Sunnyday's Training Journal

[Sunnyday]

Monday 10/21 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

Calf tri-set, 4 rounds...
Donkey calves 200 x 8
Seated calves 50 x 10
Tibialis 10 x 12

Reverse hypers:
4 x 40 x 8 - up 20# from last week

Wide grip pullups:
3 x BW+5 x 5 - up 2.5# from last week

Smith wide grip upright rows:
4 x +40 x 10 - up 2 reps from last week

Meadows rows:
4 x 45 x 10/side, up 2 reps from last week

Reverse grip cable rows:
new last week, really like
4 x 70 x 10

1-arm DB rows:
4 x 45 x 10/side, up 2 reps from last week

Decline DB pullovers:
4 x 45 x 10, up 2 reps from last week

Finished with 20 minutes on the elliptical and bumped it up another level of resistance.
Still wearing a trochanter belt (to stabilize the pelvis) every cardio session and it seems to help a lot

[Sunnyday]

Tuesday 10/22 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 15 each direction

Hanging knee raise ss floor crunch:
+5 (holding DB between feet) x 15 ss 15 (4 rounds)

Calves tri set (4 rounds)...
Donkey calves 200 x 8
Seated calves 50 x 10
Tibialis 10 x 8

Reverse hypers:
4 x 40 x 8

Unilateral 45-degree leg press:
2 x sled x 12/leg slow controlled quality reps
4 x 1pps x 12/leg

Hack squats:
4 x sled x 8
just to parallel, maybe a little lower

Air squats:
4 x BW x 10 reg speed then 10 3-count hold at bottom

Walking lunges:
4 x BW x 12/leg

Reverse lunges:
4 x BW x 12/leg - doing these all on one side then switch

Step-ups:
1 x BW+10s x 50/leg without stopping

FST-7 Leg extension:
7 x 60 x 10, 30 sec between sets - up 5# from last week

Finished with 20 minutes on the elliptical

[Sunnyday]

Wednesday 10/23 upper body, chest & shoulders focus

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

Calves tri-set (4 rounds)
Donkey calves 200 x 8
Seated calves 50 x 10
Tibialis 10 x 12

Wide grip pullups:
3 x BW+5 x 5 - up 2.5# from last week

Reverse hypers:
4 x 40 x 8

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

Incline DB fly:
4 x 20s x 12

Smith floor press:
2 x +50 x 10 with slow negative and pause at bottom
4 x +60 x 10 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 elliptical

[Sunnyday]

Thursday 10/24 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 15 each direction

Hanging knee raise ss floor crunch:
5 (holding DB between feet) x 15 ss 15 (4 rounds)

Calves tri-set (4 rounds)...
Donkey calves 200 X 8
Seated calves 50 x 10
Tibialis 10 x 12

Reverse hypers:
4 x 40 x 8

DB Lying leg curl:
2 x 15 x 12
4 x 25 x 12

Unilateral 45-deg leg press:
Same machine as last week with the split platform so I can really isolate each leg
2 x sled x 12/leg
4 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
50 x 10

Leg extension:
4 x 60 x 10

DB RDLs:
4 x 25s x 12

Walking lunges:
4 x BW x 12/leg

FST-7 Seated leg curl:
7 x 60 x 10, 30 sec between sets - up 5# from last week

Finished with 20 minutes on the elliptical

[Sunnyday]

Friday 10/25 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 40 x 8

Calves tri-set (4 rounds)
Donkey calves 200 x 8
Seated calves 50 x 10
Tibialis 10 x 12

A little shoulder touch up:
Front bb raise: 4 x 20 x 15
Lateral raise machine: 4 x 20 x 15
Reverse fly on pec fly, overhand: 4 x 35 x 15

Reverse grip pullups:
3 x BW+5# x 5 - up 2.5# from last week

A little touchup for the lats
Straight arm pulldowns:
4 x 50 x 15

DB hammer curl, sitting backwards against lat pulldown:
4 x 10s x 12

Spider curl:
4 x 30 x 10

Incline DB curl:
palms up eccentric, palms down concentric
4 x 10s x 12

FST-7 machine preacher curl:
7 x 35 x 10, 30 sec between sets

Rope pressdown:
4 x 50 x 12 - up 10# from last week

DB French press:
4 x 35 x 8 - up 5# from last week

Tricep press machine:
4 x 85 x 10

CG pushups:
4 x BW x 12

FST-7 skulls:
7 x 35 x 12, 30 sec between sets

Finished with 20 minutes on the elliptical

[Sunnyday]

Saturday 10/26 legs, focus on glutes

Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work

Abs/low reverse hypers tri-set (4 rounds):
Hanging knee raise +5 x 15
Floor crunch BW x 15
Reverse hypers 40 x 8

Calves tri-set (4 rounds):
Donkey calves 200 x 8
Seated calves 50 x 10
Tibialis 10 x 12

Hip circle walks:
4 x 12 each direction

Banded squats:
4 x BW x 10 followed by 10 3-count pulses

******New leg/glute routine that I borrowed from WBFF Pro Lauren Simpson. ****
If you look through it you’ll see a bilateral movement superset with a unilateral movement, hitting different angles each superset. Thought this looked interesting and and well rounded and OOOOO it did not disappoint! On the surface it doesn’t look like much but it sneaks up on you. Quite honestly the sweatiest weight training session I have done in YEARS! I’ll be keeping this in for a while for sure, upping the weights week to week. It has a really nice flow for a Saturday to finish out the gym week.

Done right (aka heavy no sandbagging) and you’ll able to justify napping on the sofa the rest of Saturday plus a well earned lazy Sunday!

Superset 1 (4 rounds):
Banded reverse pull throughs - 30 x 12
Banded kickbacks - 15/leg

Superset 2 (4 rounds):
Reverse hacks - sled x 12
Unilateral leg press - 1 plate x 12

Superset 3 (4 rounds):
Smith machine step ups +50 x 10/leg
RDL pulses holding plates in hands - 25s x 20

Superset 4 (4 rounds):
Kneeling leg curl - sled x 10/leg
DB lying leg curl - 25 x 12

Sweating profusely before I even touched the elliptical LOL. That is very rare for me.

Finished with 20 minutes on the elliptical

[Sunnyday]

Monday 10/28 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 ss reverse hypers (4 rounds):
BW x 60 sec hold ss 40 x 10

Calf tri-set (4 rounds):
Donkey calves 200 x 10
Seated calves 50 x 12
Tibialis 10 x 15

Wide grip pullups:
4 x BW+5 x 5 - added another set from last week

Inverted rows:
4 x BW x 8

Because Saturday went so well and was a nice change of pace, I decided to superset the rest of today. Still trying to work out the logistical bugs but I think I am keeping supersets for back day for a while.

Superset 1 (4 rounds):
Smith wide grip upright rows +40 x 12
Meadows rows 40 x 12/side

Superset 2 (4 rounds):
Reverse grip cable rows 65 x 12
Straight arm pulldowns 65 x 12

Superset 3 (4 rounds):
1-arm DB rows 30 x 12/side
Decline plate pullovers 25 x 12

Finished with 20 minutes on the elliptical

[Sunnyday]

Tuesday 10/29 legs, focus on quads

Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work

Core tri-set (4 rounds):
Hanging knee raise +10 x 15
Floor crunch BW x 15
Reverse hypers 40 x 10

Calves tri set (4 rounds):
Donkey calves 200 x 10
Seated calves 50 x 12
Tibialis 10 x 15

Superset 1 (4 rounds):
Banded 3-count squats - BW x 20
Banded kickbacks - BW x 15/leg

Superset 2 (4 rounds):
Hack squats - sled x 12
Unilateral 45-degree leg press 1 plate x 12/leg

Superset 3 (4 rounds):
Sissy squats - BW x 12
Lunges - BW x 12/leg

Superset 4 (4 rounds):
FreeMotion squat 95 x 12
Pistol squats (assisted) - BW x 10/leg

Finisher:
FST-7 Leg extension - 7 x 65 x 10, 30 sec between sets - up 5# from last week

Ended with 20 minutes on the elliptical

[CHILDOFGOD]

looks like u're havin' great workouts, young lady, keep it up

[Sunnyday]

Wednesday 10/30 upper body, chest & shoulders focus

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

Calves tri-set (4 rounds)
Donkey calves 200 x 10
Seated calves 50 x 12
Tibialis 10 x 15

Core superset (4 rounds):
Planks - BW x 60 sec hold
Reverse hypers - 40 x 10

Wide grip pullups:
4 x BW+5 x 5 - up a set from last week

Over & back presses:
4 x 45 x 12

Smith floor press:
2 x +50 x 12 with slow negative and pause at bottom
4 x +60 x 12 with slow negative and pause at bottom

Incline press:
55 x 8
70 x 8
85 x 8
100 x 8
115 x 8

Incline DB fly:
4 x 20s x 12

Seated Y press:
4 x 20s x 8

Front BB raise:
4 x 35 x 10

Machine lateral raise:
4 x 30 x 12

Reverse machine fly (bent over on lateral raise machine):
4 x 30 x 12

FST-7 six ways (yeah, crazy I know lol):
7 x 5s x 8, 30-45 sec between sets

Finished with 20 minutes on the elliptical

[Sunnyday]

looks like u're havin' great workouts, young lady, keep it up

Yeah they’re going very well. I’m sad that there isn’t a single powerlift but nothing I can do about that Hopefully my body will cooperate enough so I can at least get back to benching and deadlifting.

[Sunnyday]

Thursday 10/31 legs, focus on hammies

Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work

I’m really liking the lower body bilateral-unilateral superset theme so I changed things up to fit the other 2 training days

Abs superset (4 rounds):
Hanging knee raise ss floor crunch:
5 (holding DB between feet) x 15 ss 15 (4 rounds)

Calves tri-set (4 rounds):
Donkey calves 200 X 10
Seated calves 50 x 12
Tibialis 10 x 15

Back superset (4 rounds):
Hypers - 25 x 10
Reverse hypers - 40 x 10

Superset 1 (4 rounds):
Banded 3-count squats - BW x 15
Banded kickbacks - 15/leg

Superset 2 (4 rounds):
Unilateral 45-deg leg press - 1 plate x 12/leg
Toes elevated SLDLs - 35 x 12

Superset 3 (4 rounds):
Smith duck squats - +50 x 10
Reverse lunges - BW x 12/leg

Superset 4 (4 rounds):
Nordics - BW x 10
Walking lunges- BW x 12/leg

FST-7 Seated leg curl:
7 x 60 x 12, 30 sec between sets

Finished with 20 minutes on the elliptical

[Sunnyday]

Friday 11/1 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

Core superset (4 rounds):
Planks - BW x 60 sec hold
Hypers - 10 x 10
Reverse hypers - 40 x 10

Calves tri-set (4 rounds)
Donkey calves 200 x 10
Seated calves 50 x 12
Tibialis 10 x 15

A little shoulder touch up:
Front bb raise: 4 x 20 x 15
Lateral raise machine: 4 x 20 x 15
Rev fly on pec fly machine, overhand - 35 x 15

Neutral grip pullups:
4 x BW+5# x 5 - up another set from last week

A little back touchup
Straight arm pulldowns 4 x 50 x 15
Face pulls 4 x 50 x 15

DB hammer curl, sitting backwards against lat pulldown:
4 x 15s x 8

Spider curl:
4 x 35 x 12

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 50 x 12

DB French press:
4 x 35 x 10 - up 2 reps from last week

Tricep press machine:
4 x 85 x 12 - up 2 reps from last week

CG pushups:
4 x BW x 15 - up 3 reps from last week

FST-7 skulls:
7 x 45 x 8, 30 sec between sets, up 10# from last week

Finished with 20 minutes on the elliptical, up another resistance level so now I’m at L10 woo hoo

[Sunnyday]

Saturday 11/2 legs, focus on glutes

Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work

Abs (4 rounds):
Hanging knee raise +15 x 15
Floor crunch BW x 15

Calves tri-set (4 rounds):
Donkey calves 200 x 10
Seated calves 50 x 12
Tibialis 10 x 15

Thighs pre-exhaust (4 rounds):
Leg extension 70 x 15
Seated leg curl 50 x 15
Adductors 50 x 15
Abductors 30 x 15

Superset 1 (4 rounds):
Banded reverse pull throughs - 50 x 12
Banded kickbacks - 15/leg

Superset 2 (4 rounds):
Unilateral leg press - 1 plate x 12/leg
3-count banded squats- BW x 12

Superset 3 (4 rounds):
Smith machine step ups +50 x 10/leg
RDL pulses holding plates in hands - 25s x 20

Superset 4 (4 rounds):
Banded donkey kicks 15/leg
Shoulders elevated banded hip thrusts BW x 20

Finished with 20 minutes on the elliptical

[CHILDOFGOD]

Yeah they’re going very well. I’m sad that there isn’t a single powerlift but nothing I can do about that Hopefully my body will cooperate enough so I can at least get back to benching and deadlifting.

i'm sure it will and when it does, u'll be much stronger and better at it