Sunnyday's Training Journal

[Sunnyday]

Update on my lil girl.

Sitting here at urgent care. Again. Her fever isn't breaking after 3 days on antibiotic. And her cough and congestion have gotten worse. Poor kid had blood drawn and a chest x-ray. Waiting for results. She's been a trooper but she feels awful.

[Sandpig]

Heading back east today.
On the hunt for food I can't get out here.
I will bomb you and Rich with food porn for the next few days.

[Ibarramedia]

Update on my lil girl.

Sitting here at urgent care. Again. Her fever isn't breaking after 3 days on antibiotic. And her cough and congestion have gotten worse. Poor kid had blood drawn and a chest x-ray. Waiting for results. She's been a trooper but she feels awful.

Sorry to hear about your challneges with the kids. Hang in there.

[Sunnyday]

^^^^^^This! Especially coz yup the colleges are out & the gyms are now flooded with young people acting a fool! My favorite, just the other day, an idiot unloading 3 plates from one side of a bar, sent it flying off the other side into the DB area. Thank god! No one was standing there or they would have been clocked! Where were the frickin' trainers?!? NO WHERE! Sh*t like this needs to be put in check!


^^^^^^And this! Hey! Leg Press Girl playing with your phone, how many more non sets do you have? Ummmm 3. Great! (I will just stand here & glare at you if you stop moving and starting texting...) She got off the machine immediately...



^^^^^And this! I don't like touching people's stuff...but if the room is packed & you are no where to be seen, you lose the bench! Pick your stuff up people!!!

Sunny sunny! Training looks great! I have been switching things up lately too...I totally backed down on my Chest day for about a month to correct form and quality of movement and now, finally my weights are going back up! Change is a good thing! I see those dang 6 ways in my near future!

Bummer that one kiddo gets better and two get sick...sending healing angels >*<

Hey, girl! Thanks for the well wishes!

Heading back east today.
On the hunt for food I can't get out here.
I will bomb you and Rich with food porn for the next few days.

bring on the FOOD PORN!!!

Sorry to hear about your challneges with the kids. Hang in there.

Thanks, Ibarramedia.

Fever finally broke and not a moment too soon. My lil girl is soooo ready to head back to school! I have had to take nearly a week off from the gym and I can't begin to describe how relieved I am that I can get back there today! Fingers crossed the gym is quiet as it usually is on Thursdays.

[Granite-Dawg]

I am very glad your daughter is feeling better. I hate it when the little ones are sick.

[Sunnyday]

I am very glad your daughter is feeling better. I hate it when the little ones are sick.

Thanks, GD. Yes I hate it too. This one had me pretty worried because her fever didn't break even after 72 hours on an antibiotic. Very unusual. The other oddity was that she and her brother both broke out in a rash (aka scarlet fever). I've heard of that happening with strep but in every other strep case that has run through our family no one got a rash. Even my gf with the 9 kids hadn't seen it before.

i think by the time I become a grandparent I will have seen it all with childhood illnesses. LOL.

[Granite-Dawg]

Thanks, GD. Yes I hate it too. This one had me pretty worried because her fever didn't break even after 72 hours on an antibiotic. Very unusual. The other oddity was that she and her brother both broke out in a rash (aka scarlet fever). I've heard of that happening with strep but in every other strep case that has run through our family no one got a rash. Even my gf with the 9 kids hadn't seen it before.

i think by the time I become a grandparent I will have seen it all with childhood illnesses. LOL.

Me and you both, but enough of that Grandparent talk.LOL

[Sunnyday]

My first day back in the gym in a week!!

Bits and pieces of Nick Tumminello's lower body warmup plus some chiro prescribed mobility work

Seated leg curl:
6 x 50 x 15

Adductors:
3 x 50 x 15

Leg press:
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
3 pps x 10
2 pps x 10
1 pps x 10

Bulgarians in the Smith:
15 x 6 each leg
25 x 6
35 x 6
25 x 6
15 x 6

Leg extension:
5 x 50 x 20

DB step-ups:
2 x 15s x 25 - total of 50 each leg spread out over 2 sets

Finished with 20 minutes on the elliptical.

[Granite-Dawg]

somehow I picture your first day back in the gym after a few days off like a great white shark in a feeding frenzy

[Sunnyday]

somehow I picture your first day back in the gym after a few days off like a great white shark in a feeding frenzy

Pfft. More like an old lady wearing a hardcore lifting belt but hobbling from exercise to exercise AND wearing said belt even during a puny 20 minutes of cardio. It's not fun trying to get back into it.

But I can still dream about being a great white shark.

[Sunnyday]

Changes from last week:
added an extra work set to all exercises
bumped up weight but same reps for both bb curls & skulls
swapped out CG bench, replaced with dips since I skipped chest day this week
threw in some calf work since I skipped them yesterday on leg day

Nick Tumminello's upper body warmup, subbed ab wheel for reverse burpees & subbed over & back dowel stretches for LYTWs.

Pinwheel curl:
2 warms
4 x 20s x 12

V-bar pressdown:
2 warms
4 x 25 x 12

Standing bb curl:
1 warm
4 x 35 x 10

Dips:
4 x BW x 12

Incline DB curl:
1 warm
4 x 20s x 8

Skulls on the floor:
1 warm
4 x 55 x 15

Donkey calves:
2 warms
6 x 3 pps x 12
last set added 25 partials out of the bottom
each set ss with 30 reps dorsiflexion w opp foot for resistance

Seated calves:
4 x 90 x 20

Finished with 20 minutes on the elliptical

[Granite-Dawg]

Changes from last week:
added an extra work set to all exercises
bumped up weight but same reps for both bb curls & skulls
swapped out CG bench, replaced with dips since I skipped chest day this week
threw in some calf work since I skipped them yesterday on leg day

Nick Tumminello's upper body warmup, subbed ab wheel for reverse burpees & subbed over & back dowel stretches for LYTWs.

Pinwheel curl:
2 warms
4 x 20s x 12

V-bar pressdown:
2 warms
4 x 25 x 12

Standing bb curl:
1 warm
4 x 35 x 10

Dips:
4 x BW x 12

Incline DB curl:
1 warm
4 x 20s x 8

Skulls on the floor:
1 warm
4 x 55 x 15

Donkey calves:
2 warms
6 x 3 pps x 12
last set added 25 partials out of the bottom
each set ss with 30 reps dorsiflexion w opp foot for resistance

Seated calves:
4 x 90 x 20

Finished with 20 minutes on the elliptical

Now I feel like a wimp!!

[Sunnyday]

Now I feel like a wimp!!

What?! They were all straight sets, no PRs, nothin' fancy.

[Sunnyday]

Happiness is an empty gym on back day!


image.jpg

[Sunnyday]

As I mentioned in the previous post, the gym was EMPTY today and I beat my back senseless with solid stuff. The last 3 weeks of back training were either nonexistent or very light. Today I went all out, minimal rest periods, 20 work sets.

Nick Tumminello's upper body warmup plus some chiro prescribed lower body mobility work.

New stuff the chiro has me adding in: monster walks & sumo walks.
http://bretcontreras.com/band-placem...tion-drills-2/
Did those ^^ for the first time today, 3 x 10 each, band at the knee for starters with goal of ankle then later foot placement down the road. HUGE difference in how much better I feel already! Them are keepers!

Straight arm pulldowns:
1 warm
20 x 20
25 x 20
30 x 20

Meadows rows:
2 warms
3 x +40 x 8

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

Bent over bb rows:
split stance, alternate lead foot each set
2 warms
3 x 95 x 8

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

Neutral grip machine rows:
new for me, finally found a seat/chest support setting that is ok
2 warms
3 x 110 x 8

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

DB pullovers:
2 x 40 x 12

Finished with 20 minutes on the elliptical.

And if that isn't enough, this afternoon I will be breaking gound on the sand fire pit in our back yard.

Now you can say you feel lazy, GD! ;-)