Sunnyday's Training Journal

[Sunnyday]

Saturday...arms

Nick Tumminello's upper body warmup

Pinwheel curls:
2 warms
20s x 12
25s x 8
25s x 8
20s x 12

Rope pressdown:
2 warms
30 x 10
30 x 10
30 x 11
30 x 12

Concentration curls:
2 warms
15 x 10
20 x 8
20 x 8
20 x 8 drop 15 x 8

Close grip bb:
2 warms
95 x 8
95 x 9
95 x 9
95 x 10

Incline DB curl:
2 warms
15s x 8
20s x 8
20s x 8
20s x 9

Skulls:
45 x 12
35 x 15
35 x 15

[Sunnyday]

Contests are always great motivation.

Yeah they sure do, especially such a STACKED lineup where people really brought their A-game!

[LisaRD23]

Hey, looks like you had a nice vaca yourself!

Good workouts, and getting back into things!

[Sunnyday]

Monday...legs

Nick Tumminello's lower body warmup

Kneeling leg curl:
2 warms
20 x 8
20 x 8
20 x 9
20 x 10

Leg press:
3 warms
5 pps x 8
5 pps x 8
5 pps x 9
5 pps x 10

Paused squats:
3-sec at bottom, no lockout at top did 6 BW kneeling squats on bench just before each set
Bar x 6
65 x 6
85 x 6
4 x 105 x 6 first time doing more than 1 paused set at this weight! woo hoo!

Bulgarian split squats:
4 x BW x 8 felt like a total wimp!

Leg extension:
2 warms
4 x 90 x 8

Donkey calves:
each set superset w 30 reps dorsiflexion
3 warms
4 pps x 8
4 pps x 8
4 pps x 9
4 pps x 9
4 pps x 10
4 pps x 10

[Sunnyday]

Hey, looks like you had a nice vaca yourself!

Good workouts, and getting back into things!

Hi Lisa! It was a nice vaca but I'm glad to be back home. I REALLY missed my gym time!

[Sunnyday]

It's been crazy busy over here the last 48 hours!

Hit a number of snags with setting up a rental car while my rear-ended car finally gets fixed. It went in with what looked like very little damage and now I'm looking at early next week before the work is all done.

Next on the list was school shopping for 3 kids. Glad that's over (don't tell my gender I hate shopping of any kind).

Last but not least of yesterday's excitement was fighting with a doctor's office about a physical form they managed to lose track of, thus holding up my daughter's kindergarten registration. Had to make heads roll. Ugh.

My oldest is starting high school this fall and today was the first day of volleyball tryouts. Dropped her off right on time but then had to wait in the parking lot with my other two until the gym's childcare opened. Then I had to rush through my workout and forgo the shower so I could make it back to school in time. Tomorrow it's even more interesting since the coaches just found out today that the county decided concussion testing is mandatory for all sports. Everyone is scratching their heads wondering why they couldn't have decided this BEFORE tryouts had started when all the other sports were doing their testing. She has to be there at 5:50 a.m. Not a big deal until you factor in my 5-y.o. and autistic 7-y.o. that have to come along for the 50-min round trip. The fun never ends! LOL!


Tuesday's chest/delts workout done today.

Nick Tumminello's upper body warmup

Over & backs:
35 x 8
35 x 8
35 x 9
35 x 10
35 x 11
35 x 12

Incline bb:
2 warms
95 x 8
95 x 8
95 x 9
95 x 10

Incline DB flyes:
35s x 8
35s x 9
35s x 10

Flat DB press:
5 x 45s x 8

Leaning DB lateral raise:
25 x 8 each side
25 x 8
25 x 9
25 x 9
25 x 10
25 x 10

[LisaRD23]

Wow...you seem to have been wearing your super-mommy pants all week!! Hopefully the kiddos will settle into their back-to-school routines soon enough.

[PFEPerformance]

I'm with ya sister ~ CHAOS is my lifestyle! LOL I think the men need to spend a week in our shoes "just to see" what our day to day schedule looks like LOL

[Sunnyday]

Wow...you seem to have been wearing your super-mommy pants all week!! Hopefully the kiddos will settle into their back-to-school routines soon enough.

That's right, wearin' my big girl pants! LOL! The kiddos are sooo excited to start their new routine and for the first time I will have all of them in school full time, meaning no more rushing through a workout to pick up a preschooler! Woo hoo!

I'm with ya sister ~ CHAOS is my lifestyle! LOL I think the men need to spend a week in our shoes "just to see" what our day to day schedule looks like LOL

LOL! Thankfully my hubby fully gets what I go through day to day so at night or on weekends when I say I need a break he's very willing to babysit.

[Sunnyday]

Thursday...back

Nick Tumminello's upper body warmup plus a little hip/glute SMR and hip mobility drills.

DB pullovers:
30 x 12
35 x 12
40 x 12
45 x 12

1-arm DB rows:
45 x 8
50 x 8
55 x 8
60 x 8

Reverse grip bent over bb rows:
split stance, alternating the lead foot
95 x 10
95 x 10
115 x 8
115 x 8

Meadows rows, supported on bench:
2 warms
+40 x 8
+40 x 9
+40 x 9
+40 x 10

Low back felt a little funky after last night's adjustment so just did a few practice sets of BW sumo deads in front of the mirror. Might give it another week or two.

Pullups:
3 x BW x 6 wide
3 x BW x 6 neutral

Finished with some stretching and foam rolling

[Sunnyday]

Saturday...arms, abs, and calves

Nick Tumminello's upper body warmup plus SMR for calves

Front & side planks:
3 x 60s hold each

Dragon flag progression:
5 x 5 half reps

Pinwheel curls:
2 warms
25s x 8
25s x 8
25s x 9
25s x 10

Rope pressdown:
With 3-sec negative
2 warms
30 x 8
30 x 8
30 x 9
30 x 10

Concentration curls:
2 warms
20 x 8
20 x 8
20 x 9
20 x 10

Close grip bb:
2 warms
95 x 8
95 x 8
95 x 9
95 x 10

Incline DB curl ss floor skulls:
15s x 10 ss 30 x 15
15s x 11 ss 30 x 15
15s x 12 ss 30 x 15

Unilateral standing calves ss dorsiflexion:
6 x BW x 30 each leg/exercise

[Sunnyday]

Aaaaaaah!!!
Finally got the kids back in a routine! I had to take another 2 weeks off from the gym and I nearly went out of my mind! Sports and school programs doing kickoff picnics, surprise visits from family members with extended stay at my house, kids' doctor visits, husband's genius idea to replace 13 windows in our home BY HIMSELF with project going wrong, my sister announces out of the blue that she's getting married in 8 weeks and wants all 3 of my kids in the wedding...you name it, I probably had it happen here over the last couple weeks! LOL! The elementary school's back to school night was last night and high school is next Thursday. My little ones are doing year round swim team and my high schooler made the volleyball team so our nights and weekends are going to be jam-packed! All the more reason for me to be hitting the gym HARD during this season (so I don't end up hitting any family members, LOL!!).


Friday...back

These nubers were discouraging and I had to keep reminding myself that my strength will return quickly.

Nick Tumminello's upper body warmup plus a little hip/glute SMR and hip mobility drills.

DB pullovers:
30 x 12
35 x 12
40 x 12
45 x 12

1-arm DB rows:
45 x 8
50 x 8
55 x 8
60 x 8

Reverse grip bent over bb rows:
split stance, alternating the lead foot
4 x 95 x 8

Meadows rows, supported on bench:
2 warms
+40 x 8
+40 x 8
+40 x 9
+40 x 10

Sumo deads:(Did 6 kneeling squats on bench before each set)
6 x 45 x 6
^ My PR is 205 x 6 earlier this year but with the severe osteoarthritis and having taken last week of for family stuff, my plan on this exercise is to take it up ULTRA-SLOW.

Pullups:
3 x BW x 6 wide
3 x BW x 6 neutral

Finished with 20" on the elliptical.
(Decided to get ripped for the sis's wedding!)

[Sandpig]

You better hit it hard
You are gonna need to be in great shape to get all that done

[Sunnyday]

So true, Sandpig! I have been looking a my family's schedule for the rest of this calendar year and thinking the same thing!

[Sunnyday]

Saturday...arms

Nick Tumminello's upper body warmup

Pinwheel curls:
2 warms
4 x 15s x 12

Rope pressdown:
2 warms
4 x 25 x 12

Concentration curls:
2 warms
4 x 15 x 10

Close grip bb:
2 warms
4 x 95 x 10

Incline DB curl:
15s x 8
15s x 9
15s x 9
15s x 10

Had to stop there because my time in childcare was up. Sigh.