Sunnyday's Training Journal

[Sunnyday]

Thanks, Curt. I hope they always think of me being there for them as cool.

At yesterday's swim meet my daughter comes over to me while I'm lining up swimmers for the next few events and whispers in my ear, "I'm going to states." I nearly dropped the clipboard I was holding and let out a squeal while I'm hugging her. I just couldn't contain myself. She's trying to shush me out of embarrasment (how totally uncool of you to cheer for me in front of my friends, Mom!) and it not being THAT big of a deal. I called over one of the top female swimmers in the state (I've gotten to know her over the past year) and in front of my daughter I asked this young lady if she thought it was a big deal to make it to states as a freshman. (She's a junior who has been swimming competitively since she was 5). She answers yes, naturally. I then ask her how likely is it for a swimmer to make it to states who has only been swimming competitively since last summer and couldn't do a legal flip turn until December. She was floored and told my daughter how proud she should be of herself to come that far in just one season, what she's accomplished in that time is practically unheard of.

[Sunnyday]

Kids were off from school today for the holiday. My husband didn't make it in to work. Wake up temp was 1 degree. Hubby got 1/4 mile down the road and his Prius was revving like mad, couldn't get it out of first gear. LOL. So he turned around and took the day off. Best part was heading to the gymon a holiday without kids in tow -YEAH!! Well, sort of. Chicken Little said the sky is falling tonight. Translation: Snow on its way tonight into tomorrow, upwards of 8 inches. I heard that it has already started in DC. Gym was packed like Christmas Eve at the mall. UGH! Had to wait for everything, including space to warm up. Was still nice to not be crunched for time due to child care. :-)

Nick Tumminello's Lower Body Warmup plus chiro-prescribed mobility work

Donkey calves:
each working set ss with 30 reps dorsiflexion
warms with 1,2, & 3 pps
7 x 4 pps x 8
8th set: 4 pps x 8 drop 3 pps x 8 drop 2 pps x 8 drop 1 pps x 8 PLUS 2 pps x 30 partials

DB lying leg curl:
2 warms
4 x 50 x 10

Squats:
bar x 12
65 x 12
85 x 12
105 x 12
4 x 125 x 12

Leg press:
warms with 1, 2, 3, & 4 pps
3 x 5 pps x 8
4th set: 5 pps x 8 (neutral stance) drop 4 pps x 8 (feet high on platform) drop 3 pps x 8 (feet low & close) drop 2 pps x 8 (feet high/wide at 45)

Leg extension:
4 x 70 x 10 about 30 sec between sets

No cardio.

[Hoss06]

Icy roads here too...

[Sunnyday]

Icy roads here too...

Wow, Hoss! That stretch of road looked nasty.

[Sunnyday]

Snow day today. We got about 6" overnight. Just enough to look pretty and cancel school but not enough to really mess things up.

I slept in and it took us a while to dig the cars out and clear the driveway. My husband stayedhome (again) today. So naturally I made breakfast for the fam before I ventured out. Arrived at the gym 2 hours behind schedule and with an early afternoon chiro appointment on my calendar I decided to swap my chest/shoulder day with abs just so I didn't have to rush a heavy chest day. I refuse to lose ANY strength on flat DB presses!!

Now the GOOD NEWS: Rolled up to the gym parking lot - e-m-p-t-y

BETTER NEWS: walked inside, e-m-p-t-y

Even though I was bummed to be short on time, at least it wasquiet and I could get stuff done without someone getting in my way.

Warmup a la Nick Tumminello

Dragon flags:
3 x 6, better than 3/4 reps, stopping almost at bottom just short of low back pain

Ab wheel rollouts:
3 x 8 standing (YEAH! No more kneeling!)
better than 3/4 reps (full reps hurt the low back), using wall as backstop

Side planks:
3 x 60 sec hold each side

Front planks:
3 x 60 sec hold

Hanging knee raise:
3 x BW x 20

Weighted ball crunch:
holding 12# medicine ball, bend backward over stability ball, touch floor behind, crunch up
3 x 12# x 20

Finished with lots of stretching.

Went staight to the chiro after the gym, got good and beat up. Chiro and I are both pleased as punch with the progress I've made lately. He taped my back/SI for what we're hoping is the last time. Next week I try going without tape for the first time in months. AND I'm going to be adding some cardio to see how the hip will behave. Fingers crossed.

[Granite-Dawg]

Beast Mode doesn't let a little snow get in her way!!

[Sunnyday]

Beast Mode doesn't let a little snow get in her way!!

Right on! Neither rain nor snow nor sick kids can keep this mama from the gym!

[Sunnyday]

Just arrived, just in time for leg day tomorrow! Woo hoo!
image.jpg

[Sunnyday]

Nick Tumminello's upper body warmup

Over & back presses:
2 warms
3 x 55 x 8

Incline bb press:
bar x 10
65 x 10
3 x 95 x 12
(Last week 85/95/105 x10)

Incline DB flyes:
3 x 40s x 12 sweet! First time 3x12
(Last week 10,11,12)

Flat DB press:
40s x 10
45s x 10
50s x 10
55s x 10
60s x 8 PR for reps! Just about willed them things up for that last rep!
55s x 10

Smith wide grip upright rows:
2 warms
3 x 65 x 12

Cable flyes:
3 x 10 x 20

Front DB raise:
3 x 20s x 12

Reverse DB flyes, leaning on incline bench:
3 x 15s x 12 overhand grip
3 x 15s x 12 neutral grip

Leaning DB lateral raise:
2 x 20 x 12
2 x 25 x 12 elbows could only take 2 sets
2 x 20 x 12

Standing DB lateral raise (partials):
3 x 30s x 20

Six ways:
3 x 8s x 8

Finished with 20 minutes on the elliptical.
^First time doing cardio in over 12 weeks.

[Hoss06]

We will be around 60* Thursday, and should get between 6-12" of snow Sat through Sun.

[Sunnyday]

We will be around 60* Thursday, and should get between 6-12" of snow Sat through Sun.

A little bit of everything in the same week, huh? LOL!

[Sunnyday]

Chicken Little cried again. Sky was supposed to start falling, 1-2" starting around 3 pm. All after-school activities cancelled today. Other districts already closed schools for tomorrow. I walked outside to get my little ones at the bus stop and the sky was cloudy. Looked like it could have started any minute. As I type this 2 hours later the sky is clear blue. What happened, Chicken Little? May be time to upgrade your software.

[Sandpig]

Just checking in
Hope all's well

[Sunnyday]

Hi Sandpiggy! Always great to have you stop in here.

[Ibarramedia]

Glad you got your belt Sunny.