Sunnyday's Training Journal

[Sunnyday]

Watching Guardians of the Galaxy tonight!

[Sunnyday]

Monday...legs

Ever have one of those days when it seems like everyone is on a mission to undermine your leg day? That was MY DAY TODAY. Squat racks occupied. All of them. All. Morning. Long. Ugh. Everyone not in the squat racks seemed to be buzzing around looking to do anything but heavy, dedicated work. Really people?! My daughter's school called- she tried to make it through the day but running a fever--come take her home. Nuh uh. Oh good grief. Never fear, Sunny got it done done anyway! Grab a sticky and a pen and take notes. This is how it's done when life tries to get in the way of your gym time.

Nick Tumminello's lower body warmup

DB lying leg curl:
2 warms
4 x 45 x 12 up 2 reps/set from last week

Had planned Squats. Decided to put them later if a squat rack opened up.

Leg press:
3 warms
4 pps x 12 with very little rest betwen sets

Squat rack opens up, I warm up with:
bar x 12
65 x 12
school calls. Sick kid with fever. Ugh. Left gym, got kid, brought kid home and put her to bed, choked down a shake and went back to gym (she's 14 so she can take care of herself). Had to warm up all over again (90 mins round trip for those shenanigans)

Returned to weight room, all squat racks occupied again. Gave up on free squats. Grrr. Took my frustrations out on the hack machine.

Hack squats:
Sled x 8
+20 x 8
+40 x 8
8 x +60 x 8 up 20# from last week AND that's 40# over 2 weeks ago!
Bangin'! Felt better already. Dude on the leg press beside me was like, you ok? I told him I am now that I got that out of my system. He understood. LOL!

Pistol squats:
Using 2 benches ONLY for balance at the bottom but finally doing these unassisted-YEAH!!
4 x BW x 12 each leg, less than a minute between sets

Nordics:
4 x BW x 12

Hip thrusts:
2 warms
4 x 65 x 12 with about 30 sec between sets

Donkey calves:
a few warms
6 x 4 pps x 10 - up 1 rep/set from last week
Last set added 20 partials out of the bottom
each set superset w 30 reps dorsiflexion

No cardio.

[Granite-Dawg]

You are very determined. Be proud. Hope your daughter gets better soon.


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[Hoss06]

Good for U for going back...I prob would have chalked it up as a short day..that being said, my gym is 18 miles one way.

Hope the kid feels better!

[Sunnyday]

You are very determined. Be proud. Hope your daughter gets better soon.


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Good for U for going back...I prob would have chalked it up as a short day..that being said, my gym is 18 miles one way.

Hope the kid feels better!

Thanks guys, I'm proud of my kid wanting to try to tough it out at school with the flu and running a fever. She got through a big test then decided she was spent. I don't blame her. She doesn't have that hanging over her head through the holidays.

And yeah I'm one determined mama when it comes to diet AND training! Nobody gets between me and my heavy leg day! I am such a hard gainer there is no way I'm giving up a single muscle cell without a fight!

[Ibarramedia]

Outstanding work despite the life calls situation Sunny!

[Sunnyday]

Outstanding work despite the life calls situation Sunny!

Thanks! Maybe my muscles will give me an "atta-girl" and grow a little extra in spite of the lack of back squats. A girl can only hope. Lol.

[Sandpig]

Outstanding work despite the life calls situation Sunny!

She always manages to get it all done. I've said it before. I could never do what she does.
She rocks!

[Sunnyday]

She always manages to get it all done. I've said it before. I could never do what she does.
She rocks!

Awww! Thanks! I'd rep you but once again I'm maxed out. Which one of you can rep Sandpiggy for me?

[Mac]

Awww! Thanks! I'd rep you but once again I'm maxed out. Which one of you can rep Sandpiggy for me?

Got it covered for you!

[LisaRD23]

This should be waiting for you under the tree on Thursday Morning

womens-dc-comics-wonder-woman-cape-t-shirt-red-1.jpgYou can it wear to the gym!

[Ibarramedia]

Awww! Thanks! I'd rep you but once again I'm maxed out. Which one of you can rep Sandpiggy for me?

You must spread some Reputation around before giving it to Sandpig again.

Reps upon recharge.

[Ibarramedia]

Reps to you too upon recharge Sunny.

[Sunnyday]

Tuesday...chest/delts

Sunny rocked it in a packed gym! Woot!

Nick Tumminello's upper body warmup

Decided to try something new this week since I am losing a training day per week this holiday week and next. Just trained legs yesterday. Hit them light today for a few quick sets before starting my usual Tuesday workout.

Seated leg curl:
3 x 30 x 15

Leg extension:
3 x 30 x 15

Seated calves:
3 x 45 x 15

Over & backs:
2 warms
4 x 45 x 12

Incline bb:
2 warms
3 x 85 x 12

Incline DB flyes:
3 x 35 x 12

Flat DB press:
45s x 12
50s x 10 I love that this feels easy now.
4 x 55s x 6 Yay me! Tried to just keep it consistent and make these sets look solid. Goal over the next month is increase reps at this weight.

Cable flyes:
3 x 10 x 15

Smith wide grip upright rows:
4 x +40 x 12 up 2/set - yeah!

(Switched up front-side-rear order from last week)

Front DB raise:
4 x 15s x 12

Leaning DB lateral raise:
6 x 20 x 12 tightened up rest periods on these, almost threw up!

DB reverse flyes: (up 2/set each from last week!)
4 x 15s x 10 neutral
4 x 15s x 10 overhand

Six ways:
8s x 8
8s x 8 paused once
8s x 8 paused twice

No cardio.

[Granite-Dawg]

You should have an entrance song when you hit the gym. Smoke and sparks also.




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