Sunnyday's Training Journal

[Hoss06]

Back is looking lean, Sunny.

[Sunnyday]

Back is looking lean, Sunny.

Thanks, Hoss.
Still a far cry from stage lean (for me) but considering I'm not doing any cardio I'll take it.

[Granite-Dawg]

Your back has grown a ton!! Great work!!

[Sunnyday]

Your back has grown a ton!! Great work!!

Thanks for noticing, GD. Now if I could just TRAIN it and my other body parts consistently!
Ugh.

[cook]

Nice!

[Sunnyday]

My day started out rough with a lot of unexpected hiccups and has just continued to go from bad to worse. :-/

rough time getting my big kid to summer school. Started out the drive like any other morning with plenty of time. Suddenly she blurts out an uh-oh. Forgot some papers she needed for an open book test. Grrr. Had to turn around. Barely got her there on time. Because of that hiccup we were running late for getting the little ones started on THEIR day. Barely got breakfast into them and to the pool on time. Because of the rushing around and changes, my son was an emotional basket case for practice. Got the kids from practice to childcare and got a in couple warmup sets on leg curls before childcare came to get me because he had a meltdown in the play room. When I got there he was a basket case, had to take him out. Translation: no leg day, had to take the kids home.
I thought I'd at least make it a productive day and register the kids for fall swim team, as registration opens today and there are limited spots. Forgot the checkbook (check required, no charge accepted). Drove home and back, had all my forms, documents, and checks ready..No such luck. The club won't accept our forms because someone on the administrative end hasn't completed THEIR part and the club won't accept my paper forms without putting it onto the computer. So a wasted trip AND have to keep checking with them and having applications, checks, and ORIGINAL BIRTH CERTIFICATES with me at all times until that administrator does their job. Did I mention they're anticipating a record signup this time and we might not even get all the kids in before they close registration if I don't get registered as soon as they open up the dang computer?!

I could have used a good 25 working sets' worth of lifting heavy objects this morning. :-/

[Sunnyday]

Nice!

Thanks, Cook.

[Granite-Dawg]

My day started out rough with a lot of unexpected hiccups and has just continued to go from bad to worse. :-/

rough time getting my big kid to summer school. Started out the drive like any other morning with plenty of time. Suddenly she blurts out an uh-oh. Forgot some papers she needed for an open book test. Grrr. Had to turn around. Barely got her there on time. Because of that hiccup we were running late for getting the little ones started on THEIR day. Barely got breakfast into them and to the pool on time. Because of the rushing around and changes, my son was an emotional basket case for practice. Got the kids from practice to childcare and got a in couple warmup sets on leg curls before childcare came to get me because he had a meltdown in the play room. When I got there he was a basket case, had to take him out. Translation: no leg day, had to take the kids home.
I thought I'd at least make it a productive day and register the kids for fall swim team, as registration opens today and there are limited spots. Forgot the checkbook (check required, no charge accepted). Drove home and back, had all my forms, documents, and checks ready..No such luck. The club won't accept our forms because someone on the administrative end hasn't completed THEIR part and the club won't accept my paper forms without putting it onto the computer. So a wasted trip AND have to keep checking with them and having applications, checks, and ORIGINAL BIRTH CERTIFICATES with me at all times until that administrator does their job. Did I mention they're anticipating a record signup this time and we might not even get all the kids in before they close registration if I don't get registered as soon as they open up the dang computer?!

I could have used a good 25 working sets' worth of lifting heavy objects this morning. :-/

God only gives us as much as we can handle, but sometimes it seems like he tests us out.

We have to have rough days in order to appreciate the good ones.

These are some sayings I have to keep in mind.

Hope your day get's better.

[Mac]

Hugs and better times to come, very soon I see heavy objects a plenty.

[Sunnyday]

Thanks guys. I will be very glad when this week is over. I was hoping it was just a missed day today but nooooooo. My kiddo who had the meltdown in childcare needs to go for a doc visit so I call to make the appointment. Best they can give me is this Friday morning immediately after the little kids' swim practice, have to leave big kid at her practice, run across town to the doc then dash back and pick her up after the doc appointment. So another missed day of training. Swim championships are Saturday/Sunday so those days are shot for training. If all goes well I still have Tuesday, Wednesday, and Thursday. Fingers crossed I can train 3 out of 5 planned days.

[Ibarramedia]

A couple days ago my gym removed an old lat pulldown machine and today I saw this in its place:

Attachment 180581

Nearly dropped my gym bag

A friend (and former training partner of Ronnie Coleman) was training back too and showed me a fun exercise to do on this machine. He was cracking up at how my back looked cranking out reps and muscles popping. I handed him my phone...pics below.

Express warmup

Straight arm pulldowns:
2 warms
15 x 20
20 x 20
25 x 20

HS iso-lateral high row:
a few warms
3 x 120 x 8
^felt so-so

HS unilateral wide grip pulldowns:
seated sideways, like a unilateral wide grip pulldown
(help me somebody with name of this exercise)
3 x 120 x 8 each side
^this kicked ass!

Attachment 180578


Attachment 180579


Attachment 180580

^cool to see how my back has grown over the the 4 years since the pic in my avi was taken. :-) I don't get many clear pics of my own back, selfies into the mirror are usually a blur.

Reverse grip bent over bb rows:
1 warm
3 x 95 x 8

Reverse grip pullups:
BW x 8
BW x 8 plus 4 negatives

Meadows rows:
1 warm
+30 x 8
+40 x 8
+30 x 8

Neutral grip pullups:
BW x 8
BW x 8 plus 4 negatives

Had planned to do DB pullovers but gym got busy and was cutting it close with childcare timing.

Incline DB curls:
8 x 15s x 8 with minimal rest between sets

Decline DB tri extension:
8 x 15s x 8 with minimal rest between sets

No cardio. Woo hoo. Go me.

Sunny, Great looking back!!

[Sunnyday]

Sunny, Great looking back!!

Thank you, Ibarramedia!

[Sunnyday]

More surprise hiccups this morning. Got big girl to school on time, brought the entourage back home for breakfast annnnd...there was big girl's sandwich sitting on the counter. Wouldn't be a big deal at all if the school cafeteria was selling lunch but they're closed during the summer. No time for another 50-minute round trip so I got the littles to their swim practice and then dashed back across town to bring big kid her sandwich. Got back to the pool to catch the last few minutes of the little ones' practice but lost my warmup/stretch time. Got the littles showered, changed, and checked into child care. I barely had enough time to bust out a workout. Once again my boy had had too much stimulation in the child care room so my workout was just basic git r done. But I'm thankful I even got a workout today. Bummer is by now I had planned to be adding in some cardio and get this cut into high gear. Oh well.

Different order of exercises. Attempted diferent exercises but the machines in this gym will not work with my body no matter how badly I want to change things up.
So I guess I am stuck with this unless a miracle happens and the gym replaces the current equipment.

No warmup.

Over and back presses:
2 warms
3 x 40 x 12

Flat DB press:
30s x 6
35s x 6
40s x 6
45s x 6
50s x 6
55s x 6
two idiots showed up, one on either side of my bench, doing DB curls near my head during the above set. Almost nailed one of them in the wrist while I was pressing. Just waaaay too dangerous for my liking. Knocked out another 50s x 6 then decided to move to another part of the gym. Too crowded and an accident waiting to happen.

Attempted machine flyes but even the warmup sets on that machine were KILLING my low back because of the angle of the seat (and no way to adust it to make it more comfortable). Had to improvise some more.

Still too crowded near the 30s-60s DBs and the only unoccupied bench was near the 5s-25s. No way I was up for carrying/rolling 40s across a crowded floor so all I had was 25s. Ugh!!!
Incline DB flyes:
25s x 15
25s x 20
25s x 25 got a pump but not nearly what I wanted

Attempted Pushups:
1 x 12 but people were stepping over/around me so I stopped mid-set

Incline bb:
bar x 10
55 x 10
65 x 10
75 x 10
85 x 10
85 x 15 (rest paused 10, 3, 2) yay me

Front DB raise:
usually use 15s but none available
3 x 20s x 10

Leaning DB lateral raise ss incline side-lying DB lateral raise:
20 x 12 ss 5 x 12 each side (3 sets)

Reverse DB flyes leaning on incline bench:
20s x 8 overhand ss 20s x 8 neutral (3 sets)

Six ways:
8s x 8 plus 30 partials

had to retrieve my kiddo who had had enough. Poor kid.

[Sunnyday]

Had a much better start to our day and some things taken off my plate for later in the week. Dropped the kids off in childcare and made a bunch of phone calls without interruption to make that all happen. Took a chunk out of my workout time but worth it IMO. Yay me.

Lotsa foam rolling to get out the knots from lack of mobility work the last few days -OW!

Nick Tumminello's warmup

Chiro prescribed mobility work including banded squats, monster walks, sumo walks, banded clams, stability ball squat & glute bridge variations

Ab wheel rollouts:
3 x 20

Hanging knee raise:
3 x BW x 25

Weighted ball crunch:
Bend backward over stability ball, touch floor w medicine ball, crunch up
3 x 12 x 25

Side planks:
2 x 60 sec hold each side

Front planks:
3 x 60 sec hold

No cardio.

Ten minutes late picking up my kids from childcare. Had the wrong time stuck in my head, apologized up and down the walls. Oops. These people are the LAST ones I want to upset because I depend on them so I can go lift heavy objects. Thankfully they were cool about it. Whew.

[Granite-Dawg]

Glad you are having a better day. What are you going to do with all your free time when the kids grow up? I have to ask myself the same question.