Sunnyday's Training Journal

[Sunnyday]

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.

You know when you've had THAT kind of day, pulled out all the stops and brought it like never before? Then somebody you did all THAT for says, "is that all you've got?" That's the kind of day I had. Thanks for the encouragement, Cook, I really needed it after the night I just had with my teen.

Just 12 hours and I get to lift some heavy ass shit and that time cannot come soon enough...oh but maybe I better make sure I'm well rested.

[Sunnyday]

Ah, mothers. Gotta love 'em. I'm on my way to the gym and I get a phone call. My mom just threw a wrench in my lifting plans and invited herself for the weekend. Not that we don''t want her to visit, it's just...there went tomorrow's plans for the gym. Sigh.

[cook]

Ah, mothers. Gotta love 'em. I'm on my way to the gym and I get a phone call. My mom just threw a wrench in my lifting plans and invited herself for the weekend. Not that we don''t want her to visit, it's just...there went tomorrow's plans for the gym. Sigh.

Well worth it to spend time with Mom

[black-elephant]

Ah, mothers. Gotta love 'em. I'm on my way to the gym and I get a phone call. My mom just threw a wrench in my lifting plans and invited herself for the weekend. Not that we don''t want her to visit, it's just...there went tomorrow's plans for the gym. Sigh.

Take her with you.

[Sunnyday]

Take her with you.

I took her with me ONCE in 2011 when I first started competing. Did a couple bicep curls with a warmup weight, then hit a front double. She looked absolutely horrified, nearly puked. Told me on multiple occasions how much my look sickens her, that I look like a man with all those muscles (79 yo, German, right off the boat, she's been overweight her entire adult life, hates exercise). I've told her she doesn't HAVE to like it, but please respect me for what I do. But she has yet to respect me or my choices.

[Sunnyday]

Well worth it to spend time with Mom

Yes, it will be worth it to spend time with her. She's getting up there and actually has aged very well. The usual aging aches and pains and medical issues for a 79 y.o. woman. Yet she's a lot mellower than she used to be. In years past she'd come for a visit, bringing lots of gossip and drama, and usurp my authority with the kids. When I'd call her on it even in a polite way, she'd storm out of the house and head back to NJ, with the kids crying. Totally sucked back then. I'd say over the last 3 years she's changed a lot and it really is a joy to have her here now.

But I'm gonna miss my gym time still the same.

[Sunnyday]

Friday 4/15 Bench-only

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

Kids got out of school early today and with the unexpected extra-long but necessary phone call with my mom this morning (updating me on some test results and upcoming medical procedures) I was MEGA-crunched for time at the gym. Seemed all the other parents in the county had the same idea to get in a quick workout before the kids got home so the place was PACKED. I could have rushed through a bunch of exercises but I opted to take my time on bench only and hit as many triples as I could with my working weight. Glad I went this route.

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
115 x 3
5 x 121 x 3 - up 3 lbs from last week's triples. The number of sets is actually a guesstimate. It was at LEAST 5, probably more like 7 or 8. Still felt easy, like <80% easy, and significant because it was my OPENER last month (and by the way it felt I would guess it equates to a 150 1RM - BOOM)! Going to bump this to 124 next week. Little by little I will get there.

[black-elephant]

Told me on multiple occasions how much my look sickens her, that I look like a man with all those muscles (79 yo, German, right off the boat, she's been overweight her entire adult life, hates exercise).

Remember, you are beautiful. Not everyone can accept it.

[Sunnyday]

Remember, you are beautiful. Not everyone can accept it.

:-)

[Sunnyday]

Already posted this in Cook's journal but it's worth a double post. Fettuccine alfredo with house-made pasta and grilled, marinated chicken.

image.jpg

[cook]

Already posted this in Cook's journal but it's worth a double post. Fettuccine alfredo with house-made pasta and grilled, marinated chicken.

image.jpg

Looks just as good the second time I see it

[Sunnyday]

Monday 4/18 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 press-ups 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#)

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
3 x 116 x 4 - up 3 lbs from last week and still easy-ish with good bar speed

Wide grip pullups:
5 x BW+15 x 5

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

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

[Sunnyday]

Tuesday 4/19 lower body

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:
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
3 x 131 x 4 - up 3 lbs from last week, went VERY well

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 188 x 1 with 45-60 sec between singles - up 3 lbs from last week, felt easier than 185

DB lying leg curl:
1 x 45 x 8 - felt my right knee giving me issues, had to drop the weight
3 x 35 x 10 - still having knee issues, guess this is the last time I do this exercise. Sigh.

Ab wheel:
3 x 15

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

[Sunnyday]

Wednesday 4/20 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

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 5
5 x 19 x 5 - felt so easy I am sooo ready for heavier weight Friday!

Chins:
5 x BW+17.5 x 5 - PR! Most weight EVER on these! Gomma keep it here but I feel I could go up another 2.5 lbs

Dips:
3 x BW x 12

Pinwheel curls:
3 x 20s x 10

V-bar pressdown:
3 x 42.5 x 10

Zottman curls:
3 x 20s x 10 - up 5 from the last time I did these. Cool.

[Sunnyday]

Thursday 4/21 lower body

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:
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
3 x 123 x 5 - up 2 lbs from last week

Sumo deads:
135 x 1
155 x 1
10 x 175 x 1 with 45 sec between singles - up 2 lbs from last week

Bunch of BW glute work:
Side lying clam x 20 ss side lying abduction
Single leg glute bridge x 20 ss quadruped hip ext from elbows x 20
quadruped leg swing at 45 deg x 20 ss fire hydrant x 20

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

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