Sunnyday's Training Journal

[hifrommike65]

[Sunnyday]

“You must spread some Reputation around before giving it to hifrommike65 again.”

[Sunnyday]

Thursday 1/4 lower body training

No PRs today, sorry. This doesn’t look like much but with the kids off from school and me not getting to the gym until noon, this little training session kicked my butt nicely. My lower half actually feels sore tonight which is very rare for me.

Dynamic warmup

Bulgarians:
3 x BW x 10/side without resting between sides/sets

Squats:
bar x 5
75 x 5
95 x 5
116 x 5
5 x 127 x 5 with minimal rest between sets instead of my usual “as much rest as I feel I need”
haven’t done a 5x5 squat session in a while. The weight was lighter than usual and my focus was more on executing the best quality reps possible under this load. Good stuff!

Sumo deads:
135 x 5
155 x 5
10 x 175 x 1 with 15 sec rest before I started setting up for the next pull, so probably 30 sec at most between pulls.

A young woman was training nearby and asked me what I do for cardio. I walked a little closer and let her feel my wrist pulse which was POUNDING. I asked her, if I’m doing interval training and my heart is pounding like this AND I’m sweating bullets, would you say I need any extra cardio? She was like hell no. I said and that’s why I don’t do anything else for cardio.

One round of my usual hip/glute Jane Fonda-style circuit.

Finished with one set of BW walking lunges and called it a day.

Schools are opening 2 hours late tomorrow. And just before dinner my son started feeling ill and looking very pale. Aaaannnnd the dogs are supposed to be at the groomer at what WOULD’VE been a convenient time until the late start was announced. Stay tuned, peeps, tomorrow oughta be interesting to say the least.

[hifrommike65]

“You must spread some Reputation around before giving it to hifrommike65 again.”

Yep, I get that all the time.

[cook]

“You must spread some Reputation around before giving it to hifrommike65 again.”

Yep, I get that all the time.

I gotta start repping people.I forget all about.I'm surprised anyone here will even talk to me.Ok reps for everyone!

[CHILDOFGOD]

“You must spread some Reputation around before giving it to hifrommike65 again.”

i get the same message when i try to do that, . and Happy Bless Birthday Mrs. Sunny

[Sunnyday]

Friday 1/5 upper body training

Kids had a 2-hour delay for school. When I finally got to the gym it took me a loooong time to get a bench. Ugh.

dynamic warmup

Face pulls: even reps paused
2 x 40 x 12
3 x 50 x 12

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
3 x 138 x 3 - with 2-count pauses
3 x 138 x 6 - with SlingShot and 2-count pauses

Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (3 rounds)

Inverted rows ss stretch pushups:
BW x 12 ss BW x 12 (3 rounds)

60 min walk at home

[AlexG]

Happy (Belated) Birthday Wishes!

[Sunnyday]

Happy (Belated) Birthday Wishes!

Thank you, Alex!

[hifrommike65]

I am always fascinated by your workout profiles, Sunny. You are so organized & methodical.

[Sunnyday]

I am always fascinated by your workout profiles, Sunny. You are so organized & methodical.

Thanks, Mike. I guess it’s the scientist in me. I hate not working in the field that is my passion. Designing my training is as close as I get to experiment design. And taking my heart rate, HRV, and basal body temperature are all the data I get to collect. Sux but it’s where my circumstances have me.

[hifrommike65]

Sunny, I believe that everything we know works to our advantage if we are willing to figure out how to use the info. Sounds like you figured out how.

[Sunnyday]

Sunday 1/7 lower body training

My kiddos had a swim meet on Saturday so I moved training to Sunday.

Dynamic warmup

Bulgarians:
3 x BW x 10/side - These didn’t feel too bad which was cool

Squats:
bar x 5
2 x 95 x 5 - trying to take a bigger jump
116 x 5
132 x 3
5 x 143 x 3 - these were completely painless and moved surprisingly well! First time in quite a while I’ve been able to do 5 x 3! I may be able to bench this weight for a triple but it doesn’t move like these sets moved! That is wonderful!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 200 x 1 - at 60 sec intervals. Moved fast and painless. I’ll take it.

Stopped there to spend time at home with the fam.


——————



Monday 1/8 upper body training

Got to the gym and prompty found out the schools were getting out 3 hours early due to an impending ice storm. Oh great. Every parent at the gym was franticallly trying to get their training done too.

dynamic warmup

Face pulls, even reps paused:
30 x 12
40 x 12
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
4 x 121 x 4 - could have gone heavier if not for the time constraint ugh

Wide grip pullups:
3 x BW+25 x 5

Seated Y press:
4 x 25s x 6

Incline DB press ss DB row:
30s x 10 ss 30s x 10 (3 rounds)

Leaning DB lateral raise:
3 x 20 x 12/side

Skipped the walk due to the ice storm

[Sunnyday]

Tuesday 1/9 lower body training

Got a call at 5 am that schools were opening 2 hours late. Shut my alarm off and went back to bed. A few hours later while checking my email I saw the message that schools were closed. I never received the second phone call. Nice. Oh well, so I had kids in tow with me at the gym and that meant my training time was cut in HALF! Got done what I could then finished the rest at home.

Dynamic warmup

Bulgarians:
3 x BW x 10/side without resting between sides/sets

While warming up for squats there was a guy in the rack beside me adding weight to a bar that had 405 on it. I hadn’t seen his warmups but even so I looked at him and nodded my head. He told me he hadn’t done 455 in a couple of months but he was feeling good. I thought this is gonna motivate me to watch him beast this up. So he half-squats it for a double. I looked across the room at a beastly friend who just laughed and rolled his eyes. The squatter racks the bar and I asked him how it felt, and he nodded his head and said it felt good. I didn’t say anything. Now really, i don’t give a hoot if anyone quarter squats as long as they’re not getting on a platform cuz they’ll just embarrass themselves. I’m done being the form police. OTOH, if someone asked what I think the lift looked like, THEN I’ll go apeshit on someone calling them out on garbage form.

So after seeing the half squats you’d better believe I made sure every single rep of mine whether warmup or work set was WELL below parallel!

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
4 x 135 x 4 - not a ton of weight but wow did these move nicely!

Sumo deads:
135 x 5
155 x 5
175 x 1
8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.

That was all I had time for at the gym. Knocked this out at home after I fed the kids their lunch...

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

RDLs ss Walking lunges:
25s x 8 ss 25s x 8/leg up and down my hallway (3 rounds)

Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

Planning to walk 20-30 min around the gym’s indoor track tonight while my kids are at swim practice.

[hifrommike65]

On bad form--I have heard lots of people called out on bad form, such as Branch, but whatever he does seems to work for him.