Sunnyday's Training Journal

[Granite-Dawg]

Despite the distractions YOU KILLED IT!!! The Pr on dips is awesome. There are guys at my gym that would pack it up and leave because you are stronger than them.

[Sunnyday]

Despite the distractions YOU KILLED IT!!! The Pr on dips is awesome. There are guys at my gym that would pack it up and leave because you are stronger than them.

Thanks, GD! I have been on a mission to get good at BW dips and I feel as if I FINALLY DID IT! :-) Got to 90 degrees every rep! Woot woot!

I was so proud of myself I had to run over to one of the trainers I know and tell him all about it. Actually I said I'm catching up to him. LOL. This guy is all about variations of BW exercises but in the RIGHT ways that bbers and PLs can appreciate.

On that note, I saw an article today about mechanical dropsets using all-BW exercises. This was one of them and it is my next mission. Imagine this as a finisher on a heavy leg day!

1. Walking pistol squats to failure, then change to...
2. Wide BW walking lunges to failure, then change to...
3. Short walking lunge-squats to failure
(Visualize starting on one side of room, keep trash can at the other end of the room, finish near the trash can, puking optional but can is there just in case LOL)

I must master this (minus the puking) and add it at the end of a leg day.

[Granite-Dawg]

Thanks, GD! I have been on a mission to get good at BW dips and I feel as if I FINALLY DID IT! :-) Got to 90 degrees every rep! Woot woot!

I was so proud of myself I had to run over to one of the trainers I know and tell him all about it. Actually I said I'm catching up to him. LOL. This guy is all about variations of BW exercises but in the RIGHT ways that bbers and PLs can appreciate.

On that note, I saw an article today about mechanical dropsets using all-BW exercises. This was one of them and it is my next mission. Imagine this as a finisher on a heavy leg day!

1. Walking pistol squats to failure, then change to...
2. Wide BW walking lunges to failure, then change to...
3. Short walking lunge-squats to failure
(Visualize starting on one side of room, keep trash can at the other end of the room, finish near the trash can, puking optional but can is there just in case LOL)

I must master this (minus the puking) and add it at the end of a leg day.

I would probably pass out, and puke at the same time.

[Sunnyday]

I would probably pass out, and puke at the same time.

I would fall over, then pass out, and THEN puke. LOL. But it sounds like it would be fun getting there.

[Sunnyday]

Hubby offered to sleep in the guest room last night so I actually got some sleep for the first time in quite a while. I slept in and didn't get to the gym until late morning. Usually on a Saturday that means the gym is jam packed, especially on a cloudy, dreary morning as it was today. On the contrary, the gym was totally empty. Love it!! Praying that it happens again next weekend.

Did the same general order of exercises as last week, then added some pulldowns and pullovers plus a few tweaks here and there. Short and to the point, get 'er done. :-D

Chiro prescribed mobility work

Straight arm pulldowns:
15 x 20
20 x 20
25 x 20

1-arm DB rows:
2 warms
3 x 60 x 8 each side

Neutral grip pullups:
2 x BW x 8

Bent over bb rows, split stance:
2 warms
3 x 95 x 8

Reverse grip pulldowns:
2 x 100 x 8, 1-sec pause at bottom

Meadows rows:
2 warms
3 x +40 x 8 each side
^up 10# from last week

Wide grip pullups:
2 x BW x 8
^on last set added four 3-sec negatives by pushing off step at bottom - FUN! Thinking I will add this on other pullup/down variations next week

DB pullovers:
2 x 40 x 12

Hip was extra achy by the end. Skipped cardio. At least it let me get through all of the above before it gave me the middle finger.

[Sunnyday]

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[Sunnyday]

Feeling pretty good today in spite of a lot of extra sitting through appointments and a 3-hour swim team banquet. Had to rush through training to get to a doc appointment but once again I got it done. Yay me!

Nick Tumminello's lower body warmup plus some chiro prescribed mobility work

DB lying leg curl:
2 warms
3 x 45 x 12
1 x 45 x 20

Had planned Bulgarians but the Smith machine was occupied, had to improvise on the fly.

Box squats:
Bar x 12
65 x 12
95 x 12
115 x 12
105 x 12
105 x 15
that was all the low back could take today, legs were begging for more. Sorry legs. Tried to make it up to them on leg press.

Leg press:
1 pps x 10
2 pps x 10
3 pps x 10
4 x 4 pps x 12 with 3-sec negative & no lockout at top
^legs were thanking me LOL

Leg extension:
2 warms
4 x x 8

Hated having to stop there but determined to get to my doc appointment on time and still have time to eat.

Finished with 20 minutes on the elliptical.

[Granite-Dawg]

Feeling pretty good today in spite of a lot of extra sitting through appointments and a 3-hour swim team banquet. Had to rush through training to get to a doc appointment but once again I got it done. Yay me!

Nick Tumminello's lower body warmup plus some chiro prescribed mobility work

DB lying leg curl:
2 warms
3 x 45 x 12
1 x 45 x 20

Had planned Bulgarians but the Smith machine was occupied, had to improvise on the fly.

Box squats:
Bar x 12
65 x 12
95 x 12
115 x 12
105 x 12
105 x 15
that was all the low back could take today, legs were begging for more. Sorry legs. Tried to make it up to them on leg press.

Leg press:
1 pps x 10
2 pps x 10
3 pps x 10
4 x 4 pps x 12 with 3-sec negative & no lockout at top
^legs were thanking me LOL

Leg extension:
2 warms
4 x x 8

Hated having to stop there but determined to get to my doc appointment on time and still have time to eat.

Finished with 20 minutes on the elliptical.

You always make it work!! I feel lazy after reading your journal. you are awesome as always.

[Sunnyday]

You always make it work!! I feel lazy after reading your journal. you are awesome as always.

Thanks, GD, for making me feel awesome even when I'm feeling like I fell short again.
I prepped for just one show the first week of June. Never again. This time of year is too unpredictable for me. Labor Day through Thanksgiving seems to be the only time I can really get anything accomplished.

[Hoss06]

The stage will always be there when you're ready, SunnyD. That's the great part about this lifestyle!

[Sunnyday]

The stage will always be there when you're ready, SunnyD. That's the great part about this lifestyle!

Thanks, Hoss. I know the stage will always be there. There are plenty of times (like NOW) that I'm glad that I'm not prepping for a show. It's sooo hard on my family, particularly my husband who has to pick up the slack. They came first and the stage is just a luxury thing for me. So I keep telling myself it's not the end of the world. And yet...sigh...I struggle with not competing, even though I see how much better it is for them that I'm not. Sigh.

[Curt James]

You always make it work!! I feel lazy after reading your journal. you are awesome as always.

I'll see your "feel lazy" and raise you "I feel weak and lazy!"

[Sunnyday]

I'll see your "feel lazy" and raise you "I feel weak and lazy!"

And to think I didn't go all-out on squats this time. LOL!

[Sunnyday]

Fear the bber who isn't afraid to pick up purple DBs.

image.jpg

[Granite-Dawg]

Fear the bber who isn't afraid to pick up purple DBs.

image.jpg

Lol