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  1. #31
    Moderator GirlyMuscle's Avatar
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    Repped for the popcorn balls success!
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

  2. #32
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by musclegoddess65 View Post
    Well you survived the popcorn balls and had some mother daughter time... WIN/WIN!

    sometimes, for me, brushing my teeth or chewing cinnamon gum helps too... not much taste good after that....

    man them wings sound YUMMY!
    Thanks for the encouragement & words of wisdom, MG. Yeah, the wings were awesome. My man knows how to cheat right. He is also a master at the grill, so I will be posting a few grill nights in the days and weeks to come.

    Life is too short to eat bad food!

  3. #33
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    Repped for the popcorn balls success!
    Yeah!! Thanks, GM.

  4. #34
    OLYMPIAN Sunnyday's Avatar
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    Today was back day. I was in a dropset-mindset today so everything that could get dropsetted, did.

    CG Rows (different machine from last week):
    55 x 15
    70 x 15
    85 x 13
    100 x 6 dropped by 15 back to the warmup set

    CG Pulldowns
    60 x 15
    70 x 15
    80 x 11
    90 x 6 dropped by 10 back to warmup

    Underhand rows:
    62.5 x 15
    75 x 15
    87.5 x 11
    112.5 x 4 dropped by 12.5 back to warmup

    Assisted chins (underhand):
    50 x 15
    40 x 15
    30 x 10
    20 x 2 (too hard!!) back up to 30 & did 8 more

    Overhand rows:
    62.5 x 15
    75 x 15
    87.5 x 10
    112.5 x 3 dropped by 12.5 back to warmup

    Overhand/wide assisted chins:
    50 x 15
    40 x 12
    40 x 10
    40 x 10

    Deadlifts (my first time doing these):
    No idea what this shorter barbell weighs, guessing 35?
    2.5s x 15
    5s x 15
    10s x 12
    10s + 5s x 10

    30 min moderate cardio on the elliptical

    Time to wake up my little guys and go get big sister from school. It is gymnastics night so my big girl and I get some fun time while Daddy watches the "littles". I stretch on the floor in the waiting area while she has her practice. Trying to get my splits back before the year ends and I'm almost there!

  5. #35
    OLYMPIAN Sunnyday's Avatar
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    Chest and calves day!

    Incline press:
    25 x 15
    37.5 x 15
    50 x 13
    62.5 x 5...drop by 12.5 on back to 25

    Seated flyes:
    37.5 x 15
    50 x 15
    62.5 x 13
    87.5 x 4...drop by 12.5 on back to 37.5

    Seated press:
    50 x 15
    60 x 15
    70 x 15
    80 x 12

    Flat DB flyes:
    10 x 15
    10 x 15
    12 x 15
    15 x 13

    Standing calves:
    70 x 15
    90 x 15
    140 x 15
    160 x 10

    Seated calves:
    20 x 15
    50 x 15
    70 x 15
    90 x 8

    Still going up in weights & reps/set slowly but surely. Legs were wobbly after the calf deep-fry which made me feel like I actually did something...short of beating them with a bat to stimulate them to grow.

    About two more inches to go on one of my splits. That is cool. I tore my right hamstring in high school and there is still a visible knot (if I point it out you'd notice it but the fewer flaws I point out the better so the split with that leg in front has a little more to go. Straddle is taking a looooonnng time, but I had it years ago before kids so it is only a matter of time and consistent stretching. My goal is to learn to press up from a straddle split to a handstand, my favorite gymnastics move. No time frame, just want to learn to do it.

  6. #36
    FREAK musclegoddess65's Avatar
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    damn girl.... I haven't done splits since high school....
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  7. #37
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by musclegoddess65 View Post
    damn girl.... I haven't done splits since high school....
    I could still do them in college. I have a pretty respectable case of scoliosis and I've been feeling the effects more and more as I get older. Strangely enough, I notice that the pain and discomfort are more bearable the stronger I get in the gym and also more flexible I am. So I figured the splits are a good metric to know I'm doing enough.
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  8. #38
    OLYMPIAN Sunnyday's Avatar
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    Legs today.

    Leg extension:
    55 x 15
    75 x 15
    90 x 12
    120 x 6 dropped by 15 working back down to 55

    Seated curls (Nautilus, different machine from last wk):
    50 x 15
    60 x 15
    80 x 15
    100 x 5 dropped by 10 working back down to 50

    Smith squats
    40 x 15
    50 x 15
    70 x 15
    80 x 12
    100 x 4 (Yeah! So proud of myself!!)

    Walking lunges w/25s: 4 sets x 12 ea side

    One of my girlfriends saw me doing walking lunges with a pair of 25s and yelled out, "holy cow!" and totally ruined my trance. Got it back, but it really ruined a great first set.

    I stretched some, but not nearly as much as I had hoped. Crossing my fingers I can do more when my kids go down for their afternoon nap.
    Last edited by Sunnyday; 11-24-2010 at 01:55 PM. Reason: fixed typo
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  9. #39
    FREAK musclegoddess65's Avatar
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    I like smith squats, you can really vary the placement of your feet, out farther, in more and hit the legs and butt in a whole different way.

    your gonna have some sore legs for Black Friday shopping... Nice work girl....

    what type of stretches do you do? it is truly something I need to do more of myself, like take an off day and just do a good 1/2 hr or stretching....
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  10. #40
    OLYMPIAN Sunnyday's Avatar
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    I tell you one day I will write an ode to the Smith machine. I love that thing so much I could pitch a tent in that corner of the gym and just hang out all day...if my legs wouldn't give out on me, LOL!

    I am a big fan of Smith squats primarily because of my back and hip problems. I like the sense of security of knowing even if my back did give out that I can stop the motion mid-stream if I had to. I'm still pretty timid with free motion. Because of the curve in my back and my twisted pelvis, you can actually see my hips curve to the left as I squat. Pretty freaky the first time I watched myself in the mirror.

    When it comes to shopping, I'd prefer to stay home and let my husband do it for me. Drives my sisters-in-law nuts that I don't like to shop as much as they do, 'cause they all have 3rd degree black belts in that "sport". Sure, I'll tag along for the social aspect, but ever since having 3 kids in tow, it's not nearly as much fun for me: the snacks, the drinks, the toys to keep them occupied, the crankiness, etc. I'd much prefer to do mine online, so I can really think about what I'm spending and do the price comparisons...all while the kids are asleep and can't interrupt me. In fact, my husband does all the grocery shopping AND the birthday and Christmas shopping for the kids (if there's something I can't get online).

    Stretches...where do I begin? When you are as crooked as I am (and/or as banged up as my husband), you just learn to make stretching part of your WO. Once I hit 38 and my second pregnancy, I started stretching twice a day. Sometimes, if I'm feeling particularly creaky I'll add a 3rd time somewhere in the day. One of those sessions is around 20 or 30 minutes (usually after my WO when things are nice and warm), the others might be 10 or 15, just to keep things loose. My muscle memory isn't what it used to be and all it takes is an overzealous kid to squirm the wrong way and it's game over for Mommy.

    After a WO I make sure to really stretch the muscle group(s) I worked that day, then the rest of that session is "fun stuff" - at least to me it is. Leg stretches for splits (I started these holding onto a couple of folding chairs until I got low enough that I could balance on my hands. Then I do back and hip stretches, yoga stuff to keep my spine flexible and open up my pelvis. Those help with my back pain and discomfort, especially in the lower area.

    One of the most comprehensive books you can get to show you great stretches is "Stretching" by Bob Anderson. The guy shows you stretches for every muscle group, and grouped by sport, too. My copy is so old the pages are yellow. I've had it since high school. I'm sure you can find it on Amazon. Can't recommend it enough, especially if you are thinking about a triathlon as I read in your thread. Hope that helps.
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  11. #41
    OLYMPIAN Sunnyday's Avatar
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    YEAH!!! UPS just delivered my protein powder! I was beginning to worry it wasn't going to get here as promised. Really gets to me when the last can is running low and with a holiday weekend approaching.
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  12. #42
    FREAK musclegoddess65's Avatar
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    I'll have to look for that book. I've done tri's before, sprint and oly distance. but BBing or Tri's I am a bad stretcher.... it always feels like one more thing to do... and I know the benefits of it.

    I can see why the smith is your friend then.... no sense risking injury at all...

    I am so not a shopper... grocery store YES... mall NO freaking WAY... get in, get out, nobody gets hurt... I believe I was absent that day when the Lord passed out that gene... and shopping with kids... mmm no thanks...
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  13. #43
    OLYMPIAN Sunnyday's Avatar
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    Thanksgiving rocked. My first time cooking the whole meal without help. Felt good to eat a good dose of empty carbs. I ate like a pig, full throttle & anything not nailed down for 1 hour. Just about needed a lifeguard for everything drowning in the gravy on my plate. My pies came out great, if I do say so myself. I felt awful afterward, but it was worth it. Good to get it out of my system and back to eating clean today.

    This was the spice mixture I used for the pumpkin pies:
    1 tsp ground ginger
    1 1/2 tsp ground cinnamon
    1/2 tsp ground cloves
    1/2 tsp ground allspice
    1/4 tsp ground cardamom
    pinch of salt

    This was enough for 2 pies.

    I'm thinking 1/2 teaspoon of this mixure plus a couple tablespoons of canned pumpkin added to my regular vanilla oat smoothie will taste great. Gotta try this soon.


    Hit traps & shoulders today.

    The gym was extra-crowded. Hard to get to the machines I wanted when I wanted.

    Smith machine shrugs: (first time trying this, didn't like it at all)
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    Standing overhead press w/shorter barbell (first time trying this, liked it):
    35 x 15
    35 x 12
    35 x 12
    35 x 10

    Rear delts, neutral grip
    25 x 15
    37.5 x 15
    50 x 15
    75 x 4 then dropped by 12.5 back down to 25

    Side delt raise
    10 x 15
    20 x 15
    30 x 15
    50 x 3 then dropped by 10 & back down to 10

    Front DB raise
    8s x 15
    10s x 15
    12s x 15
    12s x 12

    Rear delts (overhand)
    40 x 15
    55 x 15
    70 x 14
    85 x 4 then dropped by 15 & back down to 40

    Took extra time stretching today after WO since I didn't stretch at all yesterday.
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  14. #44
    OLYMPIAN Sunnyday's Avatar
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    Abs and arms today. Abs first, took my boy to swim lessons, then once he was settled in, I went back and did arms. Whew!

    Ball crunch holding 10# ball:
    4 sets x 15

    Lying leg raise w/10# leg wt
    15, 12, 10, 10

    Cable crunch @ 80#
    20, 15, 15, 15

    Hanging leg raise w/10# leg wt
    4 sets x 15

    Side & front planks - hold 60/rest 60, 4 sets

    Overhead db extension:
    15 x 15
    20 x 15
    20 x 15
    25 x 15

    rope hammer curls s/s with rope pushdowns:
    40 x 15
    50 x 15
    60 x 15
    90 x 4 drop by 10 back to 40

    EZ curl skull crushers:
    25 x 15
    30 x 15
    35 x 15
    40 x 15

    Preacher curl (Nautilus)
    30 x 15
    40 x 15
    50 x 15
    65 x 5, 60 x 4, then drop by 10 back to 30
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  15. #45
    Moderator GirlyMuscle's Avatar
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    I need to come in here more often. I love your enthusiasm. You're a breath of fresh air.
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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