Sunnyday's Training Journal

[Sunnyday]

Summer or winter, high or low, good or bad--we stay on the path.

If you train long enough you gonna hit times like this.I usually tell myself I am going to just hit some maintenace workouts.I get in there and get warmed up then the adrenalin gets going annd sometimes these maintenance workouts turn into great training days.

Thanks for the encouragement, guys. I really appreciate it. This morning I saw a post by a top female powerlifter saying the same. I know I needed to hear it multiple times. Also had to remind myself there are people in wheelchairs who would do anything just to get up and get under the empty bar. Counting my blessings.

Off to the gym I go. Hard training or maintenance, I’m putting in time and getting some movement. Let’s just see how this goes and I’ll be thankful for whatever this training session brings.

[Sunnyday]

Wednesday 12/13 lower body

Dynamic warmup

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

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

Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
116 x 5
132 x 4
138 x 4
3 x 143 x 4 - not horrible, but not that great either

RDLs:
3 x 135 x 8

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1 with 45 sec rests. I’ll take it

Bunch of BW walking lunges. Didn’t count sets or reps. Goal is more to concentrate on stabilizing the pelvis during the movement. Eventually I’ll start tracking sets and reps.

60 min walk at home

[Sunnyday]

Thursday 12/14 upper body training

THIS WAS A GREAT DAY OF TRAINING!!!!!

dynamic warmup

Face pulls:
30 x 12
40 x 12
3 x 50 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
116 x 5 - felt super easy peasy so I went up from my planned 124 to 127
5 x 127 x 5 with 2-count pauses, all sets/reps went BEAUTIFULLY! And a self liftoff too!

Wide grip pullups:
3 x BW+25 x 5 - Dropped the weight down to work on pausing top/bottom

Seated Y press ss Smith wide grip upright rows:
25s x 8 ss +40 x 8

Leaning DB lateral raise:
3 x 20 x 12/side

60 min walk at home

[hifrommike65]

We can't expect good days every day, but they're great to have. I tracked my days for eight years from 1982 to 1989 when I was working on my dissertation. I rated each day as "off today," "poor," "okay," "not bad," "good," or "very good." In seven years, I had only six weeks of "good" or "very good" days. Those were the days I actually wrote my dissertation. But everything else (even "off today") contributed to finishing it.

[Sunnyday]

Monday 12/18 upper body training

Family circus stuff had me late to the gym. Barely enough time to see the inside of the gym.

dynamic warmup

Did dragon flag partials with a friend.
3 x 6 three-quarter reps from the top. Surprised myself that I could do tgat
Face pulls:
30 x 12
40 x 12
3 x 50 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
116 x 5
127 x 4
3 x 135 x 4 - these were solid but after the third set I started getting a splitting headache and had to stop there

Wide grip pullups:
4 x BW+25 x 5

Seated Y press ss Smith wide grip upright rows:
25s x 8 ss +40 x 8

Leaning DB lateral raise:
3 x 20 x 12/side

60 min walk at home

[AlexG]

Thursday 12/14 upper body training

THIS WAS A GREAT DAY OF TRAINING!!!!!

Darth Vader Most Impressive 2.jpg

[Sunnyday]

Darth Vader Most Impressive 2.jpg

Thanks, Alex.

[Santa Claus]

Family circus stuff had me late to the gym. Barely enough time to see the inside of the gym.

Merry Christmas to a wonderful mother and wife and lifter! I admire you a lot and hope your holiday is the best one yet.

[Sunnyday]

keep up the great trainin' Mrs. Sunny, and have a VERY BLESS CHRISTMAS 2017

Thank you, COG. Same to you.

[Sunnyday]

Wednesday 12/20 upper body training

Had me a kickass training day and revoked a few man cards in the process!!

dynamic warmup

Face pulls:
30 x 12
40 x 12
3 x 50 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
116 x 5
3 x 127 x 5 with 2 count pauses and self liftoff, these could not have gone any better! My chiro was training nearby and told me I should go up. Told him I’m planning 130 for paused 5s next week AND want to make real sure that I can nail 143 for paused triples this Friday. Pray for me people as that weight gave me issues last training cycle. It happens in 2 days.

Neutral grip pullups:
3 x BW+40 x 5 - I got these last week but the last rep was an ugly grind. These were kickass solid! Calling it a PR.

Seated Y press ss Smith wide grip upright rows:
25s x 8 ss +50 x 8, up 10# on the rows from last time.

Incline DB press ss chest supported DB row:
30s x 10 ss 30s x 10
35s x 10 ss 35s x 10
40s x 10 ss 40s x 10 - PR for both, and never superset them before
^the 2 guys beside me incline pressing 70s looked pretty ashamed cuz pound for pound I smoked both their asses. They each weighed twice my BW and were more than half my age.

60 min walk at home

[Sunnyday]

Just realized I didn’t post Tuesday’s lower body training.

Dynamic warmup

Had to wait for a squat rack, did some odds and ends

Leg extension:
3 x 50 x 10

DB lying leg curl:
3 x 25 x 10

Leg press:
4 x sled x 10, yeah not much. Can barely get to parallel without excruciating hip and sacral pain in this position. And to think I used to press 6 plates/side for sets of 10 easy. Sigh.

Bulgarians:
4 x BW x 10/side

Squats:
Bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 4
3 x 150 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 0, yuk!! This ought to be a warmup weight.

RDLs:
3 x 135 x 8

60 min walk at home



Thursday 12/21 lower body training

had my son’s IEP meeting today so I did what I could on a time crunch

Dynamic warmup

Bulgarians:
3 x BW x 10/side

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
2 x 145 x 5

sumo deads:
135 x 1
155 x 1
175 x 1
6 x 190 x 1 with 30 sec rests

ran out of time, had to stop there

60 min walk at home

[stanlystud]

Just realized I didn’t post Tuesday’s lower body training.

Dynamic warmup

Had to wait for a squat rack, did some odds and ends

Leg extension:
3 x 50 x 10

DB lying leg curl:
3 x 25 x 10

Leg press:
4 x sled x 10, yeah not much. Can barely get to parallel without excruciating hip and sacral pain in this position. And to think I used to press 6 plates/side for sets of 10 easy. Sigh.

Bulgarians:
4 x BW x 10/side

Squats:
Bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 4
3 x 150 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 0, yuk!! This ought to be a warmup weight.

RDLs:
3 x 135 x 8

60 min walk at home



Thursday 12/21 lower body training

had my son’s IEP meeting today so I did what I could on a time crunch

Dynamic warmup

Bulgarians:
3 x BW x 10/side

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
2 x 145 x 5

sumo deads:
135 x 1
155 x 1
175 x 1
6 x 190 x 1 with 30 sec rests

ran out of time, had to stop there

60 min walk at home

you bad baby doll....

[Sunnyday]

you bad baby doll....

Hey stud!

[BananaHammock]

Just realized I didn’t post Tuesday’s lower body training.

Dynamic warmup

Had to wait for a squat rack, did some odds and ends

Leg extension:
3 x 50 x 10

DB lying leg curl:
3 x 25 x 10

Leg press:
4 x sled x 10, yeah not much. Can barely get to parallel without excruciating hip and sacral pain in this position. And to think I used to press 6 plates/side for sets of 10 easy. Sigh.

Bulgarians:
4 x BW x 10/side

Squats:
Bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 4
3 x 150 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 0, yuk!! This ought to be a warmup weight.

RDLs:
3 x 135 x 8

60 min walk at home



Thursday 12/21 lower body training

had my son’s IEP meeting today so I did what I could on a time crunch

Dynamic warmup

Bulgarians:
3 x BW x 10/side

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
2 x 145 x 5

sumo deads:
135 x 1
155 x 1
175 x 1
6 x 190 x 1 with 30 sec rests

ran out of time, had to stop there

60 min walk at home

Been there with my stepson. His were always such fun. I hope they go better than ours did

[Sunnyday]

Been there with my stepson. His were always such fun. I hope they go better than ours did

Very pleased to report it went surprisingly well, actually! Downright painless! Counting my blessings that this group of teachers and administrators loves my boy and will bend over backwards to help him succeed. Very rare to have such a team on our side.