Sunnyday's Training Journal

[Sunnyday]

Monday 7/25 lower body

Swim season is done for the summer, did this at home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction per foot
20 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

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)

Had to wait for a squat rack. Two out of three squat racks occupied with people doing bicep curls! Grrrrrrr....

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
3 x 150 x 4 - these felt SOLID!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 206 x 1 with 60 sec between singles, went very well

Time was running out for me with childcare so hams and calves got supersetted:

Seated leg curl:
3 x 70 x 8

superset with...

Horizontal calf machine:
3 x 170 x 10


Had to do the rest at home after the kiddos had their lunch:

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

[Sunnyday]

Tuesday 7/26 upper body:

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 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 4
4 x 131 x 4 - up 2 lbs from last week and my heaviest 4x4 to date!

Wide grip pullups:
3 x BW+25 x 5

Overhead press:
bar x 5
65 x 5
75 x 5
3 x 85 x 5

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

Leaning DB lateral raise:
3 x 25 x 8/side

I had a little time so I attempted JM presses. I've watched a ton of videos on these by top people but I still don't get this exercise. I have a terrible time positioning myself on the bench, reaching back to lift off the bar, then I still run out of room and hit the pins either on the way down or up. Sigh.

[Sunnyday]

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[Sunnyday]

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[Sunnyday]

Wednesday 7/27 lower body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
3x20 kneeling abductor presses
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

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
3 arm crossover variations (10/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
4 x 140 x 5 - dropped a set from last week. Bonus points for taking about half the time I ususally need between sets!

Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 193 x 1 with 45 seconds between singles, dropped by 2 singles from last week

Nordics:
3 x BW x 10

Ab wheel:
3 x 15

Horizontal calf machine:
3 x 170 x 10

Glute bridge superset on stability ball:
10 legs straight ss 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

Finished with some stretching and foam rolling

Just 4 weeks until school starts and I'll have more time for training!

[Sunnyday]

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I usually don't get DOMS. For me I'm this way if I've pushed it too far and I'm feeling it about 6 hours post-training. By the next day I'm usually fine. Either way I find this hysterical!

[Sunnyday]

Awesome article about progressing to STANDING ab wheel rollouts!

https://www.t-nation.com/training/ti...anding-rollout

[Sunnyday]

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[Sunnyday]

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[Sunnyday]

Thursday 7/28 upper body

Did all this at the gym as a warmup:
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
plus...
10 frog stretches with a few reps internal rotation to each side
3 different arm crossover variations(10/side p

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
5 x 123 x 5 - up 2 lbs and my heaviest 5x5 to date!

Chins:
3 x BW+25# x 5

Inverted rows:
3 x BW x 12

Decline 1-arm DB rows:
3 x 50 x 10 each side, up 2 reps from last week

Decline DB pullovers:
3 x 50 x 8, 2 fewer reps but cut the rest periods down

Stretch and foam roll

[Curt James]

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These are awesome cartoons! :-)

(Googles)

http://jsuma83.deviantart.com/art/Fa...rson-615150851

[Sunnyday]

These are awesome cartoons! :-)

I think so too! Saw them on Ed Coan's IG and did a web search to hunt down the source.

http://www.fathamstercomics.com

[Sunnyday]

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.

[Sunnyday]

Friday 7/29 lower body

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

At gym warmup:
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 3
150 x 3
2 x 160 x 3 - was going for 5 sests, ran out of time and only got 2 before I had to move my kids out of the pool and into the child care room. Hip felt awfully tight, if I hadn't had the kids in tow I would've done some more mobility work and hit a few more sets. Oh well.

Got the kids changed out of their swimsuits and checked into child care annnnd....all barbells occupied. Had to wait 30 mins. Sigh.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
6 x 226 x 1 with 90 seconds between singles. PR!! (of sorts) 226 is the heaviest I've pulled off the floor--ONCE--at my meet in March. Pulling it 6 times AND with just 90 sec between pulls shows just how far I've come in the last 4 months. Honestly I think I could have pulled it for 6 with just 60 seconds between pulls. But I'll hold it wth this time interval for 2 more weeks to give my body some time to adapt.

I was so elated that after the 6th pull I look over at the guy I know in the rack beside me and he's doing bb rows with 275 resting on the rack. He's between sets so I ask him if he'd mind if I tried to just pull it off the rack for giggles. He was cool with it. I walked up, gripped it and stood it up as if it was a warmup weight, no hesitation, easy-peasy lockout! Then I did it 2 more times just to prove to myself that I could.

So I'm now the proud owner of a 2.5xBW rack pull.

Unilateral standing calves:
3 x 5 with 5-sec hold at top, no rest between sides/sets

Abs superset:
traditional floor crunch ss reverse crunch:
3 x 10 each with no rest between sets/exercises

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

Stretch and foam roll

[PFEPerformance]

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

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