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  1. #6691
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/24 bench press and that's all folks

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 4
    115 x 4
    3 x 124 x 4 - stopped there to get back to my 80-y.o. mom before the kids put her into shock trauma LOL

    30 min walk at home


    So yeah, my mom is visiting and was here over the weekend for the kids' swim championships. I got up very early this morning just so I could get in my training and back BEFORE the kids got up. Not so. Grandma wanted to visit. :-/ And visit. And visit.
    I got to the gym at NOON. Had to take the kids to the doc after lunch so I had just enough time to feed them and get back out of the house. Ugh. She left this afternoon so at least I can hope for a better rest of the week. Was nice having her here other than missing my training.
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #6692
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 7/25 squats n deads n RDLs oh my

    dynamic warmup

    had to wait for a squat rack. Yuk.

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 4
    145 x 4
    4 x 150 x 4 - these felt surprisingly good!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 202 x 1 - with 45 sec between pulls. Not cake but moved very well.

    RDLs:
    3 x 135 x 8

    Unilateral standing calves:
    5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

    30 min walk
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #6693
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 7/26 upper body training

    dynamic warmup

    Face pulls:
    2 x 70 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
    4 x 116 x 5 - moved VERY well!

    Neutral grip pullups:
    3 x BW+25 x 5 - up 2.5# from the last few weeks woo!

    Reverse grip bb rows:
    3 x 135 x 8

    Reverse DB flyes, overhand grip:
    3 x 20s x 12

    Standing DB lateral raise (partials):
    3 x 15s x 25

    Farmer's walks (new for me, prescribed by my chiro):
    2 x 25s x 30 steps
    2 x 40s x 30 steps
    working my way up to bodyweight. Hate these but not gonna argue with my chiro

    30 min walk
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #6694
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    Nice work
    Thanks! Some days even with kids in tow I feel like I've accomplished something.

    Annnnd then there are days like today. :-/

    Just 4 more weeks and they are back in school. Means no more time constraint with the gym's childcare.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #6695
    OLYMPIAN Sunnyday's Avatar
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    Thursday 7/27 lower body training

    Dynamic warmup

    Once again, a loooong wait for a squat rack.

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    4 x 140 x 5 - solid but felt heavy

    I stopped to help someone with bench tips and someone took over my bar!
    Just waited until he was done and took it back again.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 202 x 1 - with 45 sec rests and moved very well

    Time was up, that was all I could do with the time allowed.

    30 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #6696
    OLYMPIAN Sunnyday's Avatar
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    Friday 7/28 upper body training

    family emergency going on in the background (more about that later) so I got about 4 hours of sleep so I'm happy with anything that got trained today with the fog my brain was in

    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
    2 x 132 x 3 - first 2 reps were fine but the third was just too slow by my standard to justify hitting it for my 2 more planned sets
    put on a Slingshot for some extra volume
    3 x 132 x 6 with a full 2-sec pause at the bottom and no grinding. love my SlingShot!

    Chins:
    3 x +25 x 5 - up 2.5# from last week and I'll call it a post-injury PR

    Close grip bench ss incline DB curl:
    85 x 8 ss 20s x 8 (3 rounds)

    Skipped the walk. Forecast says 3" of rain over the next 24 hours. Woo hoo.
    Last edited by Sunnyday; 07-28-2017 at 04:05 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #6697
    OLYMPIAN Sunnyday's Avatar
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    So here's the abridged version of what's been going on in the background.

    In April my father-in-law was diagnosed with pancreatic cancer. Given his health history and the size of the tumor, my husband and I already braced for what was to come.

    Long story short, he took a turn for the worst yesterday. Was rushed to the ER with a nasty infection in his leg and while in the ER being treated with IV antibiotics for the infection, he had an unexpected heart attack. Currently he is in quarantine. Although very weak, he is awake and has all his faculties, even though he feels like utter crap. As I understand it, once the infection is under control he will be transferred to hospice. What complicates things is my mother-in-law seems to be delusional about what's happening: seems as if she thinks he'll just snap out of it and once he shakes this infection he'll walk right out of the hospital and life will go on just like before he was diagnosed. Without being right there it's hard to tell. I think I'd be the same way if it were my husband.

    So my husband is flying to Florida to be there for his mom and help out any way he can. He's a rock in a crisis so I feel better knowing he's there with them.

    I had registered to do a full-day nutrition certification course on Sunday which I promptly cancelled because the kids are too upset to be left with a sitter for 9 hours at this time. It was a total no-brainer to cancel. The course is offered multiple times per year so I'll pick it up later this year. Not a big problem to have.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #6698
    OLYMPIAN Sunnyday's Avatar
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    So how about some good news?!

    1. My daughter took her drivers test and passed! She's a licensed driver! Many parents would shudder at their kids getting behind the wheel. I just put myself in her shoes and I rejoice with her.

    2. Same kiddo in #1 is taking an SAT prep course this summer. Math has never been a strong subject for her but last year seemed to be a game changer as far as confidence. WELL! She called me after last night's class to tell me about scoring a 710 on her practice math test, a whopping 200 points better than her previous best! So what's a proud mama to do? Heh heh. I told her WHEN she smokes the real SAT with a number like that she needs to take the official hardcopy and show her dad (you know, the one who always put her down for being stupid?! ) And she needs to take that hardcopy, roll it up, and SHOVE IT UP HIS NOSE while saying, "That's from my mom for calling me math stupid all these years!"
    Last edited by Sunnyday; 07-28-2017 at 04:35 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #6699
    Administrator Mac's Avatar
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    It's always a wonderful moment to get news like that and to shove it up an Xs nose at the same time.

    My daughter's first moment of driving is when she took my car in the middle of the night to the local college. She didn't even have a license.

  10. #6700
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    It's always a wonderful moment to get news like that and to shove it up an Xs nose at the same time.

    My daughter's first moment of driving is when she took my car in the middle of the night to the local college. She didn't even have a license.
    That would make me just a bit (cough) nervous.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #6701
    OLYMPIAN Sunnyday's Avatar
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    Saturday 7/29 lower body training

    As I wrote yesterday, my father-in-law took a downward turn yesterday. My husband arrived in Florida just a few hours ago. Because of the emotional state of everyone due to the sad news, I drove my husband to the airport at 5 am with 2 small kids in tow, instead of letting him drive himself. It's a 2-hour round trip drive.

    Understand I had every intention of skipping today's training. My mind just isn't all there. But after reading a certain post on another thread regarding the integrity of a certain female celebrity (i.e., she CAN'T be natural because XYZ) I was so fired up I couldn't get back to sleep and decided to take my "can't possibly be natural because I train like an animal 6 days a week with no deloads, extremely lean, muscle, strong, etc. etc." I was like, OK, challenge accepted. So here's my natural 49 y.o. mom of 3 with laundry list of poor joints and injuries self cuz of course I can't possibly train like this on 4 hours' sleep. Pffft.

    Here you go, naysayers. Oh, and this is on an insanely tight 30% less than my usual time limit with 2 kids in childcare. Understand the ONLY reason I stopped after deads was because I was 5 minutes late retrieving my kids.


    Note: I took ZERO preworkout or intraworkout. No creatine, no bcaas, no extra caffeine. Just my usual cup of coffee and oatmeal pancake that I've done the last 6.5 years before training.

    Dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 3
    155 x 3
    160 x 3 - third rep was slower than I would have liked so I stopped there. But I still savaged the eff up and got under my planned weight for one killer set. On a good night's sleep and no dying father-in-law I have this for 5 solid sets even when my joints are screaming.

    ^In between sets I was giving encouragement to the cop in the squat rack beside me trying to rehab a knee injury and squatting through it. Badass! He went on to do rack pulls, farmer's walks, leg extensions, leg curls, and calf raises. Love the cops who train at this gym.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    205 x 1
    6 x 215 x 1 with 55-65 sec between pulls. I give myself as much as 90 sec at this weight BUT I DIDN'T NEED IT. And I would've kept going if my time wasn't up.

    So if a 49-y.o. 5'2" 110 lb mom of 3 with a mangled body of injuries and head a mess from a dying relative can do THIS^ on 4 hours of sleep then SURELY Cass Martin at 27 years old, no kids, no major injuries, intact joints, 5'5, 130 lbs can do what she does. It's called work ethic. Honestly, I think the naysayers wouldn't know integrity OR work ethic if it jumped up and bit them in their behinds.

    By the way, I can't wait to bring these numbers up in the weeks ahead and beat my pre-injury numbers AS I GET LEANER WITH NO CARDIO. Ha! Go ahead and doubt my integrity and everyone else's too. It's that much more fun outworking you and beating the snot out of you.

    Now I'm gonna go clean my house, do the laundry, take my kids to the library, pay some bills, cook some HOMEMADE meals for my family, take my dog for a walk, weed the vegetable beds, and take a nap to get rid of this 4-hours-of-sleep fog.

    What are YOU doing today? Hmmmmf.

    End rant.
    Last edited by Sunnyday; 07-29-2017 at 03:52 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #6702
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/31 upper body training

    I woke up this morning and started catching up on the forums annnd.... there it was. The post that made my freaking day: masculine features plus muscle on a woman MUST indicate steroid use. Oh. Was. I. Fired. Up.

    Ok, I was damn pissed. Thank you, people who think the women who are strong, lean, and have muscle must all be on steroids! Seriously, thank you. Y'all did me a FAVOR. I hit a PR on every exercise thanks to you.

    Masculine features which everyone knows MUST indicate steroid use LMAO

    image.jpg


    So yeah, thanks for the favor, those of you who believe no natural could ever be strong and muscular and kill it in the gym 6 days a week! Thank you.



    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
    3 x 125 x 4
    1 x 125 x 6 - PR! In fact it's the mother of all PRs this is my lifetime best at this weight! Putting up the vid on Instagram later tonight.

    Wide grip pullups
    4 x BW+25 x 5 - PR! heaviest double overhand 5s since shoulder impingement set me back.

    Incline DB press ss chest supported DB rows:
    40s x 8 ss 40s x 8 (3 rounds) - PR for both, and totally freaked out the high school boys beside me doing bicep curls LOL. They got their wittle feeewings hurt that I could lift more than they do. Must be steroids, right?!

    Front DB raise ss Reverse DB fly:
    25s x 12 ss 25s x 12 (3 rounds) - PR for both

    Leaning DB lateral raise:
    3 x 25 x 12/side - PR

    Standing DB lateral raise (partial reps):
    3 x 25s x 20 - PR

    50 min walk - PR for this too. I needed the extra time to blow off steam. Hmmmf.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #6703
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 8/1

    dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 4
    145 x 4
    4 x 150 x 4 - felt meh

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 202 x 1 - with 45 sec between pulls. Not easy but got it done

    RDLs:
    3 x 135 x 8

    Walking lunges:
    3 x 15s x 12/leg

    Unilateral standing calves:
    5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

    Ab wheel:
    3 x 15

    30 min walk
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #6704
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Monday 7/31 upper body training

    I woke up this morning and started catching up on the forums annnd.... there it was. The post that made my freaking day: masculine features plus muscle on a woman MUST indicate steroid use. Oh. Was. I. Fired. Up.

    Ok, I was damn pissed. Thank you, people who think the women who are strong, lean, and have muscle must all be on steroids! Seriously, thank you. Y'all did me a FAVOR. I hit a PR on every exercise thanks to you.
    Sounds like you had your inner She-Hulk triggered . . .
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  15. #6705
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Sounds like you had your inner She-Hulk triggered . . .
    Absolutely!
    Last edited by Sunnyday; 08-02-2017 at 07:34 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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