Sunnyday's Training Journal

[Sunnyday]

Dynamic stretching/shoulder warmup

Rope hammer curl:
2 warms
3 x 30 x 12

V-bar pressdown:
2 warms
3 x 25 x 12

Spider curl:
3-sec negative, hard squeeze at top
3 x 35 x 10

Dips:
3 x BW x 12

Incline DB curl:
3 x 20s x 8

a little light bench setup work with warmup weight. Each set I went through my entire setup in order as I want to do it, then had a different friend call out the start-press-rack commands so I get used to different timing and a different voice.
Several sets of 65 x 3 with reset/rack between reps

Finished with 20 minutes on the elliptical.

Had a 90-minute deep tissue massage later in the day. Woman broke up a ton of knots in my back, legs, and glutes. Standing MUCH straighter thanks to her and the chiro! Unless I point out my scoliosis to you, you wouldn't notice it. That can only help my bench form.

[Sunnyday]

Shoulder warmup- dynamic stretching

Straight arm pulldowns:
2 warms
3 x 20 x 15

Inverted rows:
new for me. Using my bench grip with a 1-sec pause at chest, slow negative
5 x BW x 10

Wide grip pullups:
2 x BW x 8

Reverse grip bent over bb rows:
1 warm
3 x 95 x 8

Chins:
2 x BW x 8

Decline DB rows:
1 warm
3 x 45 x 8

Neutral grip pullups:
2 x BW x 6

finished with 20 minutes on the elliptical.

[Curt James]

(waves)

Just hanging out in the cheering section. :-)

[Sunnyday]

Hiya Curt!

I highly recommend those inverted rows. They are no joke! Lit my lats on fire!

[Curt James]

I think I know what you mean.

There's a video somewhere of me bumping my head repeatedly while doing those on a Smith machine. Duh.

[Sunnyday]

I feel kinda bad to LOL at you bumping your head but you gotta admit that mental picture IS a riot!

[sassy69]

Had a 90-minute deep tissue massage later in the day. Woman broke up a ton of knots in my back, legs, and glutes. Standing MUCH straighter thanks to her and the chiro! Unless I point out my scoliosis to you, you wouldn't notice it. That can only help my bench form.

Isn't it truly amazing what that can do sometimes? I'm at counting down the hours to my ART session on Wed. My trainer constantly adjusts my position in every exercise I do because apparently I'm lopsided. I'm aware of my alignment issues from years of chiro, but when someone can just look at you and tell you you're lopsided, dang.

I'm seriously thinking about starting to hang a weight off my head on the inversion table so I can get a little traction action going to straighten out.

[cook]

Powerlifting is a lot of fun.In a different way from bodybuilding.I miss those days.

[Sunnyday]

Isn't it truly amazing what that can do sometimes? I'm at counting down the hours to my ART session on Wed. My trainer constantly adjusts my position in every exercise I do because apparently I'm lopsided. I'm aware of my alignment issues from years of chiro, but when someone can just look at you and tell you you're lopsided, dang.

I'm seriously thinking about starting to hang a weight off my head on the inversion table so I can get a little traction action going to straighten out.

Not so strange. My husband used to put a 25-lb DB on the floor behind the table so he could get a better stretch. When he flippedback, he'd pick up the weight off the floor. It actually works!

Powerlifting is a lot of fun.In a different way from bodybuilding.I miss those days.

I think it would be a lot MORE fun to do a full meet but unfortunately that isn't in my future. Still it'll be fun to watch everyone else kill it in squat and deadlift.

I miss competitive bodybuilding though.

[Curt James]

I feel kinda bad to LOL at you bumping your head but you gotta admit that mental picture IS a riot!

For your entertainment! Straight from 2008!



Should have moved that bench behind me. Duh. Then, because I was taping, I just kept pulling while scooching the box I had my feet on out to try to avoid the bench. Double duh.

:-)

[Sunnyday]

For your entertainment! Straight from 2008!



Should have moved that bench behind me. Duh. Then, because I was taping, I just kept pulling while scooching the box I had my feet on out to try to avoid the bench. Double duh.

:-)

LOL from the very first rep! That rates up there with old school David Letterman! ;-)

[Ibarramedia]

Nick Tumminello's lower body warmup plus Chiro prescribed mobility work

Morning calf training:
single leg hops x 10 ss standing calf raise w 5-sec hold at top x5 (3 sets)

DB lying leg curl:
2 warms
30 x 10 w 5-sec isohold
30 x 10 w 10-sec isohold
30 x 10 w 15-sec isohold
30 x 10 w 20-sec isohold
30 x 10 w 25-sec isohold
30 x 10 w 30-sec isohold

I had planned split squats in the Smith but it was occupied. Tried them with a bb but my balance issues signaled me to stop after the first set with the empty bar.

Pistol squats:
using 2 benches for minimal balance help, tap BOSU at bottom
4 x BW x 12 each leg
First set was super wobbly. I've been doing calf training barefoot at home so I got the idea after that first set to take off my shoes and do these barefoot. AWESOME! As in NO balance issues the last 3 sets. Yay!

Paused duck squats in the Smith:
2-sec pause on toes & no knee lockout at top
4 x 65 x 10

Leg press ss DB SLDLs:
2 pps x 10 ss 25s x 10, repeat 2 more times without stopping (30 reps each)

Finished with 20 minutes on the elliptical.

Chiro-prescribed static stretching at home.

Evening calf work:
bilateral standing calf raises to failure
unilateral calf stretch x 30 sec each side (2 sets)

Very good lower body session!

[Sunnyday]

Very good lower body session!

Thanks!

[Sunnyday]

Crazy day yesterday. My car went in the shop for regular maintenance, I had originally planned to wait at the dealership and get a free manicure, then sit on my yoga mat and do some much-needed stretching for my ridiculously tight lower half. Life had other things in store for me.
1. Last-minute change from the swim team coach: we're starting practice THIS week at 5:30, not next week.
2. My big girl calls, she needs to stay after to meet with a teacher...means she won't be coming home on the bus and I'll need to get her 25 minutes away.
3. Due to #1&2, had to cut my workout short to build in extra time to try to get a loaner vehicle at the last minute Ugh!!
I was able to get a loaner but compact not a minivan (hard with bulky car seats in a tiny car plus all the kids' sports stuff and my cooler full of food), meaning I'd have to switch vehicles between the time the little kids got home and before we have to leave for swim practice.
Got it all done but wow. I felt like a spinning top.

Still trying to find some time to clean my house before my German company comes next weekend. Big question mark whether I will get to even vacuum.

Yesterday's abbreviated leg day.

For the next 3 weeks I'm trying to channel my effort into bench work and nothing exhaustive. No dropsets, supersets, isoholds, etc.

Modified Nick Tumminello's lower body warmup plus some extra band work (sumo walks, monster walks, etc.)

DB lying leg curl:
2 warms
6 x 40 x 10

Smith split squats:
15 x 12 each leg
25 x 12
35 x 12
45 x 12
45 x 12
35 x 12

Smith duck squats:
4 x 35 x 10

Leg press:
3 x 2 pps x 20

Good mornings:
3 x bar x 12

Finished with 20 minutes on the elliptical.

^to me this was totally boring without all the mountaindog-esque nastiness I usually throw in. Not sure I like training this way. :-/

[Ibarramedia]

Have you ever felt that sometimes your quads are stronger than your knee and hip joints? Does that make sense? And how do you correct that?