Sunnyday's Training Journal

[AlexG]

Friday 8/18 upper body training

My HRV app told me i ought to dial down the intensity today. I gave it the finger and told it to shut up lol

MightyMomDynoDad143R.jpg

[AlexG]

Tonight's cheat meal

Cannelloni florentine: veal, beef, spinach, and ricotta rolled in a delicate crepe then smothered in white (or red) sauce and topped with melted mozzarella.

House made tiramisu on point!

Whoa! I'm getting full by just looking . . .

[Sunnyday]

MightyMomDynoDad143R.jpg

Whoa! I'm getting full by just looking . . .

Yep, me and my super powarz ate the whole thing lol!

[Sunnyday]

Saturday 8/19 lower body

Dynamic warmup

I needed something different today. Left the kids with hubby so I could get in my training uninterrupted. Time for some odds and ends to supplement the basics

Ab wheel ss horizontal calf machine:
3 x 15 ss 130 x 12 (3 rounds)

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

DB lying leg curl:
2 x 30 x 12
4 x 40 x 12

Squats:
2 x bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3

Rack deads:
rack set as low as it would go, plates about 4-6" off the floor.
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 220 x 1 with 30-45 sec rests

40 min walk at home

[Sunnyday]

KEEP up the awesome work young lady

Thanks, COG

[Sunnyday]

Monday 8/21 upper body training

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
121 x 4
4 x 127 x 4
4 x 127 x 8 with slingshot

Wide grip pullups
3 x BW+27.5 x 5

Seated Y press;
4 x 10s x 10

Incline DB press ss chest supported DB rows:
15s x 10
20s x 10
25s x 10 ss 25s x 10 (4 rounds)

Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (3 rounds)

Leaning DB lateral raise:
3 x 15 x 12/side without rest between sets

40 min walk at home

[Sunnyday]

Tuesday 8/22 lower body training

dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 10 (3 rounds)

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 4 - felt like anelephant on my back BLAH!
4 x 115 x 4

Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1

Time up in childcare

40 min walk at home

[Sunnyday]

Wednesday 8/23 upper body training

dynamic warmup

Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
2 x 85 x 5
2 x 105 x 5
115 x 5
118 x 5 - felt easy so I went for it
2 x 121 x 5 - Post-injury PR for multiple paused sets of 5!! SO PLEASED!! Instagram vid coming soon

Neutral grip pullups:
3 x BW+30 x 5

Reverse grip bb rows:
3 x 135 x 8

time was up, had to return to mom status lol

40 min walk at home

[hifrommike65]

What do you do for a "dynamic warmup"?

[Sunnyday]

What do you do for a "dynamic warmup"?

It changes day to day based on what I'm training and how I'm feeling.
But basically:
Several variations each of head nods, rocking, crawling, rolling, marching - a la Tim Anderson's "Pressing Reset"
Dynamic stretches and lacrosse ball work for hips/back/shoulders a la Chris Duffin depending on what I'm training
Hip Circle walks and bw squats if it's a lower body day
T-spine and shoulder movements a la John Rusin if it's an upper body day

[Sunnyday]

Thursday 8/24 lower body training

I have no idea where this came from, so I'll call it nothing less than divine intervention.
First, my HRV app told me to take it easy. Then my hamstring issue (torn in high school) was flaring up. Annd my kids dragged beyond belief so we got to the gym late and lost a chunk of valuable childcare time.

So I wasn't expecting much from today's training. Just stayed open minded.

Dynamic warmup

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5 - this was the best I could do last week
3 x 145 x 5 - NAILED SOLID! Not easy but moved very well. I'll take it.

Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 190 x 1 - with 20-30 sec rests and moved very well. Go figure.

Wish I could've done more but time was up in childcare. Still very pleased with how things went. Vids posted for those who care to see.


40 min walk at home

[Sunnyday]

nice job, young lady

Thanks, COG

[Sunnyday]

Friday 8/25 upper body training

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3 moved well
3 x 135 x 3 - Last set was rough, had planned 5x3 but stopped there
3 x 135 x 6 with SlingShot

Chins:
3 x BW+30 x 5

Close grip bench ss incline DB curl:
95 x 8 ss 20s x 8 (3 rounds)

40 min walk at home

[Sunnyday]

Saturday 8/19 lower body

Dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 10 (4 rounds)

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

Squats:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3

Rack deads:
rack set as low as it would go, plates about 6" off the floor
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
10 x 220 x 1 with 45 sec rests

Seated leg curl ss leg extension:
50 x 12 ss 50 x 12 (6 rounds)

60 min walk at home

[Sunnyday]

Monday 8/28 upper body training

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4 moved better than expected so I went for the PR
4 x 130 x 4 - up 3# and a post-injury PR!

Wide grip pullups
4 x BW+30 x 5

Seated Y press:
4 x 10s x 10

Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)

Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)

Leaning DB lateral raise:
3 x 20 x 12/side without rest between sets

60 min walk at home