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  1. #5866
    OLYMPIAN black-elephant's Avatar
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    Great to see the progress.
    Training and diet consulting available. Send me a PM.

  2. #5867
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by black-elephant View Post
    Great to see the progress.
    Thanks for the encouragement! The numbers are creeping up and it's hard not to rush the progress, y'know? I was looking at those squat numbers and wondering just WHEN will I be able to squat more than I can bench! LOL.
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  3. #5868
    OLYMPIAN Sunnyday's Avatar
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    Friday 4/22 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
    20 supine foot rotation in each direction per foot
    20 supine point/flex per foot

    Family circus night last night followed by a sudden/unexpected dentist appointment for me (scheduled for next week but my hygienist went into labor - receptionist called last night and said either take 9 am tomorrow or the next available appt IN JUNE --seriously?!). Needless to say, I pulled this morning out of my butt to make the dentist thing happen: meal timing totally off, marching everyone around like a drill sergeant, poor dog got no morning walk, etc. I was goooooood and fired up by the time I got to the gym, ready to launch heavy objects into orbit.

    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
    115 x 3
    4 x 124 x 3 - This was a BIG DEAL! First 2 sets I wasn't confident enough but the third went BEAUTIFULLY. Bit of a grind on the last set/rep but not horribly rough. Significant because this WAS my 88% last month and today it felt more like 80%!!! :-)

    BP lockouts: (new for me)
    took forever and a day to set up, found out the moving benches suck for BP - too low and narrow and the seat end angles upward, near impossible to set up properly
    Had no idea where to begin with weight on this so I just took a stab in the dark
    95 x 8
    115 x 8
    135 x 8
    3 x 155 x 8 - I think I had this at 1". With the way the rack is set up I can't get it higher/lower than that without a significant 6"-ish jump, and the bar just kept sliding all over the place on the safety pins when I was trying to set up, tweaked the wrists every rep, yuk. Not sure I will keep this in because the equipment in this gym sucks for powerlifting.

    Neutral grip pullups:
    3 x BW+17.5 x 5 - PR! Go me.

    Inverted rows:
    3 x BW x 10

    Reverse grip bent over bb rows:
    3 x 115 x 10

    Decline DB rows:
    3 x 40 x 8/side

    Really earned my shower. Got to the locker room ANNNND...no hot water at the gym.
    Last edited by Sunnyday; 04-22-2016 at 02:41 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #5869
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by thedevil View Post
    I'd heat your water.
    No thanks. Got a darling husband for that.
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  5. #5870
    FREAK cook's Avatar
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    Nice job Sunny.I use to do a lot of bench lockouts back when I was powerlifting.They are great obviously for locking out your bench but also because you are using a heavier weight than your max bench they give you a lot of confidence with your bench weight and make it feel lighter.You inspire us all to train harder.

  6. #5871
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Nice job Sunny.I use to do a lot of bench lockouts back when I was powerlifting.They are great obviously for locking out your bench but also because you are using a heavier weight than your max bench they give you a lot of confidence with your bench weight and make it feel lighter.You inspire us all to train harder.
    Thanks for the encouragment, cook. I was pretty depressed this weekend because the family needed me so once again I missed my heavy squat/deadlift day. That's 2 weeks in a row and it is hard not to get upset about it. This body just doesn't move well on less than 6 days in the gym.
    I think I like lockouts as a movement but with the "health club" equipment that's really not PL-friendly I don't think it will work. Glad I tried it though. I may try it again if I can find work-arounds for the non-optimal rack height and low, uncomfortable bench.
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  7. #5872
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by thedevil View Post
    Try floor presses
    Thanks for the suggestion. Definitely worth a try.
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  8. #5873
    OLYMPIAN Sunnyday's Avatar
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    Monday 4/25 upper body

    First thing this am:
    40 seated arm circles in each direction
    25 elbow curls
    3x20 kneeling ankle squeeze
    20 supine foot rotation in each direction per foot
    20 supine 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

    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
    4 x 116 x 4 - added another set from last week

    Wide grip pullups:
    3 x BW+17.5 x 5 - PR for wide grip! Woo hoo

    Overhead press: skipped this last week due to time crunch
    bar x 5
    65 x 5
    75 x 5
    80 x 4
    2 x 85 x 4 - PR for reps!
    1 x 85 x 5 - PR #2 for reps! Yeah!!

    Leaning DB lateral raise:
    3 x 25 x 10/side

    Reverse DB fly, leaning on incline bench:
    3 x 15s x 12
    Last edited by Sunnyday; 04-25-2016 at 05:27 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #5874
    OLYMPIAN Sunnyday's Avatar
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    Kids off from school for Election Day. One kid had a doc appointment and another had a playdate with a friend. Dashing out the door annnd....doc office calls to cancel the appointment, and it just figures the call would come at a point too late for me to rearrange the schedule so I could get some training in. Grrrrr. One of these days I will train legs again. Gonna go take it out on the weeds in the flower beds.
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #5875
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 4/27 lower body - yeah

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

    Squats:
    bar x 5
    70 x 5
    105 x 5
    125 x 3
    135 x 3
    3 x 144 x 3 heaviest legit (below parallel, 100% meet-worthy) triples to date woo hoo

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    6 x 205 x 1 with about 60 sec between singles, my opener last month, felt like 80% - for reference that equates to a 250 1RM woo hoo woo hoo

    Seated leg curl:
    3 x 70 x 10 - heaviest on this machine I think

    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 press:
    3 x 150 x 10
    Last edited by Sunnyday; 04-27-2016 at 03:36 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #5876
    OLYMPIAN Sunnyday's Avatar
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    Thursday 4/28 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
    20 supine foot rotation in each direction per foot
    20 supine point/flex per foot

    Getting ready for the warmer weather and spending more time with the fam on weekends, so I moved my back-emphasis stuff to mid-week and arms will happen on Saturday. Once school lets out I'll lose my Saturday training for about 6 weeks due to morning swim meets. I may drop down to 4 days/week of training during that time. Haven't decided yet.

    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
    4 x 109 x 5

    Neutral grip pullups:
    4 x BW+17.5 x 5 - added an extra set from last week

    Inverted rows:
    3 x BW x 10

    Reverse grip bent over bb rows:
    3 x 115 x 10

    Decline DB rows:
    3 x 45 x 8/side - up 5# from last week
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #5877
    OLYMPIAN Sunnyday's Avatar
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    Skipped training today but it is all good and worth it. Last night a frazzled mom called me, hoping I could help her out tomorrow with child care. I was planning on my usual morning training and then being out and about with my kids, getting the stuff I needed for a weekend project. This mom's son is my son's friend and they are both in special ed together, the mom has MS and can't get around well. I know for a fact this kid LOVES to play in dirt and plant flowers. So part of my Saturday project got moved up to today. In short, I'm building wood frames for raised vegetable beds. My husband WAS grinding his teeth over this endeavor. WELL...

    Took a trip to Home Depot this morning (wearing yoga pants and a fitted top, hair and makeup done, dripping in jewelry LOL) and stood in the lumber section like a damsel in distress. Even though Home Depot says they will cut a few pieces of lumber free of charge, I had heard from everyone I know that it is nearly impossible to get help when you need it, that at the first sight of someone in the cutting section the employees scatter. So there I was looking like a damsel in distress in my best yoga pants - within 5 minutes I got 3 guys willing to help me select the lumber I needed, cut said lumber, and then help me load it into my car. Hell to the yeah, yoga pants FTW!

    I got plenty of help with the 11 bags of soil I needed too :-D

    Sent my husband a text and he was like Couldn't believe I made it happen, and in under an hour!


    Didn't have help UNLOADING all that stuff out of my car and into the garage so that lifting made up for the lost gym time.

    Got veggie plants too, just didn't see the watermelon plants so I have to go elsewhere. Cannot disappoint my 7-y.o. who wants to grow baby watermelons on a trellis. Too freakin' cute.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #5878
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    Quote Originally Posted by Sunnyday View Post
    Skipped training today but it is all good and worth it. Last night a frazzled mom called me, hoping I could help her out tomorrow with child care. I was planning on my usual morning training and then being out and about with my kids, getting the stuff I needed for a weekend project. This mom's son is my son's friend and they are both in special ed together, the mom has MS and can't get around well. I know for a fact this kid LOVES to play in dirt and plant flowers. So part of my Saturday project got moved up to today. In short, I'm building wood frames for raised vegetable beds. My husband WAS grinding his teeth over this endeavor. WELL...

    Took a trip to Home Depot this morning (wearing yoga pants and a fitted top, hair and makeup done, dripping in jewelry LOL) and stood in the lumber section like a damsel in distress. Even though Home Depot says they will cut a few pieces of lumber free of charge, I had heard from everyone I know that it is nearly impossible to get help when you need it, that at the first sight of someone in the cutting section the employees scatter. So there I was looking like a damsel in distress in my best yoga pants - within 5 minutes I got 3 guys willing to help me select the lumber I needed, cut said lumber, and then help me load it into my car. Hell to the yeah, yoga pants FTW!

    I got plenty of help with the 11 bags of soil I needed too :-D

    Sent my husband a text and he was like Couldn't believe I made it happen, and in under an hour!


    Didn't have help UNLOADING all that stuff out of my car and into the garage so that lifting made up for the lost gym time.

    Got veggie plants too, just didn't see the watermelon plants so I have to go elsewhere. Cannot disappoint my 7-y.o. who wants to grow baby watermelons on a trellis. Too freakin' cute.
    What an awesome mom! Look on the bright side, you are still burning calories.

    # Improvised fireman carries.

  14. #5879
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Shizzo View Post
    What an awesome mom! Look on the bright side, you are still burning calories.

    # Improvised fireman carries.
    Truth!
    My son has a very hard time making friends. He's 9, and so is the other boy. Any opportunity to get my boy a playdate with a wholesome kid and I'll pull out all the stops. This kid will go home smelling like a compost heap but he will be well supervised and well played with fo sho.
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  15. #5880
    FREAK cook's Avatar
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    Yeah chicks in yoga pants get all kinds of special treatment

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