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  1. #6796
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 8/9 upper body training

    Time crunch, whining kids...excuses, excuses LOL.

    dynamic warmup

    Banded face pulls:
    3 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 5
    5 x 118 x 5 first couple sets were ok, last 3 sets were AWESOME! Took a vid of set 5 and my spotter was yelling at me that I had 2 more reps in me, which I was sure I did. Have to keep preaching to myself to stick to the plan. Paused 5s at 121 on the horizon! Woooo!

    Neutral grip pullups:
    had some onlookers for this exercise which was kinda cool. One was a woman working with a trainer and the trainer had to keep re-directing her attention to her own workout haha!
    4 x BW+27.5 x 5

    Reverse grip bb rows:
    2 x 135 x 8
    2 x 135 x 10 - PR for reps woo

    Then the childcare "fun police" came to get me because my time was up. One day I will get all my planned exercises in.

    30 min walk at home
    Last edited by Sunnyday; 08-09-2017 at 04:05 PM.
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  2. #6797
    OLYMPIAN CHILDOFGOD's Avatar
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    KEEP up the great work young lady
    MY LORD OF LORDS!!!

  3. #6798
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    KEEP up the great work young lady
    Thanks for the encouragement, COG.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #6799
    OLYMPIAN Sunnyday's Avatar
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    Thursday 8/10 lower body training

    Hammies have been mildly irritated since last Thursday when I sat in the car for 3.5 hours retrieving my husband from the airport. Didn't help matters that last night I got almost zero sleep due to a howling cat in heat in the neighborhood. Fun police got me early and cut this training session short, see below. Blah.

    Dynamic warmup

    Had to wait for a squat rack so I tried to do some banded leg curls. Sat down on a bench, hooked the band around ankle and a stable object annnd....Did one rep and almost died, busted out 20 per leg just out of principle and that was all. Trust me: DO NOT try these! Do not recommend them. They suck all kinds of ass!

    Finally got a squat rack but just about lost my nerve after the banded leg curls. Eeeew!

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 2 - had planned 5x5 at this weight but just couldn't keep the hip from torquing clockwise so I racked the weight and moved on.

    Knowing the hammies were already upset and the torquing pelvis was in rare form, I opted for some rack deads as low as I could get the rack and just did a bunch of singles with a very short rest

    Rack deads with plates 3-4" off the floor:
    135 x 1
    155 x 1
    175 x 1
    10 x 195 x 1 - with 20-30 sec rests.

    RDLs:
    3 x 135 x 8, almost died LOL

    Fun police came to get me. Evidently my son was misbehaving so they asked me to take him home, even though my time wasn't close to being up yet. Pleeeease let school start soon so I can get some decent training again!

    30 min walk at home
    Last edited by Sunnyday; 08-10-2017 at 02:16 PM.
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  5. #6800
    OLYMPIAN Sunnyday's Avatar
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    Friday 8/11 upper body training

    I slept a LOT better last night, which definitely helped!

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 3 - felt OK, but shoulders felt a little unstable so I put on my SlingShot for the rest
    135 x 6 with SlingShot
    135 x 8 with SlingShot, and a volume PR
    135 x 10 with SlingShot and volume PR #2!
    Got a wicked back cramp when I got done and took a 10-min break before moving on LOL

    Skipped weighted chins because I saw my time running out, what else is new LOL

    Rope hammer curl ss rope pressdown:
    60 x 10 ss 60 x 10 (3 rounds)

    All the flat benches were taken so I skipped CG bench work

    Spider curls ss dips:
    45 x 8 ss BW x 8 (3 rounds)

    Made it to childcare before they came to get me. Whew! Really want to stay on their good side and I've been over time too much this summer.

    30 min walk when I got home
    Last edited by Sunnyday; 08-11-2017 at 02:57 PM.
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  6. #6801
    OLYMPIAN Sunnyday's Avatar
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    Saturday 8/12 lower body

    Dynamic warmup

    I needed something different today. Left the kids with hubby so I could get in my training uninterrupted. Time for some odds and ends to supplement the basics

    Ab wheel ss horizontal calf machine: :
    3 x 15 ss 130 x 12 (3 rounds)

    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

    DB lying leg curl:
    2 x 30 x 12
    3 x 40 x 12

    Squats:
    2 x bar x 5
    95 x 5
    115 x 5
    3 x 135 x 3
    145 x 1
    155 x 1
    165 x 3 - determined not to lose this triple as it's my heaviest to date but ooooh it was ROUGH today. Stopped at just 1 set.

    Rack deads:
    rack set as low as it would go, plates about 4-6" off the floor.
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    6 x 220 x 1 with 30-45 sec rests

    30 min walk at home
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  7. #6802
    OLYMPIAN Sunnyday's Avatar
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    Monday 8/14 upper body training

    Late to the gym, so there went a good bit of my gym time.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    2 x bar x 5
    2 x 65 x 5
    2 x 85 x 5
    2 x 105 x 5
    115 x 4
    121 x 4
    3 x 127 x 4 - surprised myself with these, was really unsure of myself but got em done

    Wide grip pullups
    3 x BW+27.5 x 5 - had planned 4 sets but was short on time.

    Seated "Y" press:
    - new for me
    3 x 15s x 10

    Re-racked the DBs and started walking to my next exercise annnd...fun police (childcare) hunted me down because my time was up. Ugh.

    One day I will get in a full training session again.
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  8. #6803
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 8/15

    I didn't sleep well last night so naturally training didn't go as well as I would have liked. Still got quite a bit done.

    dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4 - this weight is a warmup weight for me and I had planned 4x155x4 but not today. 135 felt like 155 so I just did what I could.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 195 x 1 - with 45 sec between pulls. 11 lbs below my planned weight but at least I'm pulling off the floor again. Video posted on IG for those who care to see, but expect it too look just as rough as I felt LOL

    By some miracle I had enough time for some hypertropy!

    RDLs:
    2 x 135 x 6
    2 x 135 x 8

    Seated leg curl ss leg extension:
    50 x 10 ss 50 x 10 (3 rounds)

    Horizontal calf machine:
    4 x 130 x 10

    Ab wheel:
    1 x 10 before my childcare time was up.

    40 min walk at home
    Last edited by Sunnyday; 08-15-2017 at 03:24 PM.
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  9. #6804
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 8/16 upper body training

    My kids decided to try to drown each other during childcare at the pool and freaked out the lifegurares so I lost HALF my gym time! Thanks so much, kids! Grrrr.

    dynamic warmup

    Face pulls:
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    2 x 105 x 5
    115 x 5
    3 x 118 x 5

    Neutral grip pullups:
    3 x BW+30 x 5 - post injury PR! Vid posted on IG for anyone who cares

    And that was all the childcare limit would allow. Thanks again, kids.

    40 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #6805
    OLYMPIAN Sunnyday's Avatar
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    Thursday 8/10 lower body training

    Hammies were mildly upset last week but today they were killing me. Got done what I could and called it a day. Went to the chiro but with kids in tow and to everyone's amusement but mine, I was constntly getting up off the table to remind them to keep their hands to themselves and sit on opposite sides of the room. The first day of school cannot come quickly enough. Ugh.

    Dynamic warmup

    Had to wait for a squat rack Improvised with abs and calves.

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 10 (3 rounds)

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    3 x 135 x 5 - had planned 145 but could't get it together

    Rack deads with plates 3-4" off the floor:
    135 x 1
    155 x 1
    175 x 1
    10 x 195 x 1 - with 20-30 sec rests.

    Time was up in childcare.

    40 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #6806
    OLYMPIAN Sunnyday's Avatar
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    Friday 8/18 upper body training

    My HRV app told me i ought to dial down the intensity today. I gave it the finger and told it to shut up lol

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3 felt like the empty bar YESSSSS!!!
    125 x 3 moved well
    3 x 135 x 3 - first time in almost a year with decent looking 3x3 at this weight YES!! Pause on the first reps good but not as long as I would have liked on the other 2 reps, more like TNG. That will be my next homework assignment is longer more consistent pauses.

    Chins:
    3 x BW+30 x 5 - post-injury PR

    Close grip bench ss incline DB curl:
    95 x 8 ss 20s x 8 (2 rounds)
    would have done 4 rounds but the childcare police pulled me over LOL

    40 min walk when I got home
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #6807
    OLYMPIAN Sunnyday's Avatar
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    Tonight's cheat meal

    Cannelloni florentine: veal, beef, spinach, and ricotta rolled in a delicate crepe then smothered in white (or red) sauce and topped with melted mozzarella.

    IMG_3641.jpg

    House made tiramisu on point!

    IMG_3640.jpg
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #6808
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Friday 8/18 upper body training

    My HRV app told me i ought to dial down the intensity today. I gave it the finger and told it to shut up lol
    MightyMomDynoDad143R.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  14. #6809
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tonight's cheat meal

    Cannelloni florentine: veal, beef, spinach, and ricotta rolled in a delicate crepe then smothered in white (or red) sauce and topped with melted mozzarella.

    House made tiramisu on point!
    Whoa! I'm getting full by just looking . . .
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  15. #6810
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Quote Originally Posted by AlexG View Post
    Whoa! I'm getting full by just looking . . .
    Yep, me and my super powarz ate the whole thing lol!
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