Sunnyday's Training Journal

[Sunnyday]

Now we need to track down GirlyMuscle. She was another one who had an awesome journal. I have a hunch she still lurks here from time to time. Hmmmm. Anyone?

[Sunnyday]

And to Muscgrows: girl, I know you still lurk on my journal. Shoot me a PM will ya?

[Ibarramedia]

Now we need to track down GirlyMuscle. She was another one who had an awesome journal. I have a hunch she still lurks here from time to time. Hmmmm. Anyone?

Curt is your man for that. I think they live nearby and I swear Curt has met her in person before.

[Ibarramedia]

GirlyMuscle is also still listed as a mod.

[Sunnyday]

Curt is your man for that. I think they live nearby and I swear Curt has met her in person before.

Yes, she and Curt trained arms together in NJ a few years back. I have met her in person too. She and Muscgrows drove from PA to DE to cheer me on at my first show.

[Ibarramedia]

Yes, she and Curt trained arms together in NJ a few years back. I have met her in person too. She and Muscgrows drove from PA to DE to cheer me on at my first show.

Glad to know that.

[Sunnyday]

I woke up feeling a lot better because I had been laughing so much last night, but still kinda blah about going to the gym. Because my son has been having anxiety attacks in childcare I purposely got there two hours late.

Nick Tumminello's upper body warmup (at home to save childcare time)


When I walked into an EMPTY gym

I decided it was...

Time for a cool change (dating myself with that Little River Band song LOL- PfA with the video in 3,2,1...)




Still feeling on the blah side I opted to try a different exercise for starters. What then followed was an absolute BLAST!

Hope you peeps enjoy reading this, it really was a ton of fun.

DB twist press:
twist on the way up so pinkies touch at top & squeeze pecs HARD
THIS IS A KEEPER!! Definitely a THINKING exercise to get one in the ZONE
25s x 10
25s x 12
30s x 10
35s x 10
40s x 10
digging the pump from this

Incline bb:
bar x 8
65 x 8
85 x 8
95 x 8
105 x 8
95 x 12 without stopping

Machine flyes:
despise this machine but didn't want cables or incline DB flyes today
3 x 50 x 12

Next I started warming up with 40s for flat DB presses and launching them just felt "off". All the benches were empty (rare occurrence in this gym) so I decided to wing it with a bb instead. What follows still blows my mind, since I haven't flat benched very often - maybe twice in my life - and not more than 65 or 85 for a few reps because it has always felt awkward. Pffft. Not awkward today. Gonna run this for a few weeks.

Flat bench:
bar x 8
65 x 8
85 x 8
95 x 8 PR!
105 x 8 PR!
115 x 8 PR! at a bw of 112 COOL!!
new goal: I want 135 for at least 6 solid reps. Tee hee.

Push press ss wide grip upright row:
45 x 8 ss 45 x 8
45 x 9 ss 45 x 9
45 x 10 ss 45 x 10
^surprised my low back could tolerate that

Front bb raise:
3 x 35 x 12

Leaning DB lateral raise:
4 x 25 x 12 each side
Then without resting after that 4th set, immediately into...
Standing DB lateral raise (partials):
1 X 35s x 30

Reverse DB flyes:
4 x 20s x 10 (neutral grip)
Then without resting after the 4th set immediately into...
1 x 20s x 30 (overhand)

Six ways:
1 x 10s x 8 (PR) plus 30 partials
^was seeing stars

No cardio.

Mmmk...you KNOW it was a good chest/shoulder day when 8 hours later you are having trouble holding your kids' toothbrush to brush their teeth!

I won't even go into how much difficulty I am having at the moment with lifting the frying pan to cook my eggs.

[Sunnyday]

So for those of you interested, I did some searching and found Suzanne's blog and A VID OF HER DRIVING! I got goosebumps! Her blog reminded me that she is not only legally blind but also colorblind. She has overcome soooo many obstacles and keeps coming out on top! So proud of this lady!

http://suzannegermano.blogspot.com

[Ibarramedia]

Thanks for posting that. I did not know she had a blog.

[Sunnyday]

Thanks for posting that. I did not know she had a blog.

I remembered she posted a link to her blog in her training journal and described what it was like to go through life legally blind. I had forgotten all about it until I went back through her journal. I was elated to she she had updated it.

[sassy69]

So for those of you interested, I did some searching and found Suzanne's blog and A VID OF HER DRIVING! I got goosebumps! Her blog reminded me that she is not only legally blind but also colorblind. She has overcome soooo many obstacles and keeps coming out on top! So proud of this lady!

http://suzannegermano.blogspot.com

Yep she's an amazing lady!

[Sunnyday]

Foam rolling
dynamic stretching
band work: monster walks, sumo walks, banded squats
chiro-prescribed mobility work

Ab wheel rollouts:
3 x 20 kneeling

Reverse crunch:
3 x 25

Weighted crunch:
3 x 25

Side planks:
3 x 60 sec hold each side

Front planks:
3 x 60 sec hold

No cardio.

Finished with some chiro-prescribed static stretching.

[Tu Holmes]

[Sunnyday]

"You must spread some Reputation around before giving it to Tu Holmes again."

[sassy69]

Foam rolling
dynamic stretching
band work: monster walks, sumo walks, banded squats
chiro-prescribed mobility work

Ab wheel rollouts:
3 x 20 kneeling

Reverse crunch:
3 x 25

Weighted crunch:
3 x 25

Side planks:
3 x 60 sec hold each side

Front planks:
3 x 60 sec hold

No cardio.

Finished with some chiro-prescribed static stretching.

I haven't done roll-outs in quite a while, so always props to anyone doing them! However I noticed a guy doing them last night from a standing position and rolling straight out & back (pike position) w/o a wobble. Intense strength & control - it was like watching a machine. Crazy.