Sunnyday's Training Journal

[Hoss06]

Dammit Curt- increase my mod POWARZ so I can edit my own posts in here, please :-)

[Sunnyday]

Hoss, even if he doesn't, you've still got super hero status to me.

[Granite-Dawg]

Supposed to get rough up your way Sunny. Ya'll stay safe!!

[LisaRD23]

Hey Sunny, ready for the snow? People are going nuts here since yesterday. Gas lines are getting out of control and supermarkets are a mad house. So glad that last week was my grocery week. I'm guessing gyms will be closed tomorrow.

Stay safe & warm! Enjoy the snow, I know you love it!

[Sunnyday]

Supposed to get rough up your way Sunny. Ya'll stay safe!!

That's what the forecast says. Will do, GD!

Hey Sunny, ready for the snow? People are going nuts here since yesterday. Gas lines are getting out of control and supermarkets are a mad house. So glad that last week was my grocery week. I'm guessing gyms will be closed tomorrow.

Stay safe & warm! Enjoy the snow, I know you love it!

I've been ready for snow since last week, LOL! Yeah, the stores and gas stations are nutso here too. And I'm guessing the same about the gyms being closed tomorrow. Time to get creative with the home workouts!

[Sunnyday]

The roads didn't look all that bad when I got up this morning. View from my porch as the snow was just starting:

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Even though the roads still looked clear after breakfast, visibility sucked as the snow started blowing around. Decided to listen to my husband and stay home. So I did some things for my fam that I don't normally do: I made them donut holes and breakfast cookies. My poor husband hardly got any before the kids got to them.

I made 2 dozen donut holes. My girls scarfed down all but two of them within 10 minutes!
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Blueberry oatmeal breakfast cookies, my boy's fave:

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[Sunnyday]

Got the kids settled with the new Lego Movie app and knocked this out. It's better than doing nothing.

Nick Tumminello's lower body warmup plus some chiro prescribed mobility work

Unilateral lying leg curl ss unilateral standing leg curl:
3 sets, 30 sec between sets.
used two 10# Velcro leg weights strapped to one leg and had to finish all 3 sets on one side before doing the other side
20 x 10 ss 20 x 10
20 x 12 ss 20 x 12
20 x 15 ss 20 x 15

Unilateral leg extension:
8 x 20 x 12 each leg, 30 sec between sets, all sets on one side before doing the other

DB squats:
10 x 25s x 10, 30 sec between sets

Unilateral standing calves:
10 x BW x 10, alternating sides but no rest between sides/sets

[Hoss06]

Can't do leg extensions crew checking in.

[Granite-Dawg]

Sunny, did ya'll get lots of snow?

[Sunnyday]

Can't do leg extensions crew checking in.

Can-do-leg-extensions-can't-do-squats crew right here for ya! LOL!

Sunny, did ya'll get lots of snow?

Got a few inches. Not enough for me OR my kids. Just enough to close school and mess up driving visibility enough to keep me away from training yesterday morning. Sigh.

[Granite-Dawg]

Can-do-leg-extensions-can't-do-squats crew right here for ya! LOL!



Got a few inches. Not enough for me OR my kids. Just enough to close school and mess up driving visibility enough to keep me away from training yesterday morning. Sigh.

Glad it wasn't too bad. Shoot if we get a few inches of snow down here everything shuts down.

[Sunnyday]

Headed to my daughter's last swim meet of the season. Yep, I'm timing.

[Sunnyday]

My kiddo beat ALL her best times! Biggest highlight was beating her 100 backstroke time by a whopping 23 seconds!!

Regionals on Feb 4th, Championships on Feb 14! I'll be timing at regionals. I'm clerking swimmers at Championships which is a PAID POSITION! Putting the cash toward my 2015 competing fund. Gonna get that stage one way or another.

[Sunnyday]

Delayed school openings, a tight schedule with late morning apponiments, and a crowded gym caused me to rethink today's training. Tuesday is usually chest /shoulders day and Wednesady is off/abs. So I swapped Tuesday/Wednesday and I'm praying they don't delay school tomorrow due to the bitter cold (they've done it before).

Bits as and pieces of Nick Tumminello's upper/lower body warmup plus a ton of chiro-prescribed mobility drills.

Front & side planks:
1 set of 60 sec holds each. Someone called me off the mat to ask me a question and someone else took my space on the mat.

dragon flag half reps:
1 x 6. Got up to walk around for a moment to catch my breath and someone took my bench. Decided to move on

ab wheel:
2 x 12 kneeling
2 x 8 standing, using the wall as a stop so I didn't do a total face plant. LOL.

reverse crunches: (would have done leg raises but hip flexors were iffy)
3 x 20

finally got got some better floor space and decided to go for a PR of sorts, something I've been working on sorta off and on since I got back in the gym 5 years ago and almost had it yesterday at home. I did a split for the first time in 25 years!

Soooo...based on my ability to do 1/2 BW DB leg curls and Nordic ham curls for sets of >12 reps AND the now achieved splits, ain't nobody can tell me that my butt wink is caused by weak OR tight hamstrings! Only other possibilities I can think of are the hip flexors (fixable) or hip/back joint problems (not fixable).

[Sunnyday]

I can't begin to explain how glad I am that I switched my Tue/Wed training! This day started out slow but then it got crazy fun!

I woke up very stiff and sore, likely from standing on the pool deck for 3 hours at last night's swim meet and all the extra driving involved. Got the kids to school and thought of 20 excuses why I could stay home fromt he gym today. I eventually talked myself into just getting to the parking lot of the gym and try to get a warmup before I decided to bag the whole day and go back to bed.

WELL...
I'm walking from my car to the gym entrance and I get a text from a gym/mom friend who has only been lifting for a year, "I JUST PUT UP 50s x 2!" So proud of her! Got inside and have her a big high five. That was all I needed to spark a bonfire in me. Heh heh. I thought, IT'S ON! Forgot all about my aches and pains and went on a personal mission to revoke every man card I could.

Nick Tumminello's Upper Body Warmup

Over & back presses:
2 warms
50 x 10
50 x 11
50 x 12 PR for reps

Incline bb press:
2 warms
85 x 12
95 x 10
105 x 8

Incline DB flyes:
(decided I've been doing 35s for too long on this exercise)
40s x 8
40s x 9
40s x 10 quite proud of this

Flat DB press:
40s x 12
45s x 12
50s x 10
55s x 8
60s x 6! BOOM!! PR!
Not bad for a 5'2", 110 lb girl who's only been lifting 5 years

(picture a few insecure guys getting up and leaving the gym at this point)

Cable flyes:
3 x 10 x 15

Smith wide grip upright rows:
1 warm
3 x +50 x 10
+60 x 8 drop +40 x 10 drop +20 x 12

Reverse DB flyes, leaning on incline bench:
overhand grip ss neutral grip
20s x 8 ss 20s x 8
20s x 10 ss 20s x 10
15s x 12 ss 15s x 12
10s x 15 ss 10s x 15 <<closest I have ever come to puking while training delts

Front DB raise:
15s x 12
15s x 15
15s x 20 OW!!

Leaning DB lateral raise ss incline side-lying DB lateral raise:
20 x 12 ss 10 x 10
20 x 13 ss 10 x 11
20 x 14 ss 10 x 12
20 x 20 ss 10 x 15 Growling like an animal the last 2 reps

Six ways:
2 x 8s x 8
5s x 12
5s x 15 Delt-murder of the best kind!

No cardio.