Sunnyday's Training Journal

[Sunnyday]

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

Right on!

[Sunnyday]

Keep it up!

Thanks!

[Sunnyday]

Today I rescued yet another soul who got pinned under a loaded barbell. This guy wasn't so smart and wasn't very receptive to suggestions on his technique. He just kept going with heavy singles with 155 (while wearing a boot from foot surgery)...and kept getting pinned.

I later joked with the gym manager that if this guy-pinned-under-barbell trend continues, I'll be asking for commission...by the pound. LOL.

[Sunnyday]

Tuesday squats n deads

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
95 x 5
115 x 5
5 x 128 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 45-60 sec between singles - last few were a little longer on rests due to having to rescue the guy getting pinned under the barbell...multiple times

I had planned to do more but between the multiple rescue missions described above, I just lost motivation and decided to stop there.

[Sunnyday]

Once is an accident, twice and he's either flirting or stupid. Either way, best to let the second one sit on him for someone else to get.

Agreed.

[BananaHammock]

Today I rescued yet another soul who got pinned under a loaded barbell. This guy wasn't so smart and wasn't very receptive to suggestions on his technique. He just kept going with heavy singles with 155 (while wearing a boot from foot surgery)...and kept getting pinned.

I later joked with the gym manager that if this guy-pinned-under-barbell trend continues, I'll be asking for commission...by the pound. LOL.

If it happens again go around to the end of the bench with a kettlebell and tag him in the jingles while the bar is still on him.

[Sunnyday]

If it happens again go around to the end of the bench with a kettlebell and tag him in the jingles while the bar is still on him.

Heh heh. Don't think I haven't thought of that already. The commission from the gym would be better though: I could use the cash to fund my next competition.

[Sunnyday]

Wednesday 4/13 upper body

First thing this am:
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

Solid stuff today! Looking forward to my heavy days at the end of the week

Warmup at gym:
a little foam rolling
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 5
5 x 107 x 5 - felt so easy I am sooo ready for heavier weight Friday!

Chins:
had planned 4 x 5 but I added an extra set cuz I was just having too much fun
yeah, yeah...what freak gets off on weighted pullups?! - I do, I do!! LOL
5 x BW+15 x 5

Dips:
3 x BW x 12

Pinwheel curls:
3 x 20s x 10 - dropped the weight and upped reps from last week

V-bar pressdown:
3 x 42.5 x 10

Concentration curls:
3 x 15 x 12/side - dropped the weight down and upped the reps from last week

[black-elephant]

Solid workout.

[Shizzo]

Sunny, any plans to compete again?

[Sunnyday]

Solid workout.

Thank you! I still miss all the freaky volume I used to do (sniff) but this strength thing a'la DUP is pretty cool too.

Sunny, any plans to compete again?

Powerlifting: Hoping to do a push-pull meet in mid-September and then the state championship (full) meet around Thanksgiving.

Bodybuilding: wish I could. I miss it terribly, which is why I diet down to near-show-ready for powerlifting even though I don't need to diet at all Even when done on a shoestring like I do it, bodybuilding is just too expensive for me. For what it costs to just ENTER one bodybuilding show, I can hire the legendary Sioux-z Hartwig-Gary as a powerlifting coach for a year. No kidding.

[Shizzo]

Thank you! I still miss all the freaky volume I used to do (sniff) but this strength thing a'la DUP is pretty cool too.



Powerlifting: Hoping to do a push-pull meet in mid-September and then the state championship (full) meet around Thanksgiving.

Bodybuilding: wish I could. I miss it terribly, which is why I diet down to near-show-ready for powerlifting even though I don't need to diet at all Even when done on a shoestring like I do it, bodybuilding is just too expensive for me. For what it costs to just ENTER one bodybuilding show, I can hire the legendary Sioux-z Hartwig-Gary as a powerlifting coach for a year. No kidding.

Would that potentially interfere with your strength?

[Sunnyday]

Would that potentially interfere with your strength?

If you would have asked me that before I dieted down for my first show in 2011 I would have said yes. However, I am that rare superfreak who gets stronger the more ripped I get, until about 3 weeks out (never tested this any leaner than that). I found at about 5 weeks out was when I started hitting PRs like mad, but after that point my coach insisted I stop lifting so heavy and naturally I listened. My strength just disintegrated my first offseason when the look softened up. Each time dieting down in 2012 and 2013 and 2014 same crazy strength boost.

So when I signed up for my first bench meet last summer I just nailed a 5 weeks out-ish kind of look and it worked nicely. I went a bit further to the 3 weeks out-ish look for my first full meet last month and sure enough, deadlift PR on the platform.

[Sunnyday]

Thursday 4/14 squats n deads n nuthin' else LOL.

At home first thing:
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
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
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 hip airplanes (10/side)
20 reverse lunge to knee hug (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
5 x 119 x 5 - went great, felt easy, going up next week

Sumo deads:
135 x 1
155 x 1
10 x 173 x 1 with 45-60 sec between singles - cake walk, going up next week

Wish I could have done more. Ran lotsa errands this morning. Started almost 2 hours behind schedule and had a chiro appointment in the early afternoon. Each of my kids was a handful today. Looking forward to lifting heavy tomorrow and Saturday. Weather is supposed to be gorgeous so I'm praying that equates to an empty gym both days. :-)

[cook]

Sunny I really admire the way you're able to get your training in even with the million daily chores you have with the kids and all.