Sunnyday's Training Journal

[Sunnyday]

keep up the great work young lady

Thank you

[Sunnyday]

Thursday 6/29 lower body training

Dynamic warmup

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
5 x 135 x 5 - up 4# from the last few weeks and they felt easier!

Sumo deads:
135 x 1
155 x 1
10 x 180 x 1 - with 30 sec between pulls. Came up super fast, felt more like 50% than 70% which of course makes me happy cuz these are 9# above the last few weeks!

RDLs:
3 x 125 x 8

Ran out of time with the childcare police, had to stop there.

30 min walk around the pool at home

[Sunnyday]

Friday 6/30 upper body training

My HRV app gave me an 8.9 reading today. Translation: THUMBS UP TO GO F SHIZ UP

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
122 x 3
4 x 128 x 3 - up 3# from last week and the bar moved soooooo smooth!

Amped up the intensity with short rest periods from here on, only enough to catch my breath

Neutral grip pullups:
5 x +20 x 5 - added another set from last week, adding weight next week

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 10 (3 rounds), curls up 2 reps woooo

Left the gym with a sinister arm pump!

30 min walk after I got home and fed the kids their lunch

[Curt James]

Sumo deads:
135 x 1
155 x 1
10 x 180 x 1 - with 30 sec between pulls. Came up super fast, felt more like 50% than 70% which of course makes me happy cuz these are 9# above the last few weeks!

RDLs:
3 x 125 x 8

Ran out of time with the childcare police, had to stop there.

30 min walk around the pool at home

Awesome on the gains!

How much time do the childcare police give you? lol

[Sunnyday]

Awesome on the gains!

How much time do the childcare police give you? lol

Thanks, Curt. The gains keep coming and I'm just going to keep riding this train as long as I can.

Depending on the time of day, I can get up to 2 hours. Sounds like an eternity, but when my "dynamic warmup" takes over 30 minutes, annnnd I have to wait for equipment/bathroom/etc. it goes by faster than you would think.

[Sunnyday]

Saturday 7/1 lower body training

No swim meet this weekend due to the holiday!

Dynamic warmup

Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
145 x 3
4 x 154 x 3 - added 1 set from last week. Hard but they weren't as slow as I thought they'd be.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1 - with 55-65 sec between pulls, and 2 more singles over last week.

30 min walk

[Sunnyday]

Great job, young lady

Thanks for the encouraging words

[Sunnyday]

Monday 7/3 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 4
115 x 4
4 x 120 x 4 - moved even better than last week!

stopped there and transfer kids from the pool area to childcare.

Wide grip pullups
3 x BW+22.5 x 5 - up 2.5 lbs from last week

Incline DB press ss chest supported DB rows:
30 x 10 ss 30 x 10 (4 rounds)

Reverse DB fly ss leaning DB lateral raise:
15s x 12 ss 20 x 12/side (4 rounds)

30 min walk

[Sunnyday]

Tuesday 7/4 just some squats n deads so I could get back to the fam on my hubby's day off from work

dynamic warmup

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
4 x 144 x 4 - felt really good, in spite of ripping more skin off my back lol

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 192 x 1 - with 45 sec between pulls. Second week at this weight and it felt soooo easy!

Unilateral standing calves:
5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

30 min walk

[Sunnyday]

Wednesday 7/5 upper body training

dynamic warmup

Face pulls:
4 x 70 x 12, pausing the even reps with a hard 1-sec squeeze. Up 10# from last week

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
4 x 112 x 5 - felt awesome! one more week and I can add weight woo woo

Chins:
3 x BW+22.5 x 5 - up 2.5# from last week

Reverse grip bb rows:
4 x 135 x 8 - up 10# from last week, and 20# up from 2 weeks ago! Yay!

Inverted rows:
4 x BW x 12

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

30 min walk

[Sunnyday]

u're workin' it girl

Thanks for the kind words, COG

[stanlystud]

u're workin' it girl

she is a Baby doll....love a muscle Girl.

[Sunnyday]

she is a Baby doll....love a muscle Girl.

Aww!

[Sunnyday]

Thursday 7/6 lower body training

Dynamic warmup

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
4 x 135 x 5 - dropped a set from last week, getting ready for 5x3 on Sat

Sumo deads:
135 x 1
155 x 1
8 x 180 x 1 - with 30 sec between pulls. Still feeling almost too easy. Dropped 2 sets to get ready for more pulls on my heavier day

RDLs:
115 x 10 - thought I'd go lighter and then said f-it after this set lol
125 x 10
135 x 10 - volume PR. Set the bar down on the rack all winded and red faced and thought yeah that'll teach me to go light again lol

Once again, ran out of time with the childcare police, had to stop there.

Skipped the walk cuz pouring rain

[Sandpig]

Hey Mama!

Keep up the good work.