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  1. #6211
    OLYMPIAN Sunnyday's Avatar
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    Every once in a while you find a message that transcends every sport. Enjoy.

    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  2. #6212
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 9/20 upper body:

    First thing this am:
    40 supine point/flex per foot
    40 supine foot rotation in each direction per foot
    1x60 kneeling ankle squeeze
    40 seated arm circles in each direction
    25 elbow curls

    Warmup at gym:
    20 cat-and-camels at fast pace
    20 McKenzie pushups at fast pace
    full BW squat with 30 sec hold at bottom
    3 diff arm crossovers (10/side per variation)

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    trying a new ramp-up to decrease number of sets to my working sets
    bar x 5
    75 x 5
    105 x 5
    125 x 4
    132 x 4
    4 x 137 x 4 - did this for 2x4 last week. First time hitting it for 4 solid sets!

    Wide grip pullups:
    3 x BW+35 x 5 - PR! Heaviest pullups to date!

    Overhead press:
    4 x 70 x 5 - added an extra set from last week

    Reverse DB fly, leaning on incline bench:
    3 x 15s x 12

    Leaning DB lateral raise:
    3 x 20 x 15/side

    Hand release pushups:
    3 x 12
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  3. #6213
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 9/21 lower body

    Had a consult with a new chiro this morning. Changes coming, all good I think. I slept about 4 hours last night with the hip nagging me so the only way I can go is up from here.


    at home first thing this am:
    40 seated arm circles in each direction
    25 elbow curls
    1x60 kneeling ankle squeezes
    40 supine foot circles each direction per foot
    40 supine foot point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie press-ups at fast pace
    full BW squat with 30 sec hold at bottom

    Warmup at gym:
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 hip airplanes (10/side)
    3 different arm crossovers (10/side per variation)

    Squats:
    bar x 5
    95 x 5
    115 x 5
    5 x 125 x 5 Meh. My best is 150x5 but I'm thankful that I could even squat today.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    I could have gutted through my planned 10 x 207 x 1 but with the way I was feeling I decided to stop there.

    Stability ball hip thrust superset:
    BW x 10 legs straight ss BW x 10 legs bent (3 rounds)

    Jane Fonda-style glute circuit:
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glue bridge ss 30 reps hip extension on elbows
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #6214
    OLYMPIAN Sunnyday's Avatar
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    Thursday 9/22 upper body

    No first-thing mobility work for Sunny. Another night of the hip and low back each giving me the middle finger. I think I slept 3 hours at most. Yuk. Met with the new chiro to discuss my crooked self and then he adjusted things --- right BEFORE hitting the gym (say it with me: yikes! I'm like, what dis gonna do to my bench I gon' be reeeeaaaal upset if I can't bench and pullup LOL) So...yeah, no sleep, powered by caffeine, and the chiro had me like He does get bonus points for not touching my workouts.

    So here's what went down.

    Total warmup overhaul, this will prolly change a lot over the weeks ahead.
    Bunch of head nods and what I'll call frog stretches
    Bunch of cat and camels a la Chris Duffin
    full BW squat with 30 sec hold at bottom
    did a few arm crossovers and they felt OK. because of the adjustment I thought I'd leave well enough alone and not overdo (or undo)
    bunch of band pull-aparts...would have loved to throw in some inverted rows but I'm also thinking ahead to the limited equipment I'd have available to me at a meet so band werk it is
    a few kettlebell halos until the shoulders felt ready. Shocked these felt as good as they did

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    125 x 5
    5 x 128 x 5 - Heaviest 5x5 to date, no grinding, smoked every rep. #sunnyzilla
    One note on these, setup was a little awkward. A tiny bit pinchy in the hip and low back during setup when squeezing my glutes and setting an arch. Felt like I had to sneak up on my setup to keep from getting a shot of pain. Prolly just my paranoia but I wasn't taking any chances cuz I am so sick and tired of being sick and tired.

    Chins:
    I needed to get off on something besides a solid bench day so...
    3 x BW+35 x 5 - up 5# and my heaviest to date

    Started feeling that after-adjustment "hit me with a bat in the sacrum" and a dull headache on the horizon. Blew through the rest with 30 sec rest periods instead of my usual 60-ish sec and got a wicked arm pump which was fine by me.

    Pinwheel curls:
    3 x 20s x 12

    V-bar pressdown:
    3 x 50 x 12

    Concentration curls:
    3 x 20 x 8/side - missing my beloved spiders but the elbows seem to be quieting down

    Dips:
    3 x BW x 12

    Got home, choked down meal 3 before the after-adjusment feel hit me hard. Just enough time for a shower before I have to change into Supermom and get the kids from the bus stop and the family circus goes into full swing LOL
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  5. #6215
    OLYMPIAN Sunnyday's Avatar
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    Supermom made it to swim practice and got settled on my yoga mat while the kids are busy swimming and not slugging it out LOL. Annnd I'm sitting here doing my stretchy thing and there's (had to do a double take) MY HUSBAND AND HE'S DOING LAPS! Did pigs learn to fly while I wasn't looking?!?!?! People I nearly ran across the pool deck and jumped in with my clothes on to hug him! But knowing that would've given him a heart attack I just waited until he got out of the pool...and practically knocked him over hugging him.

    Well he only did 8 lengths of the pool but for him that is a great start. Praying this continues.
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #6216
    OLYMPIAN Sunnyday's Avatar
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    Road to Full Power Episode 8 is finallly up! Been waiting all day for this!

    Link to the full series is here...
    http://forums.rxmuscle.com/showthrea...-to-Full-Power
    Last edited by Sunnyday; 09-22-2016 at 10:52 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  7. #6217
    OLYMPIAN Sunnyday's Avatar
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    Latest episode of Rhino's Rhants just released!!

    Link to the full series here...
    http://forums.rxmuscle.com/showthrea...s-Rhants/page2
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  8. #6218
    OLYMPIAN Sunnyday's Avatar
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    Friday 9/23 lower body

    Last Friday did not go well so I was determined to get some solid squats and deads logged today. I actually slept through the night (rare for me lately) which was great.

    Hubby was home from work today which made it a little harder to keep my usual routine cuz every time I turned around to do the next thing on my list there was a large man standing in my way who is oblivious to the home routine LOL.

    warmup: (done haphazardly cuz change suz - one day I will have a regular warmup routine again):
    bunch of head nods and frog stretches
    20 cat-and-camels at fast pace
    20 McKenzie press-ups at fast pace
    full BW squat with 30 sec hold at bottom
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 hip airplanes (10/side)

    Started getting a mild headache (prolly from yesterday's adjustment) so my plan was to get the bare minimum done and call it a day.

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 3
    3 x 145 x 3 - went well considering how funky it's been. goal is to VERY gradually ramp this back into the 170s where it was before

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    226 x 1
    6 x 237 x 1 - with 1.5-2 min between singles #SUNNYZILLA
    my heaviest pulls under this time interval! Just don't have words to describe how pleased I am over this!

    I had planned to do more but by this time the headache was pretty annoying. Still thrilled I could squat and deadlift without the hip and back giving me a hissy fit.

    Did some much needed stretching poolside during the kids' swim practice.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  9. #6219
    OLYMPIAN Sunnyday's Avatar
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    Saturday 9/24 upper body

    Supermom made a 2-hour round trip to Baltimore to retrieve my 16-y.o. for the weekend. (translation: crippled from the drive but worth it to spend some time with my big girl)
    Hip and back kept me up most of the night. Spent the night doing rounds of some body part waking me up, walk downstairs to the freezer and bring an ice pack into bed, get whatever area comfortably numb so I could fall back asleep and get woke up as soon as the numbness wore off.

    Warmup was a blurred mix of this n that

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    125 x 3
    135 x 3
    143 x 3
    2 x 146 x 3 - First set was SMOOTH! Second was meh. Had planned 3 sets but with the feel of the second I opted to stop there. No sense grinding out a set just for the sake of doing another set. My daughter got done with her swim training in time to catch the second set. I think this was the first time she's seen me in "Godzilla Mode". I racked the weight and she lets out in amazement, "that's more than I weigh!" (yep kid, and you have 25 lbs on me LOL)

    Neutral grip pullups:
    3 x +35# x 5 With much shorter rests than I'm used to. Had planned 4 sets but cut it there so I didn't keep my girl waiting

    On the way back to the car my daughter tells me she noticed the whole weight room watching me during my last bench set. I got the impression from her that my spectators were more than a little creeped out. Yeah, I tend to have that effect on people, kinda like a mutant from X-Men. What's funny is I wasn't even making a sound this time so how it could bother anyone is beyond me. At least this gym tolerates me cuz I'm sure Planet Fitness would lock the doors and put up a CLOSED sign if they saw me coming.

    -----

    I've been checking the Maryland Powerlifting website almost daily, hoping to see a date for the next local meet. They recently posted an announcement that the last meet of the year will be Mid-Atlantic Regionals on Nov. 21 in PA and that there will me no more local meets for the rest of the calendar year. The notice stated they want to encourage people to attend Regionals instead of providing another local meet. Well Nov. 21 is the date for Harvest Fest, my kids' first swim meet of the year AND the only meet that our swim club hosts (translation: all parents MUST volunteer). It's a no-brainer to sit out my regional powerlifting meet so that my kids can have a great swim meet. And while it's worth it to be there for my kids, I'm bummed. Been preparing for my next meet for more than 6 months. I may have to just pick some arbitrary day in the near future and do my own mock meet in the gym. Sniff.
    Last edited by Sunnyday; 09-24-2016 at 02:35 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  10. #6220
    Administrator Mac's Avatar
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    We love mutants here at RX.

  11. #6221
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    We love mutants here at RX.
    Exactly why I dwell here, Mac.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  12. #6222
    OLYMPIAN Sunnyday's Avatar
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    Monday 9/26 lower body

    Warmup at gym:
    sleepless night last night with the hip keeping me up so this was all stricly by feel
    bunch of head nods
    bunch of frog stretches
    1x60 kneeling ankle squeezes
    40 supine foot circles each direction per foot
    40 supine foot point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie press-ups at fast pace
    full BW squat with 30 sec hold at bottom
    20 hip airplanes (10/side)
    3 different arm crossovers (10/side per variation)

    Got done with the above annnd...had to wait a loooong time for a squat rack. Nice. Unfortunately the one rack that opened up is about 3 inches taller than my preferred rack, meaning the rack heights are off by enough that one setting is way too high so I have to go up on my toes to unrack the bar OR I have to do a half-squat to unrack the bar. So half-squat it was but at least I had a rack to squat in. Y'know?

    Squats:
    bar x 5
    95 x 5
    The back was not liking it already with having to duck down to unrack the bar. Just couldn't get into the right position in this rack to get a good setup. Rather than get upset about it I decided to stop there and call it a day. Hopefully tomorrow will go better.
    Last edited by Sunnyday; 09-26-2016 at 04:48 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #6223
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 9/27 lower body

    People, I'm so glad to tell you that lower body training went sooooo much better today than it has in weeks! The earth moved! LOL. -JK

    Warmup at gym:
    still on a path of starting from scratch with this warmup which will hopefully morph into something consistent
    bunch of head nods
    stuff from a book someone recommended to me called "Pressing Reset" -
    20 supine foot circles each direction per foot
    20 supine foot point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie press-ups at fast pace
    full BW squat with 30 sec hold at bottom
    bunch of frog stretches
    a few hip stretches and hip rotations in all directions
    20 hip airplanes (10/side)

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 5
    4 x 145 x 4 - not super easy but not a hard grind either, up 10# from last week but still 15# below my best. No pain...I'll take it.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1 - moved well to here so I decided to push the envelope
    8 x 220 x 1 with just 60 sec between singles HEAVIEST PULLS AT THIS REST INTERVAL, NO PAIN AND SUPER SMOOTH! YAY!

    Front & side planks:
    3 x 60 sec hold each

    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
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #6224
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 9/28 upper body:

    Warmup:
    bunch of head nods and "pressing reset" drills
    20 cat-and-camels at fast pace
    20 McKenzie pushups at fast pace
    full BW squat with 30 sec hold at bottom
    bunch of arm crossovers
    20 band pull-aparts
    20 kettlebell halos (10 in each direction)

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    125 x 5
    4 x 128 x 5

    Wide grip pullups:
    3 x BW+35 x 5 - added a set from last week

    And that was it. In-laws rolling into town and I still had some tidying up to do before they arrived...or so I thought. Got home, did a quick mop across the entryway and kitchen then proceeded to take the trash out...there they were, standing on my front porch. Two. Hours. Early. :-/
    Not gonna say another word about what went down after that but suffice to say I am really ready to smoke some squats and deads tomorrow. Wow.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  15. #6225
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    8 x 220 x 1 with just 60 sec between singles HEAVIEST PULLS AT THIS REST INTERVAL, NO PAIN AND SUPER SMOOTH! YAY!
    Awesome!!!

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