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  1. #5431
    OLYMPIAN Sunnyday's Avatar
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    Wednesday lower body training

    American Education Week! Woo hoo woo hoo. I spent two hours this morning visiting my kiddos in their classrooms so I didn't get to the gym until nearly noon. After all that sitting in tiny chairs I was stiff and sore, so I wasn't sure how training was going to go. Another surprisingly good day!

    Modified Nick Tumminello's lower body warmup
    banded squats with 10-sec hold at bottom 3x10
    Monster walks 2x10
    sumo walks 2x10

    Nordics:
    3 x BW x 10

    Squats (using bench to judge depth):
    BW x 12
    bar x 12
    65 x 8
    85 x 5
    105 x 5
    125 x 4
    5 x 145 x 4

    Sumo deads:
    85 x 3
    115 x 3
    145 x 3
    12 x 165 x 1 with 45-60 sec between singles

    Side planks:
    3 x 60 sec hold each side

    Front planks:
    3 x 60 sec hold

    No cardio
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #5432
    OLYMPIAN curvygirl's Avatar
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    Sorry I have not been by in a while! It's just that thing called erry day life...

    All is looking real good up in here! Woot woot on 135#s! Gains are being made!

    FTR Unicorns! Unicorns! Unicorns!

    Wishing all to be healthy and happy in your world. x0x0x

  3. #5433
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by curvygirl View Post
    Sorry I have not been by in a while! It's just that thing called erry day life...

    All is looking real good up in here! Woot woot on 135#s! Gains are being made!

    FTR Unicorns! Unicorns! Unicorns!

    Wishing all to be healthy and happy in your world. x0x0x

    Hey girl! So happy you popped in here! Must mean married life is treating you well! ;-)

    Thanks on the well wishes. Stay healthy during this season!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  4. #5434
    OLYMPIAN Sunnyday's Avatar
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    Thursday upper body training

    Modified Nick Tumminello's upper body warmup
    Inverted rows 2x10
    Over & back stretches 2x10
    Band pull-aparts 2x10

    Flat bench:
    Bar x 12
    65 x 8
    85 x 5
    105 x 5
    115 x 4
    5 x 125 x 4

    Chins:
    2 x BW x 5

    Pinwheel curls:
    1 x 15s x 10
    3 x 20s x 10

    Rope pressdown:
    3 x 35 x 10

    Spider curls:
    3 x 35 x 10

    Dips:
    3 x BW x 12

    Zottman curls:
    3 x 15s x 10

    No cardio
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  5. #5435
    OLYMPIAN Sunnyday's Avatar
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    Friday lower body training:

    Modified Nick Tumminello's lower body warmup
    banded squats 1 x 10 unpaused, 3 x 10-sec hold at bottom
    monster walks 2x10
    sumo walks 2x10

    Nordics:
    2 x BW x 10

    Squats (using bench to judge depth)
    BW x 12
    bar x 12
    65 x 8
    85 x 8
    105 x 5
    125 x 5
    145 x 3
    5 x 165 x 3

    Sumo deads:
    85 x 3
    115 x 3
    15 x 145 x 1 with 30-45 sec between singles

    Reverse crunches:
    3 x 25

    Floor crunch:
    3 x 25

    standing calves:
    Unilateral 3 x BW x 10 with 5-sec hold at top
    Bilateral 1 x BW x failure
    2 x 30-sec stretch each side

    No cardio
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  6. #5436
    OLYMPIAN Sunnyday's Avatar
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    Huge congrats to FBB Middleweight Nicole Gray for earning her IFBB PRO CARD today at NPC Nationals! So very proud of you, girl!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  7. #5437
    OLYMPIAN Bronwyn's Avatar
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    late here but to new Terminator film - well to me it was confusing.. like erasing all what was in first storyline, creating alternative reality... also there was several things rules for time traveling forbid....

    SPOILER ALRETS!!!


    First meeting yourself in your younger version is usualy not possible in most time traveling rules (and explained too, I am just lazy now to find why...) , than Sarah is already different and she did not fell in love with Kyle (only a little) and she send herself to 2017 I believe - what means John Connor is never born - still he somehow does exist and returns to the past....

    But if the future is changed - the past do not exist, therefore he do not exist, therefore is nobody who would send himself or Kyle or anyone to past.... so it is confusing. Because future changes in the minute the past changes..... this is like there is one reality and paralel to that is the second reality, where Sarah is already strong.... and that is again not logic....

    First films were not so confusing, were simplier and for me at Terminator 2 film it should simply stop.... And not create new loops and changes..
    ProNutriFit.com - personal online training and nutrition

  8. #5438
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Bronwyn View Post
    late here but to new Terminator film - well to me it was confusing.. like erasing all what was in first storyline, creating alternative reality... also there was several things rules for time traveling forbid....

    SPOILER ALRETS!!!


    First meeting yourself in your younger version is usualy not possible in most time traveling rules (and explained too, I am just lazy now to find why...) , than Sarah is already different and she did not fell in love with Kyle (only a little) and she send herself to 2017 I believe - what means John Connor is never born - still he somehow does exist and returns to the past....

    But if the future is changed - the past do not exist, therefore he do not exist, therefore is nobody who would send himself or Kyle or anyone to past.... so it is confusing. Because future changes in the minute the past changes..... this is like there is one reality and paralel to that is the second reality, where Sarah is already strong.... and that is again not logic....

    First films were not so confusing, were simplier and for me at Terminator 2 film it should simply stop.... And not create new loops and changes..

    ^That's basically what most of the critics said. Hubby and I still thought it was very entertaining with some cool plot twists.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #5439
    OLYMPIAN Sunnyday's Avatar
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    Wow! How did this holiday sneak up on me?

    Highlights since my last training post:

    Kiddos had an exhausting 2-day swim meet Sat-Sun with the little ones swimming 7a-12p and big sister 12-4p. Each day. Two VERY long days of in-and-out of the pool. I was a timer for one 4-hour session and by the end I was hobbling pretty badly. Needless to say the 40-min drive home was NOT fun on either day. What WAS fun and made it all worth it was watching my kiddos nail so many personal bests against some crazy talented athletes.

    Monday through Wednesday went like this:
    kids off from school
    kids' doc/dentist appointments in am
    express training for mama due to am appointments and swim practices in pm
    Big kid swim practice at her high school then drive through rush hour traffic across town to the little ones' swim practice.
    Get home exhausted and crippled from all the sitting...NO WAIT!...mom, what's for dinner?
    Rinse and repeat through yesterday. Ugh.
    Last edited by Sunnyday; 11-26-2015 at 11:49 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #5440
    OLYMPIAN Sunnyday's Avatar
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    Monday lower body training

    Express warmup- hip mobility drills, banded squats/walks

    Nordics:
    2 x BW x 10

    Squats (using bench to judge depth):
    BW x 12
    bar x 12
    65 x 8
    85 x 8
    105 x 5
    5 x 125 x 5

    Sumo deads:
    85 x 3 (stand up, reset each rep)
    115 x 3
    145 x 3
    175 x 3
    2 x 195 x 1 heaviest off the floor in more than 2 years!
    3 x 190 x 1 ran out of time or I would have done more.
    these weren't max effort: challenge but not a rough grind at all. Took about 60-90 sec between singles. Bar speed/path were good and that is all I'm concerned with right now. I don't plan on maxing out on deads for several months.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  11. #5441
    OLYMPIAN Sunnyday's Avatar
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    Tuesday upper body training

    Express warmup- yoga in fast motion, banded over-and-back stretches and band pull-aparts

    Inverted rows:
    3 x 10

    Flat bench:
    bar x 12
    65 x 8
    85 x 8
    105 x 5
    3 x 115 x 5 somehow these felt too easy. Bumped it up a notch to 120
    3 x 120 x 5 BOOM! PR for reps! Love it!!

    Standing overhead bb press:
    bar x 5
    65 x 5
    75 x 5 this was feeling light-ish and I was running short on time so...
    3 x 85 x 3 BOOM! PR!! Heaviest-ever on OHP! Really didn't think I'd get more than a single or double, so I'll take the three triples!

    Wide grip pullups:
    3 x BW x 5 pause top AND bottom
    VERY proud of these! Need to get someone to take a vid.

    Kinda bummed to stop there but that was all I had time for.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  12. #5442
    OLYMPIAN Sunnyday's Avatar
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    Wednesday lower body training

    Express version of Nick Tumminello's lower body warmup

    Squats (using bench to judge depth):
    BW x 12
    bar x 12
    65 x 8
    85 x 5
    105 x 5
    125 x 4
    5 x 145 x 4

    Sumo deads:
    I was out of time so I just fooled around a bit with some light pulls, stand up & reset between reps, just to keep the hip hinge groove greased. Something funky happens if I stop training this movement, seems like I have to retrain it from square 1 if I stop.
    85 x 3
    115 x 3
    145 x 3
    165 x 3
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  13. #5443
    OLYMPIAN Sunnyday's Avatar
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    I blinked and a week has gone by!

    Thanksgiving highlights:
    gym was closed
    I cooked turkey, mashed taters, stuffing, and dinner rolls ans we transported everything 35 mins up the road to my sis in law's house (bigger, cleaner, and a huge TV to watch football)
    There were 15 of us at the dinner table. As the turkey is being passed around my 7-y.o. asks for the drumstick. Mind you, this is from a 20-lb turkey. I heard a few mumbles about me allowing her to waste food cuz there's no way that such a tiny kid could eat a leg that looked like it fell off a brontosaurus LOL. Well you know her mama could out-eat everyone at the table so why do you doubt the offspring, people?!
    image.jpg

    My kiddo made me proud. To the amazaement of the relatives, my little beastie cleaned that leg down to the bone!
    Keep eating like that, kid, and you will grow up to look like Zoa. ;-) (doc predicts she'll be 5'10" and she's got blonde hair)

    The rest of the night was pretty mellow.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  14. #5444
    OLYMPIAN Sunnyday's Avatar
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    Friday lower body training

    So I predicted everyone would go to the gym early on Friday and I'd be safe if I got there around noon after all the "burn the bird" classes ended. Not so. I walk in and it looks like the resolutioners started up early. Grrrr. I run into David4ts as he's finishing up and he tells me the gym was totally empty until I got there. Oh well. Here's what I got done working around the crowd.

    Modified Nick Tumminello's warmup
    banded squats 3x10
    monster walks 2x10
    sumo walks 2x10
    Full (butt to ankles) BW squat 1x30-sec hold at bottom - I read that biomechanics guru Stuart McGill avoided a hip replacement by doing this once per day. Worth a try to postpone an ugly surgery.


    Nordics:
    2 x BW x 10

    Squats (using bench to judge depth):
    BW x 12
    bar x 12
    65 x 8
    85 x 8
    105 x 5
    115 x 5
    125 x 5
    145 x 4
    5 x 165 x 3

    Sumo deads:
    85 x 3 - stand up & reset each rep
    115 x 3
    15 x 145 x 1

    Good mornings:
    3 x 95 x 5

    Seated leg curl:
    3 x 50 x 10

    Donkey calves:
    6 x 3 pps x 10

    No cardio
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  15. #5445
    OLYMPIAN Sunnyday's Avatar
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    Saturday upper body training

    Modified Nick Tumminello's upper body warmup
    over & back banded stretch 2x10
    band pull-aparts 2x10

    Inverted rows:
    2 x BW x 10

    Flat bench:
    bar x 12
    65 x 8
    85 x 5
    105 x 5
    115 x 5
    125 x 4
    5 x 135 x 3 first time nailing 5 sets!

    Standing overhead bb press:
    bar x 5
    65 x 5
    3 x 75 x 5

    Neutral grip pullups:
    3 x BW x 5

    Standing bb curls:
    3 x 45 x 10

    Dips:
    3 x BW x 12

    Bent over bb rows:
    3 x 95 x 10

    Decline DB rows:
    3 x 50 x 8

    Decline DB pullovers:
    3 x 50 x 10

    No cardio
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

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