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  1. #6481
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Think strong thoughts for us!
    Strong thoughts always, Sunny!
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  2. #6482
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Strong thoughts always, Sunny!
    2016 RX Member of the Year
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  3. #6483
    TEAM ITHXU CHILDOFGOD's Avatar
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    keep up the great work young lady
    MY LORD OF LORDS!!!

  4. #6484
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work young lady
    Thanks, COG!
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  5. #6485
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/25 Squats n deads express training

    It's 80 degrees here today as compared to 40s last week so naturally I wanted to get the bare minimum done with training and enjoy some time in the sun with the fam, prepping our vegetable garden.

    Dynamic warmup

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 3
    3 x 143 x 3 (about 80% of 1RM)

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 185 x 1 with about 60 sec between singles (about 80% of 1RM)

    Then several of my long-lost frands showed up -- they had left this gym for greener pastures -- and since I hadn't seen them in MONTHS we took some time catching up. One of those peeps nailed 505 for an EASY deadlift PR which was awesome to see.

    Now it's off to the garden center to pick up supplies and enjoy this weather while it lasts! Supposed to rain and be chilly all next week - yuk.

    Happy weekend, everyone!
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  6. #6486
    OLYMPIAN Sunnyday's Avatar
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    Sitting here at my daughter's 8-and-under swim championships. Her first event is at 9:00. She's seeded pretty competitively for a few events which is exciting. She has 5 events to swim: 4 individual and one relay.
    100 yard individual medley (25 yds each butterfly, backstroke, breaststroke, freestyle)
    50 yard freestyle
    50 yard breaststroke
    100 yard backstroke
    200 yard freestyle relay (4x50 yd)

    Swim fast, little kiddo!

    IMG_2743.jpg

    For those of you into swimming, this meet is being posted in real time on the Meet Mobile app, my first time seeing them posting an 8U championships which is cool for this family, since dad is home with her sick big brother. So dad gets to watch the times post from his phone!
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  7. #6487
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/27

    Training didn't happen at all today. Oh, I went to the gym all right. But during warmup I felt my low back getting progressively tighter. Stopped the warmup and just wanted to stretch in a child's pose - and physically couldn't do it. Not that it hurt that bad (though it did, I'm used to that), the muscles were so tight that I couldn't get into that pose if someone paid me. Wow. I stopped right there and called my chiro, who graciously moved my evening appointment to mid-morning. By the time I got there I could barely get out of the car and walk across the parking lot.

    After the adjustment (mostly an L5 issue if anyone cares), I went to the grocery store and walked around a loooooong time. Been taking it easy-ish all day.

    I did manage to crank this out which was a huuuuuge hit with the fam!

    Homemade chicken meatballs, zucchini noodles, and roasted tomato marinara.
    image.jpg

    Low (almost no) carb and contest prep friendly!
    Definitely going to be a staple in this household!
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  8. #6488
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/28 upper body training

    Dynamic warmup

    still having low back muscle spasms. I had planned to train legs but that plan changed real quick. Couldn't set an arch well so I opted to skipp bb bench press and just a moderate chest and shoulder odds and ends sort of training

    Flat DB press:
    15s x 10
    25s x 10
    30s x 10
    35s x 10
    40s x 10

    Incline DB press:
    4 x 25s x 10

    incline DB fly ss reverse DB fly (4 rounds):
    15s x 10 ss 15s x 10

    Over & back press:
    4 x 35 x 10

    Smith wide grip upright row:
    4 x +40 x 10

    Six ways:
    4 x 3s x 10
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  9. #6489
    TEAM ITHXU CHILDOFGOD's Avatar
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    nice work, any new update poics of u, young lady?
    MY LORD OF LORDS!!!

  10. #6490
    Administrator Mac's Avatar
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    Hi Sunny... I hope that you're feeling better and the spasms have gone away. I can relate to those all too well.

  11. #6491
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice work, any new update poics of u, young lady?
    No, no update pics.

    Quote Originally Posted by Mac View Post
    Hi Sunny... I hope that you're feeling better and the spasms have gone away. I can relate to those all too well.
    Thanks, Mac!
    Today went a LOT better! But I still took it easy just to play it safe AND because I want to keep lifting the rest of the week! LOL.
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  12. #6492
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/29 squats n deads

    as I mentioned above, I took it easy today - whether or not my mind wanted to push the envelope. At this age and with my injury history, I'm more concerned with consistent training than I am with hitting big numbers and having to take time off to recover

    dynamic warmup

    while warming up, RX member dkress was deadlifting and she comes over to tell me she just pulled a PR of 275. She shows me the vid and it goes up super smooth, so I tell her add 10 and go for it. And she nails 285. Then 300. Then she says wtf and goes for 315. Well it wasn't smooth and in a meet she'd have been red lighted for hitching. But seriously peeps, she got it up and locked it out and now we know she's got 315 in her! So stinkin' proud of her!

    well that took a bit of time, not that I minded one bit, to watch a friend hit multiple deadlift PRs LOL. Annnnnd I had plans to meet an old friend for lunch, so I limited myself to just squats n deads today. Was well worth it.

    Squats (to competition, "well below parallel" depth):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 with 45-60 sec between singles - felt REALLY good!

    And that's all folks! LOL.

    Chiro appointment tonight, should be the last of my 2 days/week sessions, backing off to once/week from here on out. With the exception of the last few days which I'm sure was triggered by all the uncomfortable sitting at my daughter's swim meet, I've felt very good, meaning ZERO pain meds or even the sense of needing pain meds, ointments, etc. Range of motion has improved tons over the last 2 months which is great. Hoping to keep this trend going in the months to come!
    Last edited by Sunnyday; Yesterday at 05:05 PM.

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