Sunnyday's Training Journal

[Sunnyday]

I am always stalking, I mean looking here and on IG. You never say much on IG.

I'm flattered that you're stalking.

The last 3 or so posts on IG I thought I said quite a bit.

[Sunnyday]

Monday 9/25 upper body training

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
4 x 132 x 4 - got these solid!

Wide grip pullups
5 x BW+32.5 x 5 - Added another set from last week

Seated Y press:
4 x 15s x 10

Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)

Leaning DB lateral raise:
4 x 20 x 10/side

Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)

60 min walk at home

[Sunnyday]

NICE work , Sunny

Thanks, COG

[stanlystud]

my sweet Baby doll....

[Sunnyday]

my sweet Baby doll....

[Sunnyday]

Tuesday 9/26 lower body

Dynamic warmup

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Ab wheel:
4 x 15

Unilateral standing calves:
5 x 5/side with 3-sec hold at top and 2-sec hold at bottom

Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
felt like a truck on my back
bar x 5
75 x 5
95 x 5
still felt like a truck

Rack pulls:
135 x 1 annnd the QLs gave me the finger. Stopped there and went home.

Sigh.

60 min walk at home

[Sunnyday]

Wednesday 9/27 upper body training

dynamic warmup

Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5
3 x 124 x 5

Neutral grip pullups:
3 x BW+35 x 5 - post-injury PR and matched my all time best! IG vid posted

Reverse grip bent over bb rows:
3 x 135 x 8

60 min walk at home

[cook]

I see you are walking at home a lot.Did you get a treadmill or are you walking in the neighborhood?

[Sunnyday]

I see you are walking at home a lot.Did you get a treadmill or are you walking in the neighborhood?

No treadmill here. I'm in my back yard doing laps around my in-ground pool.

[cook]

No treadmill here. I'm in my back yard doing laps around my in-ground pool.

Oh I see.I like you and everyone else am pressed for time most days but I have got in the habit lately every Sat. night I go for a long walk about 10:30 or so.I live in the country South of Ft. Worth and I go on these old dark country roads.I hear coyotes howling and last Sat I got buzzed by an owl.This has become my favorite part of the week.

[Sunnyday]

Oh I see.I like you and everyone else am pressed for time most days but I have got in the habit lately every Sat. night I go for a long walk about 10:30 or so.I live in the country South of Ft. Worth and I go on these old dark country roads.I hear coyotes howling and last Sat I got buzzed by an owl.This has become my favorite part of the week.

Going for a late night walk like that sounds really cool! One day my kids will be old enough that I can leave them alone and do something like that.

[Sunnyday]

Thursday 9/28 lower body training

Dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
3 x 143 x 5

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 198 x 1 - with 30 sec rests

Seated leg curl ss leg extension:
50 x 10 ss 50 x 10 (4 rounds)

60 min walk at home

[Sunnyday]

Friday 9/29 upper body training

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
135 x 3
2 x 140 x 3
3 x 140 x 6 with SlingShot - IG vid posted

Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (4 rounds)

60 min walk at home

[AlexG]

I am always stalking, I mean looking here and on IG. You never say much on IG.

I'm flattered that you're stalking.

The last 3 or so posts on IG I thought I said quite a bit.

Needs appropriate theme songs . . .

[Sunnyday]

^^lol