Sunnyday's Training Journal

[Sunnyday]

Get well soon to your older daughter.

And your gift to your newly-minted seven-year-old made me think of...



Happy Birthday!

LOL! Exactly what I thought of when I saw it in the store!

image.jpg

^^ That's adorable! Best Mom Ever!

Sending unicorn thoughts & glitter to fight off the pneumonia!

I can say that is one thing about working from home - I haven't been sick in a REALLY long time. Just allergies when the temp drops or the rain comes.

Would you believe my 15-y.o. was JEALOUS?! Good grief, I break my neck for EACH of my kids every day and in front of her siblings she starts whining like a baby, "You never got ME a giant unicorn!" (sniff). Oh no, kid, I never did ANYTHING for your birthday these last 15 years. GRRRR.

[Sunnyday]

Friday lower body training

Modified Nick Tumminello's lower body warmup
banded squats 3x10
monster walks 2x10
sumo walks 2x10

Nordics:
3 x BW x 10

Squats:
BW x 12
bar x 8
65 x 5
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3
3 x 145 x 3

kids had a half day so I had to stop there to get them in time.

Saw the chiro this afternoon. New chiro, same practice. Last time he asked me to bring my x-rays so we talked about them. Took me by surprise he started talking the very real possibility of a hip replacement. He's a former powerlifter. He threw some perspective on things that the other chiro hadn't, that actually made sense. Gave me lots to think about that made sense.

[warthog]

LOL! Exactly what I thought of when I saw it in the store!

image.jpg



Would you believe my 15-y.o. was JEALOUS?! Good grief, I break my neck for EACH of my kids every day and in front of her siblings she starts whining like a baby, "You never got ME a giant unicorn!" (sniff). Oh no, kid, I never did ANYTHING for your birthday these last 15 years. GRRRR.

Hahahaha ,"How come you never got me one."

[Sunnyday]

Hahahaha ,"How come you never got me one."

I don't hit my kids or scream at them but let me tell you how close I came to smacking this one across the mouth and verbally tearing her a new one.

[Curt James]

I tell you, unicorns bring out the worst in people.

;-)

[Sunnyday]

I tell you, unicorns bring out the worst in people.

;-)

I know, right?!

[Puma]

Friday lower body training

Modified Nick Tumminello's lower body warmup
banded squats 3x10
monster walks 2x10
sumo walks 2x10

Nordics:
3 x BW x 10

Squats:
BW x 12
bar x 8
65 x 5
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3
3 x 145 x 3

kids had a half day so I had to stop there to get them in time.

Saw the chiro this afternoon. New chiro, same practice. Last time he asked me to bring my x-rays so we talked about them. Took me by surprise he started talking the very real possibility of a hip replacement. He's a former powerlifter. He threw some perspective on things that the other chiro hadn't, that actually made sense. Gave me lots to think about that made sense.

I'm sure not the news you wanted to hear after squatting. Doctors and chiropractors are a bit of a catch 22 in the fact that they always seem to think you should ease back but I think this leads some down the path of moderate exercise with poor results.

Anywho, hope your oldest gets better soon!

[Sunnyday]

I'm sure not the news you wanted to hear after squatting. Doctors and chiropractors are a bit of a catch 22 in the fact that they always seem to think you should ease back but I think this leads some down the path of moderate exercise with poor results.

Anywho, hope your oldest gets better soon!

I agree with you - certainly not the news I wanted to hear. And coming from any other healthcare provider yeah they always told me cut back on the weights and do more reps. HOWEVER, this guy is a former powerlifter (SPL) so I listened with an open mind. He agrees with heavier for fewer reps IN PERFECT FORM, and not training to failure on squat/deadlift or any other exercise that involves a hip hinge. So that got my attention that he agrees with my approach.

Here's what else made me really listen to him: he told me I'm not there yet BUT gave me some words of wisdom to keep an eye out for the warning signs rather than try to ignore them. He said everyone's timing is different but the warning signs shouldn't be ignored. I respect this guy more than any other healthcare provider I've ever worked with. First one I think I can be honest with about what's REALLY going on internally. This is all very good!

[Sunnyday]

Kids went to bed early last night so my hubby and I could watch a movie in peace and quiet. We rented Terminator:Genesys ... and we both LOVED IT! Definitely buying this for the collection. Watching it again tonight after our planned family cheat at Sakura...YUM!



Saturday upper body training

This. Training. Day. Was. AWESOME!!

The day started out rough with mama having to drive 30 mins in the OTHER direction to drop off a bunch of forms to my high school kiddo's swim coach. Swim team practice started today but my girl is still recovering from pneumonia and can't start practicing until next Tuesday. Still the county's rules say today is the deadline for registration. Ugh.

Sooo...late to the gym but better late than never.

Gym. Was. EMPTY! WOOOOOOOOOOO! So I pitched a tent at my favorite flat bench with my favorite bar and went to TOWN! Didn't bother to hide the chalk bag this time. Heh heh.

Express warmup including some banded over-and-backs and band pull-aparts

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 5
125 x 3
130 x 3 - this went up SUPER EASY and with plenty of reliable spotters I went for it
4 x 135 x 3 -- BOOM!! PR!
By the 3rd set I was getting super confident. No sticking points and butt staying on the bench.

Anybody who would hold still long enough got to hear about it whether they wanted to or not. LOL

Neutral grip pullups:
6 x BW x 4

Reverse DB flyes:
(overhand grip)
3 x 20s x 8

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

DB pullovers:
3 x 50 x 10

No cardio.

[baby muscle]

Kids went to bed early last night so my hubby and I could watch a movie in peace and quiet. We rented Terminator:Genesys ... and we both LOVED IT! Definitely buying this for the collection. Watching it again tonight after our planned family cheat at Sakura...YUM!




Saturday upper body training

This. Training. Day. Was. AWESOME!!

The day started out rough with mama having to drive 30 mins in the OTHER direction to drop off a bunch of forms to my high school kiddo's swim coach. Swim team practice started today but my girl is still recovering from pneumonia and can't start practicing until next Tuesday. Still the county's rules say today is the deadline for registration. Ugh.

Sooo...late to the gym but better late than never.

Gym. Was. EMPTY! WOOOOOOOOOOO! So I pitched a tent at my favorite flat bench with my favorite bar and went to TOWN! Didn't bother to hide the chalk bag this time. Heh heh.

Express warmup including some banded over-and-backs and band pull-aparts

Flat bench:
bar x 12
65 x 8
85 x 5
105 x 5
115 x 5
125 x 3
130 x 3 - this went up SUPER EASY and with plenty of reliable spotters I went for it
4 x 135 x 3 -- BOOM!! PR!
By the 3rd set I was getting super confident. No sticking points and butt staying on the bench.

Anybody who would hold still long enough got to hear about it whether they wanted to or not. LOL

Neutral grip pullups:
6 x BW x 4

Reverse DB flyes:
(overhand grip)
3 x 20s x 8

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

DB pullovers:
3 x 50 x 10

No cardio.

Damn girl, you're making awesome strides with bench! I'm proud of you. Was the cheat meal before or after this??

[Sunnyday]

Damn girl, you're making awesome strides with bench! I'm proud of you. Was the cheat meal before or after this??

Thanks! I'm pleased as punch! The cheat meal came AFTER this. I usually feel lazy after cheats so I try to plan them after my trainong week is over.

[baby muscle]

Thanks! I'm pleased as punch! The cheat meal came AFTER this. I usually feel lazy after cheats so I try to plan them after my trainong week is over.

Well I'm curious to see what your lifts look like the day AFTER a cheat meal!

[Sunnyday]

Well I'm curious to see what your lifts look like the day AFTER a cheat meal!

After a cheat I'm bloated, my joints hurt, and my lifts look like a dying duck because I can't maintain good form with the achy joints. Over the years I've learned the only body part I can train after a cheat is arms.

[baby muscle]

After a cheat I'm bloated, my joints hurt, and my lifts look like a dying duck because I can't maintain good form with the achy joints. Over the years I've learned the only body part I can train after a cheat is arms.

Ah, you sound like me after a cheat. I know those feels.
I know some folks report a boost in strength so I wondered if you do.

[Sunnyday]

Ah, you sound like me after a cheat. I know those feels.
I know some folks report a boost in strength so I wondered if you do.

I wish! Nearly everyone I know gets that boost from a cheat. My best-ever lifts are when I'm looking and feeling my best. I'm the weirdo who hits PRs at 3-5 weeks out from a bbing show!