Sunnyday's Training Journal

[Sunnyday]

Wednesday 9/6 upper body training

dynamic warmup

Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5
5 x 121 x 5 - felt awesome, vid posted on IG

Neutral grip pullups:
5 x BW+30 x 5

Neutral grip machine rows:
4 x 90 x 10

Inverted rows:
4 x BW x 10

Reverse DB flyes:
2 x 15s x 10 overhand
2 x 15s x 10 reverse grip


60 min walk at home

[Curt James]

It went VERY well!

I was surprised when I saw the school systems in our area announced the start date AFTER Labor Day. Usually our start date is much closer to yours.

Yep, taking FULL advantage of the uninterrupted gym time! At least until one of my kids upsets a teacher and I get a phone call from the school. :-/

We've been starting early a few years now. It's nice getting out in May but then it's not as much fun when you start back up in August. lol

Hopefully, there will be no negative teacher calls!

[hifrommike65]

The teachers need to get a life. If they don't want to deal with kids, they need another job.

[Sunnyday]

Thursday 9/7 lower body training

Dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130x 12 (4 rounds)

Seated leg curl ss leg extension:
30 x 10 ss 30 x 10 (6 rounds without stopping)

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
3 x 125 x 5 - far cry from 145 2 weeks ago. Sigh

Sumo deads:
135 x 1
155 x 1
10 x 175 x 1 - with 30 sec rests. Far cry from the 190 I was pulling at this interval 2 weeks ago. Yuk.

60 min walk at home

[Sunnyday]

Friday 9/8 upper body training

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3 - this mooooovvvved! So I knew things were gonna get good
135 x 3
5 x 138 x 3 - every rep/set moved soooo niiiice! IG vid posted for you IG people

Chins:
3 x +32.5 x 5 - yet another post-injury PR!

Close grip bench ss incline DB curl:
65 x 8 ss 20s x 8 (3 rounds) with almost no rest between sets
85 x 8 ss 20s x 8 (2 rounds)

60 min walk at home

[David4ts]

Sunny, just let you know. Denyse and family are know in direct path of the hurricane. They are going to ride it out in there home.

[Sunnyday]

nice work Sunny

Thanks, COG

Sunny, just let you know. Denyse and family are know in direct path of the hurricane. They are going to ride it out in there home.

Oh wow. Thanks for the update on her. RX peeps, just to bring you in the loop, Denyse used to train with me and David4ts before she and her fam moved to the Tampa area. I still keep in touch with her on IG and David4ts keeps up with her on FB.

My in-laws are in the Orlando area and as many of you know, my FIL is terminally ill. He's not well enough to travel very far by car, so yesterday they transported him by ambulance to hospice where my MIL can stay with him in a suite so they don't have to be separated during the storm.

[Sunnyday]

Saturday 9/9 lower body

Dynamic warmup

Gym was busy as it was last weekend. This time I waited for a squat rack. I waited for over an hour. Ugh!!! I really need a home gym. :-/

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

DB lying leg curl:
4 x 25 x 12

Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
1 x 135 x 3
2 x 138 x 3

Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 215 x 1 with 45-60 sec between pulls

60 min walk at home

[hifrommike65]

Gym was busy as it was last weekend. This time I waited for a squat rack. I waited for over an hour. Ugh!!! I really need a home gym. :-/

Reminds me of when I went into a 24-Hour Fitness facility on the west coast w/ a friend. He complained that the management just supplied one set of dumbbells for every weight category & he often had to wait a long time for the 25-pound dumbbells he liked to use.

[Sunnyday]

Monday 9/11 upper body training

I killed it today. :-D

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
130 x 4
4 x 132 x 4 - post-injury PR and just 2 lbs below my heaviest 4s woot

Wide grip pullups
3 x BW+32.5 x 5 - post-injury PR, just 2.5 lbs below my all time best

Seated Y press:
4 x 12s x 10 - up 2# and a PR

Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)

Leaning DB lateral raise:
4 x 20 x 12/side without rest between sets and up 5 from last week

Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)

Six ways:
3 x 5s x 6 - havent done these in months!

60 min walk at home

[Sunnyday]

Tuesday 9/12 lower body training

dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)

DB lying leg curl:
4 x 25 x 12

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 1 - blah! Hip gave out and had to rack it. Then lost my nerve to do more

Front squats:
4 x bar x 6 just trying to get the hip moving again. Ugh.

RDLs:
135 x 8
145 x 8 - matched my best
155 x 8 -PR
165 x 12 - failure & yeah a mother of PRs lol

60 min walk at home

-----

Wednesday 9/13 upper body training

dynamic warmup

Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5
3 x 124 x 5 - post-injury PR

Neutral grip pullups:
3 x BW+32.5 x 5 - post-injury PR

Reverse grip bent over bb rows:
4 x 95 x 10

Straight arm pulldowns:
40 x 12
50 x 12
4 x 60 x 12

60 min walk at home

[Sunnyday]

NICE work Sunny

Thank you!

[Sunnyday]

Thursday 9/14 lower body training

Dynamic warmup

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
4 x 138 x 5 - not bad. Surprised myself.

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 195 x 1 - with 30 sec rests. These are right where they're supposed to be! Surprised myself again.

Smith split squats:
Bar x 6
+10 x 6
+20 x 6
+30 x 6

Seated leg curl ss leg extension:
50 x 10 ss 50 x 10 (4 rounds)

Ab wheel ss horizontal calf machine:
15 ss 130x 12 (4 rounds)

60 min walk at home

[Sunnyday]

Friday 9/15 upper body training

Kids had an early dismissal today so I was on a time crunch. Thankful this only happens once a month. At least I could get a bench when I needed it.

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
135 x 3
3 x 140 x 3 - BOOM! A 2-lb post-injury PR! Vid posted for you IG people

Chins:
3 x +32.5 x 5 - had planned 4 sets but was running out of time

Close grip bench ss incline DB curl:
65 x 12 ss 20s x 8 (3 rounds) with almost no rest between sets

Out of time. Beat the school bus home by 3 minutes lol.

60 min walk at home

[whycutback]

You look very cut from the back do you have any stuck body parts or smooth areas?