Sunnyday's Training Journal [Archive]

Sunnyday

11-16-2010, 02:37 PM

Hi Everyone,

I've been hanging out on this site long enough I figured it was high time I make myself known and started a training journal.

About me: I'm a 42-year-old mom of 3, ages 10, 3, and 2. I'm a chemist by training but haven't worked since the birth of my second child. I've always loved the gym, but it's only in the last few years of marital bliss that funds have been available for a gym membership. I've always eaten pretty clean, but I never paid enough attention to my macros to realize the reason I wasn't making the gains I wanted in the gym: insufficient protein! I met a trainer at my gym who has helped me revamp my nutrition and I've been eating roughly 50% p, 20% c, 30% f pretty consistently over the last 6 months. I eat one or two cheat meals per week. I've been encouraged by two of the trainers in my gym to try competition, and I would LOVE to get my body competition-worthy (figure), but right now there are two things limiting me: time and MONEY. So for now, I'll call this my indefinite off-season and see what gains I can make. Any words of wisdom and/or encouragement are greatly appreciated!

Training Split. I mentioned I'm limited on time, so I try to spread things out over a 5- or 6-day training split.

Monday - back
Tuesday - chest & calves
Wednesday - legs
Thursday - shoulders
Friday - abs
Saturday - arms

GirlyMuscle

11-16-2010, 02:38 PM

Welcome, Sunny!

musclegoddess65

11-16-2010, 02:43 PM

Welcome.... following!

musclegoddess65

11-16-2010, 02:44 PM

just curious where abouts in Maryland... the shore side of the Bay Bridge???

Sunnyday

11-16-2010, 02:44 PM

Yesterday was back day:

Close grip rows: 62.5 x 15, 75 x 15, 100 x 8 (drop set & worked back down the stack)
Close grip pulldowns: 60 x 15, 70 x 15, 80 x 12
Underhand rows: 62.5 x 15, 75 x 15, 100 x 11
Assisted chins (underhand): 50 x 15, 50 x 15, 40 x 12
Overhand rows: 62.5 x 15, 75 x 15, 100 x 12
Assisted chins (overhand, wide grip): 50 x 15, 40 x 12, 40 x 12
Hyperextensions: 10# plate x 15, 25# plate x 15, 25# plate x 15

Cardio: 30 min, moderate-low intensity

musclegoddess65

11-16-2010, 02:45 PM

Back and shoulders my favs to train!

Sunnyday

11-16-2010, 02:46 PM

Thanks for the welcome, ladies!

Musclegoddess65, I'm pretty far from the Bay Bridge. Closer to the Delaware border, about 30 min south of the Delaware Memorial Bridge.

Suzanne

11-16-2010, 02:50 PM

Welcome!

Sunnyday

11-16-2010, 02:55 PM

Today was chest/calves

Incline press: 25 x 15, 37.5 x 15, 50 x 12, 62.5 x 4...dropset down the stack
Seated flyes: 37.5 x 15, 50 x 15, 62.5 x 12, 75 x 6...dropset down the stack

anybody get the feeling I LOVE DROPSETS!?

continuing...

Seated press: 50 x 15, 60 x 15, 70 x 13, 80 x 11
Incline flyes: 10 x 15, 12 x 15, 15 x 12

Standing calves: pr.25s x 15, pr.35s x 15, pr. 45s x 15, pr.45s + pr.25s x 13 (not bad for little 5'2" 110-lb. me!)
Seated calves: pr.10s x 15, pr. 25s x 15, pr.35s x 12, pr.35s + pr.10 x 6, then stripped off the 10s & did the pr. of 35s x 6

Finished with 20 min of high-intensity intervals on the elliptical, sprinting about every 3rd minute

musclegoddess65

11-16-2010, 02:57 PM

Thanks for the welcome, ladies!

Musclegoddess65, I'm pretty far from the Bay Bridge. Closer to the Delaware border, about 30 min south of the Delaware Memorial Bridge.

I was in Laurel DE/Salisbury MD area for over 20 yrs...

Ocean City MD baby.... SEACRETS! where I hope girlymuscle and I can venture to this summer less she goes to OZ...

Sunnyday

11-16-2010, 02:58 PM

Welcome!

Thanks, Suzanne!

I loved following your training thread leading up to your contest. Your avi is by far the BEST of your pics! I cracked up at your burger cheat meal @ In & Out. We have Five Guys here, which I understand is a close second. :)

Sunnyday

11-16-2010, 03:03 PM

I was in Laurel DE/Salisbury MD area for over 20 yrs...

Ocean City MD baby.... SEACRETS! where I hope girlymuscle and I can venture to this summer less she goes to OZ...

Wow, I've been in MD about that long but for some really odd reason, I haven't made it out to OC yet. Maybe it's because my husband hates sand: too many years stationed in the Middle East, I guess. Now that my littlest is 2, I think I will need to take the kiddos and leave the hubby behind. Plus now I have no excuses that I need to hide my post-preggo body behind a lot of fabric!

musclegoddess65

11-16-2010, 03:38 PM

I can see his hatered of sand... but man the beach is so relaxing to me...

Well if GM and I can plan a trip there this summer... we'll keep ya posted....

Sunnyday

11-16-2010, 05:15 PM

Yes, keep me posted!

partsRheavy

11-17-2010, 01:01 AM

Give your husband a great big hug for serving - and then grab the little shovel and bucket and go with the 2 yo to build sand castles!!! (when weather permits - must be sorta cold at the beach in MD right now) :yep:

Wow, I've been in MD about that long but for some really odd reason, I haven't made it out to OC yet. Maybe it's because my husband hates sand: too many years stationed in the Middle East, I guess. Now that my littlest is 2, I think I will need to take the kiddos and leave the hubby behind. Plus now I have no excuses that I need to hide my post-preggo body behind a lot of fabric!

Sunnyday

11-17-2010, 03:01 PM

Give your husband a great big hug for serving - and then grab the little shovel and bucket and go with the 2 yo to build sand castles!!! (when weather permits - must be sorta cold at the beach in MD right now) :yep:

Yeah, it is pretty chilly in MD right now...and WINDY, too!

In keeping with my "no more excuses" theme I've adopted...I will need to take my kids to the beach as soon as the weather warms up. I have fond memories growing up in NJ and my parents taking me and my sister to the beach both in- as well as off-season and it is really fun if it is a clear, calm day.

Sunnyday

11-17-2010, 11:13 PM

Hit legs today...my favorite!

Leg extension: 55 x 15, 75 x 15, 90 x 12, 120 x 6 (dropset by 15 down the stack)
Seated curls: 60 x 15, 70 x 15, 80 x 12, 100 x 4 (dropset by 10 down the stack)
Smith squats: 40 x 15, 50 x 15, 70 x 15, 80 x 12, 90 x 6
Leg press: 45s x 15, 12, 8, 6
Abductors: 40 x 15, 55 x 15, 70 x 12, 85 x 4 (dropset by 15 down the stack)

No cardio on legs day if I can help it.

GirlyMuscle

11-18-2010, 07:00 AM

Sunny...this summer...you, me and MG65 at Seacrets for sure! And what happens in OC MD stays in OC MD. Right, MG? ;)

Sunnyday

11-18-2010, 01:58 PM

Sunny...this summer...you, me and MG65 at Seacrets for sure! And what happens in OC MD stays in OC MD. Right, MG? ;)

In that case, I think I need to leave the kiddos behind LOL!

Sunnyday

11-18-2010, 02:18 PM

Today was shoulders & traps. Understand I am only a baby bb - think like 6 mos. old, K? But for me, I fried my delts so hard today they felt like they were on fire. It was fun. Trying to develop them & they are fighting me every step of the way.

Arnolds: 12 x 15, 15 x 15, 20 x 13, 25 x 8
Rear delts (palms down): 40 x 15, 55 x 15, 70 x 13, 85 x 4 & dropped by 15 down the stack
Side delt raise: 10 x 15, 20 x 15, 30 x 13, 50 x 3 & dropped by 10 down the stack
Rear delts (hammer grip): 25 x 15, 37.5 x 15, 50 x 13, 75 x 3 & dropped by 12.5 down the stack
Front db raise: 8 x 15, 10 x 15, 12 x 12, 15 x 4 & dropped by 2-3 down to 8
Traps cable/rope: 40 x 15, 50 x 15, 80 x 3 & dropped by 10 down the stack

Skipped cardio for lack of time. Too many people slacking off on their own workouts & kept trying to distract me from mine. And then they wonder why they aren't getting results? Ugh!

GirlyMuscle

11-18-2010, 07:00 PM

What the heck are you apologizing for? Those are some heavy weights, girlie! Good job!

Sunnyday

11-19-2010, 08:47 PM

What the heck are you apologizing for? Those are some heavy weights, girlie! Good job!

Thanks, GM! Coming from your muscular self, that means a lot to a wimp like me. :hugme:

Woke up this morning hoping for shoulders sore enough that I'd have trouble lifting my arms. No such luck. My trainer says it just means I heal faster than most. He's been right about a lot so far, but in this case I dunno. Nutrition and hydration are spot-on and I'm making sure I get enough sleep, so maybe that factors in.

Today: abs got hit hard enough I got a nice buzz.

1. Ball crunches holding 10# ball. I like to do these arching completely backward & touch the floor behind me with the ball & then come up & crunch. Did 4 sets of 15, 60 sec rest between sets.

2. Lying leg lifts w/10# total leg wt. 4 sets of 10, 60 sec rest btwn sets

3. Cable crunch @ 80#: 4 sets of 15, 60 sec btwn sets

4. Hanging leg raise w/10# total leg wt. 4 sets of 15, 60 sec btwn sets

5. Side planks: 3 sets each side. hold 60 sec ea side & rest 60 sec.

6. 3 sets front planks. Hold 60 sec/rest 60.

Time constraint with my mom in town visiting the grandkids so I skipped my beloved sprint intervals on the elliptical.

Touched base with my trainer & got a few ideas of new stuff to try for next week. Already started plotting & my week isn't even over yet!:yep:

Sunnyday

11-19-2010, 08:59 PM

Height: 5'2"
Weight: 110

Shoulders: 39
Bust: 34
Waist: 25
Hips: 34

Need to take arm & leg measurements as I've never tracked these.

Sunnyday

11-20-2010, 05:08 PM

Arms today in between shuffling kids to their swim lessons with Grandma tagging along, LOL! My mom wanted to see what it is that I do in the gym so I let her watch. She wasn't impressed...or maybe she was grossed out. I had a pretty good pump going and flexed - she REALLY didn't like that. Thinks I look like a man I guess.

Oh well. I'm not out to impress her anyway.

Overhead db extension - 20 x 15, 20 x 15, 25 x 15, 30 x 6 then dropped by 5 back down to 20

s/s (in the interest of time - swim lessons and all):
rope hammer curls - 40 x 15, 50 x 15, 60 x 12, 80 x 6 then dropped by 10 back down to 40
rope pushdowns - 40 x 15, 50 x 15, 60 x 15, 80 x 7 then dropped by 10 back to 40

Preacher curl - 30 x 15, 40 x 15, 50 x 13, 60 x 6 then dropped by 10 back to 30

EZ curl skull crushers: 0 x 15, 2.5s x 15, 5s x 15, 5s + 2.5s x 11

At that point, my 10-year old came in to let me know that Grandma was changing my 2-y.o. & putting her diaper on backwards! Before we walked back to the locker room, I took the 10-y.o. around for a quick tour, since she's never seen Mommy playing on the "grownups playground" before. I pointed out a few favorite machines and how much fun Mommy has in here. She's a gymnast and she's hoping to have me as a workout buddy when she's old enough to start training with weights. I let her watch Myriam Capes' fitness routine at this year's Europa Super Show and she was really wowed...now she wants to be an IFBB fitness pro. What a hoot!

musclegoddess65

11-20-2010, 06:36 PM

Sunny...this summer...you, me and MG65 at Seacrets for sure! And what happens in OC MD stays in OC MD. Right, MG? ;)

Yes indeed!!!

musclegoddess65

11-20-2010, 06:41 PM

Sunny I understand on the mom thing... my mother thinks it is disgusting, women with muscle, sadly she lets everyone know it.... but like you I do it for me, not her...

nice to take your kiddo's around they gym... will be fun, when the time is right, to work out with your daughter - teach them good healthy habits now is the ticket!

nice workouts by the way!

Sunnyday

11-21-2010, 02:17 PM

Thanks for the encouragement, MG. My husband cracked up when I told him. He said, "does she realize how much your husband enjoys reaping the benefits of your workouts?!" I guess that's why she continues to carry around an extra 60 or so pounds of fat on her 5'4" frame, huh? And why she's hardly exercised a day in her life. Looks real healthy and womanly, ma. Those fat rolls around your middle look downright sexy. I think if my dad were still alive he would say I look great and tell my mom to put down the donuts, pick up her fat rolls, waddle on down and join me in the gym.

musclegoddess65

11-21-2010, 09:08 PM

ah mothers :o)

Sunnyday

11-21-2010, 11:39 PM

ah mothers :o)

Yep. Can't live with 'em, can't shoot 'em.

VICTORY OVER A MAJOR CARB CRAVING!!!

I just had to share this one with y'all. For the last year my 10-year-old daughter has been begging me to make popcorn balls as I do every year, and each time I make them she counts the days 'til it's time to make them again. These are no ordinary confection, oh no. Think rice krispies treats but substitute popcorn for the rice krispies and add a few handfuls of candy corns in there to sweeten the mix. Understand that marshmallows and candy corns are like kryptonite for me 'cause I can't eat just one of them little things 'cause they're so little and the next thing I know I've eaten the WHOLE BAG! Consequently, I've been dreading this season leading up to this day. Last night I was feeling strong and thought I can handle this, really. (think gnashing teeth at this point but love my kid too much to let her down)

OK, I put the 2 and 3-year-old to bed so they can't do any damage. I prep the ingredients and I mix it all up in a bowl, and I think to myself, "as long as I don't touch the mixture I'll be OK. This is when it gets really tense. My daughter has helped with this nearly a dozen times in her life so I figure she'll be fine scooping up the mixture in her hands and pressing the balls together & put them on the cookie sheets. DUUUHHHHH! WHAT WAS MOMMY THINKING???!! Handfuls of marshmallow coated popcorn everywhere on the first try, strings of marshmallow from one hand to the other - you get the picture. Now I have to dig in and help (gulp). People, I had to put my hands in the stuff and pack a dozen of these things, all the while thinking I want to take my little darling daughter by the ears and tell her, "you have no idea what kind of sacrifice this is for me." I'm like this the whole while: :drool:
But God was merciful to me and I got through it and...WITHOUT EVEN LICKING MY FINGERS! I MEAN NOT EVEN ONCE!

I hope I never have to endure that again. :hypno:

So I made it to my cheat meal: WINGS and THINGS! Anything and everything fried in the pro deep fryer by my man, aka fry daddy. My husband hails from Buffalo so he makes some mean wings. The "things" included potstickers, sweet potato fries, cheese sticks, pierogies (if you haven't deep fried these you don't know what you're missing), falafel, plus the traditional crudites. Even the kids chowed down. Many chickens died for that cause. :byeg:

musclegoddess65

11-22-2010, 11:42 AM

GirlyMuscle

11-22-2010, 01:20 PM

Repped for the popcorn balls success!

Sunnyday

11-22-2010, 02:14 PM

Well you survived the popcorn balls and had some mother daughter time... WIN/WIN!

sometimes, for me, brushing my teeth or chewing cinnamon gum helps too... not much taste good after that....

man them wings sound YUMMY!

Thanks for the encouragement & words of wisdom, MG. Yeah, the wings were awesome. My man knows how to cheat right. He is also a master at the grill, so I will be posting a few grill nights in the days and weeks to come.

Life is too short to eat bad food! :yep:

Sunnyday

11-22-2010, 02:16 PM

Repped for the popcorn balls success!

Yeah!! Thanks, GM. :hmn:

Sunnyday

11-22-2010, 02:31 PM

Today was back day. I was in a dropset-mindset today so everything that could get dropsetted, did.

CG Rows (different machine from last week):
55 x 15
70 x 15
85 x 13
100 x 6 dropped by 15 back to the warmup set

CG Pulldowns
60 x 15
70 x 15
80 x 11
90 x 6 dropped by 10 back to warmup

Underhand rows:
62.5 x 15
75 x 15
87.5 x 11
112.5 x 4 dropped by 12.5 back to warmup

Assisted chins (underhand):
50 x 15
40 x 15
30 x 10
20 x 2 (too hard!!) back up to 30 & did 8 more

Overhand rows:
62.5 x 15
75 x 15
87.5 x 10
112.5 x 3 dropped by 12.5 back to warmup

Overhand/wide assisted chins:
50 x 15
40 x 12
40 x 10
40 x 10

Deadlifts (my first time doing these):
No idea what this shorter barbell weighs, guessing 35?
2.5s x 15
5s x 15
10s x 12
10s + 5s x 10

30 min moderate cardio on the elliptical

Time to wake up my little guys and go get big sister from school. It is gymnastics night so my big girl and I get some fun time while Daddy watches the "littles". I stretch on the floor in the waiting area while she has her practice. Trying to get my splits back before the year ends and I'm almost there!

Sunnyday

11-23-2010, 02:35 PM

Chest and calves day!

Incline press:
25 x 15
37.5 x 15
50 x 13
62.5 x 5...drop by 12.5 on back to 25

Seated flyes:
37.5 x 15
50 x 15
62.5 x 13
87.5 x 4...drop by 12.5 on back to 37.5

Seated press:
50 x 15
60 x 15
70 x 15
80 x 12

Flat DB flyes:
10 x 15
10 x 15
12 x 15
15 x 13

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 10

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 8

Still going up in weights & reps/set slowly but surely. Legs were wobbly after the calf deep-fry which made me feel like I actually did something...short of beating them with a bat to stimulate them to grow.

About two more inches to go on one of my splits. That is cool. I tore my right hamstring in high school and there is still a visible knot (if I point it out you'd notice it but the fewer flaws I point out the better :) so the split with that leg in front has a little more to go. Straddle is taking a looooonnng time, but I had it years ago before kids so it is only a matter of time and consistent stretching. My goal is to learn to press up from a straddle split to a handstand, my favorite gymnastics move. No time frame, just want to learn to do it.

musclegoddess65

11-23-2010, 09:10 PM

damn girl.... I haven't done splits since high school....

Sunnyday

11-23-2010, 09:22 PM

damn girl.... I haven't done splits since high school....

I could still do them in college. I have a pretty respectable case of scoliosis and I've been feeling the effects more and more as I get older. Strangely enough, I notice that the pain and discomfort are more bearable the stronger I get in the gym and also more flexible I am. So I figured the splits are a good metric to know I'm doing enough.

Sunnyday

11-24-2010, 12:54 PM

Legs today.

Leg extension:
55 x 15
75 x 15
90 x 12
120 x 6 dropped by 15 working back down to 55

Seated curls (Nautilus, different machine from last wk):
50 x 15
60 x 15
80 x 15
100 x 5 dropped by 10 working back down to 50

Smith squats
40 x 15
50 x 15
70 x 15
80 x 12
100 x 4 (Yeah! So proud of myself!!)

Walking lunges w/25s: 4 sets x 12 ea side

One of my girlfriends saw me doing walking lunges with a pair of 25s and yelled out, "holy cow!" and totally ruined my trance. Got it back, but it really ruined a great first set.

I stretched some, but not nearly as much as I had hoped. Crossing my fingers I can do more when my kids go down for their afternoon nap.

musclegoddess65

11-24-2010, 01:25 PM

I like smith squats, you can really vary the placement of your feet, out farther, in more and hit the legs and butt in a whole different way.

your gonna have some sore legs for Black Friday shopping... Nice work girl....

what type of stretches do you do? it is truly something I need to do more of myself, like take an off day and just do a good 1/2 hr or stretching....

Sunnyday

11-24-2010, 02:30 PM

I tell you one day I will write an ode to the Smith machine. I love that thing so much I could pitch a tent in that corner of the gym and just hang out all day...if my legs wouldn't give out on me, LOL!

I am a big fan of Smith squats primarily because of my back and hip problems. I like the sense of security of knowing even if my back did give out that I can stop the motion mid-stream if I had to. I'm still pretty timid with free motion. Because of the curve in my back and my twisted pelvis, you can actually see my hips curve to the left as I squat. Pretty freaky the first time I watched myself in the mirror.

When it comes to shopping, I'd prefer to stay home and let my husband do it for me. :) Drives my sisters-in-law nuts that I don't like to shop as much as they do, 'cause they all have 3rd degree black belts in that "sport". Sure, I'll tag along for the social aspect, but ever since having 3 kids in tow, it's not nearly as much fun for me: the snacks, the drinks, the toys to keep them occupied, the crankiness, etc. I'd much prefer to do mine online, so I can really think about what I'm spending and do the price comparisons...all while the kids are asleep and can't interrupt me. In fact, my husband does all the grocery shopping AND the birthday and Christmas shopping for the kids (if there's something I can't get online).

Stretches...where do I begin? When you are as crooked as I am (and/or as banged up as my husband), you just learn to make stretching part of your WO. Once I hit 38 and my second pregnancy, I started stretching twice a day. Sometimes, if I'm feeling particularly creaky I'll add a 3rd time somewhere in the day. One of those sessions is around 20 or 30 minutes (usually after my WO when things are nice and warm), the others might be 10 or 15, just to keep things loose. My muscle memory isn't what it used to be and all it takes is an overzealous kid to squirm the wrong way and it's game over for Mommy.

After a WO I make sure to really stretch the muscle group(s) I worked that day, then the rest of that session is "fun stuff" - at least to me it is. Leg stretches for splits (I started these holding onto a couple of folding chairs until I got low enough that I could balance on my hands. Then I do back and hip stretches, yoga stuff to keep my spine flexible and open up my pelvis. Those help with my back pain and discomfort, especially in the lower area.

One of the most comprehensive books you can get to show you great stretches is "Stretching" by Bob Anderson. The guy shows you stretches for every muscle group, and grouped by sport, too. My copy is so old the pages are yellow. I've had it since high school. I'm sure you can find it on Amazon. Can't recommend it enough, especially if you are thinking about a triathlon as I read in your thread. Hope that helps.

Sunnyday

11-24-2010, 02:59 PM

YEAH!!! UPS just delivered my protein powder! I was beginning to worry it wasn't going to get here as promised. Really gets to me when the last can is running low and with a holiday weekend approaching.

musclegoddess65

11-24-2010, 03:27 PM

I'll have to look for that book. I've done tri's before, sprint and oly distance. but BBing or Tri's I am a bad stretcher.... it always feels like one more thing to do... and I know the benefits of it.

I can see why the smith is your friend then.... no sense risking injury at all...

I am so not a shopper... grocery store YES... mall NO freaking WAY... get in, get out, nobody gets hurt... I believe I was absent that day when the Lord passed out that gene... and shopping with kids... mmm no thanks...

Sunnyday

11-26-2010, 05:46 PM

Thanksgiving rocked. My first time cooking the whole meal without help. Felt good to eat a good dose of empty carbs. I ate like a pig, full throttle & anything not nailed down for 1 hour. Just about needed a lifeguard for everything drowning in the gravy on my plate. My pies came out great, if I do say so myself. I felt awful afterward, but it was worth it. :) Good to get it out of my system and back to eating clean today.

This was the spice mixture I used for the pumpkin pies:
1 tsp ground ginger
1 1/2 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp ground allspice
1/4 tsp ground cardamom
pinch of salt

This was enough for 2 pies.

I'm thinking 1/2 teaspoon of this mixure plus a couple tablespoons of canned pumpkin added to my regular vanilla oat smoothie will taste great. Gotta try this soon.

Hit traps & shoulders today.

The gym was extra-crowded. Hard to get to the machines I wanted when I wanted.

Smith machine shrugs: (first time trying this, didn't like it at all)
25 x 12
25 x 12
25 x 12
25 x 12

Standing overhead press w/shorter barbell (first time trying this, liked it):
35 x 15
35 x 12
35 x 12
35 x 10

Rear delts, neutral grip
25 x 15
37.5 x 15
50 x 15
75 x 4 then dropped by 12.5 back down to 25

Side delt raise
10 x 15
20 x 15
30 x 15
50 x 3 then dropped by 10 & back down to 10

Front DB raise
8s x 15
10s x 15
12s x 15
12s x 12

Rear delts (overhand)
40 x 15
55 x 15
70 x 14
85 x 4 then dropped by 15 & back down to 40

Took extra time stretching today after WO since I didn't stretch at all yesterday.

Sunnyday

11-27-2010, 03:34 PM

Abs and arms today. Abs first, took my boy to swim lessons, then once he was settled in, I went back and did arms. Whew!

Ball crunch holding 10# ball:
4 sets x 15

Lying leg raise w/10# leg wt
15, 12, 10, 10

Cable crunch @ 80#
20, 15, 15, 15

Hanging leg raise w/10# leg wt
4 sets x 15

Side & front planks - hold 60/rest 60, 4 sets

Overhead db extension:
15 x 15
20 x 15
20 x 15
25 x 15

rope hammer curls s/s with rope pushdowns:
40 x 15
50 x 15
60 x 15
90 x 4 drop by 10 back to 40

EZ curl skull crushers:
25 x 15
30 x 15
35 x 15
40 x 15

Preacher curl (Nautilus)
30 x 15
40 x 15
50 x 15
65 x 5, 60 x 4, then drop by 10 back to 30

GirlyMuscle

11-27-2010, 08:15 PM

I need to come in here more often. I love your enthusiasm. You're a breath of fresh air. :)

Sunnyday

11-27-2010, 09:31 PM

I need to come in here more often. I love your enthusiasm. You're a breath of fresh air. :)

Thanks, GM!

:hmn:

musclegoddess65

11-28-2010, 02:00 PM

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

Sunnyday

11-28-2010, 02:04 PM

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

Yeah, I despise them. If they didn't work so well I'd skip them altogether. First set not so bad, and front isn't nearly as bad as sides for me. But by the last set, I'm just praying for the 60 second mark. They totally kick my butt...make me cry like a baby. That's why I do them last.

GirlyMuscle

11-28-2010, 10:04 PM

I never train abs. So about 6 months ago I saw this test for your core.

One minute regular plank. Then 30 seconds with one arm up, 30 seconds other arm up, 30 seconds one leg up, 30 seconds other leg up, one full minute in regular plank. So basically 4 minutes in the plank position. I could do it. So I guess my core is strong. My coach says, a strong core doesn't mean good looking abs. So I guess I should train them once in awhile. ;)

Sunnyday

11-29-2010, 02:04 PM

I didn't train abs either, at least not consistently. Then I trained them hard for 3 straight months. Made a real difference.

Sunnyday

11-29-2010, 02:15 PM

Hit back hard today. Flames shootin' out of my muscles. Really tried to focus on great form today. Getting harder and harder to beat my log book.

Neutral rows:
55 x 15
70 x 15
85 x 15
115 x 8

Close grip pulldowns:
60 x 15
70 x 15
80 x 12
100 x 4, dropped by 10 back to 60

Assisted chins, underhand:
40 x 15
40 x 15
30 x 15
30 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 12
112.5 x 6 dropped by 12.5 back to 62.5

Assisted chins, overhand/wide:
50 x 15
50 x 10
50 x 10
50 x 8

Deadlifts w/shorter barbell:
45 x 15
50 x 15
55 x 15
60 x 15

Finished with 25" moderate cardio.

Sunnyday

11-29-2010, 10:03 PM

OK, this has been swimming around in my head all day and I need some feedback to help me process this.

For the last year I have known my trainer, and have been working with him for about 7 months. He appears to be the picture of health, and this is something that is important to me, that I work with someone who practices what he/she preaches. So I'm walking out of the gym with my kids and I see my trainer sitting in his car (as he usually does around that time of day) and I nearly fell over backwards when I noticed he was smoking. He was far enough away that I don't think anyone could see him - I only did because I had parked on the outer limits of the lot so no one dings up my new car. The thing that really gets to me is that he is so meticulous about his own nutrition and training...it just doesn't add up. The other day he was telling me about his plans to compete in 2011. Doesn't it defeat the purpose of all that eating and training to then light up a cigarette? Am I making more of this than I should? Sigh.

musclegoddess65

11-30-2010, 09:22 AM

I understand its one of the hardest habits to break... smoking... they must hide it well if you've never smelled it on them.... If said person is a good trainer and you have a good relationship... I'd mention it to them....

GirlyMuscle

11-30-2010, 01:54 PM

Sunnyday

11-30-2010, 01:56 PM

Yeah, I need to muster up the guts to metion it to him. It just goes contrary to everything he preaches about health to everyone inside the gym. I'm surprised I never noticed, so no doubt he conceals it well. I know from family members who have struggled with nicotine addiction - some successfully, others unsuccessfully and still struggling - it is one of the hardest habits to break.

Sunnyday

11-30-2010, 02:19 PM

Of course, you are entitled to your own feelings and decisions. If working with a trainer who smokes bothers you enough to leave, then leave. However, I think every person has the right to do with their lives what they wish. It's no one business if he smokes. It's his choice. So saying something to him (to me) seems out of line.

I've dated guys from the gym who smoke. One was a power lifter and the other was a transformation story after losing 80 pounds. It's not my choice, it's theirs. If I can't live with it, then I have a choice to make. Stay or go.

just my 2 cents

Thanks, GM. I see your point, too. What he does outside of the time he trains me is HIS choice to make, even if it does go contrary to what he preaches inside the gym to all his clients. I'll still work with him because he's a very knowledgeable trainer and he's helping me get great results. I've known him long enough that I think I could inquire tactfully in a concerned sort of way, without seeming judgmental. Let him know it doesn't bother me, but it could hurt his business if others see, so he may want to be more discreet about it is all. Or maybe he's trying to quit and just needs some support. I know my husband sure did when he was quitting.

GirlyMuscle

11-30-2010, 02:21 PM

I could inquire tactfully in a concerned sort of way, without seeming judgmental.

Agreed. :)

Sunnyday

11-30-2010, 02:29 PM

Today's WO - chest & calves

Incline press:
25 x 15
37.5 x 15
50 x 13
then someone distracted me and I lost the nerve for my last set. Moved to a different machine and regained my focus.

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5...drop by 12.5 on back to 37.5

Seated press:
50 x 15
60 x 15
70 x 15
80 x 15

Flat DB flyes:
8 x 15
10 x 15
12 x 15
15 x 15

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 15

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 5 then stripped off 20 and cranked out 8 more

Finished with 30" HIIT on the elliptical. Nice WO.

Sunnyday

12-01-2010, 01:37 PM

Legs day!

Leg extension:
55 x 15
70 x 15
100 x 12
130 x 4, dropped by 15 back to 55

Things seemed great after the first exercise, then I don't know what happened. I just felt "crooked". So I tried to hang on the Roman chair for a minute or so before my next exercise.

Seated curls (different machine from last week, alternate weeks between 2 diff machines):
55 x 15
70 x 15
85 x 10
and by the 10th rep on that last set my lower back started bothering me again. More discomfort than pain, like something was out of place. Dropped the wt back to warmup & cranked out another 12 reps to get a decent burn. Then moved on to another exercise & see if the discomfort would work itself out.

Stiff leg deadlifts w/shorter barbell:
40 x 15
40 x 15
50 x 15
50 x 15
tried to hit my hams from a different angle to make up for the missed 4th set on the last exercise. Still felt off, so I dropped the wt back & just focused on textbook form. Didn't bother my back as much as sitting.

I had every intention of trying Hack squats today (would've been 1st time), but in light of the discomfort I was feelig, I decided I should stick with what I know & just take it slow & easy.

Smith squats:
35 x 15
45 x 15
55 x 15
65 x 15

Abductors:
40 x 15
40 x 15
55 x 15
55 x 15

Took extra time for a good, long stretch. Did a pelvic tilt while lying on the mat and felt (and heard) a loud pop, as if something slipped back into place. Still felt uncomfortable, so I decided to skip the elliptical. In my younger days I would've pushed through and just dealt with the consequences. At 42 (and knowing my family depends on me to be on my game), I've found it's better for all involved parties that I back off when I'm not all there than to have everyone around me suffer through me recovering from an injury. Thankfully it's not in the middle of contest prep.

Suzanne

12-01-2010, 02:28 PM

Sunnyday

12-01-2010, 03:38 PM

Looks like some great WOs going on in here :)

I really really really need to get in the habit of stretching more hips and chest/shoulders are so damn tight!!!!

Don't let age worry you about goal of figure competition. I am 47 and my first show I was 38 I didn't start in the gym til i was 32 and FAT. If you have the goal and determination you will get there.

Suzanne, I cannot thank you enough for your words of encouragement! :hugme:

I haven't discussed competing yet with my husband, but I know that he knows it's only a matter of time before I bring it up. Financially it will be challenging, but I also know that I can be very resourceful when I put my mind to it. That said...a few weeks ago one of the female trainers at my gym offered to loan me one of her competition suits to help offset the cost. If she weren't 6" taller and a generous 2 cup sizes bigger than me it just might work, LOL! So maybe 2011 is my year to step on stage. I know this for sure: even if I came in dead last (most of all b/c I can't yet pose to save my life!), but there will be no question of me being the most resourceful one in the whole show. Boy oh boy do I wanna compete!

musclegoddess65

12-01-2010, 04:06 PM

smart woman to listen to the body!

I am almost certain there used to be a website that loaned suits... maybe I'm mistaken... diva exchange????

Sunnyday

12-01-2010, 04:35 PM

I've heard about a loaned suit site from someone, don't remember who...at the time I didn't pay much attention because I was still trying to get back into pre-baby shape. I think my shoulders and quads still need to come up more before I can think about a suit, though. I think at this point I'm ready to start shopping for an anti-mom-type bathing suit for next season and that to me is a good start.

The same trainer who offered to loan me her suit also said she'd help me with some progress pictures. I've been taking them each month for the last couple of months, but without a timer on this camera I need to be a contortionist to try and hold camera, mirror, and flex...you know? Anywho, I'm supposed to get together with her later this week for the pics. Crossing my fingers that I'll actually be able to "see" some progress. Pictures can be sooooo depressing when you are not in perfect shape!

Sunnyday

12-02-2010, 03:08 PM

So here it is, Thursday...and here I am frying my traps & shoulders.

Smith machine shrugs:
15 x 15
20 x 15
20 x 15
20 x 15

Arnolds:
10 x 15
15 x 15
20 x 12
20 x 10

Rear delts, pronated/palms down grip:
40 x 15
55 x 15
70 x 12
85 x 4, drop by 15 back to 40

DB lat raise:
8 x 15
10 x 15
12 x 12
15 x 4, drop/pyramid back down the rack to 8

Rear delts, hammer grip & different machine:
25 x 15
37.5 x 15
62.5 x 12
75 x 4, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 4, drop/pyramid back down the rack to 8

Much better WO than yesterday for sure! I was talking to my trainer and I'm guessing that the "out of place" thing that popped back into place during yesterday's post-WO stretch got messed up during my Tuesday chest WO. I think I may have arched my back on my last incline bench set and it didn't affect me until the next day when I really needed to use those muscles. Now I know better.

I'm meeting with my trainer tomorrow to go over progress and have a "reality check". Hoping for LOTS of good feedback.

Been spending a lot of time over in Chris Aceto's Q&A thread lately - finally up to page 40. Man, that guy knows his stuff! I'm learning a lot. I had read the article a short while back about his signing with RX and found out he graduated from Springfield College (same as me!). His 18-y.o. photo on the thread looked awfully familiar. I started doing the math and I think there may have been some small overlap in my/his time there. Different majors though, so our paths never crossed. How funny is that?! Small world.

Sunnyday

12-02-2010, 03:12 PM

Add to today's WO - ended with 20" HIIT on the elliptical.

Sunnyday

12-03-2010, 02:28 PM

Another day, another abs WO.

Ball crunch holding 10# ball:
4 sets x 15

Lying leg raise w/10# leg wt:
15, 12, 12, 10

Cable crunch @ 80#:
4 sets x 15

Hanging leg raise w/10# leg wt:
4 sets x 15

Side planks:
4 sets x hold 60/rest 60

Front planks:
4 sets x hold 60/rest 60

I struck out on getting someone else to take progress pics for me. :dunno: So I was stuck taking them myself and contorting myself this way and that.

I got some helpful feedback from my trainer. Legs are slowly but surely coming along (getting some obvious quad and ham detail). Shoulders are coming along, too, but they still need some size. I could've guessed that, but it was nice to hear some positives thrown in there, such as my abs are looking great, and my rear delts have really come a loooong way! I don't feel that my body is fighting me to improve right now, as in, it seems to respond well when it hits a plateau and I change things up, and that is VERY good! Got some good ideas on how to change things up a bit for legs (particularly hams), so of course I can't wait for my next legs day.

I took some measurements just for giggles and reference:
weight - 109
ht - 5'2"
shoulders - 39.5
neck - 12.5
chest - 33.5
waist - 24.5
hips - 34
arm - 11
forearm - 9
wrist - 5.5
thigh - 19.5
calf - 12.5

At this point I have no idea where my %bf is...best guess around 15%. Not that it really matters (just like the scale doesn't really matter to me anymore) - too much of a mental downer when the #s aren't what I had hoped, so I don't check it more than once a month anymore. Still, I'm getting curious because of the muscles that are showing themselves where they have never done so before. I think I'm ready to pick up some decent calipers and teach myself how to use them.

Sunnyday

12-06-2010, 01:54 PM

Today's back WO. I had left my logbook home, so I was a little lost. Still a nice WO. Lotsa people being social, I think because the Ravens lost to the Steelers this weekend. Tried to drum up some more business for my trainer but the two women who were asking me questions ended up getting sticker shock when they saw the trainer actually wants to get PAID for working with them, LOL! :confused: I kept thinking to myself, well if you'd just skip that nightly bowl of ice cream and the twice-daily trips to Starbucks you'd have 2 months worth of training right there! I guess for some people it's just not worth it.

Neutral rows:
55 x 15
70 x 15
85 x 15
115 x 6, dropped by 15 back to 55

Close grip pulldowns:
60 x 15
70 x 15
80 x 12
100 x 4, dropped by 10 back to 60

Assisted chins, underhand:
40 x 15
40 x 15
30 x 15
30 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 15
112.5 x 6 dropped by 12.5 back to 62.5

Assisted chins, overhand/wide:
50 x 15
50 x 12
50 x 10
50 x 8

Deadlifts w/shorter barbell:
45 x 15
50 x 15
55 x 15
65 x 12

Sunnyday

12-07-2010, 02:22 PM

Hit chest & calves today. Burned both parts as hard as I could.

Incline prss:
25 x 15
37.5 x 15
50 x 15
62.5 x 4, drop by 12.5 back to 25

Seated flyes:
37.5 x 15
50 x 15
62.5 x 14
87.5 x 5, drop by 12.5 back to 37.5

Seated press:
60 x 15
70 x 15
80 x 15
90 x 8

Flat DB flyes ss/flat DB press (same wt/reps for each by coincidence):
10s x 15
12s x 15
15s x 15
20s x 8

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 15

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 8 (yeah!!)

LisaRD23

12-08-2010, 09:44 AM

Hey Sunny- looking good in here.

Chest is on of my least favorite body parts to train! I typically leave it for Saturdays. Your workout looks good :)

Sunnyday

12-08-2010, 01:55 PM

Hey Sunny- looking good in here.

Chest is on of my least favorite body parts to train! I typically leave it for Saturdays. Your workout looks good :)

Thanks Lisa,

I never really liked working chest until I started with this trainer. Added a couple of different exercises, changed up the routine, plus some drop sets and was thanking him in my mind when I got to the shower! Since May I have lost nearly 2 cup sizes so I'll take all the help I can get, LOL! :)

Sunnyday

12-08-2010, 02:08 PM

Like the title says, it was great. Several first-time exercises, which made it even more fun. I kicked my own butt so hard it jumped up and kicked me back, LOL!

Leg extensions:
55 x 15
75 x 15
100 x 14 (up 2 from last wk)
130 x 5 drop by 15 back to 55 (up 1 on max wt from last wk)

Nautilus seated leg curl, toes turned inward (first time, hard to master):
30 x 15
40 x 15
50 x 15
70 x 15

Nautilus seated leg curl, toes turned outward (first time, hard to master):
40 x 15
50 x 15
60 x 15
70 x 15

Hack squats (first time):
4 sets x sled wt only x 12

Walking lunges w/25s:
4 sets x 12 each side

Had to stop after the last set of lunges to change my 2-y.o.'s messy diaper - fun! What made it even more fun is I could hardly stand still 'cause my legs were so wobbly! :hypno:

Ate my ceremonial post-WO chocolate pudding and hit the mat for a nice, long stretch before taking a scalding hot shower...YEAH! My splits are sooo close now!

Sunnyday

12-08-2010, 09:00 PM

My legs are still wobbly...that is good.

The house is nice and peaceful right now with my little ones asleep. It has been an exciting last 24 hours! As i was preparing dinner last night I opened the freezer to pull out some veggies to steam and...uh oh, everything had thawed! Not good at all. The fridge was acting up for about a month now, so we knew it could go up in smoke at any moment. Had to wait until the kids went to bed before we could start hauling everything out and into ice chests in the garage. We were both up until 1 a.m., me shuffling food into ice chests in our cold garage and my husband shopping online for a replacement. He came home tonight and informed me the new one will be delivered by Lowes in 5-7 days. When I gave him the "you've got to be kidding me" look, he explained that Home Depot was going to make us wait until mid-January! Thankfully it has been and will remain cold here for that long. Had a semi-planned cheat tonight due to all the thawed food that needs to get cooked so it doesn't spoil. While I did make sure I hit my protein needs with some salmon, the carbs were from pierogies, with a side of fried onions and sour cream...and salad. I still can't believe I had a decent WO today with so little sleep. Hoping to get to bed earlier tonight to avoid it catching up with me tomorrow and ruining my shoulder WO.

tammyp

12-09-2010, 05:52 AM

1/2 of out stove top went...so i hear ya..such a PITA!

solid workouts!

Sunnyday

12-09-2010, 01:53 PM

1/2 of out stove top went...so i hear ya..such a PITA!

solid workouts!

Hey Tammy! Thanks for stopping by & for your encouragement on the WOs. :hmn:

OMG! If our stove went that would be even worse for me! Yes, it's a drag being without a fridge for a week, but at least it's not the middle of the summer. The garage has worked nicely so far as a walk-in fridge. We did pick up a nice freezer for the garage, so at least I can store frozen meat & veggies. My kids drink 2-3 gallons of milk per week, so that is the harder part. Trying to prep my food for the whole day is another story altogether, LOL! That is the best way I've found to keep myself from overeating and/or binging on the wrong food when things get tense around here. I heard Saturday it will be up to 48 - not good. So I guess I will need to get some ice tomorrow in preparation for above-freezing temps.

Sunnyday

12-09-2010, 02:05 PM

Shrugs w/EZ curl bar, no extra wt (guessing 25#?):
(someone else beat me to the Smith machine so I had to improvise)
4 sets x 15

Overhead press (machine):
10 x 15
20 x 15
30 x 15
40 x 8

Rear delts, palms down:
40 x 15
55 x 15
70 x 12
85 x 4, drop by 15 back to 40

Side (machine) lateral raise:
10 x 15
20 x 15
40 x 9
50 x 3, drop by 10 back to 10

Rear delts, neutral grip:
25 x 15
37.5 x 15
62.5 x 13
75 x 4, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 1 (too much today), 12 x 12, drop by 2 back to 8

My youngest is making a ritual of producing a messy diaper just as I'm about to start my cardio. :mad: By the time I got done with her, I'd lost most of my cardio time, so I just hit the shower a little early today.

Sunnyday

12-10-2010, 02:44 PM

Ball crunches holding 10#ball:
17, 15, 15, 15

Lying knee-ins w/10# leg wt:
4 sets x 15

Cable crunches @80#:
20, 15, 15, 15

Hanging knee raise:
4 sets x 15 (with someone talking to me through all 4 sets!)

Side planks:
(Hold ea side 60sec then rest 60, repeat) x 4 sets

Front planks:
4 sets x hold 60 sec/rest 60

Downed the celebratory post-WO chocolate pudding and finshed with a long stretch. My splits are soooo close! I almost pushed once it to just "bounce" off the floor, but then decided not to risk injuring myself.

There was an overabundance of chatty people in the gym today. There are always the chatty regulars but this time it seemed that even those who normally get in and get things done were pausing between sets to strike up a conversation. I'm glad they want to be social, really, as I remember a time when first started there that I would've paid any one of them money just to look up at me and say hi - and I left there many times in tears because I was so lonely. But all this week and today in particular it was really difficult to maintain a decent pace with my training and still leave some time at the end to fit in some cardio - which was practically nonexistent due to the chatters and my kid's diaper thing. :hypno: Can't blame my daughter's diaper habits, LOL, diapers happen. I don't want to be rude to the chatterers but...:confused: I think next week I will put the headphones on and try harder to tune them out.

Sunnyday

12-14-2010, 02:13 PM

I had to break this up because of my daughter's acting "debut" in her school Christmas play. Why oh why do they schedule these things mid-morning, LOL. I did half in the morning and then went back to do the rest in the evening while she was at gymnastics and my husband had the other two. At least I got in my full WO, even if it sucked that I had to break it up. I never met the evening crowd at this gym before. :hypno: More like a singles bar than a gym.

Neutral rows:
55 x 15
70 x 15
90 x 15
120 x 6, dropped by 15 back to 55

Close grip pulldowns:
60 x 15
70 x 15
80 x 15
100 x 4, dropped by 10 back to 60

Underhand rows:
62.5 x 15
75 x 15
100 x 12
112.5 x 6, dropped by 12.5 back to 62.5

Assisted chins, underhand:
40 x 15
40 x 10
40 x 10
40 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 15
112.5 x 6, dropped by 12.5 back to 62.5

Assisted chins, overhand/WG:
50 x 15
50 x 13
50 x 12
50 x 10

Hyperextensions w/25# plate:
4 sets x 15

Sunnyday

12-14-2010, 02:22 PM

Incline press:
25 x 15
37.5 x 15
50 x 15
62.5 x 4, dropped by 12.5 back to 25 (can't seem to break this plateau :mad:)

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5, dropped by 12.5 back to 37.5

Seated press, neutral:
60 x 15
70 x 15
80 x 15
90 x 9

Flat DB flyes ss/DB press (same wt&reps, can't break this plateau either):
10s x 15
12s x 15
15s x 15
20s x 8

Calves got burned good and proper today - YEAH!! :yep:

Standing calves:
+90 x 15
+140 x 15
+160 x 15
+180 x 10 my heaviest yet!!

Seated calves: (fried from previous ex so didn't beat any records but did maintain, which to me is sayin' somethin')
+20 x 15
+50 x 15
+70 x 12
+90 x 8

LisaRD23

12-14-2010, 05:02 PM

Lol about the evening crowd!! I get to the gym at about 6pm and it's like a meat market. When my husband is not with me I just keep my ear phones in and kinda snarl at people.:)

Sunnyday

12-14-2010, 09:11 PM

Lol about the evening crowd!! I get to the gym at about 6pm and it's like a meat market. When my husband is not with me I just keep my ear phones in and kinda snarl at people.:)

Yep, that is the time I got there and it was just nasty. Couple of guys doing deadlifts kept staring at me and I was like...eewwww! :hypno:

I would totally LOVE IT if my husband would join me in the gym. :yep: Unfortunately for me, he's usually there around 6 a.m. and I can't get started until well after 8:30 a.m. when the child care room opens up. Right now my man isn't doing much these days as far as workouts - rotator cuff issues, possible surgery in his future.

Sunnyday

12-15-2010, 03:17 PM

Hit legs today. I'll give myself an A for effort, but my body wasn't all that into it due to lack of sleep. :hypno: My husband had a late conference call at work last night and didn't get home until after 11. I waited up for him and didn't get to sleep until well after 1. Still a nice WO.

Leg extension:
55 x 15
75 x 15
100 x 13
130 x 5 drop by 15 back to 55

Nautilus leg curl, toes out:
40 x 20
50 x 15
60 x 15
70 x 15

Nautilus leg curl, toes out:
40 x 20
50 x 15
60 x 15
70 x 15

Smith machine squats:
40 x 15
50 x 15
70 x 15 started losing steam after this set, decided to hang here for a while
70 x 12
50 x 15

Walking lunges w/25s: 4 sets x 12 ea side

Abductors:
40 x 15
55 x 15
55 x 15
70 x 8, drop by 15 back to 40

Finished with the ceremonial protein pudding, followed by a long stretch. Felt really tight since I haven't stretched as much as I would have liked. Definitely need to make time for an extra stretch tonight after the kids are asleep.

FBB ELISA CHARM

12-15-2010, 07:12 PM

Impressive workout. I also do my stretch (SMR, I love it!) after I put my little girl to sleep, I never have the time to do it at the gym.

Sunnyday

12-15-2010, 08:39 PM

I try to make time to stretch at the gym, but sometimes if my WO is running too long I wait until I get home and put the kids down for their after-lunch nap. Something else I do if I know I won't be able to stretch later is to stretch each muscle group right after the isolation exercise, like strech hams right after I'm done with leg curls, etc.

Thanks Eliza for your encouragement with my WOs.

Sunnyday

12-16-2010, 02:37 PM

I've had a very interesting day so far:
8:00 drop off kid #1 @ school & start to drive away
8:01 kid #1 starts running after mommy's car 'cause she realizes she forgot her lunch - as in, left it home. No cafeteria, so I had to come through...head back home & back to school
9:00 arrive @ school for 2nd time to bring kid #1 her lunchbox
9:40 finally arrive @ gym (kids #2 & #3 been in tow this whole time)
9:45 walk up to gym entrance & read sign, "No water!" :confused:
9:46 kid #3 says, "go potty?" :dunno: The first time she's been dry through this round trip to school thing and of course, there's a water main break so no water...fun! No way I'm letting her run her little hands all over the public toilet without a way of giving them a proper wash right before she eats her snack! Good thing I had extra pull-ups with me.

Nice WO, in spite of the morning mishaps. But now I see it's time to pick up kid #1 so posting the WO will have to wait until later. :)

Sunnyday

12-16-2010, 06:26 PM

Hit traps & delts today.

Smith machine shrugs:
25 x 15
25 x 15
35 x 15
35 x 15

Arnolds:
10 x 15
15 x 15
20 x 12
20 x 10

Rear delts, palms down:
40 x 15
55 x 15
70 x 12
85 x 5, drop by 15 back to 40

Side (machine) lateral raise:
10 x 15
20 x 15
40 x 10
50 x 4, drop by 10 back to 10

Rear delts, neutral grip:
25 x 15
37.5 x 15
62.5 x 13
75 x 5, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 4, pyramid back down to 8

FBB ELISA CHARM

12-16-2010, 11:13 PM

Good good good!
Keep it up!

Sunnyday

12-17-2010, 04:34 PM

Thanks, Eliza. Drinking my afternoon tea-concoction. Since you are familiar with UMP you might like it:

vanilla UMP - 1 or 2 scoops
1/2 c dry rolled oats
about 1/2 c ice cubes
enough cold, brewed Chai tea to make a smoothie consistency

makes a vanilla chai oat smoothie-latte...yum!

Sunnyday

12-17-2010, 04:43 PM

Nice abs WO today. I increased reps for some exercises, the others are challenging enough as they are, LOL. I usually don't work obliques besides side planks, but I was in an oblique kind of mood this morning. ;) Also tried not to rest more than 60 sec betwen sets or between exercises.

Ball crunches holding 10# medicine ball:
4 sets x 20

Lying leg lifts w/10# leg wt:
20, 20, 15, 15

Rope crunch @80#:
4 sets x 20

Hanging leg raises:
4 sets x 15

Side planks: 4 sets @60 sec (rest only after 2nd side complete)

Front planks: 4 sets @60 sec

Twists - 3 sets w/shorter barbell

Side bends w/one 15# db: 3 sets x 15 ea side

FBB ELISA CHARM

12-17-2010, 07:07 PM

Sunnyday

12-17-2010, 10:50 PM

Pasta carbonara, fresh side salad, garlic bread, glass of wine!

angel hair pasta, freshly cooked, with a little pasta water saved before draining
extra virgin olive oil
3 eggs, lightly scrambled (must be room temp, or use Egg Beaters for safety)
about 1 cup freshly grated Parmesan cheese (best quality $$$)
about 1 or 2 cups Frozen peas, cooked (equally good with broccoli)
lots of garlic & freshly cracked black pepper to taste
about 8 slices cooked bacon, crumbled (or pancetta if available)

Saute garlic briefly in olive oil in the hot pot used to cook the pasta. Add pasta & toss to mix (do not remove from heat). Add a little of the hot pasta water to the eggs to heat them up without cooking them, then add egg mixture to pasta, stirring well to coat pasta. Add cheese, peas, bacon, & pepper to taste & mix well until heated through. Serve in preheated pasta bowls with hot garlic bread.

Enjoy!

FBB ELISA CHARM

12-18-2010, 12:45 AM

Nostalgic... This is one of my favorite dish and it is a typical dish in Roman where I spend 15 years growing up....

I also like to add veggies to my dish!

Good choice!

:peace2:
Elisa

tammyp

12-18-2010, 06:15 AM

i give people so much credit that have kids and do this. i dont know how you find the balance. maybe its bc i dont have a single motherly bone in my body!

Sunnyday

12-18-2010, 06:41 PM

Nostalgic... This is one of my favorite dish and it is a typical dish in Roman where I spend 15 years growing up....

I also like to add veggies to my dish!

Good choice!

:peace2:
Elisa

Thanks Eliza. :) I like to make dishes like this one because my family loves it - the kids will eat tons of it. Plus I can make extra bacon and feed that to everyone for breakfast on Sunday mornings when we can all eat together...saves me time with food prep so we're not crunched getting ready for church. I'll even splurge on Sundays and make my veggie omelet with a crumbled slice or two of bacon.

Sunnyday

12-18-2010, 06:57 PM

i give people so much credit that have kids and do this. i dont know how you find the balance. maybe its bc i dont have a single motherly bone in my body!

Thanks, Tammy. I don't know how I do it some days. I think it helps that my husband is so supportive. He's one of the few dads who really "gets it". He admits he can't do what I do and treats me as the subject matter expert of our household. It also helps that he pitches in so that I'm not so frazzled...he does all the shopping, something I detest. You name it - groceries, gifts, he'd even buy my clothes if I asked him to. I don't think I'd be able to deal with the diapers, snot, etc. day in and day out if it weren't for him. But these four people I cater to are the reason I'm not competing for the time being. I couldn't imagine asking my husband, "so do you think I could take the next 3 months' worth of grocery money and spend it on myself - with nothing for the rest of the family to gain from it? I'm still feeling guilty just thinking of it.

Having kids is not for everyone. I think too many couples get pressured into having kids when they themselves didn't really want them. I applaud those who know that about themselves and can withstand the pressure from well meaning friends and family members to do what is best for themselves and their relationship. ;)

FBB ELISA CHARM

12-18-2010, 07:14 PM

Thanks x2 Tammyp.
I did my first competition when My little girl was only 2!
Now is is so proud of her strong Mommy! She loves to prepare the the food with me
go to fresh market to buy all the vegetable. And I am happy to teach her the importance of eating her greens.
She is turning 5 soon! loves to do Pilates and yoga with Mommy.

Sunny you have kids on dippers?

Have a great week-end everyone

:peace2:
Elisa Charm

Sunnyday

12-18-2010, 09:43 PM

I have 2 girls and a boy, my boy is the middle one, ages 10, 3-1/2, and 2. The two little ones are still in diapers. My boy just refuses to potty train. My youngest just turned 2 and has just begun training on the "grown up potty". I was spoiled with my oldest - she potty trained herself at 18 months!

All 3 of my kids are good eaters, meaning they have appropriate appetites and enjoy eating healthy foods. I like teaching them about making choices, and I go so far with my oldest to let her make her own choices, within reason. They each have their own difficulties by my high standards, but suffice it to say any one of my kids' eating habits would put the pediatrician's kids to shame. With our family history of obesity, diabetes, high blood pressure, high cholesterol, cancer, alzeimers, and heart disease, I want to give them a fighting chance at a long, healthy life. Everyone - and I mean everyone - on my husband's side is on meds before they hit 40...not good! I want to know that I did everything I could to put my kids on the right path and, if they choose otherwise after they're out of the house, it's their problem.

Sunnyday

12-18-2010, 10:09 PM

Hit arms today for the first time since Thanksgiving weekend! Just so much stuff going on the last couple of weekends & not enough time during the week to fit it in on the other days. It felt sooo good!

DB overhead extensions:
15 x 15
20 x 15
25 x 15
30 x 6, dropped by 5 back to 15

Rope hammer curls ss rope pulldowns:
40 x 15 ss 40 x 15
50 x 15 ss 50 x 15
70 x 13 ss 70 x 12
90 x 5 drop by 10 back to 40, ss 90 x 3 drop by 10 back to 40 WHEW!

Nautilus preacher curl:
30 x 15
40 x 15
60 x 12
70 x 3, drop by 10 back to 30

Skull crushers w/EZ curl bar:
30 x 15
35 x 15
40 x 12
45 x 8

I am hoping my arms will be good and sore tomorrow, LOL!

FBB ELISA CHARM

12-19-2010, 12:09 PM

:gm:

Looks like you had a great workout!

Have a great week end!

:peace2:
Elisa Charm

musclegoddess65

12-19-2010, 07:26 PM

Thanks Eliza. :) I like to make dishes like this one because my family loves it - the kids will eat tons of it. Plus I can make extra bacon and feed that to everyone for breakfast on Sunday mornings when we can all eat together...saves me time with food prep so we're not crunched getting ready for church. I'll even splurge on Sundays and make my veggie omelet with a crumbled slice or two of bacon.

is there such a thing as extra bacon???? if I cook it I eat it :yep:

Sunnyday

12-19-2010, 07:39 PM

LOL! Yeah, it is hard to eat just one strip of bacon. I reserve a strip or two and put it directly in the fridge before serving the meal. It is so rare that I allow myself to eat the same foods the rest of my family eats that it is worth waiting for.

Sunnyday

12-20-2010, 02:15 PM

Our new refrigerator has arrived! Made it through 2 gruelling weeks without a fridge and living out of ice chests and a cold-ish garage. So glad that chapter is finally over!:p

Sunnyday

12-20-2010, 02:29 PM

Lots of bobbles today trying to get into the gym. Kid issues ranging from my 10-year old daughter's swollen-shut eye, getting to the babysitting room with my other two and my 3-1/2 year old has an accident in his pants, me with no baby wipes and no extra change of clothes...! Thankfully I managed to keep it together and just kept dealing with things one by one as they came up...and still got my WO done - YEAH!

After my WO I caught up with a guy I know who competes in local shows. I was asking him about when he's starting his prep and the conversation led to him trying to convince me to compete in 2011. Flattering, and yeah I want to...just time at this point. Do I really have the time to put in, to do what it takes to get where I know I will need to be, and can I do it without driving my family nuts in the process? :dunno: I think I have the $ thing covered enough to be budget-friendly. Need to give this some more thought. At least I have enough time to think about it for now.

Neutral grip rows:
55 x 15
70 x 15
100 x 12
130 x 3, dropped by 15 back to 55

Close grip pulldowns:
60 x 15
70 x 15
80 x 13
100 x 4, dropped by 10 back to 60

Underhand rows:
62.5 x 15
75 x 15
100 x 13
125 x 3, dropped by 12.5 back to 62.5

Assisted chins, underhand:
50 x 15
40 x 11
40 x 10
40 x 10

Hyperextensions w/25# plate:
3 sets x 15

Overhand rows:
50 x 15
75 x 15
100 x 12
125 x 3, dropped by 25 back to 50

Assisted chins, overhand/wide:
50 x 12
50 x 12
50 x 9
50 x 8

Sunnyday

12-21-2010, 07:48 PM

Hit chest & calves today.

Incline press:
25 x 15
37.5 x 15
50 x 15
62.5 x 5, drop by 12.5 back to 25

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5, drop by 12.5 back to 37.5

Flat DB flyes ss flat DB press (same wt/reps):
10s x 15
12s x 15
15s x 15
20s x 8 (still can't break this without losing form - sigh)

Standing calves:
+90 x 15
+140 x 15
+160 x 15
+180 x 12 YEAH!!

Seated calves:
+20 x 15
+50 x 15
+70 x 15
+90 x 9 YEAH!!

Chest is slowly coming out of a long plateau. Cleavage still improving slowly which I'll take over strength but difficult to be patient with my WOs the way they are. Calves seem to be progressing nicely in strength and detail.

FBB ELISA CHARM

12-21-2010, 10:56 PM

Sunnyday

12-21-2010, 11:28 PM

:gn:

Niiice!

:peace2:
Elisa

Thanks, Elisa. I need ideas to fight boredom with my chest WOs. Something to mix things up a bit, but not too crazy. Any ideas?

Sunnyday

12-22-2010, 03:09 PM

FBB ELISA CHARM

12-22-2010, 05:26 PM

Hit legs so hard they hit me back LOL!

Leg extensions:
40 x 15
70 x 15
100 x 15
130 x 6, drop by 30 back to 40

Seated leg curls, toes in:
50 x 15
60 x 15
70 x 15
80 x 3, drop by 10 back to 50

Seated leg curls, toes out:
50 x 15
60 x 15
70 x 15
80 x 3, dropb by 10 back to 50

Hack squats, sled wt only:
4 sets x 12
Still getting form down, want to start adding wt soon but this sled is HEAVY!

Walking lunges w/25s:
4 x 12 ea side

Pretty good girlfriend, I like the drop of weight then hit it for higher reps. I a going to try it out.
How long do you rest in between sets?
I like also like to increase weight 5-10 lbs and lift heavy 5 reps and rest 3 minutes in between....

Sorry not ideas for chest WO...

Do you have you youtube channel already?

Are you on my facebook?

If I dont have a chance to come back here I wish you a happy holidays!

:peace2:
Elisa Charm

musclegoddess65

12-22-2010, 07:32 PM

Sunnyday

12-22-2010, 10:17 PM

little free fallin' to the toliet later this week eh?? or holding the side rails cause the DOMS is so bad! LOVE IT:yep:

Yeah, MG. I'll be looking forward to tomorrow when I can "evaluate" how much damage I actually did to my quads, LOL! All those splits I've been working on may just come in handy - I'll just "slide" onto the toilet!! Means I'll have to avoid the powder room and just use my master bath for a while heh heh. :byeg:

Sunnyday

12-22-2010, 10:56 PM

Pretty good girlfriend, I like the drop of weight then hit it for higher reps. I a going to try it out.
How long do you rest in between sets?
I like also like to increase weight 5-10 lbs and lift heavy 5 reps and rest 3 minutes in between....

Sorry not ideas for chest WO...

Do you have you youtube channel already?

Are you on my facebook?

If I dont have a chance to come back here I wish you a happy holidays!

:peace2:
Elisa Charm

Thanks Elisa. My rest between sets depends on several things. I usually rest 60-90 sec after my first set because it is lightest. I stretch a little between sets to help me connect my mind to the muscle group I'm working, too. The higher the weight I'm working, the longer I rest between sets, so that by the final set I'm resting 2 or 3 min depending on how mentally and physically ready I am to make myself cry (my last set is almost always painful). But if I am keeping my reps high then I usually rest no more than 2 minutes between sets and not more than 2 or 3 minutes between exercises.

I love doing drop sets this way, it is really fun. I got the idea from a Parrillo newsletter and I think you can also find it on the Parrillo website. I try make my last set a dropset for every isolation move (ham curls for example). This is when I usually need a longer 2-3 min rest before the dropset, because my 3rd set is usually to failure in the 8-15 rep range and I need the longer rest to get ready for the heaviest work ahead. The 4th set I keep around 3-6 rep range to failure (brings in the type 2 muscle fibers nicely to bring out nice detail), then work back down the stack removing 1 or 2 plates at a time, each weight change work to failure and don't stop until you get back to your warmup weight and crank that out to failure too. It hurts sooooo good! If I can crank out more than 6 reps on that heaviest weight then I increase the weight on that dropset the next week to bring it back into the 3-6 rep range. Let me know if that is too confusing.

One of these days I will have a youtube channel but at this time I don't. Still not on facebook either, I have to limit myself on the computer or I won't get anything done at home. So for the time being here is where you can find me. ;)

Have a great holiday celebration if I don't catch up with you before then. :hmn:

partsRheavy

12-22-2010, 11:10 PM

Thanks for the insight!!!!

Sunnyday

12-22-2010, 11:29 PM

Thanks for the insight!!!!

Any time. :hugme: Ask away, I'll try to answer. And if I don't know, rest assured I'll find someone who does. :yep:

Sunnyday

12-23-2010, 03:01 PM

Worked traps & delts good and proper today. Felt like I wasn't struggleing to maintain great form and was really connecting with the muscle group being worked. :yep: It is starting to show in my shoulders, too. It seems they aren't fighting me like they were through the summer and early fall. Several PRs today.

Smith machine upright rows:
15 x 15
25 x 15
25 x 15
35 x 15 (still managed to crank out high reps @ higher wt)

Machine overhead press:
10 x 15
20 x 15
40 x 12
50 x 8 (YEAH! heaviest yet)

Machine rear delts, hammer grip:
25 x 15
37.5 x 15
62.5 x 14 (YEAH!)
75 x 6, drop by 12.5 back to 25 (YEAH! more wt next wk)

Nautilus lateral raise:
10 x 15
20 x 15
40 x 10 (YEAH!)
50 x 4, drop by 10 back to 10 (YEAH!)

Rear delts, pronated/palms down grip (different machine):
40 x 15
55 x 15
70 x 13 (YEAH!)
85 x 6, drop by 15 back to 40 (YEAH! more wt next wk)

Front DB raise:
8 x 15
10 x 15
12 x 13
15 x 6, drop/pyramid back down the rack to 8 (YEAH! more wt next wk)

musclegoddess65

12-23-2010, 06:11 PM

lots a YEAH's in that workout! SWEET

FBB ELISA CHARM

12-23-2010, 07:36 PM

Sunnyday

12-23-2010, 07:39 PM

lots a YEAH's in that workout! SWEET

Yep...I mean YEAH! I feel like I finally got my mind connected with my delts, something I've been trying to do for nearly 8 months. Definitely constitutes a few YEAH's. ;)

Sunnyday

12-23-2010, 07:41 PM

Very Good!
I to add the Cable lateral on mine delts Workouts.
Keep it up... thanks for the tips!

Happy holidays to you and your family!

:peace2:
Elisa

Right back at ya girl! I may have to try that cable lateral. Take notes on your cheats 'cause I want details!

FBB ELISA CHARM

12-26-2010, 01:07 AM

:faces:

Quick stop to wish you and yours Merry Christmas, I am leaving on vacation... I will be back on Jan 10th!

Happy New Years!

P.s: Just posted my last progress picture of 2010 on my journal, enjoy!

:peace2:
Elisa Charm

Sunnyday

12-26-2010, 02:12 PM

Hope everyone had a great Christmas! It is snowing as I type. Forecast is 6-12 inches, expecgted to fall between 12 pm today and 12 pm tomorrow. Good thing I made a 20-lb turkey yesterday with all the trimmings so I don't have to think about cooking. Just reheat leftovers in between dressing and undressing a houseful of family members as they parade in and out of the house between sledding runs. Snow wears kids out so nicely! Everyone is napping and I am the only one up, resting up for sledding later on. Finally I get a few moments of peace & quiet to post Friday's WO: arms & abs.

DB Overhead extension:
15 x 15
20 x 15
25 x 15
30 x 6, drop by 5 back to 15

Rope pull-up ss/rope pulldown (this time I didn't have the luxury of 2 cables so I had to keep moving the pulley up & down - PITA but got it done). Same wt/reps:
40 x 15
50 x 15
70 x 14 (surprised myself - last wk did only 13 for bis & 12 for tris, nice!)
90 x 6, drop by 10 back to 40 (up 1 & 2 reps respectively from last wk)

Nautilus preacher curl:
30 x 15
40 x 15
60 x 11
70 x 3 drop by 10 back to 30

Skull crushers w/barbell plate:
10 x 15
25 x 15
25 x 15 (fingers got sore & crushed holding plate, had to stop)

Ball crunches holding 10# ball:
4 sets x 15, rest 1 min between sets

Lying leg lifts w/10# leg wt:
15, 15, 10, 10

Rope crunch @ 80#:
4 sets x 15, rest 1 min between sets

Hanging leg raise:
4 sets x 15, rest 1 min between sets

Gym closed early due to Christmas Eve, so time was not on my side. Glad I could at least do this much so I don't feel like a slug this weekend, LOL!

musclegoddess65

12-26-2010, 06:59 PM

I miss Xsport Fitness in IL... they are open 24/7/365.... so I was in there on Christmas Day even...Feel bad for those that had to work, but I made sure to take in some homemade goodness and some coffee!

Sunnyday

12-26-2010, 08:16 PM

Niiicce!! I'd love to have a 24/7/365 gym nearby. I'd probably do the same for those poor souls working on a holiday. Fresh, hot coffee seems to be the universal treat. :)

GirlyMuscle

12-26-2010, 08:22 PM

If PF had wanted to be open I would have happily worked it. All I did was sit around the house all day alone. :)

Sunnyday

12-26-2010, 08:28 PM

If PF had wanted to be open I would have happily worked it. All I did was sit around the house all day alone. :)

I can't believe I didn't think of inviting you down here, since I am not that far from you. :byeg: I could've used the help scarfing down these cookies...and pizza...and wine...and....I feel so bloated! :hypno: How do people eat like this all the time? I think I will start a prep diet right along with you, GM.

GirlyMuscle

12-26-2010, 08:35 PM

I know in a few weeks I'll regret saying this but I'm actually excited to get started with contest prep. I hate how I feel right now. To everyone else I look normal, healthy. To me I look fat and bloated. I mean, I'm still in size 8s but I feel like I'm in 16s!

Sunnyday

12-26-2010, 08:50 PM

GirlyMuscle

12-26-2010, 08:58 PM

I am right there in the same boat with you, girl. I feel like a fat sloth. Not even a fat and happy sloth like the rest of the free world, I mean a fat lazy Ugly UNLOVED sloth! And I haven't felt that way in, well, a year since the last time I sat around the house eating this much. I can't even sleep right when I feel this way. Figures it is supposed to snow all morning too...and I love snow, but...that means my gym will probably be closed...ugh. And I only get this depressed and upset when I'm not eating right.

In a way I hate being the "weird" one bringing my food everywhere, measuring everything, etc. I hate having to explain why I won't eat biscuits and gravy, or whatever is on the standard fat slob menu du jour, but after today I really just want to get back to regular meals that make me feel better. My moods are more even, my body image isn't all over the place, my clothes fit the way I want them to, I can laugh at the number on the scale or the tape measure...and besides, I think it makes me a better mom & wife. Probably sounds corny, but it's truth.

I'm sure you know as well as I do the only way to feel better is make the decision and just do it.

I actually like being the weird one. After I competed and could eat with everyone else...at work, at home...I didn't feel comfortable with it. It's like I was cheating and everyone was watching. People even commented on how weird it was to see me eat regular food as if chicken isn't regular! LOL

And it's not corny to think that taking care of yourself first makes you a better person for the other people in your life. That's fact. :)

Sunnyday

12-27-2010, 01:08 PM

I'm sure you know as well as I do the only way to feel better is make the decision and just do it.

I actually like being the weird one. After I competed and could eat with everyone else...at work, at home...I didn't feel comfortable with it. It's like I was cheating and everyone was watching. People even commented on how weird it was to see me eat regular food as if chicken isn't regular! LOL

And it's not corny to think that taking care of yourself first makes you a better person for the other people in your life. That's fact. :)

Awww, thanks for the support, GM! :hmn:

Time to pull a "Nike" and just do it...the prep diet, that is.

Sunnyday

12-27-2010, 01:26 PM

My husband went to the gym early this morning and I was hoping to tag along with the kids. Because of last night's snowstorm, I waited at home until he could let me know whether child care was even open at all today. The response he got at the desk was, "I don't know." When he asked whether child care would be open at all today, the response was, "I don't know." followed by a glassy-eyed look. So rather than a much anticipated couples WO, I had to wait at home with the kids until my husband returned. I got to the gym and was met with the "why didn't you bring the kids?" inquiry, over and over again, and I repeated the above story. Sometimes I wonder whether this gym hires people who know how to think at all. :hypno: I anticipate a move in a couple of years and that will mean a more accessible, more reliable gym...equipped with a lying leg curl!!! In the meantime, we will just have to make due with this one.

Today's WO:

Neutral grip rows (pyramids up & down by 30 was nice):
40 x 15
70 x 15
100 x 12
130 x 3, drop by 30 back to 40

Close grip pulldowns:
60 x 15
70 x 15
80 x 13
100 x 4, drop by 10 back to 60

Underhand rows:
50 x 15
75 x 15
100 x 13
125 x 4, drop by 25 back to 50

Assisted chins, underhand grip:
50 x 15
40 x 12
40 x 11
40 x 10

Overhand rows:
50 x 15
75 x 15
100 x 12
125 x 5, drop by 25 back to 50

Assisted chins, overhand/wide grip:
50 x 10
50 x 12
50 x 12
50 x 10

I think my back is just about where I want it now. For figure, I don't think I want it any bigger than it is. Need to work off these cookies and take some progress pics.

freebirdmac

12-27-2010, 05:52 PM

Sunnyday

12-27-2010, 09:57 PM

Just got caught up on your journal! Nice workouts!

It's so great that your husbands supports you. With 3 kids you have to have that or you'd never see the gym. At least until the youngest is at least driving age :p

Thanks for the encouragement on the WOs, freebird. I need all the help I can get! :)

Yeah, I am very, VERY fortunate that I have a supportive husband who "gets it"...that I need regular breaks from my routine with the kids. I hope I never forget how fortunate I am.

Sunnyday

12-28-2010, 03:24 PM

Hit chest and calves today. Gym was crowded, just as every other gym is this time of year...sigh. Can't wait 'til the end of next month when the crowd dwindles down to regulars again. Best part was I got to work out with customized tunes blaring in my ears thanks to the iPod Nano my husband got me for Christmas - YEAH! He also loaded it up with music so I didn't have to, AND he got me a very sleek state-of-the-art docking station so I can listen to good music all day long (no Barney!), and that makes for a more content wife when he gets home. ;)

On to the WO!

Incline press:
25 x 15
37.5 x 15
50 x 15
62.5 x 1 too heavy! tried 2 more attempts, no go, drop by 12.5 & pyramid back to 25

Seated flyes (nice!):
37.5 x 15
50 x 15
75 x 12
87.5 x 6, drop by 12.5 back to 37.5

Flat DB flyes ss flat DB press (same wt/reps):
10s x 15
12s x 15
15s x 15
20s x 10 really wobbling last 2 reps (ea fly & press) but managed to ss same # reps

Standing calves:
+90 x 15
+140 x 15
+160 x 15
+180 x 13

Seated calves:
+20 x 15
+50 x 15
+70 x 13
+90 x 9 Yeah! getting stronger!

BEAST MODE

12-28-2010, 03:27 PM

Nice inclines! I think if I saw a female in my gym attempting something 60lbs or heavier, I'd have to at least introduce myself...at the minimum. But she'd likely get dinner too.

Sunnyday

12-28-2010, 03:31 PM

Nice inclines! I think if I saw a female in my gym attempting something 60lbs or heavier, I'd have to at least introduce myself...at the minimum. But she'd likely get dinner too.

LOL! I can't believe I crapped out this time when I got to 62.5! The last 2 weeks I cranked out 4 & 5 reps respectively! I was bummed.

Sunnyday

12-28-2010, 03:32 PM

My husband has stood by and watched me do heavy inclines & yeah he thinks it's really hot.

BEAST MODE

12-28-2010, 03:34 PM

So w/out going back and reading every post, I just went and read the first one...you're not currently competing, right? But you would like to? So you're just training...still indefinite off-season mode?

BEAST MODE

12-28-2010, 03:36 PM

My husband has stood by and watched me do heavy inclines & yeah he thinks it's really hot.

uuuuhhhhhhhhhh...yeah...i would agree w/ him.....

Sunnyday

12-28-2010, 03:38 PM

Yeah, still in my indefinite off-season mode, but slowly ramping up to competing I hope.

My husband is totally supportive of me competing, which is ultra-important to me. Of even more importance to me is that I map out a way to do it (prep, particularly the final 4 weeks) that won't turn the household upside down...if that's even possible.

BEAST MODE

12-28-2010, 03:47 PM

Well good luck with that!

Does your husband train?

Sunnyday

12-28-2010, 03:59 PM

Thanks for the encouragement! I figure I'll keep plugging to make improvements and probably follow along with someone else's comp timeline and see where it gets me. If anything, I'll lean out nicely by early summer, find a good photographer and book a photo shoot and give my husband the pics for his birthday in July!

My husband does what he can in the gym, and I'm so proud that he can do what little he can. He is a retired green beret who had a bad parachuting accident and broke his back, literally. It's a miracle he lived through it, even more that he is walking upright and not in a wheelchair. He swims for cardio, and does a little weight training (using pain as his limiting factor), albeit at 5:30 a.m. long before I get there. Surprisingly, he still carries all that muscle including some really amazing, perfectly balanced legs with honking calves. None of the bbers in my gym can touch them legs they are so awesome. Even at 45 and with the extra padding you can still see he has nice structure and a good v-taper.

BEAST MODE

12-28-2010, 04:03 PM

Hey, I figure if I can give back just a fraction of the encouragement and support I receive from my friends, I'm good to go, so no problem! I'm all about expanding my support group. It's just too bad everyone lives so far away!

That is pretty impressive he's still doing that stuff! Just a minor little back injury can sideline someone for a long time, if not for good. So coming back from breaking it is huge. Oh, and I like the bday gift idea! My bday is in July too...what date is his?

Sunnyday

12-28-2010, 04:10 PM

13th.

Get this - he was born on Friday the 13th. His dad was born on Friday the 13th (January). We were married on a Friday the 13th as well (January). My husband's nephew was born on Thursday the 12th (July), almost made it to Friday the 13th. Our 3rd child was born on Thursday the 12th (November), almost made it to Friday the 13th. Just doin' our best to break tradition/superstition, LOL!

BEAST MODE

12-28-2010, 04:12 PM

Ah...mine's the 16th so that's pretty close!

Even if you're breaking it by 1 day, you're still breaking it!

Sunnyday

12-28-2010, 04:14 PM

Yeah, yeah. At least we can remember each others' birthdays.

Sunnyday

12-29-2010, 04:23 PM

Legs got a nice, hard WO today. The iPod really helped with focus. I never thought I'd like one of these gadgets but thing is a MUST for my WOs from now on.

Leg extensions:
40 x 15
70 x 15
100 x 15
130 x 6, drop by 30 back to 40

My mind FINALLY connected with outer & inner hams today, which was great! As in, I could really tell which ones I was working...cool!

Nautilus seated leg curls, toes out:
50 x 15
60 x 15
70 x 15
80 x 12 (did only 6 last wk?) then dropped by 10 back to 50

Nautilus seated leg curls, toes in:
50 x 15
60 x 15
70 x 15
80 x 9 (huh? same thing - did only 6 last wk?) then drop by 10 back to 50

Walking lunges w/25s:
4 sets x 12 ea side

Smith machine squats: never did these last & felt great - a must next time
35 x 15
45 x 15
55 x 15
65 x 12

I started late today, so my usual 5 sets of squats didn't happen due to child care closing. My mom left to go back to NJ so I wanted to send her back with a gift for my sister who lives nearby: about $200 worth of primo livestock for her aquarium (hence the delay in getting to the gym). My "other" hobby is a high-end saltwater aquarium and I have stuff literally growing out of the tank. So when my sister started one up last summer, I began setting things aside for her. I have so little in common with her otherwise - we are compete opposites - so I'm glad to finally have a way to connect with her.

musclegoddess65

12-29-2010, 04:26 PM

Nice inclines! I think if I saw a female in my gym attempting something 60lbs or heavier, I'd have to at least introduce myself...at the minimum. But she'd likely get dinner too.

then dude you so owe me dinner! :yep:

Sunnyday

12-29-2010, 04:27 PM

then dude you so owe me dinner! :yep:

Yeah, what she said! :p

BEAST MODE

12-29-2010, 04:27 PM

So did you never train w/ your own music playing before? I have to. I can't stand the crap they play in Gold's.

And if you're looking for something that'll really fry your legs at the end, look up somersault squats on youtube. Those things are killers!

musclegoddess65

12-29-2010, 04:28 PM

I almost will turn around and go home if I forget my iPod... tunes rock!

GREAT workouts lady!!!

BEAST MODE

12-29-2010, 04:29 PM

then dude you so owe me dinner! :yep:

I meant like a date...you know we aren't going on a date bud!

Yeah, what she said! :p

You're married...no date!

Sunnyday

12-29-2010, 04:31 PM

I meant you owe mg dinner, LOL!

BEAST MODE

12-29-2010, 04:31 PM

Well I would've bought her dinner when I went up to hang w/ her last summer, but she was dieting and couldn't have it. So I had it instead! :)

musclegoddess65

12-29-2010, 04:33 PM

I meant like a date...you know we aren't going on a date bud!

You're married...no date!

considering your young enough to be my son...hell no...

ok ok you can just spot me... if we get to train at some point when I am midwest bound..

musclegoddess65

12-29-2010, 04:34 PM

Well I would've bought her dinner when I went up to hang w/ her last summer, but she was dieting and couldn't have it. So I had it instead! :)

yes.. you ate pizza... but were kind enough to order while I was out for my run... just cause I am dieting doesn't mean the world has too...

BEAST MODE

12-29-2010, 04:35 PM

considering your young enough to be my son...hell no...

ok ok you can just spot me... if we get to train at some point when I am midwest bound..

See you're the one who doesn't like younger guys...I LOVE older women. But all you ladies I'm friends w/ I would never want that anyway, so no worries.

I really hope I get to make it up to Chicago when you're in town! I'd love to tear up another gym together!

Sunnyday

12-29-2010, 04:40 PM

I almost will turn around and go home if I forget my iPod... tunes rock!

GREAT workouts lady!!!

Yeah, I know just what you mean - at least now I do. I forgot it Monday and put it in my bag for Tuesday. Had I known what I was missing, I definitely would've turned around on Monday to get it.

I did forget my stopwatch, though, which sucked. I borrowed my trainer's since he wasn't training anyone today, but it's not the same as having my watch on my arm. I like having it to keep my rhythm from one set to another.

Thanks about the workouts. Even though they haven't changed that much over the last few months, it seems my connection with each muscle group IS changing, which is fan-tabulous! If this continues, I may have to throw my hat into the competition ring sooner rather than later. Now if I could just find a coach! :confused: Don't think I could bring myself through those last 4 weeks on my own.

stephaniewicked

12-29-2010, 06:04 PM

What did you do before an ipod?? I don't know what I'd do without my mp3 player! Sometimes I bring my headphones into the office so I can listen to HMR... and a few times I left them there and didn't realize it until I got to the gym that night. Ughhhh, what misery! And since the gym music is more like elevator music, it's pretty damn painful to not have my own tunes blasting during training.

Glad to hear you had such a great leg day!!

Sunnyday

12-29-2010, 08:23 PM

Steph, I truly have no idea HOW I lasted so long without one. I got my husband a nano for a gift when they had just hit the stores, the 8 gig one. He got me the latest 16 gig with the touch screen, etc. He's the gadget guy and so it just seemed fitting. I was so lonely for grown-up conversation when I got back into the gym a year ago that I just didn't care to hear music, just another adult voice to talk with about anything other than little kid issues. So I guess I finally got my fill of people making small talk and asking me what it is I'm doing and do I compete and mistaking me for one of the trainers, etc.

And by the way, the top of the line docking station that he got me to go with the iPod really kicks butt too!

GirlyMuscle

12-29-2010, 08:37 PM

When I started training 11 yrs ago I only used music for cardio because I had a big ass Sony Walkman!

Sunnyday

12-29-2010, 08:41 PM

Yep, that was me too, LOL! Walkman all the way from high school to college to grad school, through every pregnancy, even 5 years ago training for my half marathon. Never again. I am a happy iPod convert!

GirlyMuscle

12-29-2010, 08:42 PM

I just got a new iPod. Well, not new...my training partner donated it to the cause. She had an extra.

And I still have that Walkman. :)

Sunnyday

12-29-2010, 08:54 PM

Yeah, I'll still hang onto my dinosaur walkman for nostalgic purposes. Nice to show my kids what we used to cart around in the "olden days"!

GirlyMuscle

12-29-2010, 08:55 PM

Hell, I'm old enough to remember 8-tracks....

Sunnyday

12-29-2010, 09:00 PM

Me too!

Sunnyday

12-29-2010, 09:01 PM

I still have a small collection of vinyls, too.

Sunnyday

12-29-2010, 09:06 PM

My quads are already starting to feel like jello. I am already starting to dread the first trip to the toilet tomorrow morning. Can anyone say, "free fall"?!

GirlyMuscle

12-29-2010, 09:41 PM

I love/hate free fall days. :D

Sunnyday

12-29-2010, 09:48 PM

Yep, but this one is special in a way: the most mind/muscle coordination I've had on a legs day. It'll be totally worth it!!

Just did a little leg stretching & massage to try to work out some of the lactic acid.

stephaniewicked

12-29-2010, 11:58 PM

GirlyMuscle

12-30-2010, 12:07 AM

I got one of those things years ago. It played my mp3 player through my car stereo. That way I could listen to music or podcasts. It plugged into my mp3 player and cassette player in the car. I forgot about that.

LisaRD23

12-30-2010, 01:13 PM

What an awesome hubby! :)

I had a walkman, then a discman. In fact, my first car only had a cassette player, so I got this accessory (which back then seemed like the coolest thing!) so that I could put CD's in my discman and listen to it through the speakers in my car. I thought I was soooooooo cool, lol. Now CD's are pretty much extinct... technology is crazy when I stop to think about it. What's next??

I used to have one of those too!!! My husbands car has the i-pod hook up, buy my car doesn't have it so I staill drive around around with this huge CD case-- all my music is sooo out dated though b/c I can't even remeber the last time I purchased a CD

Sunnyday

12-30-2010, 02:27 PM

I used to have one of those too!!! My husbands car has the i-pod hook up, buy my car doesn't have it so I staill drive around around with this huge CD case-- all my music is sooo out dated though b/c I can't even remeber the last time I purchased a CD

Me too! Until this Christmas, that is. Thankfully my husband loaded up my new iPod with new tunes, so I don't have to worry about purchasing new music. I don't know half the stuff that's on this thing yet! :p

BEAST MODE

12-30-2010, 02:31 PM

I am so dependent on music to get me through the day. I never go to the gym or work w/out it. I have a Zune (Microsoft's version of the ipod)...and it is always w/ me. I actually have it on me more than my phone.

Sunnyday

12-30-2010, 02:35 PM

I totally understand that. I leave my phone in the car when I'm at the gym. I couldn't stand to have people on my phone interrupting my WO. It's bad enough I have to stop to change diapers!

BEAST MODE

12-30-2010, 02:37 PM

LOL Don't get me started on cell phones in the gym!!!

Sunnyday

12-30-2010, 02:52 PM

Speaking of the gym, I hit traps & delts today. BTW, yesterday's leg WO is still resonating with me, LOL! :hypno:

Smith machine upright rows:
25 x 15
25 x 15
35 x 15
45 x 12

Overhead press w/shorter bb, no added wt (assume 35# bar):
4 sets x 15

Machine reverse flyes, palms in:
25 x 15
37.5 x 15
62.5 x 15
75 x 6, drop by 12.5 back to 25

Front db raise:
8 x 15
10 x 15
12 x 15
15 x 6 then pyramid back down the rack to 8

Machine reverse flyes, palms down (different machine):
40 x 15
55 x 15
70 x 14
85 x 6, drop by 15 back to 40

Machine side lateral raise:
20 x 15
30 x 15
40 x 9
50 x 4, drop by 10 back to 20

Even had time for a long stretch AND a shower today...woo-hoo! :D

BEAST MODE

12-30-2010, 02:54 PM

Nice volume! That's the only way my delts will grow. Get stuck on the commode yet today? lol

Sunnyday

12-30-2010, 03:08 PM

LOL, not stuck yet per se, but my muscle soreness usually peaks around 36 hrs post-WO, and that would be later tonight.

My shoulders are finally responding...to lower wt, higher volume, dropset every final set for isolation moves til it burns so bad I cry like a baby. Right now they are burning so bad I just about have smoke coming out of my shoulders and so weak I can hardly lift my arms over my head. That's also the only method that has been working for my quads & hams as well.

BEAST MODE

12-30-2010, 03:13 PM

My DOMS is the worst the 2nd day. So good luck if you wake up in the middle of the night to pee!

I've gone to high volume for everything now and it's ended up giving me the best gains I've ever had. The problem is my training style wears down my CNS so fast, I can't train like that very long.

Sunnyday

12-30-2010, 03:14 PM

Yeah, not looking forward to the midnight potty break!

BEAST MODE

12-30-2010, 03:16 PM

Too bad you can't pee standing up...

Sunnyday

12-30-2010, 03:21 PM

If I were a guy, I would've invented a way to ricochet the pee stream from the bed straight into the toilet while lying down, LOL! I just hate losing my sleep buzz every time my bare feet hit that cold tile floor!

BEAST MODE

12-30-2010, 03:23 PM

LOL That's a great invention! You should still do it, but just make adapters for both sexes. I'll invest some start-up money!

Sunnyday

12-30-2010, 03:25 PM

Hmmm....gotta think this one over....

BEAST MODE

12-30-2010, 03:27 PM

Of course, your design is going to have to take into account the distance between the bed and the toilet...may have to have different hose lengths or something. This may end up being inconvenient, because it would rule out cuddling, but you'd both have to face the same direction.

Sunnyday

12-30-2010, 03:30 PM

Yeah, you're right. This is gonna be more complicated than I thought. That must be why I abandoned the idea a while back. Need to invent something else...:dunno:?

BEAST MODE

12-30-2010, 03:31 PM

I've had some really good ideas in the past, but when I look them up, they're already patented...except one. But it'd only be useful around Christmas.

Sunnyday

12-30-2010, 04:22 PM

Good news everybody! The MRI revealed my husband's rotator cuff issue is only due to a nasty case of tendonitis - no tear! OH YEAH! Doc says the pool is OK exercise (pounding cardio out due to previous spinal issues) as long as he refrains from overhead movements. As in, no crawl motion. He's just happy he can start exercising again. Now hopefully he learned his lesson not to play "swing like a monkey" with the kids anymore.

And just when you thought it was safe to go back in the water....

After my mom (the final houseguest over the holidays) left, I emptied every single cookie tin that was brought into this house right into the garbage! Just when I thought it was safe and could breathe easy about getting back on track with my diet, the doorbell rings - it's the UPS guy with a package from my mother-in-law. Yep, you guessed it: a tin of COOKIES...AAAAAAAAHHH!!! My husband figures she didn't want to be outdone by everyone else. I'm giving the kids an afternoon treat and then they're GONE!

BEAST MODE

12-30-2010, 04:24 PM

COOKIES!!!!!
http://www.chocolatechipcookies.us/images/chocolate-chip-cookies-480.jpg

Sunnyday

12-30-2010, 04:28 PM

:drool:

BEAST MODE

12-30-2010, 04:30 PM

Just a heads up...starting next week, do not peek into my journal or you will see tons of images like that. I look at a lot of food porn when I'm dieting, and prep starts Sunday.

Sunnyday

12-30-2010, 05:38 PM

Got it. Not into food porn until right before my cheat meal. Thanks for the tip.

Sunnyday

12-31-2010, 02:49 PM

The gym was only open til noon today and closed tomorrow, so I did a double-WO - abs & arms. Can't wait til next Friday when I can split these parts up again!

Ball crunches holding 10# ball:
4 sets x 15, 1 min rest btwn sets

Lying leg lifts:
20, 18, 15, 12 (my best yet, usually crap out after the 2nd set & can't do more than 10 in the next 2 sets!), 2 min rest btwn sets

Rope crunches @ 80#:
4 sets x 15, 1 min rest btwn sets

Hanging leg raises:
4 sets x 15, 1 min rest btwn sets

Side planks:
4 sets - hold ea side 1 min w/o rest, rest 1 min after 2nd side, repeat

Front planks:
4 sets - hold 1/rest 1, repeat

Twists w/shorter barbell (assume 35#):
4 sets x 15

DB overhead extensions:
15 x 15
20 x 15
25 x 15
30 x 6, pyramid back down the rack to 15

Rope pullup ss/rope pulldown (thankfully the guy beside me left after my first bicep set & I could use both cables):
40 x 15 ss 40 x 15
50 x 15 ss 50 x 15
70 x 13 ss 70 x 15
90 x 5 drop by 10 back to 40 ss 90 x 6 drop by 10 back to 40

Nautilus preacher curl:
30 x 15
40 x 15
60 x 12
70 x 3 drop by 10 back to 30

DB Skull crushers:
20 x 15
25 x 15
30 x 8 got too crowded around the rack/bench & decided to call it a day

Hope everyone has a safe & happy last day of 2010! :byeg:(bye 2010)

BEAST MODE

12-31-2010, 02:56 PM

Good training! Doing anything fun tonight?

Sunnyday

12-31-2010, 03:13 PM

Good training! Doing anything fun tonight?

Thanks! Still plodding away. Not looking forward to having to wait for equipment on Monday and weeks following until the New Years resolutioners fade away.

Yep, staying home, playing nurse to my kids (head colds) and my husband (head cold and rotator cuff tendonitis). Eating a simple, nutritious dinner, put the kids to bed early, enjoy time on the couch with my husband beside me and a cozy fire going in the fireplace. Maybe watch a movie but still get to bed on the early side. My kind of fun! :p

I tried hard over the years to enjoy staying up late, but never really enjoyed it...ever. I'm a homebody at heart. Thankfully so is my husband.

BEAST MODE

12-31-2010, 03:19 PM

That's why I like going in the morning when it's pretty empty. I never have to wait for anything.

I'm doing the same thing tonight, minus the kids and husband. I don't see the reason to celebrate NYE. I'm not a partier anyway, so I'm perfectly content sitting at home watching a movie and eating some chicken breast. I'm a homebody too.

Sunnyday

12-31-2010, 03:24 PM

I soooo wish I could get to the gym earlier than I do. Unfortunately, child care limits me. I have no family close by or available babysitter to watch my kiddos, and on school days I have to get the oldest to school first. Means I don't get to the gym until 9 a.m. most days. Sigh. I'm glad I can at least afford a gym now. As a single parent I was a slave to the DBs at home, which I'd still consider a far worse situation than having to step over the resolutioners in the weeks to come (preaching to myself here).

BEAST MODE

12-31-2010, 03:27 PM

I don't even wanna think about the month of January and all those people. But they're likely not to be there at 6 am...and if they are, they won't last long. Going early is just too much for most people. The first day they decide to sleep in it's over.

Sunnyday

12-31-2010, 04:20 PM

Ya, that's true. Those early morning resolutioners won't last beyond the first week - or two at most. My husband goes around that time like you and he doesn't experience the crowd that I do. The mid-morning crowd likes to linger. Thankfully, though, they're still nowhere near as bad as the evening crowd. THAT is an awful scene!

BEAST MODE

12-31-2010, 04:22 PM

OMG...don't get me started! Girls are there to talk. Guys are there to hit on girls and try to impress them by flaring out their lats and puffing their chests out. It really is amusing to watch, but at the same time it makes me crazy.

Sunnyday

12-31-2010, 04:28 PM

We can agree it's a disgusting scene after 5 p.m.

Sunnyday

12-31-2010, 04:32 PM

BEAST MODE

12-31-2010, 04:39 PM

I'd wear that shit to the gym in a heartbeat!!! I mean...if I had a wife.

Sunnyday

12-31-2010, 04:52 PM

cool. I sooo want to find a guy friend with a bber wife to buy this for.

stephaniewicked

12-31-2010, 07:35 PM

I wish I could do the lifting thing at 5am, but I just can't... I'm a night person, so I start training anywhere between 7:30-9pm, depending on my mood, if I need a nap first, etc. 5-8pm is usually super crowded and I just can't deal with that... so I get home from work, eat, relax, shower, drink my pre-workout and then go... I don't have the patience for all those stereotypes mentioned above, so I try to avoid it as much as possible.

Happy New Year to you, hubby and the kids. Sounds like a nice relaxing way to bid goodbye to 2010, and welcome 2011. :)

Sunnyday

01-02-2011, 06:04 PM

Happy New Year, everyone!

We started out 2011 on a great note: my littlest has a tummy bug. She's been fighting a sinus thing all week, so I didn't question it when my husband suggested I leave her home with him and I go to church without them. My husband has the same sinus thing. So it was just me and my boy at church today, which was a nice change. I received a text from my husband at 10 that my littlest was tossing breakfast all over the living room...nice! She and my husband have been sleeping in front of the TV nearly all day today, leaving me and my boy to have a little exclusive time while I take down the Christmas decorations.

I'm just hoping the rest of us don't catch this ugly bug. Praying that the gym won't be as crowded as I think it will be when I go there tomorrow.

SallyAnne

01-02-2011, 06:07 PM

Bug going around at my house, too. My son has struggled with it for a week. Finally getting better, I think.

Sunnyday

01-02-2011, 06:12 PM

Sorry you've got it running through your household, too. Both of my daughters got it, but so far so good with the rest of us. My oldest was spending New Year's at her dad's. She wasn't feeling well at the party at her uncle's house, so her cousin offered to drive her home in her new car. My daughter ended up throwing up all over the back seat!

SallyAnne

01-02-2011, 06:35 PM

yikes!

Bryan and I took my son to a japanese restaurant - teppanyaki. He had lobster, rice and some sushi, then threw it all up after he got home. :( Still has a cough, but is feeling much better. So far so good for me (cross fingers).

Sunnyday

01-02-2011, 09:41 PM

Yecchhh! I can't even count how many times I've washed - no, scoured - my hands! So far no symptoms for me, my husband, or the wonder-boy.

Crossed fingers for us & you, too, SallyAnne. About 36 more hours and we know we're out of the woods.

partsRheavy

01-02-2011, 10:37 PM

Hope you guys avoid the bug!!

The New Years' crowds haven't been bad at the gym locations where I go, but I guess I'll see if they show up Monday! I like to w/o in the afternoon or evening. I've gotta have a decent amount of food in the system to hit the weights.

Sunnyday

01-03-2011, 02:34 PM

I was not surprised by the sea of cars in the parking lot at the gym. However, I was very pleasantly surprised that they weren't occupying the weight room, so no waiting for equipment - yeah!

Seated rows, neutral grip:
40 x 15
70 x 15
100 x 13
130 x 4, drop by 30 back to 40

Close grip pulldowns:
40 x 15
60 x 15
80 x 14
100 x 5, drop by 20 back to 40

Seated rows, underhand:
50 x 15
75 x 15
100 x 14
125 x 5, drop by 25 back to 50

Assisted chins, underhand:
50 x 15
40 x 10
40 x 10
40 x 9

Seated rows, overhand:
50 x 15
75 x 15
100 x 13
125 x 5, drop by 25 back to 50

Assisted chins, overhand:
50 x 10
50 x 9
50 x 9
50 x 8

Hyperextensions w/plate:
10# x 15
10 x 15
25 x 15
25 x 15

Finished with 30 min of moderate cardio.

BEAST MODE

01-03-2011, 02:36 PM

Let me guess...they were all doing cardio?

Sunnyday

01-03-2011, 04:10 PM

Yep, the cardio kings and queens. Either machines or the classes, but that's where they were congregating. They were done by the time I finished weights.

BEAST MODE

01-03-2011, 04:12 PM

Well I have no problem if they all come in to do cardio or take classes! I do cardio at home and would never take a class that is geared toward women because I am a man.

Sunnyday

01-03-2011, 04:14 PM

x2!

Sunnyday

01-03-2011, 04:14 PM

Not the man part, LOL!

LisaRD23

01-04-2011, 10:49 AM

Give it another 2weeks and all those parking spaces will be free again!! That crap allways happens. The gym is packed the first few weeks of January, then it gets packed again for a few weeks when warm weather hits....then it's empty again right after Labor Day!

Suzanne

01-04-2011, 12:28 PM

Stephwicked had recommended a website for t-shirts. I found a hilarious one for my husband: "My wife can lift more than you." LMAO! I'm totally bummed that he said he refuses to wear it if I bought it for him. He just rolled his eyes. I still may get it for him.

Chase got one that says "My girl lifts more than you" he likes to wear it lol It isn't so tru now that we are at gold's a lot of real lifters there

Happy New Year

Not sure how our gym will be with resolutioners it's our first Jan there

Sunnyday

01-04-2011, 02:00 PM

Happy New Year, Lisa & Suzanne!

Today it was just the regulars in the gym. Looks like the resolutioners just want to resolve to Monday/Wednesday/Friday, LOL!

Sunnyday

01-04-2011, 02:15 PM

I decided to change things up for today's WO. It may just be me, but my chest appears to be getting out of proportion with the rest of my tiny body. I'm also noticing a bit of separation between muscle and breast - not a look I like on myself, so I'm going to cut back a bit and see what happens.

So today's WO ended up being chest, calves, and some abs.

Incline press:
25 x 15
37.5 x 15
50 x 12

Seated flyes:
37.5 x 15
50 x 15
75 x 12
87.5 x 6, drop by 25 back to 37.5

Standing calves:
90 x 15
140 x 15
160 x 15
180 x 12
230 x 6 this was nuts but I wanted to try it, heh heh. Too heavy for my back to repeat on this machine, though my calves can take it. Must find an alternate calf raise exercise. Maybe use the leg press next time.

Seated calves:
+20 x 15
+50 x 15
+70 x 14
+90 x 8

Side planks:
60 sec each side, rest 60 sec, repeat for 3 sets

Front planks:
hold 60, rest 60, 3 sets

Did the chocolate protein pudding ritual, then finished with a long stretch and 30" of moderate cardio.

Sunnyday

01-04-2011, 02:18 PM

Chase got one that says "My girl lifts more than you" he likes to wear it lol It isn't so tru now that we are at gold's a lot of real lifters there

Happy New Year

Not sure how our gym will be with resolutioners it's our first Jan there

Yay! I'm so glad there's someone else out there who thinks this shirt is cool. Right though, that at a real gym like Gold's he probably wouldn't want to wear it around real lifters.

Sunnyday

01-04-2011, 02:20 PM

Speaking of cool stuff to wear, I came across animal print weight gloves while surfing the web the other day. I want zebra ones. They also come in leopard, LOL!

BEAST MODE

01-04-2011, 02:22 PM

Does someone want a little more attention in the gym? lol

Sunnyday

01-04-2011, 02:26 PM

Not attention per se. Just a little something to motivate me, jazz things up a bit. :)

BEAST MODE

01-04-2011, 02:28 PM

I gotcha...wierd lady.

Sunnyday

01-04-2011, 02:29 PM

Yeah, my kids have no chance at bein' normal.

BEAST MODE

01-04-2011, 02:44 PM

Meh...normal is boring anyway.

freebirdmac

01-04-2011, 09:11 PM

What is normal?

Sunnyday

01-04-2011, 09:16 PM

:dunno:

Can't help you there, freebird.

GirlyMuscle

01-04-2011, 09:27 PM

Yeah, my kids have no chance at bein' normal.

Normal is sitting on the couch, playing video games, eating crap, and being at least 20 pounds overweight. I hope your kids don't turn out normal. :)

Sunnyday

01-04-2011, 09:49 PM

I will feel as though I've succeeded greatly if my kids DON'T turn out as either side of the family: overeaters, addicted to refined carbs, obese, moody/cranky, all of them on statins & other meds before they're 40, prediabetic, etc., etc....I'm DETERMINED to end that cycle right here and now.

Sunnyday

01-05-2011, 02:51 PM

Hit legs good and proper today.

Background: I had changed my leg WOs back in November to begin with isolation exercises and end with compound moves. For the last 4 weeks specifically, I wanted to focus more on detail than strength. For the next 4 weeks or so I think I want to work on strength and see where that gets me.

Smith machine squats:
35 x 15
55 x 15
75 x 12
85 x 8
95 x 6 OH YEAH!! my heaviest yet...only 14 lbs from my bodyweight!

Stiff leg deadlifts w/short barbell:
+10 x 15
+20 x 15
+30 x 15
+40 x 12

Leg extensions:
40 x 15
70 x 15
100 x 8
130 x 3, drop by 30 back to 40

Seated curls (different machine from last week):
40 x 15
55 x 15
70 x 8
70 x 6, drop by 15 back to 40

Chocolate pudding ritual, good stretch, 30 min cardio

I am a wobbly lil' puppy! :hypno: Potty trips gonna feel great tomorrow!

BEAST MODE

01-05-2011, 02:54 PM

So you weight 109? Damn...you're a little bitty thing then, aren't you?

Sunnyday

01-05-2011, 03:05 PM

Yep, hence the signature.

BEAST MODE

01-05-2011, 03:14 PM

I get it now! That must make it even more impressive to watch you lifting more than half the guys in the gym! lol

BEAST MODE

01-05-2011, 03:14 PM

For some reason it posted the same thing twice, so now I get to make up something...nick flut blarney quando flooooooo!!!!

Sunnyday

01-05-2011, 03:25 PM

I was actually thinking of changing the sig to read "a bber is a bber no matter how small"

freebirdmac

01-05-2011, 07:26 PM

I started my bulk at 108. Think I'll hit 120+ before it's over :)

Hope your potties have the handicap rails :D

Sunnyday

01-05-2011, 09:44 PM

Uh-oh. My husband came home tonight, went up to the master bathroom and started puking non-stop. Not good. My son woke up from his nap this afternoon with a fever but no other symptoms. I am the only one who has not come down with some sort of illness and I am praying I don't get the puke bug.

tammyp

01-06-2011, 06:03 AM

yuk....hand sanitizer should be your bff!

Sunnyday

01-06-2011, 04:47 PM

Oh yeah it is. Hand sanitizer, Clorox wipes, antibacterial soap, I've been all over them since the first heave. So far, the Peanut and I are still OK. Now I know what a time bomb feels like, LOL! Just waiting for one of us to detonate.

Sunnyday

01-06-2011, 04:59 PM

Traps & delts day.

Smith machine upright rows:
25 x 15
25 x 15
35 x 15
35 x 12

Standing overhead press w/short bb, no added wt (assume 35# bar):
15, 15, 15, 12

Machine reverse flyes, palms down (different machine):
40 x 15
55 x 15
70 x 9
85 x 5, drop by 15 back to 40

Machine side lateral raise:
20 x 15
30 x 15
40 x 10
50 x 5, drop by 10 back to 20

Front db raise:
8 x 15
10 x 15
12 x 13
15 x 5 then pyramid back down the rack to 8

Machine reverse flyes, palms in:
25 x 15
37.5 x 15
62.5 x 9
75 x 6, drop by 12.5 back to 25

Finished with 30" on the elliptical

Abs are slowly making a comeback. Haven't seen them well since before Thanksgiving, so it's nice to see they were just hiding. :) Can't wait to give them a good, hard WO tommorrow.

BEAST MODE

01-06-2011, 05:02 PM

Good stuff! I got sick 2 weeks before Christmas and lost my abs for the next 3. But 5 days into prep and they're already making a comeback.

Sunnyday

01-06-2011, 05:13 PM

I never had abs before late summer 2010. Now that I know what they look like (on me) I don't want to be without them for any extended period of time. Nice to know I didn't let the diet slip so far that I had to really work to get them back. Can't wait to lean out a bit more and start seeing some righteous quad separation (and if all goes well, glute ham tie ins would be the icing on the cake!) for the first time. That will be REAL NICE! Totally psyched to peal off some fat - ya!

BEAST MODE

01-06-2011, 05:15 PM

Feels good to start seeing everything separate! Makes all the hard work and sacrifice worth it.

Sunnyday

01-06-2011, 05:19 PM

Funny thing, though, is it really doesn't feel like sacrifice...to me.

partsRheavy

01-06-2011, 07:35 PM

Sunnyday

01-06-2011, 09:02 PM

I loved reading some of the recent entries in your journal!! (not the ones about the tummy flu of course - I meant the ones about "normal.")

Of late, I've felt "not normal" a lot of times.

Being 45+ years old I can remember a time when maybe 1/3 rather than 2/3 of the country was overweight. I can remember a time when Moms told their kids to eat their veggies rather than taking them to Mickie D's and buying them as much junk food as they beg for.

I used to be sort of nerd in high school. I was into the academic subjects and back then I kind of looked down on sports, didn't like PE etc. But now that I've seen what "opting out" of PE has done to the kids, I feel totally differently about the matter.

Keep that flu bug at bay!!!!

So far, so good...puke bug is being kept at bay...fingers crossed we can make it through the next 24 hours and then I think we could be out of the woods...I hope.

Yeah, as I just hit 43 myself, I can remember those days, too. And though I wouldn't have classified myself as anti-PE (I was pretty athletic), it was just a different time. Everybody walked to school unless you lived FAR from school. And kids like me even walked alone (gasp!). Nowadays they'd send social services after you if you let your kid walk to school and even with a group of friends. Now the bus picks them up even if they only have a short walk to school. I understand it - safety is the number one concern. But it comes at the expense of the exercise kids once got from a twice-daily walk. Small price to pay...I don't dispute that. But if they're not going to get the exercise from to/from school regular walks, then it has to come somewhere else.

And remember these good old days?...
Back then it was also OK (on a non-school day) if your mom kicked you out of the house in the morning, locked the door behind you, and told you not to come back before dinnertime...and you found stuff to do to keep you busy and active, from morning 'til dark. You came back dirty and physically exhausted just having some good fun around the neighborhood. These days they'd haul that sort of mom's butt straight to jail. With all the stories of kids getting hurt, into trouble, and pedophiles galore, I certainly wouldn't think of sending my kids out to play without some responsible adult supervision, and in my case (and others like me) that means the kids have to play inside a lot, and the active play is in a more structured/formal setting (if you can afford it, that is). And if you can afford to have your kids in sports outside of school, that means you're probably there supporting them either as coach or spectator, or the team taxi service, and if that is the case, you're less likely to have the time to plan and/or cook a wholesome meal for the family. There are many days when I don't have the time either, but I figure if I can cook and portion half the week's worth of meals for myself, then I can do it for the whole family, which I very well do some days. Most "normal" people haven't figured that out...yet.

So based on the above, it's no great surprise to me that obesity is on the rise. I don't know that given the circumstances it will change any time soon. Hopefully enough overweight people (or their relatives) will have the courage to step up to the plate, say enough is enough, and set the example and show it CAN be done, and it doesn't require the great sacrifice they may initially think it does. :dunno: