Sunnyday's Training Journal

[Sunnyday]

Friday 3/11 upper body

Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
a few frog stretches with internal rotation to each side
full BW squat with 30 sec hold at bottom
80 seated arm circles (40 each direction)
25 seated elbow curls
3x20 kneeling ankle squeezes
40 supine foot point/flex (20 each point/flex and to each side)
20 banded over-and-back stretches
20 band pull-aparts

Bench press:
bar x 5
65 x 5
85 x 3
105 x 3
3 x 115 x 5 (about 80% of 1RM)

Overhead press:
bar x 5
3 x 65 x 5

Neutral grip pullups:
3 x +10 x 5

Inverted rows:
3 x BW x 10

Reverse grip bb rows:
3 x 115 x 8

Decline DB rows:
3 x 40 x 8 each side

No cardio.

[sassy69]

^^^ Like I wuz sayin' ... !

[Sunnyday]

^^^ Like I wuz sayin' ... !

Well then I'd better not disappoint today. Squats n deads are on the menu!

[Sunnyday]

Meal 1 of champions:

1/2 c oats
1/4 c almonds
5 egg whites
1/2 t cinnamon
pinch of sea salt
1/2 scoop vanilla whey
1/3 c water

put ingredients in blender and blend until smooth, pour into large nonstick skillet. When set, slide onto plate and flip to cook other side. Top as desired (I like spray butter and Splenda so it tastes like a powdered sugar donut or sometimes I use Walden Farms pancake syrup)


image.jpg

[Sunnyday]

Saturday 3/12 lower body

warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction and each foot
20 supine foot point/flex witheach foot
full BW squat with 30 sec hold at bottom
10 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)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)

Unilateral standing calves (while waiting for a squat rack to open up)
3 x 5 each side with 5-sec hold at top

Squats:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
3 x 132 x 3 (80% of 1RM)
^added an extra pair of collars to get to 132

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 45 sec between singles (80% of 1RM)
^had planned for 6 singles but was having too much fun to stop, more time between the last 2 singles cuz I was chatting with a new friend (more about her later)

No cardio

[Sunnyday]

News on my new gym friend:

So I'm finishing up deads and there is a woman nearby training her ass off with some hardcore circuit-style bber stuff and she is working up some great sweat. I look up after my 6th set and she is just finishing and putting her weights away. We started talking (more like I asked her if she wanted to work in with me pulling 185 and I half thought she'd just turn her nose up at the thought of it). To my pleasant surprise she asks what exactly I'm doing. In just a few minutes I've got her her own set up and pulling sumo. I had her start with 10-lb bumper plates when she told me she's never pulled over 85 with deads. A couple singles later she's like let's put some bigger weight on this bar. (I'm stoked and trying not to blurt out muahahahaha!) So we start ramping her up like I do. By the time she's done she was pulling 175 for multple singles EASY (I'd say by bar speed and effort that'd be about her 60%) and she's hooked I think. Even took a vid of her lift so she could see for herself - peeps, it looked GOOD! Girl after my own heart and a fast learner! Baby muscle and black elephant, you'd be proud! This girl will be pulling 225+ in no time!
(I did caution her that her lower half will be screaming by tomorrow LOL)

Only time she trains in the morning/early afternoon is weekends. I won't be there next weekend due to my boy's swim championships so hopefully I'll run into her again in 2 weeks.

[sassy69]

A convert to the BIG PLATES!

I have a t-shirt that says "Pink weights or BIG PLATES"

BIG PLATES DAY!

[Sunnyday]

A convert to the BIG PLATES!

I have a t-shirt that says "Pink weights or BIG PLATES"

BIG PLATES DAY!

Love the shirt!
Yeah, I feel like I've converted her.

Oh, and after deads she asks me if I think she can squat more than the 95 lbs she's been doing. I'm like PFFFFFT! Save it for next time (because of the circuit I just watched her do), but yeah, you can squat soooo much more than that! Heh heh heh.

[Sunnyday]

Saturday night cheat. Didn't go hog wild but it was yummy.

Fettuccine alfredo with chicken and fresh house made pasta (glass of wine and salad not pictured)

image.jpg

this restaurant makes a BANGIN' tiramisu, but the kids were getting tired so we took the dessert to go. Shared with the hubby after the kids were in bed. Just got one and split it because we were soooo stuffed from dinner (rare for me to be that stuffed).

image.jpg

[Sunnyday]

Monday 3/14 upper body training

First thing this am:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
5 x 105 x 4

Over & back press:
35 x 10
45 x 10
50 x 10

Wide grip pullups (weighted):
4 x +10 x 5

Six ways:
3 x 10s x 8

No cardio.

[BananaHammock]

Monday 3/14 upper body training

First thing this am:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)

Are you doing this stuff because of your joints?

[Sunnyday]

Are you doing this stuff because of your joints?

Yes. Took me a while to sift through all the info out there and figure out what works for me. And I'm still tweaking it when I find new info.

[Sunnyday]

Tuesday 3/15 lower body stuff

At home first thing:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction and each foot
20 supine foot point/flex with each foot
full BW squat with 30 sec hold at bottom

At gym warmup:
10 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)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)

Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 4
someone talked to me for a looooonnng time
opted to strip the bar down and start over with no rest between triples
bar x 3
65 x 3
85 x 3
105 x 3
mmmk now where was I
3 x 125 x 4 for a total of 4 x 4 at 125 (75% of 1RM). Hmmf.

Sumo deads:
135 x 1
155 x 1
8 x 175 x 1 with 45-55 sec between singles (about 75% of 1RM)

Seated leg curl:
3 x 50 x 10

Horizontal calf machine:
3 x 190 x 10

No cardio

[Sunnyday]

Wednesday 3/16 upper body training

First thing this am:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders, repeat)
bar x 5
65 x 5
85 x 5
5 x 100 x 5

Overhead press:
bar x 5
3 x 65 x 5

Chins:
4 x +10 x 5

Dips:
3 x BW x 12

Pinwheel curls:
15s x 10
20s x 10
25s x 10 - heaviest I've gone on these in a loooonnnnnggg time!

V-bar pressdown:
3 x 42.5 x 10

Incline DB curl:
3 x 17.5 x 8

No cardio

[Sunnyday]

Thursday 3/17 squats n deads

At home first thing:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction and each foot
20 supine foot point/flex with each foot
full BW squat with 30 sec hold at bottom

At gym warmup:
10 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)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)

Squats:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
5 x 132 x 3 (80% of 1RM) each set felt solid! Going up next week

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 185 x 1 with 60 sec between singles (a little over 80% of 1RM) Going up next week

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

Unilateral standing calves:
3 x BW x 5 per side with 5-sec hold at top

No cardio