Sunnyday's Training Journal

[Sunnyday]

Friday 7/20 upper body training

My time was limited with the kids in tow. But this time I changed things around because I really want to re-incorporate direct arm training.

Dynamic warmup

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

Straight arm pulldowns:
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
3 x 149 x 3 - dropped from 151.5 so I could work more on technique and longer pauses
Had planned SlingShot work at 165-171 but skipped it to get in some extra arm work

Neutral grip pullups:
3 x BW+40 x 5

Dips:
3 x BW x 12

Incline DB curl:
3 x 15s x 10 with minimal rest between sets

Time was up, had to get the kids.

[Sunnyday]

Sunday 7/22 lower body training

Kids had their champinship swim meet on Saturday so I moved my training to Sunday. That’s the end of summer swimming so after today my heavy squats/deads day can finally move back to Saturdays!

Dynamic warmup

Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
3 x 160 x 3 - Staying here

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 208 x 1 - with a little over 60 sec between pulls. A little pain but not horrible

That was it. Had to head back to the family and playing supermom.

[Vanesse]

I am on vacation in the south. Missed the training. Unfortunately there is no way to fully exercise

[Sunnyday]

Hey people. Been crazy over here. In addition to the usual family circus...

1. Hubby has another possible job opportunity in North Carolina and I’m scrambling to get the house ready to list, just in case we have to move quickly- schools are starting in a couple of weeks yikes!!
2. A couple days ago my 9-yo daughter had what appeared to be an abcessed tooth, emergency trip to the dentist. Turned out to just be an ulcer and she’ll be fine
3. Just moments ago as I was STARTING my training, the same 9-yo took a tumble on the pool deck and chipped her front tooth. I’ll be taking her for yet ANOTHER emergency dentist visit in an hour.

SO MUCH FOR TRAINING FOR MY MEET!!!! GRRRRRR

[Snatchlover]

Welcome, sunny! ^_^

[Curt James]

How is your daughter?! I hope the chip can be repaired quickly and expertly!

Congratulations on the job opportunity! And I hope things turn out for the very best there, too.

[AlexG]

SO MUCH FOR TRAINING FOR MY MEET!!!! GRRRRRR

Look out - Sunnyday's SHE-HULK-ing out!


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[Sunnyday]

My people, it’s about to get real. I’m on my way to train at Exile Fitness in Rosedale, MD. For those of you who don’t know, that’s Kevin Levrone’s gym. It’s gooooo time!!

[CHILDOFGOD]

My people, it’s about to get real. I’m on my way to train at Exile Fitness in Rosedale, MD. For those of you who don’t know, that’s Kevin Levrone’s gym. It’s gooooo time!!

have fun and please don't train to hard

[hifrommike65]

Let us know what happens there.

[Sunnyday]

Hiya peeps!

Still nutos here but I’m coming up for air, briefly lol

To say that training at Exile Fitness was a blast is a huge understatement! The owners are doing it right. Every toy to get big and strong is there. Not at all crowded and everyone is there to train their ass off, period. No PRs for me but some solid ass training!

I went back the next day for some bench training. Met the owner’s wife and played fetch with the gym dog Loki, and by the time I got done the owner’s wife was giving me a hug. Felt like family by the end of day 2. Oh... I’m a member there now. Big shocker lol!

I’ve been driving down to Exile on the weekends when my hubby can watch the kids. I wish I could train there every day but it’s 35 min away and I don’t have a sitter to watch the kids during the week.

[Sunnyday]

Rather than catch up on missed training posts I’ll just start back up with today’s training

Curretly I’m 6 weeks out from my next powerlifting meet. Bodyweight is sitting nicely at the top of the weight class at 114, and I’m very slowly bringing it down just a few pounds in the weeks ahead.

Oops, side note:
Took yesterday off to take the kids on a last hurrah to Hersheypark. It was more fun than I expected. My son and hubby weren’t up for the roller coasters and with my big girl now at college, that left me to ride the coasters with my 9-y.o. Gulp. Seriously, we had a blast! Even more fun than riding them with my big girl, which is saying a lot! She and I are already making plans for next time!

So about today’s lower body training....

Dynamic warmup, 45 min

Front squats:
bar x 10 sec
2 x 65 x 5
85 x 5
105 x 5
started feeling funky, which I attributed to yesterday’s coasters in 90 degrees
3 x 95 x 4
1 x 105 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
7 x 208 x 1 - with about 40 sec rest then start next setup, so about 50-60 sec between pulls.
This is 80% of my1RM. Moved surprisingly smooth!

RDLs:
3 x 135 x 8

Seated leg curl ss leg extension:
50 x 12 ss 50 x 12 - 3 rounds with no rest between rounds

Childcare time was up, finished the rest at home

Reverse crunch ss traditional floor crunch:
15 ss 15 (3 rounds)

Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

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

[CHILDOFGOD]

cool and glad u had fun with ur family at the park, and glad u're back in the gym hittin' it hard

[AlexG]

Ah, the Mighty Sunnyday, you have returned . . .