Sunnyday's Training Journal

[Sunnyday]

Wednesday...abs, plus some glutes & calves

Bits and pieces of Nick Tumminello's upper/lower body warmup

Donkey calves:
A few warms
2 pps x 15
2 pps x 16
2 pps x 17
2 pps x 18
2 pps x 19
2 pps x 20
each set ss dorsiflexion x 30

Quadruped hip extension:
5-sec hold at top
3 x 10

Single leg glute bridge:
5-sec hold at top
3 x 10

Abductors:
5-sec hold at top
3 x 10

Dragon flag progression (half reps only):
3 x 6

Ab wheel (kneeling):
3 x 8

Reverse crunch ss traditional crunch:
4 x 20 each

Side & front planks:
3 x 60 sec hold each

10-min posing drill

Finished with 30 min on the elliptical.

[Sunnyday]

Thursday...back

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

DB pullovers:
2 warms
4 x 45 x 12

1-arm DB rows:
2 warms
4 x 45 x 10

Reverse grip bent over bb rows:
split stance, alternating the lead foot
85 x 8
85 x 9
85 x 10
85 x 10

Meadows rows, supported on bench:
2 warms
+30 x 8
+30 x 8
+30 x 9
+30 x 10

Pullups:
3 x BW x 6 wide
3 x BW x 6 neutral
Not happy with the pullups. Can't wait to see those up again.

Finished with 30 min on the elliptical.


So I went to the chiro right after the gym. Last week he had asked me:
1. How am I doing mentally with reduced weights in my training these days? (Had to take a bunch of time off for family stuff and lost a lot of strength).
2. Do I have a show on the horizon.
Insightful dude reads his patient well, eh? LOL.

Last week I answered #1 with "I'm good, I'm over the numbers thing"
And #2 with "I doubt it"

WELL...I thought about both answers all week. Today I went in to his office and...to #1, hell no I'm not over it, in fact it's driving me BONKERS!
And #2...most of you know this is my fave time of year to lean out and I am getting close to that stage ready look. Hit a few poses for the chiro today. And told him I started thinking about competing next fall. The hard part for me is the strain it puts on the rest of my fam. Not sure the hubby with his ailments is up for picking up the slack as show time approaches. But I'm still thinkin about it since he asked last week. LOL. He agreed with me it would be better to get the hip/back as good as we can get it and THEN look ahead to a possible show. In a few poses I can really feel the bone-on-bone grind and it is pretty painful. At least I don't feel THAT when I lift

[Sunnyday]

Friday...leg day 2 plus some calves and glutes

Nick Tumminello's lower body warmup

Unilateral standing calves:
6 x BW x 30
Each set superset w dorsiflexion x30 reps

Seated leg curl:
3 warms
6 x 50 x 15

Adductors:
2 warms
4 x 50 x 15

Squats:
Bar x 12
55 x 12
65 x 12
75 x 12
^this was turning into more of a QL exercise than a leg exercise. Legs didn't have a chance at getting a good pump. Decided to stop there and hit the legs a different way

Leg press:
3 warms
6 x 3 pps x 15. There. That felt better. LOL

Leg extension:
6 x 50 x 15

Glute kickback machine:
4 x 30 x 10
Right side could have handled much more. Left side gave me the middle finger through the whole thing.

Hip thrusts:
4 x 35 x 12
This went better than expected

Step ups:
10s x 50 (25 each leg)
Psoas tried to give me the middle finger. I gave it two middle fingers and told it to shut up. Lol. Was hoping for 50 each leg. Halfway through the psoas was screaming like a crybaby. Decided to let it have its way. This time. At least I got this much done.

Finished with 30 min on the elliptical.

[Curt James]

I've worked 4 VERY looong years to earn every one of those reps! Started assisted and as soon as I got 3 x 12 I moved up a plate on the stack.

There's an assisted pullup or chin station at Gold's. Going to add these to my routine.

[Sunnyday]

There's an assisted pullup or chin station at Gold's. Going to add these to my routine.

Awesome! They are soo humbling but well worth the effort. Even assisted they are badass. Wish more ppl saw the benefit of them.

[Sunnyday]

Monday...legs

Exhausting weekend over in Sunny's world: my sister's wedding in northern NJ with all 3 of my kids in the wedding party. It was smallish which was good. And the meats on the buffet were perfectly cooked AND with sauce on the side so there was no excuse to not eat clean. I think I ate close to my bodyweight in dead animals, LOL!

Nick Tumminello's lower body warmup

Donkey calves:
each set superset w 30 reps dorsiflexion
3 warms
5 x 4 pps x 8
1 x 4 pps x 8 plus 20 partials

DB Lying leg curl:
15 x 20
20 x 20
30 x 15
35 x 12
45 x 8
40 x 20 (rest paused 12,4,4)

Squats:
BW x 6 kneeling squats btwn each set
Bar x 12
65 x 12
4 x 85 x 12

Assisted pistol squats:
3 x 8 keeping balance with 2 benches

Leg extension:
2 warms
7 x 90 x 8
1 x 90 x 15 rest paused 10,3,2

Nordics (think glute ham raise off the floor):
3 x 8

Finished with 40 min on the elliptical.

[LisaRD23]

Hey nice to see you back!
Where in NJ were you? I'm about 5min from Giants Stadium.

[Sunnyday]

Hey nice to see you back!
Where in NJ were you? I'm about 5min from Giants Stadium.

Hey mama! Glad to be back here regularly! The wedding was at Waterloo Village. For everyone else it wasn't a bad drive. For us driving up from the Baltimore area was rough! Back roads all the way after we got to Trenton. My nav said 3.5 hrs, took us over 4 hrs each way with traffic and kids' potty stops. Thankfully my sis doesn't get married every day. LOL.

[Sunnyday]

Tuesday...chest/delts

Nick Tumminello's upper body warmup

Over & backs:
2 warms
4 x 45 x 12

Incline bb:
2 warms
4 x 85 x 12

Incline DB flyes:
3 x 35s x 12

Flat DB press:
40s x 12
45s x 8
45s x 9
45s x 10
45s x 10

Cable flyes:
3 x 15 x 15

Front DB raise:
1 warm
1 x 20s x 8 while waiting for the 15s
3 x 15s x 12

Leaning DB lateral raise:
6 x 15 x 12 each side

DB reverse flyes:
4 x 12s x 10 overhand
4 x 12s x 10 neutral
^last set of these finished with 30 partials

Six ways:
3 x 5s x 12 FINALLY back to where I was with these 6 months ago!

Finished with 40 min on the elliptical.

[Sunnyday]

Wednesday...abs, plus some glutes & calves

Bits and pieces of Nick Tumminello's upper/lower body warmup

Donkey calves:
A few warms
6 x 3 pps x 15
each set ss w/dorsiflexion x 30

Quadruped hip extension:
5-sec hold at top
3 x 10

Single leg glute bridge:
5-sec hold at top
3 x 10

Lying abduction:
5-sec hold at top
3 x 10

Hip thrusts:
4 x 35 x 12

Dragon flags (3/4 reps only):
3 x 6

Ab wheel (kneeling):
3 x 8

Reverse crunch ss floor crunch:
4 x 20 each

Side & front planks:
3 x 60 sec hold each

10-min posing drill

Finished with 40 min on the elliptical.

[Sunnyday]

Thursday...back

Warmup a la Nick Tumminello

DB pullovers:
2 warms
4 x 40 x 12

1-arm DB rows:
2 warms
4 x 50 x 8 (up 5 lbs from last week)

Reverse grip bent over bb rows:
split stance, alternating the lead foot each set
2 warms
4 x 90 x 8 (up 5 lbs from last week)

Meadows rows, supported on bench:
2 warms
4 x +40 x 8 (up 10 lbs from last week)

Sumo deads:
Bar x 6
65 x 6
90 x 6
4 x 115 x 6 this is just a few pounds over my bodyweight. felt good, adding wt next week

Pullups:
wide grip
BW x 8
BW x 8 paused once
BW x 8 paused twice
Neutral
BW x 6 (grr!)
BW x 6 paused once. Got upset at the low reps and changed to pulldowns. You'd think I'd be ok with it after 4 working sets of deads and all the other stuff I did. Lol.

Close grip pulldowns:
1 destroyer set of 27.5 x 30 reps

Skipped cardio. Had nuthin' left. Lol.

Saw the chiro right after my workout. He said what I was thinking: in spite of the extra sitting in the car for the NJ trek and adding weight on almost every exercise plus the deads I still seem better than last week. Nice to hear so I know I'm not just imagining it.

[Ibarramedia]

Keep up the good work.

[Sunnyday]

Keep up the good work.

Thanks!

[Sunnyday]

Friday...arms
Haven't trained arms in sooo long! So I was really looking forward to today. Until I woke up so stiff and sore that it felt like someone had dropped a piano on my back while I was sleeping. So I walked into the gym thinking I'll just putter. Ummm. Think again. There's one of my gym friends just BEAMING because of his 530 deadlift PR yesterday. So I congratulate him and he tells me he's feeling so good he's just gonna murder his body today. OK so listening to him talk I started getting a fire lit under my own butt, LOL. But I'm still thinking I'll take it easy. Pffft! I start warming up and someone else I know starts talking and by then I'm like, time to roll up the logbook...AND SMOKE IT!! I hit personal bests in one way or another on EVERY SINGLE EXERCISE! Not bad for nearly a month off from any direct arm training!

Nick Tumminello's upper body warmup

Rope hammer curl:
2 warms
4 x 35 x 12 (been doing 25 prior)

Rope pressdown:
2 warms
4 x 30 x 12 (best prior was 20 lbs)

Concentration curls:
2 warms
4 x 20 x 10 if I've done this wt/reps I can't remember

Close grip bb:
2 warms
3 x 75 x 10
Friend on the bench beside me says, "now I KNOW you got more in you than THAT!" That was all it took. I took the bait. So I ask him to help me take of this girly weight and spot me. Wait for it...
95 x 12 without stopping (PR for reps btw) while yelling my head off DON'T YOU DARE HELP ME!"

By this point my arms are crazy pumped and people around me are like "I want whatever SHE had for breakfast!"

Incline DB curl:
2 warms
3 x 20s x 8
4th set: 20s x 20 paused just once (PR for reps)

Floor skulls: here is the icing on the cake, peeps!
I start off at 35 x 15 which is already +10 over what I did last arm day. Felt light so I decided I'm just gonna keep going until I can barely get 15 reps. I am still shaking my head that I had the next bit in me:
45 x 15
55 x 15 (I'm like wha?! and I decide to go for the PR - my previous best is 60 x 8)
65 x 15, PR!!! paused only a bit on the last 2 reps!

Arms were so pumped I could hardly move them!
Oh...then I did 40 mins on the elliptical as hard as I could. It was nuts! And I loved every minute of it.

My middle boy is autistic and completely freaked out by the trick or treating concept. So we just let the kids dress up in their costumes and hand out candy from the middle of the cul de sac. Turned it into a block party with the neighbors and their kids while all the trick or treaters filed through. Great people watching opportunity!

[Sandpig]

Great job, Sunny