Sunnyday's Training Journal

[Sunnyday]

Saturday 8/27 upper body

Yet another Saturday of Sunny tearing it up and scaring gym members!


Did all this at the gym as a warmup:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
plus...
10 frog stretches with a few reps internal rotation to each side
3 different arm crossover variations(10/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
121 x 3
132 x 3
3 x 143 x 3
during my setup for set #2 my spotter called out, "come on, Godzilla, you got this!" Got a few funny looks from the "normal" people.

Neutral grip pullups:
4 x BW+25# x 5 - added another set from previous weeks cuz I finally had the time

Did the rest of this workout in reverse order from my usual just because I felt like something different...

Decline 1-arm DB rows:
3 x 50 x 10 each side

Reverse grip bent over rows:
3 x 115 x 10

Inverted rows:
3 x BW x 12

Stretch and foam roll

So I'm on my way out the door and one of my girly-girl friends (translation: comes to gym wearing makeup, jewelry, matching outfit including shoes LOL) comes over and proceeds to tell me she miscalculated on her deads and just hit a 10-lb deadlift PR (175) and so I talk her into adding another 10 lbs and i video her in a BEAUTIFUL conventional pull! The vid was a little dark but still something she can show ppl (like her powerlifter BF who is overseas) and be proud of. So happy I could be part of that experience!

[Sunnyday]

Monday 8/27 lower body

at home first thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
PRI 90/90 ip lift 3x15-sec holds/side
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
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
145 x 4
155 x 4
4 x 160 x 4 - my heaviest sets of 4 to date and extra significant since this is my meet PR from March. Yeah me.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
8 x 218 x 1 - with 60 sec between singles, my heaviest pulls with this rest period.

Glute ham raises on the new gym equipment (still trying to rig this poor man's GHR so I keep from falling out of it LOL (there's no way to secure my tiny feet so they don't slip out):
3 x BW x 8

Ab wheel:
3 x 15

Horizontal calf machine:
3 x 190 x 10

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

Finished with 20 min on the elliptical. Not because I'm feeling fat, just trying to encourage a friend doing her figure show in 6 weeks.

[Sunnyday]

Tuesday 8/30 upper body:

First thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
PRI 90/90 hip lift 3x15-sec holds each side

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
full BW squat with 30 sec hold at bottom
3 diff arm crossovers (10/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 4
130 x 4
4 x 134 x 4

Wide grip pullups:
3 x BW+25 x 5

Reverse DB fly, leaning on incline bench:
3 x 15s x 15

Leaning DB lateral raise:
3 x 25 x 12/side

Hand release pushups:
3 x 12

Had to cut things short and skip overhead presses so I could make it to a chiro appointment. Glad I got that much done.

[Sunnyday]

Wednesday 8/31 lower body

Today's training was inspired by KC Mitchell, aka that1legmonster. I started a thread about him in the Strength section.

I woke up this morning feeling like I had been hit in the hip by a truck, thanks to my chiro beating me up yesterday afternoon. That plus the cardio I had started. Not sure that was such a brilliant idea. I'll try it again and see how it goes but it may very well be that ANY form of cardio is out of the question for this busted up body.


at home first thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
PRI 90/90 ip lift 3x15-sec holds/side
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
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)
^^all that still wasn't enough, my hip was still screaming at me and several times I wondered whether I was going to train at all. Kept thinking if KC Mitchell can man up and squat to competition depth AS AN AMPUTEE then I have no excuse not to at least TRY. So...

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
5 x 150 x 5 - my heaviest 5s to date and was I ever STOKED about it!!

Took a looooong break to man up and get started on deads but I'm quite proud of what I accomplished.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 203 x 1 with 45 second rests between singles, my heaviest pulls with that rest period BOOM!

Got home and did the rest:

Nortics:
3 x BW x 10

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 rounds)

Jane Fonda-style glute circuit:
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glue bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Step-ups:
1 x BW x 100/leg

[Mac]

You are a PR setting machine!

[Sunnyday]

You are a PR setting machine!

Yep. I gotta be, cuz no one out there is gonna do it FOR me.
I know I don't have stellar genetics for powerlifting (or bodybuilding). Leaves me work ethic and thankfully I have NO issues in that area!
So since I can't do competitive bodybuilding anymore (short of a miracle), I'll just give this powerlifting thing my best shot and see how far I can take it. I figure the worst that can happen is I become the best ME that I can be.

[David4ts]

All
I see sunny almost everyday at the gym and she is always has a good word for every one. I hit a deadlift PR today and would like to thank Sunny for her support.

[Sunnyday]

All
I see sunny almost everyday at the gym and she is always has a good word for every one. I hit a deadlift PR today and would like to thank Sunny for her support.

David, you're awesome!
Peeps, David hit one NIFTY deadlift PR today and it came up NICE!! I can only hope to be deadlifting at all in my 60s, let alone smoking PRs!

But you didn't tell them how the manager told you to stop making so much noise. That made me

[BananaHammock]

Yep. I gotta be, cuz no one out there is gonna do it FOR me.
I know I don't have stellar genetics for powerlifting (or bodybuilding). Leaves me work ethic and thankfully I have NO issues in that area!
So since I can't do competitive bodybuilding anymore (short of a miracle), I'll just give this powerlifting thing my best shot and see how far I can take it. I figure the worst that can happen is I become the best ME that I can be.

Too bad. I wouldn't mind you spamming the site with pics of yourself unlike........



No disrespect intended

[Sunnyday]

Too bad. I wouldn't mind you spamming the site with pics of yourself unlike........



No disrespect intended

Coming from you that's a real compliment - thank you.

[Sunnyday]

Thursdday 9/1 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
PRI 90/90 hip lift 3x15-sec hold each side
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
3 diff arm crossovers (10/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
4 x 125 x 5 - dropped a set, getting ready to add more sets to my heavy day on Saturday

Chins:
4 x BW+25 x 5 - added an extra set from last week

Pinwheel curls:
3 x 20s x 12

V-bar pressdown:
3 x 50 x 10

Spider curls:
3 x 45 x 10

Dips:
3 x BW x 12

Zottman curls:
3 x 15s x 10 - with 30 sec rest periods

A friend and I inducted another member into the "Six Ways Mafia Club" today. The dude was thanking us up and down as he left the gym with the most ridiculous shoulder pump of his life! I cautioned him he'll be cursing us tomorrow when he can't lift his arms up to drive. LOL

[Sunnyday]

Friday 9/2 lower body

Hard night of homework for both kids (mom having to reteach each kid the math concepts they dind't understand from the day's lesson) plu back to school night and extra-extra sitting yesterday did my training no good today. Did what I could and gave it my best shot.

Had to do all the mobility and warmup at the gym, again. ugh.
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
PRI 90/90 ip lift 3x15-sec holds/side
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
150 x 3
160 x 3
3 x 170 x 3 - would call this a PR but the back and hip were really achy so I cut these just above parallel. Meh.

Skipped sumo deads cuz hip

Glute ham raises (assisted w band cuz ow out of the bottom)
3 x BW x 10

Stuff on the home front needed my attention. Finished the rest of training at home.

Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top (3 sets)

Ab wheel:
3 x 15

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

[Sunnyday]

Saturday 9/3 upper body

Did all this at the gym as a warmup:
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
3 different arm crossover variations(10/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
121 x 3
132 x 3
3 x 143 x 3

Neutral grip pullups:
4 x BW+25# x 5 - PR! Heaviest pullups to date!

My big girl turned 16 on Thursday and her sweet 16 party is this weekend, so I stopped there to get back to supermom mode.

[Sunnyday]

Monday 9/5 lower body

at home first thing this am (changed order of exercises):
PRI 90/90 ip lift 3x15-sec holds/side
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
1x60 kneeling ankle squeezes
40 seated arm circles in each direction
25 elbow curls
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
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
150 x 4
4 x 160 x 4 - my meet PR from March and my heaviest sets of 4 to date. I did this last week but in my heart I know I cut last week's reps about an inch or two short. Shot vid of these sets and undoubtedly legit competition depth so I'm pleased as punch with this squat session!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
8 x 218 x 1 - with about 60 sec between singles, real pleased.

Nordics:
3 x BW x 10

Ab wheel:
3 x 15

Standing unilateral calves:
5 x BW x 5 with 5-sec holds at top

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

[Sunnyday]

Tuesday 9/6 upper body:

First thing this am (done in somewhat reverse order of last week and added some extra reps here and there):
PRI 90/90 hip lift 3x15-sec holds each side
40 supine point/flex per foot
40 supine foot rotation in each direction per foot
1x60 kneeling ankle squeeze
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
full BW squat with 30 sec hold at bottom
3 diff arm crossovers (10/side per variation)
(skipped over & back banded stretch, I may drop this out completely)
20 band pull-aparts

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 4
130 x 4
4 x 134 x 4

Wide grip pullups:
3 x BW+30 x 5 - heaviest to date WOOOO!

Overhead press:
5 x 65 x 5 with very short rest periods
planning to increase weight next week and see how the low back holds up

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

Leaning DB lateral raise:
3 x 20 x 15/side

Hand release pushups:
3 x 10

Six ways:
3 x 10s x 6 plus some burnout partials on the third set