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  1. #5551
    OLYMPIAN Sunnyday's Avatar
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    Tuesday lower body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pushups at fast pace
    Full BW squat with 30 sec hold at bottom
    5 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)
    10 hip airplanes (5/side)
    5 BW goblet squats

    Nordics:
    2 x 10

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    3 x 125 x 3

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    185 x 1
    195 x 1 - felt light, decided to go for it
    10 x 205 x 1 PR! My best raw pull to date. And yeah, ten of them. Heh.

    Ab wheel:
    3 x 15

    Standing calf raises:
    3 x BW x failure
    Last edited by Sunnyday; 01-12-2016 at 02:49 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #5552
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Sunnyday View Post
    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.
    I assuming the inverted rows are just line rack chins/pull ups? Everyone calls them something different.
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  3. #5553
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by data4 View Post
    I assuming the inverted rows are just line rack chins/pull ups? Everyone calls them something different.
    Yes, that's correct.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #5554
    OLYMPIAN Sunnyday's Avatar
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    Wednesday training

    Very light day today. No time to spare, as I had meetings and errands at my kids' schools and all around town. And taking the hubby to get a rental car for business travel (just me and the kids for the next few days). Still tried to get something done in spite of the fam needing me to go to bat for them. I'll call this mobility work and technique practice.

    Light foam rolling
    a few frog stretches with internal rotation to each side
    20 cat-camels
    20 McKenzie pushups
    full BW squat with 30 sec hold at bottom
    10 prying pushups
    20 over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 in each direction with 18#)

    Flat bench: - each rep paused competition style
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    3 x 125 x 3
    2 x 115 x 3

    Not much but better than not at all.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #5555
    RX MEMBER David4ts's Avatar
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    image.jpgSunny took this pic of my latest rack pull. 765lb

  6. #5556
    OLYMPIAN warthog's Avatar
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    Is that a "chain" gym or a privately owned one? Looks alright from the little I can see

  7. #5557
    RX MEMBER David4ts's Avatar
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    Privately owned. Just the one In is just in this area. They don't like to be called a gym. The staff prefers " health club".

  8. #5558
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Sunny, are you still snowed in?

    NOOOOOOO!!!!!

  9. #5559
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Sunny, are you still snowed in?

    NOOOOOOO!!!!!
    Finally dug ourselves out! Blah! I love me some snow but our court was plowed in and none of us could get out! Then of course came some "minor" home repairs that went DEFCON5 (FML). We dug ourselves out on Tuesday but then my little ones got sick, one right after the other, and that kept me house bound all week! Yuk. Yesterday was my first day back in the gym in over a week. Will fill you peeps in some more after I get my people - and dog - settled.
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #5560
    OLYMPIAN Sunnyday's Avatar
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    Saturday training

    Happy with how this went, considering it's my first day training in over a week, first day training legs in TWO WEEKS and I am just 5 weeks out from my first full meet...no pressure.

    Warmup:
    light foam rolling
    5 BW goblet squats
    20 cat-camels fast pace
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 arms overhead reverse lunge to knee hug (10/side)
    20 hip airplanes (10/side)
    1 full BW squat with 30 sec hold at bottom
    5 BW goblet squats
    20 kettlebell halos (10 in each direction with 18#)

    Nordics:
    3 x BW x 10

    Squats:
    bar x 5
    65 x 5
    85 x 3
    105 x 3
    125 x 3 OUCH! hurt the hip each rep pushing out of the bottom, had to dial back the weight
    3 x 105 x 5, decided to stop there

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    6 x 175 x 1 (I've estimated this to be about 75% of my 1RM)

    Donkey calves:
    4 x 3 pps x 10
    each set ss with 30 reps dorsiflexion using opposite foot for resistance

    Neutral grip pullups:
    my best to date was 3 x +5 x 5
    this time I nailed a solid 5 x +5 x 5 and calling it a PR

    Bonus: Weighed in Saturday morning at 111.5 WOOOOOOOO! so there will be ZERO problem with making my weight class of 114 and with a light dry-out I will have a SWEET coefficient!

    More on the March 5 meet: The final roster is up and there is only ONE other woman in my weight class! I'll take it!! I'd rather not have a lot of competition for a first full meet and considering that I can barely squat more than the empty bar on a GOOD day I'll be thankful with whatever placing I get. Bench and deadlift I feel I can hold my own so with those lifts I am not worried. I have a squat session with my coach on Feb 6 and hopefully she can give me the help I need to at least squat pain-free for this meet.

    Other stuff:
    Home reconstruction (can't even call it a repair anymore UGH) will be complete by the end of this week and we are all looking forward to some dust-free peace and quiet! Pics of the project soon. If I hear a nail gun or an air compressor again it will be too soon. Don't get me wrong, these guys were fabulous, just this project has been ongoing since before Christmas. Our savings account was drained to a dangerously low level as a result of all the unforeseen issues that needed to be addressed and my husband and I are looking forward to replenishing that account to a safer level.

    So if you had been following the snow thread...yeah...we are dog owners once again. We've been dogless for 10 years and it has taken us a LONG time until we were ready to take the plunge again. The new addition is a 50-lb, 11-mo. old male standard poodle. Got him from a rescue, just 2 days before the blizzard. He's a darling, however his previous owners didn't train him to do much other than sit and lie down: no obendience training, no leash training, and didn't come when called. Translation: ZERO manners. He'll come around, but the kids and even my husband get their fill of him after a while. I've owned rescue dogs before so it's all good to me. He's a fast learner, already taught him to heel and come when called. With everyone home last week with the weather, he's starting to have some separation anxiety and I've worked with that too. So he'll be great once we get back in a routine. For those interested, I'll post up some pics and more details in my non-training thread soon.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #5561
    Administrator Mac's Avatar
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    I bet it was a big relief to get to the gym. I want to go but I haven't stopped sneezing for 2 days, no need to spread the love around.

    Congrats on the puppy!

  12. #5562
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I bet it was a big relief to get to the gym. I want to go but I haven't stopped sneezing for 2 days, no need to spread the love around.

    Congrats on the puppy!
    Thanks! Love being a dog owner again. Went dogless for too long.
    It WAS a great relief to get back to the gym! My whole fam had that sneezing/sniffling thing, sorry to hear it kept you out of the gym too. I stumbled across Zicam (zinc/herbal nose spray) and it does live up to the claims to relieve symptoms AND make colds go away faster. Expensive but worth it IMO for the symptom relief minus the medicated feeling you get from the antihistamines. Got the chewable kid version for my littles and they like it better than anything else we've tried.
    Last edited by Sunnyday; 01-31-2016 at 06:09 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #5563
    Administrator Mac's Avatar
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    I have never tried the Zicam spray and will check it out. My voice is an octave or two lower with this cold. People that talk to me on the phone say, are you sick? Duh.

  14. #5564
    OLYMPIAN Sunnyday's Avatar
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    Monday upper body training

    20 cat-camels at fast pace
    20 McKenzie pushups at fast pace
    10 Nick Tumminello's yoga plex
    20 Over & back banded stretch
    10 band pull-aparts
    20 Kettlebell halos (10 in each direction w 18#)

    Bench press: (competition style paused reps)
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    115 x 3
    125 x 2
    2 x 135 x 1
    2 x 140 x 1
    2 x 145 x 1

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

    Wide grip pullups:
    5 x +5 x 5

    Leaning DB lateral raise:
    3 x 25 x 10 each side

    Reverse DB fly leaning on incline bench:
    3 x 20s x 10
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #5565
    OLYMPIAN Sunnyday's Avatar
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    Tuesday lower body training

    5 BW goblet squats
    5 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 reverse lunge to knee hug (10/side)
    10 hip airplanes (5/side)
    5 BW goblet squats
    20 kettlebell halos (10 in each direction)

    Squats: (to competition depth)
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3 - this felt lighter than usual
    135 x 3
    145 x 3 - still felt good to here, decided to make a run for a PR (145=prev)
    155 x 2 PR
    165 x 1 PR
    I've "squatted" this much for reps before but only to just above parallel AND not recently... so I now have a legit squat at 165!

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    205 x 1
    5 x 210 x 1 PR!

    I was wiped out after that. Decided I'd had enough for today.
    2016 RX Member of the Year & March 2015 Member of the Month
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