Sunnyday's Training Journal

[Sunnyday]

Friday 12/29 upper body training

dynamic warmup

Face pulls:
30 x 12
40 x 12
3 x 50 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
85 x 5
105 x 5
116 x 5
127 x 3
138 x 3 - moved beautifully with nice pauses
3 x 143 x 3 - moved but still not as nicely as I would want it to, and barely paused, which is not going to cut it. Got werk to do here.

Skipped pullups

Inverted rows ss stretch pushups:
BW x 12 ss BW x 12 (3 rounds)

Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)

Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (3 rounds)

Leaning DB lateral raise:
3 x 20 x 12/side

Skipped the walk to see Star Wars with the fam. Loved it!

[AlexG]

A Sunnyday Dynamic Warmup . . .


luisxiiiwanderwoman00-1.jpg

[Sunnyday]

A Sunnyday Dynamic Warmup . . .


luisxiiiwanderwoman00-1.jpg

LOL!! Yes, that about sums it up

[Sunnyday]

Saturday 12/30 lower body training

Hardly my heaviest lower body training. Preaching to myself if I have to squat the empty bar at my meet and that’s all I’ve got on that day, then so be it. Wish there was some way to get my squats more consistent. :-/

Dynamic warmup

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

Bulgarians:
3 x BW x 10/side - felt horribly uncomfortable but got it done.

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
2 x 135 x 3
145 x 0 - walked it out, barely hit quarter-depth and walked it back in. My left side completely disengaged, as in I couldn’t control it and my brain was communicating exclusively with my right side. Yuk.
Stripped it back to 135 but lost my nerve with that too.
115 x 3. Did this practically single leg with my left leg as a post.

^so, yeah, I can bench more than I can squat. I can hit 115 for 2-count paused 5s on bench without breaking a sweat my worst day. Sue me that I can’t squat more than that.

Sumo deads:
135 x 1 - felt funky, guy at the bench behind me said it looked like my entire pelvis ended up centered over my left foot at the bottom of the lift. Yuh, that’s me. Ugh.
135 x 1 - much better but had to practically lift my right foot off the floor to get my left side to talk to my brain. Might have to do this at my meet so better get used to it
155 x 1
175 x 1
195 x 1
6 x 200 x 1 - at 60-90 sec intervals. About 15 lbs below what I’d like to be pulling at this interval so I had to remind myself it still equates to a kickass 1RM of 250

RDLs:
3 x 135 x 8 - tried and succeeded in doing these beltless. That’s a plus.

Ran out of time and had to get home to the fam.

Skipped my walk at home cuz the snow and ice made it difficult to walk. Blah.

[hifrommike65]

A Sunnyday Dynamic Warmup . . .


luisxiiiwanderwoman00-1.jpg

Completely cool. Thanks.

[AlexG]

Completely cool. Thanks.

Yeah, that piece was originally posted @ eBay, there used to be several Brazilian artists like Luis that would do commishs by request. Jean Sinclair was another, he hangs out now @ Deviantart.

[Sunnyday]

Monday 1/1 upper body training

dynamic warmup

Floor press:
30s x 8
35s x 6
40s x 6
45s x 6
50s x 6 - Happy New Year PR

Wide grip pullups:
3 x BW+25 x 5

Arnolds:
15s x 10
20s x 10
3 x 25s x 10

Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)

Leaning DB lateral raise:
3 x 20 x 12/side

Over & back press:
3 x 30 x 12

Skipped the walk due to ice on our pool deck. :-(

[Sunnyday]

Tuesday 1/2 lower body training

Continuing with the PR theme today. I think I’m trying to set a PRs all week long kinda week. We’ll see.

Dynamic warmup

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

Bulgarians:
3 x BW x 10/side - felt a lot better than previous so I’ll take it

Front Squats: haven’t done these in quite a while, certainly not heavy
bar x 6
65 x 6
85 x 6 - I believe I’ve done this weight for sets of 8 in the past
105 x 6 - PR! - RPE 8
105 x 4 RPE 8
85 x 6 - RPE 8
That was fun!

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 187.5 x 1 - with 45 sec rests. I’ll take it

RDLs:
3 x 135 x 8

Loaded carries: my chiro prescribed these.
1 x 45 across gym floor
3 x 115 x across gym floor I may have to smack my chiro
after set 2 I asked my pastor friend and asked him whether there really is a commandment about not murdering and he laughed cuz he knew what I meant
1 x 45 across gym floor

When I really load these up my limp becomes very obvious so I can see why my chiro has me doinig them to correct the imbalances. Pllus it beats cardio on the machines.

Skipped my walk at home cuz the snow and ice on our pool deck

[Sunnyday]

Wednesday 1/3 upper body training

Today is my 50th birthday. Been a great day!

Dynamic warmup

Face pulls:
30 x 12
40 x 12
3 x 50 x 12 pausing the even reps

Bench press (competition style, pause top/bottom/top repeat):
bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
3 x 127 x 5 - felt heavier than last week and I pushed it the previous two days so I stopped after the bare minimum 3 sets.

Neutral grip pullups:
3 x BW+35 x 5 - same here, felt harder than usual which was fine, stopped after the minimum 3 sets

Incline DB press ss DB rows:
I’ve hit these with 40s x 10 on a good day but not today. Left 2 reps in the tank
30s x 8 ss 30s x 8 (3 rounds)

Reverse grip bb rows:
3 x 135 x 8 - these went better than I expected which was cool

Decline DB pullovers:
Haven’t done these in quite a while but for some odd reason they felt REALLY good! Just played these by ear and push a little but still leaving 1-2 reps in the tank and BOOM!!
40 x 8 - my usual working weight
45 x 8 - matched my best to date
50 x 8 - happy birthday PR!

Still on a roll with PRs all week long YEAH!!

20 min walk at home

[Sunnyday]

get it girl, u workin' it out hard

Thanks COG.

[hifrommike65]

[Sunnyday]

“You must spread some Reputation around before giving it to hifrommike65 again.”

[Sunnyday]

Thursday 1/4 lower body training

No PRs today, sorry. This doesn’t look like much but with the kids off from school and me not getting to the gym until noon, this little training session kicked my butt nicely. My lower half actually feels sore tonight which is very rare for me.

Dynamic warmup

Bulgarians:
3 x BW x 10/side without resting between sides/sets

Squats:
bar x 5
75 x 5
95 x 5
116 x 5
5 x 127 x 5 with minimal rest between sets instead of my usual “as much rest as I feel I need”
haven’t done a 5x5 squat session in a while. The weight was lighter than usual and my focus was more on executing the best quality reps possible under this load. Good stuff!

Sumo deads:
135 x 5
155 x 5
10 x 175 x 1 with 15 sec rest before I started setting up for the next pull, so probably 30 sec at most between pulls.

A young woman was training nearby and asked me what I do for cardio. I walked a little closer and let her feel my wrist pulse which was POUNDING. I asked her, if I’m doing interval training and my heart is pounding like this AND I’m sweating bullets, would you say I need any extra cardio? She was like hell no. I said and that’s why I don’t do anything else for cardio.

One round of my usual hip/glute Jane Fonda-style circuit.

Finished with one set of BW walking lunges and called it a day.

Schools are opening 2 hours late tomorrow. And just before dinner my son started feeling ill and looking very pale. Aaaannnnd the dogs are supposed to be at the groomer at what WOULD’VE been a convenient time until the late start was announced. Stay tuned, peeps, tomorrow oughta be interesting to say the least.

[hifrommike65]

“You must spread some Reputation around before giving it to hifrommike65 again.”

Yep, I get that all the time.

[cook]

“You must spread some Reputation around before giving it to hifrommike65 again.”

Yep, I get that all the time.

I gotta start repping people.I forget all about.I'm surprised anyone here will even talk to me.Ok reps for everyone!