Sunnyday's Training Journal

[Ibarramedia]

Belated Happy Birthday Sunny!

[sassy69]

Happy Belated Sunny! I see that you have a great "lif" and wonderful family!

Glad to see you've got a great supporter and motivator for that March meet! I'll be supporting you with finally adding "full weight" to my upper body training courtesy of a fully healed & totally new biceps attachment!

HAPPY HAPPY SUNNY SUNNY!

[Tu Holmes]

All in all, everything is surprisingly manageable: manageable hip/back pain, manageable training in spite of the resolutioners trying to take over the gym, manageable kid issues, out-of-bounds yet manageable home repairs, it's all good!

As long as you are happy and healthy, life is good!

[Sunnyday]

Belated Happy Birthday Sunny!

Thank you!

Happy Belated Sunny! I see that you have a great "lif" and wonderful family!

Glad to see you've got a great supporter and motivator for that March meet! I'll be supporting you with finally adding "full weight" to my upper body training courtesy of a fully healed & totally new biceps attachment!

HAPPY HAPPY SUNNY SUNNY!

Thanks! Yes, I have a blessed lif no doubt LOL.

Girl, I am gonna let out such a cheer the first time you take that arm for a full throttle test drive!

As long as you are happy and healthy, life is good!

^ This!

[Sunnyday]

Wednesday lower body training

First thing in morning:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
lotsa foam rolling and nailing trouble spots with the lacrosse ball :-(

At gym several hours later
Chris Duffin-inspired warmup:
10 BW goblet squats
10 frog stretches with a few intrnal rotations to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
a few more BW goblet squats
20 kettlebell halos (10/side with 18#)

Nordics:
2 x 10

Squats (to competition depth):
bar x 5
65 x 5
85 x 5
105 x 5
125 x 5
5 x 135 x 4

Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
8 x 175 x 1 with 60 sec between singles

Uniilateral standing calf raise:
5 x BW x 5 with 5-sec hold at top, no rest between sides/sets

Rolling planks:
3 x 10 (5/side) with 5-sec hold each side

[Sunnyday]

Thursday upper body training

supposed to be a bench warmup but the hip and low back were giving me a lot of trouble today

Warmup:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
a few frog stretches with internal rotation to each side
a few hip side-to-side
a few hip airplanes to each side
a few more frog stretches
10 arm crossovers to each side
10 banded over & back stretches
10 band pull-aparts
10 kettlebell halos in each direction

Flat bench:
each rep competition style with full pause at bottom & top
2 x bar x 5
65 x 5
85 x 5
105 x 5
5 x 115 x 4

Pinwheel curls:
3 x 20s x 10

V-bar pressdown:
3 x 35 x 10

Chins:
2 x BW x 5
5 x +2.5 x 5

Dips:
3 x BW x 12

Concentration curls:
3 x 20 x 10 each side

[Sunnyday]

Friday lower body training

First thing this morning:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
lotsa foam roller and lacrosse ball work

Warmup at gym:
10 BW goblet squats
10 frog stretches with a few reps internal rotation to each side
20 reverse lunge to knee hug (10/side)
20 hip side-to-side (10/side)
20 hip airplaines (10/side)
20 arm crossover (10/side)
a few more frog stretches and BW goblet squats
20 kettlebell halos (10 in each direction with 18#)

Nordics:
2 x 10

Squats (to competition depth):
bar x 5
65 x 5
85 x 5
105 x 5
5 x 125 x 5

Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 60 sec between sets

That was all I had time for with a sick kid at home and the rest of the fam needing me.

[Curt James]

Happy super belated Birthday, Sunny! <3

Awesome birthday card is awesome! Fantastic.

[Sunnyday]

Happy super belated Birthday, Sunny! <3

Awesome birthday card is awesome! Fantastic.

Thanks, Curt!
my birthday card artist is even more awesome than the card.

[Curt James]

Thanks, Curt!
my birthday card artist is even more awesome than the card.

I have zero doubts about that! :-)

[Sunnyday]

Monday upper body training

Had to switch my training split around for the next few weeks. Means I'm benching on universal chest day. Ugh.

warmup:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
a few BW goblet squats
10 frog stretches with a little internal rotation
20 hip airplanes
10 prying pushups
20 arm crossovers (10/side)
20 kettlebell halos (10 each direction with 15# cuz the 18# was missing )

Inverted rows:
2 x BW x 10

Flat bench: (each rep paused competition style, reset shoulders at top, repeat)
bar x 8
65 x 5
85 x 5
105 x 5
125 x 3
135 x 2
140 x 1
140 x 2
3 x 145 x 1 PR! :cheeerleader:
2 x 125 x 3

Standing overhead bb press:
bar x 5
55 x 5
3 x 65 x 5

Wide grip pullups (weighted):
3 x +5 x 5 PR!

My needy fam needed me. Had to stop there.

[Curt James]

Congratulations on the PR!!!

[warthog]

Are you pulling up only for back only or for biceps also? I think I remember you saying you did underhand so Im wondering about the wide grip" are the underhands for bis?

[Mac]

Congrats on that new PR!!!

[Sunnyday]

Congratulations on the PR!!!

Congrats on that new PR!!!

Thanks, guys! I'm still jazzed about it, 24 hours later!

Are you pulling up only for back only or for biceps also? I think I remember you saying you did underhand so Im wondering about the wide grip" are the underhands for bis?

I do pullup/chin variations 3 days per week.
Day 1 - wide grip/overhand
Day 2 - chins/underhand grip
Day 3 - neutral/palms facing grip

I first started doing a few sets of all of the above on just one day, which was my back day. A few months ago when I started the new pullup program and changed my split to more of an upper/lower, I decided to try pullup variations 3 days per week. And yes, the purpose of the neutral and underhand variations are for both biceps and back. The machines at my gym aren't adjustable enough for my half-pint size so I just avoid them. The free weights I need are almost always in use when I need them. The pullup stations, on the other hand, are almost always empty (as is the dip station). So if I can't find the weights I need when I need them, I just do a few extra sets of chins. And pullup variations done with perfect form are so much more badass than standing curls or lat pulldowns anyway.