Sunnyday's Training Journal

[Sunnyday]

Wednesday 5/18 upper body

First thing this am:
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
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

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

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
3 x 114 x 5 - these sets went BEAUTIFULLY!

Chins:
4 x BW+20# x 5

V-bar pressdown:
3 x 42.5 x 10

Pinwheel curls:
3 x 20s x 10

Dips:
3 x BW x 12

Concentration curls:
3 x 20 x 8/side

Six ways:
3 x 10s x 8

[Sunnyday]

Took today off to take care of the family circus, including the family circus dog. I did go to the gym, did some mobility work and a light glute/calf circuit. Mobile groomer came to the house and I did some cleaning while my circus clown went to the "spa"

"Before" pic:

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[Sunnyday]

Summer poodle shave-down in 3, 2, 1 ...

[Sunnyday]

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Hard to believe it's the same dog.

[curvygirl]

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Hard to believe it's the same dog.

Awww! He is a happy doggie! I give my girl kitty a summer cut at well. She is a long hair domestic, but cannot stand to be brushed. I clip her body, back end, & legs, leaving a "mane" & her tail. She is just a cuddle lovebug after, because there are no painful/pulling knots & gnarls.

I was thinking of you this morning because I have started to squeeze in training at home, when Bossman has to work late/out of town. I just added a pair of 20# DB to the home set. Now I can get complete sets of "drops" from 30's to 10s! I am learning to get it in where ever I can these days!
giving-thumbs-up-winking-smiley-emoticon.jpg

[Sunnyday]

Friday 5/20 lower body stuff

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 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 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
4 x 148 x 3 - wasn't happy with these :-( Got 'em over with and moved on

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
7 x 208 x 1 with just over 60 sec between singles, felt great!

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

Unilateral standing calf raise:
3 x 5 wih 5-sec hold at top each rep

[Sunnyday]

Saturday 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
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

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 3
120 x 3
4 x 130 x 3

Neutral grip pullups:
4 x BW+20 x 5

Inverted rows:
3 x BW x 10

Reverse grip bent over bb rows:
3 x 95 x 10

Decline DB rows:
3 x 40 x 8/side

[Sunnyday]

Monday 5/23 lower body training

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 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 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
4 x 139 x 4 - couldn't have gone better! Guy benching beside me even complemented me. Super-pleased!

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with just under 60 sec between singles

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

Unilateral standing calf raise:
5 x 5 wih 5-sec hold at top each rep, no rest between sides/sets

Rolling planks:
5 x 5 with 10-sec holds each side

[Sunnyday]

Tuesday 5/24 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
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

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
115 x 4
4 x 122 x 4 - these went better than I had hoped YEAH!

Attempted floor presses for the first time, HATED 'EM! Might just be my gym's equipment but these felt beyond awkward. :-/

Moving right along...

Wide grip pullups:
4 x BW+20 x 5 - these were a struggle. Gonna stay at this weight a few more weeks

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

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

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

Stretch pushups:
3 x 10

[cook]

Careful on them floor presses

[Sunnyday]

Careful on them floor presses

They felt so awkward I'm not doing them again.

[Sunnyday]

Wednesday 5/25 lower body training

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 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 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
115 x 5
4 x 130 x 5 - first set went great, the other 3 meh. Hip got tight and wouldn't let up :-/

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 182 x 1 with just under 45 sec between singles
These went a LOT better than squats!

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

Horizontal calf machine:
3 x 150 x 10

Seated leg curl:
3 x 50 x 10

Ab wheel:
3 x 15

[Sunnyday]

Thursday 5/26 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
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

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 114 x 5 - had planned on 4 sets but they went so well I added a 5th YEAH!!

Chins:
5 x BW+20# x 5 - adding weight next week

Pinwheel curls:
3 x 20s x 10

Dips:
3 x BW x 12

Concentration curls:
20 x 8/side
25 x 8/side
20 x 8/side

V-bar pressdown:
3 x 42.5 x 10

[Sunnyday]

Friday 5/27 lower body training

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 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 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats: my busted hip was giving me trouble, decided to ramp it up a bit slower than usual buuuut on a time crunch because my kids had a half day today.
bar x 5
95 x 5
115 x 5
125 x 3
135 x 3
145 x 3
2 x 148 x 3
happy with depth and speed on these but didn't want to push the hip to my planned 5 x 3 and I was running out of time with the kids' half day

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 212 x 1 - heaviest since my meet and with about 90 sec between singles.
Gym was horribly humid so I felt I couldn't get a good grip on any of these, even with chalk. Still I'm happy with these, almost 2x my BW

Bus was 5 min early and took all the parents by surprise. I was just getting out of the car as it drove by.

Did the rest at home after getting the kids settled in.

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

Standing unilateral calves:
5 x 5 with 5-sec hold at top of each rep

Stir-the-pot (abs w stability ball):
3 x 5 in each direction

[Sunnyday]

Awww! He is a happy doggie! I give my girl kitty a summer cut at well. She is a long hair domestic, but cannot stand to be brushed. I clip her body, back end, & legs, leaving a "mane" & her tail. She is just a cuddle lovebug after, because there are no painful/pulling knots & gnarls.

I was thinking of you this morning because I have started to squeeze in training at home, when Bossman has to work late/out of town. I just added a pair of 20# DB to the home set. Now I can get complete sets of "drops" from 30's to 10s! I am learning to get it in where ever I can these days!
giving-thumbs-up-winking-smiley-emoticon.jpg

How did I miss replying to this?! Hiya CG! Always a treat to have you pop in here, girl!

I get you on shaving your cat, I'm all about making my pets comfortable in the heat. :-)
Great that you have a "full dropset" of DBs at home now! Hint: that range of 30s-10s is awesome for home training! I use a single 30 between my feet for lying leg curls, then take the pair of 30s for some 10x10 squats with little rest between sets...oh and my FAVE is high rep plie squats starting with the 30 drop 20 drop 10. Great options for creativity!