Sunnyday's Training Journal

**Sunnyday** · 12-26-2015, 05:00 PM

Christmas preparations started out in the usual way in Sunny's household...and then they took an unusually cool turn.

We got home from Christmas Eve church service and after putting the kids to bed my plan was to wrap gifts into the wee hours while the house was quiet, then get just a few hours' sleep before the madness began. Not this time. I was fighting a cold and I asked my husband if he'd help me wrap gifts over Christmas coffee. So we got up early with the house all quiet...and talked over coffee and gift wrapping. It was awesome! We agreed it's our new tradition.

And then things got even more unconventional (for us)...

So I spend the day babysitting Big Bird...

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And while it's resting I'm getting ready to make the gravy and sides and....I confess to my husband I'm really not in the mood for the traditional sides and what I'm honestly craving is HOT WINGS! His eyes light up like I just said something profoundly cool. Without saying a word, he pulls out the Frank's Hot Sauce and starts whipping up a batch of wing sauce while I'm cutting up veggies and pouring the blue cheese dressing into dipping bowls.

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^^Christmas Buffalo Turkey! LOL!!

Another new tradition!

**Sunnyday** · 12-26-2015, 05:16 PM

Saturday upper body training

Gym was ridiculously packed, like one of the regular members forgot the unwritten rule of locking the door on their way in. Grrrr.

warmup (more than usual due to yesterday's day off and fighting with Big Bird - it was a 20-pounder LOL)
very light foam rolling
frog stretch with 5 internal rotations/side
10 hip side-to-side
10 hip airplanes
full BW squat with 30-sec hold at bottom
20 cat-camels in fast motion (not yoga pace)
20 McKenzie pushups in fast motion
20 over & back banded stretches
2x10 band pull-aparts
10 prying pushups
20 kettlebell halos (10 each direction)

Flat bench (when I could finally get a bench UGH):
bar x 12
65 x 8
85 x 5
105 x 5
125 x 3
5 x 135 x 3
1 x 140 x 3 finally got a trustworthy spot to go heavier
six working sets over my usual 5, and matched my 140x3 PR, I'll take it

Over & back press:
3 x 40 x 10

Neutral grip pullups:
3 x +2.5 x 5 (yay me!)

Meadows rows:
2 x +40 x 10 each side

Bent over bb rows:
1 x 95 x 10
2 x 115 x 10 (up 20 from my usual woo hoo)

Decline DB rows:
2 x 50 x 10 each side (up 2 reps)

Decline DB pullovers:
2 x 50 x 10

**baby muscle** · 12-26-2015, 06:08 PM

I am very curious about these heel lifts you speak of. Another thing I'll need to investigate.

140x3, eh? That's pretty freaking good for a 52kg gal! I'd say you're gaining strength, hows your scale look? Gaining lean mass?

**Sunnyday** · 12-26-2015, 07:52 PM

Originally Posted by baby muscle

I am very curious about these heel lifts you speak of. Another thing I'll need to investigate.

140x3, eh? That's pretty freaking good for a 52kg gal! I'd say you're gaining strength, hows your scale look? Gaining lean mass?

Thanks! I'll say it's pretty freaking awesome: last year Sioux-z opened at raw worlds with 143!! Ummm, well, that was after a 3xBW squat. But if I could just touch that 1.5xBW bench of hers I'll feel pretty freaking accomplished.

Scale is holding at 114 currently and since I weighed in at 110.5 at my last meet I'll feel good if I come in right around there for March 19. No significant weight to drop! Woot!

**Sunnyday** · 12-28-2015, 03:15 PM

Monday lower body training

Had the kids in tow. Warmed up at home so I had enough time to get in all my training.

Chris Duffin-inspired warmup at home:
20 cat-camels
20 McKenzie pushups
20 frog stretch with a few internal rotaions per side
^(did those first thing, the rest came after meal 1)
10 BW goblet squats
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 BW goblet squats

At gym:

Nordics:
2 x 10

Squats (to box for depth only):
bar x 12
65 x 8
85 x 5
105 x 5
125 x 3
145 x 3
5 x 165 x 3

Sumo deads:
85 x 3
115 x 3
145 x 3
12 x 175 x 1 with about 45 sec between singles

Seated leg curl:
2 x 70 x 10

Horizontal calves:
4 x 130 x 10

Rolling planks:
3 x 10 with 10 sec hold each side

**BananaHammock** · 12-28-2015, 04:36 PM

How long are your workouts?

**Sunnyday** · 12-28-2015, 04:50 PM

Originally Posted by UKwildcat

How long are your workouts?

After all the mobility work is done to get the joints moving properly, about 60-90 minutes.

**Sunnyday** · 12-28-2015, 04:59 PM

Originally Posted by UKwildcat

How long are your workouts?

Originally Posted by Sunnyday

After all the mobility work is done to get the joints moving properly, about 60-90 minutes.

Dang editor timed out on me. Grrr.
I usually go closer to 90 minutes. But if I have the time and I'm really in a groove, it's not undeard of for me to hit the 2-hour mark.

**BananaHammock** · 12-28-2015, 04:59 PM

Originally Posted by Sunnyday

After all the mobility work is done to get the joints moving properly, about 60-90 minutes.

Do you do much cardio or are you one of the lucky ones that go without it? Do you do it on non-lifting days?

**Sunnyday** · 12-28-2015, 05:08 PM

Originally Posted by UKwildcat

Do you do much cardio or are you one of the lucky ones that go without it? Do you do it on non-lifting days?

I don't do ANY cardio unless I'm trying to get extremely lean (think stage ready). I wouldn't necessarily call it lucky, it's more due to (1) the degenerative joint disease, and (2) time constraints with the kids. But, the lack of cardio means very tight offseason diet.

**data4** · 12-29-2015, 02:27 PM

I like seeing all the mobility work here. Its very beneficial to some folks.

**Sunnyday** · 12-29-2015, 03:01 PM

Originally Posted by data4

I like seeing all the mobility work here. Its very beneficial to some folks.

Thanks! It's been a rough road trying to navigate my health issues on my own so I've been taking stabs in the dark here. Seems no health care professional in my area wants to step up to the plate due to liability.

**Sunnyday** · 12-29-2015, 04:24 PM

Tuesday upper body training

Chris Duffin-inspired warmup:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
a few frog stretches with internal rotation
(glutes still had amnesia of sorts, did 10 single leg glute bridges per side)
10 prying pushups
20 kettlebell halos with 15# (10 in each direction)

Gym was P-A-C-K-E-D with oodles of college students. Had to wait around for a bench. Sucked because I had the kids in tow and was on a time crunch due to the child care time limit. Ugh.

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 5
5 x 125 x 5

had planned to overhead press in the squat rack. Couldn't get one, and also coudn't get a fixed bb OR DBs that I could overhead press OR a bench to do so, as someone had jumped right in after I was done. Sheesh, even floor space was limited! Had to skip it and move on.

Wide grip pullups:
4 x +2.5 x 5

Still no pairs of DBs - GRRRRRR... Found a single 25. Better than nothing.
Leaning DB lateral raise:
3 x 25 x 10

had to pee. came back, my 25 was gone. ARRRRGH! No other DBs I could use. My time was up in childcare anyway from all the waiting around and trying to find what I needed. Hmmmf.

Finished this at home:

Stretch pushups:
3 x 10

Reverse DB flyes, leaning on my bed:
3 x 25s x 8

I can't wait for my kids to get back to school so I can get in at my regular time again!!

**Sunnyday** · 12-30-2015, 12:51 PM

Had to take the day off to take my youngest to the dentist and then my teen to see a neuro optometrist for some eye problems related to last summer's concussion that still haven't resolved themselves.
So I'm sitting here in the waiting room with my little ones in tow while my teen goes through a very thorough 2-hour evaluation. The office is in a super sketchy neighborhood and right away I'm thinking if this doc hadn't come so highly recommended I would have turned around and skipped the appointment. Did I mention she doesn't take insurance OR credit cards?! $$$
Had to be buzzed in at the door. Decor - if you want to call it that - is even higher on the yikes factor than the outside of the building, music matches the decor. Honestly, if any other adult was with me and even smirked at this scene, I'd lose all composure and bust out laughing to the point of getting us all thrown out!

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**Ibarramedia** · 12-31-2015, 03:44 PM

Originally Posted by Sunnyday

Had to take the day off to take my youngest to the dentist and then my teen to see a neuro optometrist for some eye problems related to last summer's concussion that still haven't resolved themselves.
So I'm sitting here in the waiting room with my little ones in tow while my teen goes through a very thorough 2-hour evaluation. The office is in a super sketchy neighborhood and right away I'm thinking if this doc hadn't come so highly recommended I would have turned around and skipped the appointment. Did I mention she doesn't take insurance OR credit cards?! $$$
Had to be buzzed in at the door. Decor - if you want to call it that - is even higher on the yikes factor than the outside of the building, music matches the decor. Honestly, if any other adult was with me and even smirked at this scene, I'd lose all composure and bust out laughing to the point of getting us all thrown out!

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My goodness. I am concerned about her now. That concussion was over 6 months ago and there are still issues. *** Shakes Head***