Sunnyday's Training Journal

[Sunnyday]

It is snowing here as I prep Thanksgiving yummies. In Sunny's world that means everything is awesome!

image.jpg

[Ibarramedia]

As one of the original fans who saw the first 3 episodes the first week they were each released in the theaters, I can't even put into words how excited I am to see that! Wish we still had the "jump" smileys.

I can't wait for the Force awakens.

[Ibarramedia]

It is snowing here as I prep Thanksgiving yummies. In Sunny's world that means everything is awesome!

image.jpg

Unfortunately, that means the beltway will really suck more than it already does.

[Sunnyday]

The Beltway always sucks. Just varying degrees of sucking.

Must. Stay. Positive. Cotton Candy?!?! LOL.

[PFEPerformance]

How ya feeling girl? Things settle back down? Going to try again for the pics? PLEASE?!

[Sunnyday]

How ya feeling girl? Things settle back down? Going to try again for the pics? PLEASE?!

Hey mama! I'm better now after a much needed break. Usually I can go for MONTHS at lights-out intensity without a break. Last week my body and mind decided it was time for a break. So I did what I needed to, stayed completely out of the gym, spent copious time with the fam, got some extra sleep, worked on a 4-wall beach mural for my 6-y.o. (Pics coming), and enjoyed some treats. I had planned to wait a good long while with pics. HOWEVER, in light of some on goings on another thread with another member, I'm not going to stay hidden soooo...just give me time to let the scale stabilize and I'll post some, regardless of how bad I think they are.

[Sunnyday]

Monday...legs

Nick Tumminello's lower body warmup

Donkey calves:
a few warms
6 x 3 pps x 12, Last set added 20 partials out of the bottom
each set superset w 30 reps dorsiflexion

DB lying leg curl:
2 warms
4 x 40 x 10 ankles got sore holding the DB between my feet, had to stop there

Squats:
BW x 6 kneeling squats on bench between each set
Bar x 12
65 x 12
85 x 12
105 x 12
115 x 12
125 x 12 up 2 reps from last time!
135 x 12 up 4 reps from last time! Yay me!
125 x 12
115 x 12

Leg press dropset:
3 warms working up to 4 pps
Single set- 4 pps x 10 drop 3 pps x 10 drop 2 pps x 10 drop 1 pps x 10 drop sled x 10...50 reps.

I had planned on 8x8 hack squats but legs were just too fried.

Leg extension:
2 warms
8 x 90 x 8, about 45 sec btwn sets
8th set rest pause to 15 plus 10 partials

DB split stance RDLs:
4 x 25s x 8 each leg. Right side could've handled more, left was like NO! Psoas & QLs kept taking over. Frustrating.

No cardio...for at least 12 weeks or as long as I can stand it. Whichever comes first. LOL!

[PFEPerformance]

Hey mama! I'm better now after a much needed break. Usually I can go for MONTHS at lights-out intensity without a break. Last week my body and mind decided it was time for a break. So I did what I needed to, stayed completely out of the gym, spent copious time with the fam, got some extra sleep, worked on a 4-wall beach mural for my 6-y.o. (Pics coming), and enjoyed some treats. I had planned to wait a good long while with pics. HOWEVER, in light of some on goings on another thread with another member, I'm not going to stay hidden soooo...just give me time to let the scale stabilize and I'll post some, regardless of how bad I think they are.

Breaks are at times MORE of a mental self battle than others may think.... GLAD you listened to your body and got some RECHARGE time!! MUCH NEEDED !!

QUOTE:HOWEVER, in light of some on goings on another thread with another member, I'm not going to stay hidden soooo..

Sparked my curiosity my dear...!!

Progress pics have got to be one of my LEAST favorite things to do much less post....but, as you have seen from some of mine this last prep - ENLIGHTENING for sure as to the level of progress and growth that has taken place that you just don't quite realize until you see if for yourself!! YOU GOT THIS MAMA!!!

[Sunnyday]

Tuesday...chest/delts

Nick Tumminello's upper body warmup

Over & backs:
2 warms
4 x 45 x 12

Incline bb:
2 warms
3 x 85 x 10

Incline DB flyes:
3 x 35s x 10

Flat DB press:
2 warms
45s x 10
50s x 10 felt solid so from here I just went for it...
4 x 55s x 6!!!!!! Yippee!!
For reference, my best prior was 1 x 55s x 6 with a spot so to self-launch and nail 4 consecutive sets of matched BW (I weigh around 108-110) with zero help just felt mentally and physically awesome!

Cable flyes:
3 x 10 x 15

Front DB raise:
4 x 15s x 12

DB reverse flyes:
3 x 15s x 8 overhand
3 x 15s x 12 neutral

Leaning DB lateral raise:
6 x 15 x 12

Six ways:
3 x 5s x 12 wish there were 6# DBs here, hate making the jump to 8s on this.

No cardio.

[Sunnyday]

Wednesday...abs and calves

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

Side planks:
3 x 60 sec hold each

Front planks:
3 x 60 sec hold each

Dragon flags (1/2-3/4 reps only):
3 x 6

Ab wheel (kneeling):
3 x 8

Reverse crunch ss traditional floor crunch:
3 x 25 each

Calves tri-set:
6 sets
Donkey calves 3 pps x 15
Seated calves 45 x 20
Dorsiflexion 30 each leg using opposite foot as resistance

No cardio.

[Sunnyday]

Thursday...leg day 2 plus some glute work

Nick Tumminello's lower body warmup

Seated leg curl:
2 warms
6 x 50 x 15 each leg

Adductors:
4 x 50 x 15

Squats:
A few kneeling squats on bench between sets.
BW x 15
Bar x 15
55 x 15
65 x 15
75 x 15
65 x 15
55 x 15
45 x 15

Assisted pistol squats:
4x BW x 12 keeping balance with 2 benches, as little assistance as needed

Leg extension:
2 warms
6 x 50 x 15

Hip thrusts:
2 warms
4 x 65 x 10

Donkey kick machine:
2 warms
4 x 30 x 8 each side

No cardio.

[Sunnyday]

Friday...arms and some abs and calves

Nick Tumminello's upper body warmup with a little hip mobility stuff thrown in for good measure

Rope hammer curl:
2 warms
25 x 12
30 x 12
35 x 12
35 x 12 drop 25 x 12 drop 15 x 12

Rope pressdown:
2 warms
20 x 12
25 x 12
20 x 12
20 x 12 drop 10 x 20

Machine preacher curls:
2 warms
4 x 30 x 10

Close grip bb:
2 warms
95 x 10
95 x 10
85 x 12
85 x 20 rest paused (12,3,3,2)

Spider curls:
2 warms, 3-sec negative ea wk set
4 x 35 x 10

DB overhead ext:
20 x 12
25 x 12
30 x 12
35 x 12

Incline DB curls:
1 warm
4 x 15s x 8

Floor skulls:
2 warms
35 x 15
45 x 15
55 x 12
45 x 15

Reverse crunch ss traditional floor crunch:
4 x 25 each

Standing unilateral calves:
6 x 20 each side

No cardio.

[LisaRD23]

Hey, do you do floor skulls with the barbell or with cables?
I've been trying to do skulls with the cables b/c I like the added resistance...but I can't always find a move-able bench when I need one. I considered just doing them on the floor but I haven't tried that yet.

[Sunnyday]

I do them with a curl bar. Never tried using a cable on the floor. Our cable machines have a pulley that is a few inches off the floor so I could only use a cable if I had a bench. Benches are in high demand in my gym when it gets busy and so are the cables (lower weight fixed barbells too, that's why I use the curl bar). It was just easiest for me to find a piece of floor and get down to business instead of waiting for equipment.

[Sunnyday]

Saturday...back

I haven't trained back in 2 weeks. Surprised I didn't need to take a step down in weights.

Bits and pieces of Nick Tumminello's upper/lower body warmup plus some mobility stuff from the chiro

DB pullovers:
2 warms
4 x 40 x 12

1-arm DB rows:
2 warms
4 x 55 x 8

Reverse grip bent over bb rows:
split stance, alternating the lead foot each set
2 warms
4 x 95 x 8

Meadows rows, supported on bench:
2 warms
4 x +40 x 8

Sumo deads:
Doing these with the plates about 4" off the floor for now. More comfortable for the hip and the left piriformis doesn't scream at me. My form starts to crap out just below that point and several opinions - powerlifters and the chiro- think that a few inches off the floor may be the best I might get in good form, given my lack of cartilage. Plan is to bring it up to 225 (just over 2x BW) then start increasing ROM by 1" at a time and stop wherever form starts to cave.
Bar x 6
65 x 6
95 x 6
115 x 6
135 x 6
145 x 6
155 x 6
165 x 6 Yeah! Very pleased with this as it is just over 1.5x BW

Pullups:
3 x BW x 6 wide
2 x BW x 6 neutral

No cardio.