Sunnyday's Training Journal

**Sunnyday** · 03-17-2016, 06:26 PM

Originally Posted by Nikolay Abramov

Hi! :-)

**Sunnyday** · 03-18-2016, 02:41 PM

Friday 3/17 upper body training

First thing this am:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20# - yowza! big difference with an extra 2#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders, repeat)
bar x 5
65 x 5
85 x 3
105 x 3
3 x 116 x 3 - decided this wasn't nearly enough LOL
3 x 120 x 3 - with just a 1-sec pause at bottom

Neutral grip pullups:
3 x +12.5 x 5 - a 2.5# PR!

(more about this PR to follow, making good on my promise to UKwildcat)

Inverted rows:
3 x BW x 10

Reverse grip bent over bb rows:
3 x 115 x 8

Decline DB rows:
3 x 45 x 8 each side

No cardio

**Sunnyday** · 03-18-2016, 03:28 PM

So as I mentioned above, I hit a pullup PR this morning. And a little while back on another thread I told UKwildcat I would post a vid of my next PR. Sooo...I had David4ts take the vid and then I emailed the vid to Curt. Fingers crossed Curt can post it for me.

Close-up of the 12.5 lbs I stuffed under my weight belt. Yeah, yeah, there are belts to chain the plates to at my gym, but I'm so tiny they fall off even when I tighten them all the way. :-( Little tikes like me have to get creative.
image.jpg

**black-elephant** · 03-18-2016, 04:21 PM

Well done. Each improvement counts, accept them.

**Sunnyday** · 03-18-2016, 04:34 PM

Originally Posted by black-elephant

Well done. Each improvement counts, accept them.

Thanks! I'm quite proud of my pullup progress. :-D SEVERAL years of HARD WORK there!
I was just telling someone today that I can still remember a few years ago when I couldn't even get a single BW pullup, even with straps (gave me that look of disbelief as if I was born doing pullups LOL)! Spent years on the assist machine - with straps - until I finally got them unassisted and then weaned myself off the straps about 6 months ago.

Finding the right pullup program didn't hurt either. Credit to Matt Gary and his wife Sioux-z for developing the SSPT pullup program!

http://marylandpowerlifting.com/2015...ll-up-program/

**Sunnyday** · 03-20-2016, 09:14 AM

Ooh, ooh! Lookie what I got yesterday: fraction plates! Muahahahahaha!

image.jpg

**Sunnyday** · 03-20-2016, 09:25 AM

Originally Posted by Sunnyday

Ooh, ooh! Lookie what I got yesterday: fraction plates! Muahahahahaha!

image.jpg

So I open the box, bouncing around the kitchen like a kid at Christmas, and my husband says, "You did NOT buy weights." I'm like, "sure did, babe". "But the gym already HAS weights!" I had to explain fraction plates to a non-lifter. Like trying to explain a Jeep thing to a non-Jeep person.

**Mac** · 03-20-2016, 09:37 AM

Originally Posted by Sunnyday

So I open the box, bouncing around the kitchen like a kid at Christmas, and my husband says, "You did NOT buy weights." I'm like, "sure did, babe". "But the gym already HAS weights!" I had to explain fraction plates to a non-lifter. Like trying to explain a Jeep thing to a non-Jeep person.

I can relate to that. Sometimes I am better off not explaining.

How much do each of those weigh?

**Sunnyday** · 03-20-2016, 09:39 AM

Originally Posted by Mac

I can relate to that. Sometimes I am better off not explaining.

How much do each of those weigh?

Four sets:
pair of 1/4 lb
pair of 1/2 lb
pair of 3/4 lb
pair of 1 lb

**Sunnyday** · 03-20-2016, 11:14 AM

Hoping I can coax Granite-Dawg out of hiding.

image.jpg

**Sunnyday** · 03-20-2016, 11:48 AM

Originally Posted by Sunnyday

Hoping I can coax Granite-Dawg out of hiding.

image.jpg

^sausage and hominy, sausage gravy, eggs, and biscuits on the family's Sunday breakfast menu today.

**Sir Conehead** · 03-20-2016, 11:53 AM

Originally Posted by Sunnyday

Four sets:
pair of 1/4 lb
pair of 1/2 lb
pair of 3/4 lb
pair of 1 lb

Are you competing in powerlifting?

**Sunnyday** · 03-20-2016, 11:56 AM

Originally Posted by Sir Conehead

Are you competing in powerlifting?

Sure am!

I had no idea I had it in me to do this. Started a more strength-focused training just 6 months ago and have competed in 2 PL meets. My first love will always be bodybuilding but powerlifting sure is fun!

**Sir Conehead** · 03-20-2016, 12:03 PM

Originally Posted by Sunnyday

Sure am!

I had no idea I had it in me to do this. Started a more strength-focused training just 6 months ago and have competed in 2 PL meets. My first love will always be bodybuilding but powerlifting sure is fun!

Good for you! I always thought the comaraderie at a powerlifting meet was 100x's better than bbing.