Sunnyday's Training Journal

[Sunnyday]

MY GIRL F'ING ROCKS!!!!!!
PROUD OF YOU!!!

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PFE!!
Thanks for stopping by and the encouragement! Don't just enjoy the process, own it, right?!!

[PFEPerformance]

Own it....padlock it....and DARE anyone to challenge it (evil giggle)!

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[Sunnyday]

Own it....padlock it....and DARE anyone to challenge it (evil giggle)!

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Spot on, my iron sister!

[Curt James]

A few moments ago I was this >< close to leveling someone on another thread. Must've typed a response and cancelled it at least 3 times. Then I was reminded never to argue with an idiot, else he will bring you down to his level and beat you with experience


Saving that feeling to help smoke a deadlift PR tomorrow.

#BOOM

Sunnyday, you rock!

[Sunnyday]

#BOOM

Sunnyday, you rock!

Thanks, Curt! I'm feeling like quite the rockstar after those deads and the rack pull. The rack pull because it's my hubby's BW or pretty close to it, he won't tell me exactly what he weighs now, and my lifetime goal is to pull 2.5xBW off the floor. In the grand scheme of powerlifting it's really peanuts, even at my tiny bodyweight. The national and world class lifters my size are pulling 3xBW. But for a 48-y.o. nobody in the industry who was headed for surgery for a hip replacement and spine fusion just 3 years ago, I think it's pretty cool and I'm really proud of what I've accomplished in spite of my medical issues.

Going for a best triple on bench press tomorrow. Think strong thoughts for me, people!

[Mac]

Going for a best triple on bench press tomorrow. Think strong thoughts for me, people!

Strong thoughts coming your way.

You got this!

[Sunnyday]

Strong thoughts coming your way.

You got this!

Seriously, Mac, thank you. I appreciate all the support I can get.

[Sunnyday]

"Start with the basics, never get away from the basics, and add to the basics...If there is a secret, it is the magic of using every day, day after day, year after year, to get better."

-Ed Coan
No wonder he is called the GOAT

[Sunnyday]

Deadlift PR celebratory pizza Lasagna pizza from Mario's Pizzeria in Newark, DE.

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[Sunnyday]

Saturday 7/30 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
3 diff arm crossovers (10/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 3
130 x 3
3 x 140 x 3 - BOOM!! up 2 lbs from 2 weeks ago and a PR for triples!

Chins:
3 x BW+25 x 5

Pinwheel curls:
3 x 25s x 8

V-bar pressdown:
3 x 50 x 10

Spider curls:
3 x 45 x 10

Dips:
3 x BW x 12

WHEW! Annnd now I get to play supermom and take my kiddos to the county fair.

[Sunnyday]

Vanilla ice cream, Crazy Richard's crunchy PB, Ghirardelli 60% cacao chips, sliced bananas, and a PB cookie.

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[Granite-Dawg]

Looks like you are stronger than ever!! Great work!!!!

[Sunnyday]

Looks like you are stronger than ever!! Great work!!!!

Hiya G-D! Great to see you back here!

[Sunnyday]

Monday 8/1 lower body

at home first thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

I'll be adding these to the first thing in am list:
3 different arm crossovers (10/side per variation)
RPI 90/90 hip lift (3 sets/side with 15 sec hold at top)

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
4 x 150 x 4 - finally got through my planned number of sets!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 212 x 1 with 60 sec between singles. Totally SMOKED these! No sticking points, easy off the floor, bar moved well, easy lockout! Surprised because they're up 6# from last week and I walked A LOT this weekend at the county fair (should have crippled me for days)

Nordics:
3 x BW x 10

Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top (3 sets)

Traditional crunch ss reverse crunch:
3 x 15 each

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

Step-ups:
1 x BW x 100/leg

[Granite-Dawg]

Hiya G-D! Great to see you back here!

Glad to know some friends are still here.


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