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  1. #6676
    TEAM ITHXU CHILDOFGOD's Avatar
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    nice, keep it up
    MY LORD OF LORDS!!!

  2. #6677
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice, keep it up
    Thanks for the encouragement
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  3. #6678
    Forum Leader hifrommike65's Avatar
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    Sunnyday, you are an inspiration. I'm trying to make changes in my training, diet & general health this summer & you've given me a lot of encouragement in your training journal.

  4. #6679
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, you are an inspiration. I'm trying to make changes in my training, diet & general health this summer & you've given me a lot of encouragement in your training journal.
    Awwww! Thanks for the kind words, Mike!
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  5. #6680
    OLYMPIAN Sunnyday's Avatar
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    Sunday 6/18 lower body training

    Kids had a swim meet yesterday. I was a wreck after the meet so I opted to train today. Hated having to leave the fam on our only full day together but my bod was sure glad to have the mobility work and exercise.

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 3
    5 x 150 x 3 - added 1 set from last week. More confident than last week so I'm planning to add weight next week.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    10 x 195 x 1 - with 55-65 sec between pulls, and 2 more singles over last week. These were cake! Looking forward to adding more weight to this bar.

    30 min walk
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  6. #6681
    Forum Leader hifrommike65's Avatar
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    Sunny, are you aiming to compete this year?

  7. #6682
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, are you aiming to compete this year?
    Much as I might want to, it won't happen.
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  8. #6683
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/19 upper body training

    Kiddos in tow and every high school and college student in the area was in the weight room today.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 4 - thrilled to once again feel comfortable with a 20-lb jump here!
    4 x 117 x 4

    Had to stop there and transfer kids from the pool area to childcare. Took over 15 minutes cuz my kids had their heads up their butts. ugh.

    Wide grip pullups
    4 x BW+20 x 5 - added another set from last week

    Incline DB press
    15s x 10
    20s x 10
    spent an eternity hunting for a pair of 25s and finally gave up, modified my plan...

    Incline DB press ss chest supported DB rows:
    30s x 10 ss 30s x 10 (3 rounds)

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

    Front DB raise ss leaning DB lateral raise:
    15s x 10 ss 15 x 12/side (4 rounds)

    30 min walk
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  9. #6684
    TEAM ITHXU CHILDOFGOD's Avatar
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    , work it girl
    MY LORD OF LORDS!!!

  10. #6685
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    , work it girl
    Thanks. Always have, always will.
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  11. #6686
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/20 squats n deads

    I really wanted to trash my legs today. Unfortunately my kids were ultra cranky, particularly my 16-y.o. who kept coming over to me between sets to ask me, "are you done yet? When can we go home?" Ugh. Got tired of her complaing after deads and called it a day.

    dynamic warmup

    Squats:
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    4 x 140 x 4 - actually lost count and did 5 reps on the 3rd set lol

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 185 x 1 - with 45 sec between pulls. Not easy peasy but consistent.

    30 min walk

    Just 10 more weeks and they will be back in school lol.
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  12. #6687
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/21 upper body training

    dynamic warmup

    Face pulls:
    4 x 60 x 10

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    5 x 110 x 5 - smoked these easy peasy!

    Chins:
    4 x BW+20 x 5 - up an extra set from last week

    Reverse grip bb rows:
    4 x 115 x 10

    Reverse DB flyes, overhand grip:
    3 x 15s x 12

    30 min walk
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  13. #6688
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/22 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 5
    3 x 131 x 5 - dropped a set to get ready for heavier triples in a couple days

    Sumo deads:
    135 x 1
    155 x 1
    6 x 171 x 1 - with 30 sec between pulls. Felt like cake. Dropped 2 pulls to get ready to add weight to my next heavy day.

    RDLs:
    3 x 125 x 10

    Walking lunges:
    3 x 15s x 8/leg

    Glute circuit, 30 reps each per side:
    Side lying clam ss Side lying hip abduction
    Single leg glute bridge ss Quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss Fire hydrant

    Ab wheel:
    3 x 15

    30 min walk
    Last edited by Sunnyday; 06-22-2017 at 01:45 PM.
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  14. #6689
    OLYMPIAN Sunnyday's Avatar
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    Friday 6/23 upper body training

    kids in tow: time crunch. And I wanted my 5x3 bench baaaad today.

    dynamic warmup

    Inverted rows:
    3 x BW x 12

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 3
    5 x 125 x 3 - smoked these. No help no slingshot needed BOOM
    Adding 3 lbs next week and stoked about it.

    Skipped chins to get the rest done

    Face pulls:
    3 x 70 x 10, alternating a rep with a 1-sec paused rep which was super fun!

    Rope pressdown ss rope hammer curl:
    60 x 10 ss 60 x 10 (3 rounds)

    Dips ss spider curls:
    BW x 12 ss 45 x 8 (3 rounds)

    Close grip bench ss incline DB curl:
    65 x 10 ss 15s x 8 (3 rounds)

    30 min walk

    Not bad.

    Kiddos have a swim meet tomorrow and it is supposed to rain. Meets don't get cancelled unless there's thunder or lightning so it'll be interesting to see how this pans out. And how motivated I feel afterward to train squats n deads. Might postpone it until Sunday or Monday.
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