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  1. #3781
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by sweeney58 View Post
    Your PR's are inspiring. I'm excited to see some of my own come back up during the off season.
    Thank you! I love setting goals and working toward them. Nailing them is of course awesome but the journey that gets you there is fun too. A lot of people I know lose strength on a precontest diet and like you the weights come up during the offseason. I am one of those weirdos who tends to hit PRs in a calorie deficit, LOL. Maybe cleaner diet? Go figure. But now that I'm smoking my logbook on a calorie surplus I'll take that too!
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #3782
    OLYMPIAN Sunnyday's Avatar
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    Monday...legs

    I moved calves to the end. I think I like them better at the beginning but I'll keep it this way for a few weeks.

    Nick Tumminello's lower body warmup

    DB lying leg curl:

    2 warms
    4 x 45 x 10 - up 5# from last week

    Squats:
    BW x 6 kneeling squats on bench between each set
    Bar x 12
    65 x 12
    95 x 12
    115 x 12
    135 x 12
    145 x 12
    155 x 12
    165 x 12 matched last week's PR
    145 x 12
    125 x 12

    Hack squats:
    Sled x 8
    +20 x 8
    8 x +40 x 8 - up 20 from last week

    Nordics:
    4 x BW x 12

    Pistol squats:
    Using 2 benches for balance, as little assistance as needed
    4 x BW x 12 each leg

    Donkey calves:

    a few warms
    6 x 4 pps x 9 Last set added 20 partials out of the bottom
    each set superset w 30 reps dorsiflexion

    No cardio.
    Last edited by Sunnyday; 12-15-2014 at 11:44 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #3783
    OLYMPIAN Sunnyday's Avatar
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    Tuesday...chest/delts

    I'm convinced I must've had a sign above my head that said, "hey it's cool, come on over and waste my gym time! I've got plenty of time to kill!" Ugh!! I have no problem with the serious regulars chatting with me because we all "get" each other and can say "gotta get back to work now". But I had two non-bbers today who couldn't take a hint - who really irritated me and that is hard to do:
    1. Woman who told me I look like she wants to look but no matter who she hires (dropped some well known names she's worked with) but can't seem to make any progress...she decided I must possess the Holy Grail of bbing to look the way I do and could she pick my brain. I suggested following a coach 100% and that went in one ear and out the other, lol.
    2. Schmoe in his 60s with hands down WORST form one could imagine on ANY exercise who thinks it's cool to hit on a happily married woman. Eeew. He saw me posing in a vacant aerobics room a few weeks back and can't seem to let it go. Yesterday he overheard me telling a friend about Saturday's deads and today he couldn't stop telling me how he can't wait to see me lift heavy like that. Eeew dude! Told him I do this to keep up with my Green Beret hubby. Seemed to only fuel the fire. Eeew. What baffles me is there is a literal TON of eye candy in my gym. Makeup in, hair done, deodorant, Lululemon yoga pants, spilling out of a too-small tank top, etc just begging for attention. I look like I just crawled out of bed and showed up. No makeup, hair everywhere, stinky ripe, out of style attire, earbuds in blaring LOUD...go pick on someone who WANTS that attention!


    Nick Tumminello's upper body warmup

    Over & backs:
    2 warms
    4 x 45 x 12
    Rushed through these due to #1 above.

    Incline bb:
    2 warms
    3 x 85 x 12

    Incline DB flyes:
    3 x 35 x 12 - up 5#, still fired up over my first unwelcome intruder

    Flat DB press:
    Decided to blow off some steam
    35s x 10
    40s x 10
    50s x 10
    2 x 55s x 6 left front delt started smarting, decided to stop there. Thrilled I can launch these suckers consistently now. Woot!

    Cable flyes:
    3 x 10 x 15

    Changed up the order of delt work from last week, mostly to get away from non-serious people.

    Smith wide grip upright rows:
    4 x +40 x 10

    Leaning DB lateral raise:
    6 x 20 x 12 - first time doing 6 sets at this weight (3 sets last week plus 3 sets lighter) really felt it!!

    DB reverse flyes: (reverse order from usual) added an extra set of each
    4 x 15s x 8 neutral
    4 x 15s x 8 overhand

    Front DB raise:
    4 x 10s x 12 - left delt a tiny bit sore, dropped back weight just to be on the safe side

    Six ways:
    2 x 8s x 8
    Stopped there due to the schmoe. Eeew.

    No cardio.

    Last edited by Sunnyday; 12-16-2014 at 08:19 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #3784
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Told him I do this to keep up with my Green Beret hubby. Seemed to only fuel the fire. Eeew.
    Report him.

    No sense wasting your time trying to be reasonable with him.

  5. #3785
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Report him.

    No sense wasting your time trying to be reasonable with him.
    I've thought about reporting him. The more I think about it the more I think I should. Thanks.
    Last edited by Sunnyday; 12-17-2014 at 05:56 AM.
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  6. #3786
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    If he's that old and hasn't the sense to treat people appropriately, even after a Green Beret hint then he needs a different kind of redirection. Better the gym manager or owner than some other gym member or your hubby.

  7. #3787
    OLYMPIAN Sunnyday's Avatar
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    Good point. Up until a few weeks ago his comments have been nothing but appropriate. The posing comment made me a little uncomfortable but this last comment actually creeped me out and that takes some effort on the creeper's part. I know the staff/management and the owners fairly well and I know they would handle it well. They know me well enough to know I'm not hypersensitive and that I've tried to handle it before coming to them.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #3788
    OLYMPIAN Granite-Dawg's Avatar
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    I hate shit heads.


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    DON'T BE AVERAGE!!!

  9. #3789
    OLYMPIAN Sunnyday's Avatar
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    He's scrawny. I could take him out. But I know my husband and the gym owners wouldn't appreciate that. Lol.
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #3790
    Moderator Hoss06's Avatar
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    Default Sunnyday's Training Journal

    Sub'd...now I feel like I'm in the cool kid crowd.

    Edit: had no idea she had a journal here. We need more active female journals such as this.
    Last edited by Hoss06; 12-17-2014 at 09:23 AM.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  11. #3791
    OLYMPIAN Granite-Dawg's Avatar
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    Hoss. Glad you are with us cool kids now. Sunny does work. She is bad ass


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  12. #3792
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Sub'd...now I feel like I'm in the cool kid crowd.

    Edit: had no idea she had a journal here. We need more active female journals such as this.
    Welcome!

    Quote Originally Posted by Granite-Dawg View Post
    Hoss. Glad you are with us cool kids now. Sunny does work. She is bad ass


    Sent from my iPhone using Tapatalk
    Thanks for the compliment, GD! I don't think I'd call myself a bad ass - yet - but I do know the road to becoming one is to surround yourself with them and learn all you can from them. It's why I started a journal here and not on one of those fluffy sites.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #3793
    OLYMPIAN Sunnyday's Avatar
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    Wednesday...abs and calves

    today between each exercise I also did some bodyweight squats in front of the (only) full length mirror kinda like a posing drill. Close eyes, squat to parallel, open eyes check hip position, rinse and repeat. There are no full length mirrors at the squat racks (don't get me started LOL) and with my scoliosis plus the left hip's severe osteoarthritis, my left and right side feel completely different going in/out of a squat or deadlift. I learned how to hit a pose without a mirror, so hopefully it will also work for my squat form. There are lots of people with great form here, but doing it and teaching someone else are two different things. I've asked for critique from time to time and I'm told yeah solid, hitting parallel, etc. but when I see my own form I still see the same ugly stuff: butt wink & lateral hip shift. Yeah it's hugely improved - at least the knees instinctively go out instead of inward and the other issues are nowhere near as obvious - but bottom line they are still there, which to me is unacceptable and needs improvement. I think these "friends" are either just trying to be nice and not hurt my feelings, or even if they did know what to do they don't know how to correct it. Either way, I'm on a mission to squat and deadlift like a bad ass ballerina.

    Bits and pieces of Nick Tumminello's upper/lower body warmup plus some mobility work prescribed by the chiro

    Side planks:
    3 x 60 sec hold each side

    Front planks:
    3 x 60 sec hold

    Dragon flags (3/4 reps only):
    3 x 6 getting stronger at these but progress is sloooowww

    Ab wheel rollouts:
    2 x 12 kneeling - didn't realize until I checked the logbook later on that I'd only done sets of 8 to date! Man, no wonder these wiped me out so bad! Haha
    2 x 8 standing, rolling up a decline bench (good grief these are HARD!)

    Reverse crunch ss traditional floor crunch:
    3 x 25 each

    Donkey calves:
    A few warms
    6 x 3 pps x 15
    Each set superset with dorsiflexion 30 reps/side using opposite foot as resistance

    No cardio.
    Last edited by Sunnyday; 12-17-2014 at 02:26 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #3794
    OLYMPIAN Sunnyday's Avatar
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    So now that my offseason is in full swing, here's where I'm at with diet. It's Mountaindog-inspired where I can afford it. For a family of 5 on one income it's more like Mountaindog diet on a shoestring, LOL!

    Training days...about 2300 calories (around 40%P,30%C,30%F)...usually 5-6 days/week

    Meal 1 (pre workout): oatmeal pancake- oats, almonds, egg whites (or whites-whole egg mix), cinnamon, pinch salt & Splenda to taste
    Coffee with scoop of vanilla whey as creamer and some WF Caramel Syrup

    (BCAAs intra workout)

    Meal 2: whey, oats, berries

    Meal 3: steak, rice or sweet tater, veg

    Meal 4: poultry or fish, fat (nuts, flax oil, olive oil, avocado, etc), veg

    Meal 5: poultry or fish, veg, Ezekiel toast with a little Kerrygold if I want

    Meal 6: whey, spoonful of Crazy Richard's crunchy PB...or eggs


    One Cheat meal, usually on Saturdays (Back day)


    Non-training days...about 2000 calories (usually just one day/week, sometimes two)

    Meal 1: 3 whole free range eggs, Ezekiel toast, wilted spinach, handful of berries

    Meal 2: whey, PB

    Meal 3: usually grilled animal of choice, veg, sweet tater or rice. Sometimes this becomes a sushi field trip with the family after church.

    Meal 4: whey, PB

    Meal 5: dead animal of choice, big salad, carb of choice if I feel like it...sometimes this becomes a sushi night if we didn't already go after church

    Meal 6: eggs or whey/PB
    Last edited by Sunnyday; 12-17-2014 at 03:01 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #3795
    Moderator Hoss06's Avatar
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    Ever try any dropsets on calves? Get under the smith machine bar, load up plates...stand on something to keep your heels off the ground and do some dropsets...or S/S standing with seated calve raises...

    Diet- have you tried this approach before? (Or similar)

    Are the BCAAs standard, or are they EAA's? (Essential amino acids) I know some enjoy BCAAs intra, but unless it's used as a bolus for 4-6 hours of meal spacing, or training fasted there really isn't a point.

    Although, I do enjoy the taste of some BCAAs out there.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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