Sunnyday's Training Journal

[Curt James]

Two. Hours. Early. :-/

O.o Gadzooks!

[Sunnyday]

O.o Gadzooks!

Mmmm hmmm. Not as bad as when they called me 10 min from the house A FULL DAY AHEAD OF SCHEDULE! Not a typo, they showed up the day before, and literally the day I got home from the hospital with my youngest. I was ready to pick up the baby and re-admit myself.

The last two visits had gone so close to schedule I honestly thought they had outgrown those shenanigans. Silly me. :-/

[Sunnyday]

So...yeah...the in-laws have left the building. Nuff said.

Moving right along...


Thursday 9/29 lower body

Warmup of this n that to get the hip moving in all directions and everything else firing on all cylinders

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
4 x 140 x 5 - not my best (150 x 5) but I'll take it

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 207 x 1 with 45 sec between singles, no pain, nice and easy, really pleased with how well these went!

Reverse crunch ss traditional floor crunch:
3 x 15 each

Horizontal calf machine:
3 x 190 x 10

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

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

[Sunnyday]

Friday 9/30 upper body

Warmup was a blur:
head nods
arm crossovers
hip stretches
band pull-aparts
cat and camels
and a bunch of other stuff I can't remember. A dear lady met me at the door ad followed me (gulp) over to my warmup area to tell me all about her daughter's wedding complete with pics (while I was trying to warm up). I love this sweet lady and yet I was really looking forward to spending my gym time alone. Sigh. So much for alone time cuz this sort of trend cotinued THROUGHOUT MY ENTIRE WORKOUT. WHY????

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
145 x 3
3 x 146 x 3

Neutral grip pullups:
3 x +35# x 5

Overhead press:
5 x 70 x 5 - added another set from last week, adding weight next week yeah

Rope hammer curl ss rope pressdown:
3 x 35 x 12 each

Standing bb curl:
3 x 35 x 10

Dips:
3 x BW x 12

6 ways:
3 x 5s to failure, last set added partials to failure

[Sunnyday]

Saturday 10/1 lower body

Lotsa extra driving the kids around yesterday and it was movie night with the hubby so the hip was a crybaby and kept me up all night. I took my time puttering around this morning before heading to the gym. It was pretty quiet while I was warming up but then everyone must have gotten the same idea I did and by the time I was ready to squat there wasn't a squat rack available. Soooo...I went back to my place on the mat and did some bodyweight stuff, kinda like my usual lower body day but backwards. Including warmup and waiting time I was there for over 2 hours before a rack opened up. :-/ Sigh. It was time for my next meal so just did a few warmup sets and called it a day. Note to self: do NOT train legs on a Saturday again.

warmup:
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
bunch of arm crossovers
20 hip side-to-side (10/side)
20 hip airplanes (10/side)

No squat rack so...

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

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

Started doing "bench squats" with the empty bar on an available bench press until a rack finally opened up

Squats:
bar x 5
bunch of 95 x 5 - felt like knives going into the hip at multiple angles, stopped there

Sumo deads:
135 x 1
155 x 1
still felt like someone was using me for a voodoo doll and decided to call it a day and spend the rest of my time helping someone else with her deads, taking vids of her pulls. Made me feel like it wasn't a totally wasted day.

That's what I get for trying to be supermom and drive kids where they want to go and play movie pal with my husband. Good thing I squat and deadlift 3 times a week so when days like this happen I know I have just a couple days and I can try it again.

[Sunnyday]

Monday 10/3 lower body

Kids off from school so I had them in tow for today's training and although the gym was packed I got in a decent training session.

Warmup was a mix of dynamic stretching and hip mobility stuff for about 15 min until a squat rack opened up

Squats:
bar x 5
95 x 5
115 x 5
135 x 4 - felt really good so I decided to just keep going with sets of 4
145 x 4 - got to here last week for 4x4
3 x 155 x 4 - super solid and just 5# below my best for 4s

Skipped sumo deads due to childcare time constraint

Seated leg curl:
3 x 50 x 10

Ab wheel:
3 x 15

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

Horizontal calf machine:
3 x 190 x 10

Standing unilateral calves:
5 x 5/side with 5-sec hold at top each rep

Step-ups:
1 x 100/leg with 5s

[Sunnyday]

Tuesday 10/4 upper body:

bunch of hip and spine mobility, dynamic stretchy stuff for warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
121 x 5
132 x 4
3 x 137 x 4 - moved ok but slow, so I stopped at 3 instead of my planned 4 sets

Wide grip pullups:
3 x BW+35 x 5

Overhead press:
3 x 75 x 5 - up 5# from last week

Incline, side-lying DB lateral raise:
3 x 5 x 12/side - 5 lbs felt more like 50 LOL

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

Hand release pushups:
3 x 12

[Sunnyday]

Wednesday 10/5 lower body

Warmup of this n that to get the bod firing on all cylinders LOL

Decided to work backwards order from my usual

Unilateral standing calves:
5 x 5/side with 5-sec hold at top

Reverse crunch ss traditional floor crunch:
3 x 15 each

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

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

Squats:
bar x 5
95 x 5
115 x 5
5 x 135 x 5 - not my heaviest but I'm happy with it

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 207 x 1 with 45 sec between singles
left lower half started singing to me around 195 and this time I told it to shut up and train

[Sandpig]

I knew if I came in here, you'd still be kicking ass!

[Sunnyday]

I knew if I came in here, you'd still be kicking ass!

I keep kicking ass knowing you'll be popping in here to check up on me LOL!!

[Sunnyday]

Thursday 10/6 upper body

Bunch of twisty-stretchy dynamic stuff for warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
121 x 5
5 x 128 x 5 - smoked these reps/sets, I had planned 3x5 did 5x5 LOL

Chins:
4 x BW+35 x 5

Dropped rest periods on arm exercises to 30 sec and blew through the rest of this, left the gym with a ridunculous arm pump heh heh

Rope hammer curls:
3 x 35 x 12

Rope pressdown:
3 x 25 x 12

Standing bb curl, split stance cuz the low back hates these:
3 x 35 x 10

Dips:
3 x BW x 12

[Sandpig]

Full range dips with your entire BW? He'll even if they're not full range, that's pretty damn impressive

Sent from my SM-G900V using Tapatalk

[Sunnyday]

Full range dips with your entire BW? He'll even if they're not full range, that's pretty damn impressive

Sent from my SM-G900V using Tapatalk

Yes, I guarantee these dips are full range and I'm damn proud of 'em. I've repped them out to failure at 20 reps. I attribute my crazy strong bench numbers to dips and pullups.

[Sandpig]

Yes, I guarantee these dips are full range and I'm damn proud of 'em. I've repped them out to failure at 20 reps. I attribute my crazy strong bench numbers to dips and pullups.

Twenty? Now I'm in love.

Sent from my SM-G900V using Tapatalk

[Sunnyday]

twenty? Now i'm in love.

sent from my sm-g900v using tapatalk

lol