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  1. #1
    OLYMPIAN Sunnyday's Avatar
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    Default Sunnyday's Training Journal

    Hi Everyone,

    I've been hanging out on this site long enough I figured it was high time I make myself known and started a training journal.

    About me: I'm a 42-year-old mom of 3, ages 10, 3, and 2. I'm a chemist by training but haven't worked since the birth of my second child. I've always loved the gym, but it's only in the last few years of marital bliss that funds have been available for a gym membership. I've always eaten pretty clean, but I never paid enough attention to my macros to realize the reason I wasn't making the gains I wanted in the gym: insufficient protein! I met a trainer at my gym who has helped me revamp my nutrition and I've been eating roughly 50% p, 20% c, 30% f pretty consistently over the last 6 months. I eat one or two cheat meals per week. I've been encouraged by two of the trainers in my gym to try competition, and I would LOVE to get my body competition-worthy (figure), but right now there are two things limiting me: time and MONEY. So for now, I'll call this my indefinite off-season and see what gains I can make. Any words of wisdom and/or encouragement are greatly appreciated!

    Training Split. I mentioned I'm limited on time, so I try to spread things out over a 5- or 6-day training split.

    Monday - back
    Tuesday - chest & calves
    Wednesday - legs
    Thursday - shoulders
    Friday - abs
    Saturday - arms

  2. #2
    Moderator GirlyMuscle's Avatar
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    Welcome, Sunny!
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

  3. #3
    FREAK musclegoddess65's Avatar
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    Welcome.... following!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  4. #4
    FREAK musclegoddess65's Avatar
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    just curious where abouts in Maryland... the shore side of the Bay Bridge???
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

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    OLYMPIAN Sunnyday's Avatar
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    Yesterday was back day:

    Close grip rows: 62.5 x 15, 75 x 15, 100 x 8 (drop set & worked back down the stack)
    Close grip pulldowns: 60 x 15, 70 x 15, 80 x 12
    Underhand rows: 62.5 x 15, 75 x 15, 100 x 11
    Assisted chins (underhand): 50 x 15, 50 x 15, 40 x 12
    Overhand rows: 62.5 x 15, 75 x 15, 100 x 12
    Assisted chins (overhand, wide grip): 50 x 15, 40 x 12, 40 x 12
    Hyperextensions: 10# plate x 15, 25# plate x 15, 25# plate x 15

    Cardio: 30 min, moderate-low intensity

  6. #6
    FREAK musclegoddess65's Avatar
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    Back and shoulders my favs to train!
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  7. #7
    OLYMPIAN Sunnyday's Avatar
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    Thanks for the welcome, ladies!

    Musclegoddess65, I'm pretty far from the Bay Bridge. Closer to the Delaware border, about 30 min south of the Delaware Memorial Bridge.

  8. #8
    FREAK Suzanne's Avatar
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    Welcome!

  9. #9
    OLYMPIAN Sunnyday's Avatar
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    Today was chest/calves

    Incline press: 25 x 15, 37.5 x 15, 50 x 12, 62.5 x 4...dropset down the stack
    Seated flyes: 37.5 x 15, 50 x 15, 62.5 x 12, 75 x 6...dropset down the stack

    anybody get the feeling I LOVE DROPSETS!?

    continuing...

    Seated press: 50 x 15, 60 x 15, 70 x 13, 80 x 11
    Incline flyes: 10 x 15, 12 x 15, 15 x 12

    Standing calves: pr.25s x 15, pr.35s x 15, pr. 45s x 15, pr.45s + pr.25s x 13 (not bad for little 5'2" 110-lb. me!)
    Seated calves: pr.10s x 15, pr. 25s x 15, pr.35s x 12, pr.35s + pr.10 x 6, then stripped off the 10s & did the pr. of 35s x 6

    Finished with 20 min of high-intensity intervals on the elliptical, sprinting about every 3rd minute

  10. #10
    FREAK musclegoddess65's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks for the welcome, ladies!

    Musclegoddess65, I'm pretty far from the Bay Bridge. Closer to the Delaware border, about 30 min south of the Delaware Memorial Bridge.
    I was in Laurel DE/Salisbury MD area for over 20 yrs...

    Ocean City MD baby.... SEACRETS! where I hope girlymuscle and I can venture to this summer less she goes to OZ...
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  11. #11
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Suzanne View Post
    Welcome!

    Thanks, Suzanne!

    I loved following your training thread leading up to your contest. Your avi is by far the BEST of your pics! I cracked up at your burger cheat meal @ In & Out. We have Five Guys here, which I understand is a close second.

  12. #12
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by musclegoddess65 View Post
    I was in Laurel DE/Salisbury MD area for over 20 yrs...

    Ocean City MD baby.... SEACRETS! where I hope girlymuscle and I can venture to this summer less she goes to OZ...

    Wow, I've been in MD about that long but for some really odd reason, I haven't made it out to OC yet. Maybe it's because my husband hates sand: too many years stationed in the Middle East, I guess. Now that my littlest is 2, I think I will need to take the kiddos and leave the hubby behind. Plus now I have no excuses that I need to hide my post-preggo body behind a lot of fabric!

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    FREAK musclegoddess65's Avatar
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    I can see his hatered of sand... but man the beach is so relaxing to me...

    Well if GM and I can plan a trip there this summer... we'll keep ya posted....
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  14. #14
    OLYMPIAN Sunnyday's Avatar
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    Yes, keep me posted!

  15. #15
    RX MEMBER partsRheavy's Avatar
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    Give your husband a great big hug for serving - and then grab the little shovel and bucket and go with the 2 yo to build sand castles!!! (when weather permits - must be sorta cold at the beach in MD right now)

    Quote Originally Posted by Sunnyday View Post
    Wow, I've been in MD about that long but for some really odd reason, I haven't made it out to OC yet. Maybe it's because my husband hates sand: too many years stationed in the Middle East, I guess. Now that my littlest is 2, I think I will need to take the kiddos and leave the hubby behind. Plus now I have no excuses that I need to hide my post-preggo body behind a lot of fabric!

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