lying on low cable bench
7 x 20 x 8-12 with 30 sec between sets
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 10-24-2019 at 07:04 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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10-24-2019, 07:08 PM #7512
Thursday 10/17 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 12 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 12 - up 2 reps from last week
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 12
Lying leg curl:
2 x 20 x 12
4 x 30 x 12
Unilateral 45-deg leg press:
Same machine as last week with the split platform so I can really isolate each leg
sled x 10/leg
25 x 10/leg
3 x 1 plate x 12/leg - all sets slow controlled quality reps
DB plie squats:
10 x 10
20 x 10
30 x 10
40 x 10
2 x 50 10
Leg extension:
4 x 55 x 12
DB RDLs:
4 x 25s x 12
FST-7 Seated leg curl:
7 x 55 x 10, 30 sec between sets - up 5# from last week
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 10-24-2019 at 07:09 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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10-24-2019, 07:15 PM #7513
Friday 10/18 upper body, 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
Planks:
4 x 60 sec hold
Reverse hypers:
4 x 20 x 12
Donkey calves:
4 x 180 x 12
Tibialis machine:
4 x 5 x 10/leg
A little shoulder touch up:
Front bb raise: 4 x 20 x 15
Lateral raise machine: 4 x 10 x 15
DB reverse fly: 4 x 10s x 15
Reverse grip pullups:
5 x BW+2.5# x 5 - added a set from last week
A little touchup for the lats
Straight arm pulldowns:
4 x 45 x 15
DB hammer curl, sitting backwards against lat pulldown:
I saw John Meadows do this variation and gave it a try. LOVED IT!! Highly recommend!
4 x 10s x 12
Spider curl:
4 x 30 x 10
Incline DB curl:
palms up eccentric, palms down concentric
4 x 15s x 8
FST-7 machine preacher curl:
7 x 35 x 10, 30 sec between sets
Rope pressdown:
4 x 40 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 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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10-24-2019, 07:22 PM #7514
Saturday 10/19 legs, focus on glutes
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Hip circle walks:
4 x 12 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 12
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 12
Lying leg curl:
2 x 20 x 12
4 x 30 x 12
Unilateral 45-deg leg press:
Same machine with the split platform so I can really isolate each leg
sled x 10/leg
25 x 10/leg
4 x 1 plate x 10/leg - all sets slow controlled quality reps
Bulgarians:
4 x BW x 10/leg, still working on trying not to rely on my back leg to do the work but it’s rough and even rougher than usual this time
Leg extension:
4 x 30 x 15
DB RDLs:
4 x 25s x 12
Shoulders elevated hip thrusts:
4 x BW x 12
Machine kickbacks:
4 x 20 x 12/leg
Banded (heavy) glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant
Several bilateral banded glute thangs:
I’ve seen some WBFF bikini Pros do these regularly with great results so I threw them in
Grasshoppers (prone bilateral leg lift 4 x 15
Leg swivels (think quadruped leg lift straight back, rotate foot & swivel out to side, touch floor then reverse movement)
Glute bridge 1-1/2s 4 x 15
Jump lunges (assisted):
4 x BW x 8/leg
Step ups:
1 x BW x 50/leg
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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10-24-2019, 07:23 PM #7515
Ok, so now that I’m caught up on last week here’s what went down this week
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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