Sunnyday's Training Journal

[Sunnyday]

Yeah I have doing some late night meals and workouts lately myself.I gotta catch up on my beauty sleep

I didn't sleep at all last night so I am really looking forward to getting some quality zzzs tonight!

[Sunnyday]

Thursday 4/8 squats n deads n other stuff

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

At gym warmup:
a little foam rolling
10 frog stretches with a few reps internal rotation to each side
10 hip side-to-side (10/side)
10 hip airplanes (10/side)
10 reverse lunge to knee hug (10/side)
10 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
75 x 5
105 x 5
4 x 119 x 5

Sumo deads:
135 x 1
155 x 1
8 x 173 x 1 with 45 sec between singles

Nordics:
3 x BW x 10

Horizontal calf machine:
3 x 150 x 10

Ab wheel (kneeling):
3 x 15

I'm finishing up deadlifts and I see a relatively new guy doing decline bb and he's doing fine at the 6th rep but I see the expression on his face of "f-it, I'm going for w more reps with this 185 without a spot". I can foresee what's about to unfold, he's gonna get pinned under the bar and so at his 7th rep that was ultra shaky I start walking over and I stand behind the bench just in case but he gives me the look like no don't help me. I take a step back and sure enough he lets out all his air and tension at the bottom of that 8th rep and gets pinned under the bar. Never thought I could curl 185 but I helped him get it back up on the pins. Told him I'd be glad to spot him on his next set if he wanted. So we start talking and he's like I was sure I had that...and that he's been trying a LOOOONNG time to go heavier but has been stuck. I told him I thought he definitely is much stronger than he thinks but from where I was standing it looked like at his 6th rep when he decided to go for 2 more I could see his shoulders weren't in a good position and I told him reset his shoulders at the top before each rep. He looks at me like I'm from Mars but then I go on to explain WHY and a little about technique that I got from a Brandon Lilly video and it all made sense to him. So on the next set I'm right there and the guy nails 10 solid reps with 185 which he said felt super-easy and he's ELATED. I said, "I told you that you have a LOT more in you." So he keeps going up...long story short on his last set he nails a SOLID 225x6, a 40-lb PR and he's BEAMING!! I referred him to the Brandon Lilly video that helped me immensely. So much fun spotting someone for a PR.

[warthog]

Worked out good.Funny how most of those types have that "dont talk to me" look on their faces when you approach them and if you do go ahead and speak to them they go back and do the same thing all over again. I just dont bother anymore.

[Sunnyday]

Worked out good.Funny how most of those types have that "dont talk to me" look on their faces when you approach them and if you do go ahead and speak to them they go back and do the same thing all over again. I just dont bother anymore.

Usually I don't bother. This guy thought out loud why he'd been stuck at 185 for so long. All I did was suggest a reason why that had worked well for me and added 25 lbs to my own bench. The rest was all him.

[Sunnyday]

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[Sunnyday]

Friday 4/8 upper body

First thing this am:
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 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

This day started with hiccups like no other. Meal timing was totally off due to a misbehaving poodle and then an unexpected trip to my big kid's school 25 minutes away, etc, etc, got to the gym late, etc. etc. Ugh. At least I got to the gym.

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 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
5 x 118 x 3 - had planned to go up 3 lbs but my head was not in it (yet)
better to wait until next week and nail it rather than miss the lift

Neutral grip pullups:
4 x BW+15 x 5 (once I got done with pullups I was back in the game woo hoo)

Decline DB rows:
3 x 40 x 8/side

Reverse grip bent over bb rows:
3 x 115 x 10

Inverted rows:
3 x BW x 10

[cook]

That's great you helping that guy with his bench

[Sunnyday]

That's great you helping that guy with his bench

It was fun. I'm just glad he wasn't like the stereotypical "iwannabeabodybuilderbutidon'twannalearn" and he was actually receptive to advice from a girl.

[Sunnyday]

Saturday 4/9 squats n deads n other stuff

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

At gym warmup:
a little foam rolling
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
20 reverse lunge to knee hug (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
75 x 5
105 x 5
125 x 3
5 x 136 x 3 - felt solid, pain-free (yeah!) adding weight next week

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 196 x 1 with 45-60 sec between singles - felt easy, adding weight next week

Nordics:
3 x 10

Unilateral standing calves:
3 x 5/side with 5-sec hold at top of each rep

Rolling planks:
3 x 10 (5/side) with 5 sec hold each side

[cook]

Great job Sunny.Lot of variety there.I do about three different exercises.I need to mix it up a little

[Sunnyday]

Great job Sunny.Lot of variety there.I do about three different exercises.I need to mix it up a little

Thanks, Cook. This is a big change from what I had been doing for years but I gotta say the change really helped my busted joints in ways I didn't think possible. And having the freedom of an upper/lower split where I just pick a little for this bodypart and a whole lot for that bodypart is really fun. Since I hit upper 2-3x/week and lower 2-3x/week I can never really miss.

[Sunnyday]

Triple layer chocolate cake, cheesecake, fresh raspberries, and some white chocolate chunks

image.jpg

Dog nose just left of my thumb trying to inhale it off the plate LOL.

[Sunnyday]

Kids in bed. Hubby and I each enjoying that^^ dessert while the dog is gnawing away on a fresh marrow bone. Watching The Martian. Matt Damon vs. Mars, Matt wins in spite of disco music overload.

[Sunnyday]

Monday 4/11 upper body

First thing this am: (reversed order from previous, put first 3 moves last)
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
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

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 20#)

Had to wait a loooong time for a flat bench due to it being Universal Chest Day :-/

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 4
4 x 113 x 3 VERY happy with how this went!

Overhead press:
bar x 5
65 x 5
75 x 4
3 x 80 x 4 PR for reps!

Incline bb: - haven't done this in a while, took me a bit to get in a groove
bar x 10
65 x 10
3 x 75 x 10

Stretch pushups:
3 x 10

Wide grip pullups:
4 x BW+15 x 5 - bit of a struggle today but got it done

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

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

Remember the dude from last week with the PR? Today he was training shoulders so in between my pullup sets I showed him "Six Ways" as a shoulder finisher. He was instantly hooked. Another inductee into the Six Ways Mafia Club!

[cook]

6 way mafia club.You can check out but you can never leave