Sunnyday's Training Journal

[Sunnyday]

I need to come in here more often. I love your enthusiasm. You're a breath of fresh air.

Thanks, GM!

[musclegoddess65]

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

[Sunnyday]

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

Yeah, I despise them. If they didn't work so well I'd skip them altogether. First set not so bad, and front isn't nearly as bad as sides for me. But by the last set, I'm just praying for the 60 second mark. They totally kick my butt...make me cry like a baby. That's why I do them last.

[GirlyMuscle]

I never train abs. So about 6 months ago I saw this test for your core.

One minute regular plank. Then 30 seconds with one arm up, 30 seconds other arm up, 30 seconds one leg up, 30 seconds other leg up, one full minute in regular plank. So basically 4 minutes in the plank position. I could do it. So I guess my core is strong. My coach says, a strong core doesn't mean good looking abs. So I guess I should train them once in awhile.

[Sunnyday]

I didn't train abs either, at least not consistently. Then I trained them hard for 3 straight months. Made a real difference.

[Sunnyday]

Hit back hard today. Flames shootin' out of my muscles. Really tried to focus on great form today. Getting harder and harder to beat my log book.

Neutral rows:
55 x 15
70 x 15
85 x 15
115 x 8

Close grip pulldowns:
60 x 15
70 x 15
80 x 12
100 x 4, dropped by 10 back to 60

Assisted chins, underhand:
40 x 15
40 x 15
30 x 15
30 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 12
112.5 x 6 dropped by 12.5 back to 62.5

Assisted chins, overhand/wide:
50 x 15
50 x 10
50 x 10
50 x 8

Deadlifts w/shorter barbell:
45 x 15
50 x 15
55 x 15
60 x 15

Finished with 25" moderate cardio.

[Sunnyday]

OK, this has been swimming around in my head all day and I need some feedback to help me process this.

For the last year I have known my trainer, and have been working with him for about 7 months. He appears to be the picture of health, and this is something that is important to me, that I work with someone who practices what he/she preaches. So I'm walking out of the gym with my kids and I see my trainer sitting in his car (as he usually does around that time of day) and I nearly fell over backwards when I noticed he was smoking. He was far enough away that I don't think anyone could see him - I only did because I had parked on the outer limits of the lot so no one dings up my new car. The thing that really gets to me is that he is so meticulous about his own nutrition and training...it just doesn't add up. The other day he was telling me about his plans to compete in 2011. Doesn't it defeat the purpose of all that eating and training to then light up a cigarette? Am I making more of this than I should? Sigh.

[musclegoddess65]

I understand its one of the hardest habits to break... smoking... they must hide it well if you've never smelled it on them.... If said person is a good trainer and you have a good relationship... I'd mention it to them....

[GirlyMuscle]

Of course, you are entitled to your own feelings and decisions. If working with a trainer who smokes bothers you enough to leave, then leave. However, I think every person has the right to do with their lives what they wish. It's no one business if he smokes. It's his choice. So saying something to him (to me) seems out of line.

I've dated guys from the gym who smoke. One was a power lifter and the other was a transformation story after losing 80 pounds. It's not my choice, it's theirs. If I can't live with it, then I have a choice to make. Stay or go.

just my 2 cents

[Sunnyday]

Yeah, I need to muster up the guts to metion it to him. It just goes contrary to everything he preaches about health to everyone inside the gym. I'm surprised I never noticed, so no doubt he conceals it well. I know from family members who have struggled with nicotine addiction - some successfully, others unsuccessfully and still struggling - it is one of the hardest habits to break.

[Sunnyday]

Of course, you are entitled to your own feelings and decisions. If working with a trainer who smokes bothers you enough to leave, then leave. However, I think every person has the right to do with their lives what they wish. It's no one business if he smokes. It's his choice. So saying something to him (to me) seems out of line.

I've dated guys from the gym who smoke. One was a power lifter and the other was a transformation story after losing 80 pounds. It's not my choice, it's theirs. If I can't live with it, then I have a choice to make. Stay or go.

just my 2 cents

Thanks, GM. I see your point, too. What he does outside of the time he trains me is HIS choice to make, even if it does go contrary to what he preaches inside the gym to all his clients. I'll still work with him because he's a very knowledgeable trainer and he's helping me get great results. I've known him long enough that I think I could inquire tactfully in a concerned sort of way, without seeming judgmental. Let him know it doesn't bother me, but it could hurt his business if others see, so he may want to be more discreet about it is all. Or maybe he's trying to quit and just needs some support. I know my husband sure did when he was quitting.

[GirlyMuscle]

I could inquire tactfully in a concerned sort of way, without seeming judgmental.

Agreed.

[Sunnyday]

Today's WO - chest & calves

Incline press:
25 x 15
37.5 x 15
50 x 13
then someone distracted me and I lost the nerve for my last set. Moved to a different machine and regained my focus.

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5...drop by 12.5 on back to 37.5

Seated press:
50 x 15
60 x 15
70 x 15
80 x 15

Flat DB flyes:
8 x 15
10 x 15
12 x 15
15 x 15

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 15

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 5 then stripped off 20 and cranked out 8 more

Finished with 30" HIIT on the elliptical. Nice WO.

[Sunnyday]

Legs day!

Leg extension:
55 x 15
70 x 15
100 x 12
130 x 4, dropped by 15 back to 55

Things seemed great after the first exercise, then I don't know what happened. I just felt "crooked". So I tried to hang on the Roman chair for a minute or so before my next exercise.

Seated curls (different machine from last week, alternate weeks between 2 diff machines):
55 x 15
70 x 15
85 x 10
and by the 10th rep on that last set my lower back started bothering me again. More discomfort than pain, like something was out of place. Dropped the wt back to warmup & cranked out another 12 reps to get a decent burn. Then moved on to another exercise & see if the discomfort would work itself out.

Stiff leg deadlifts w/shorter barbell:
40 x 15
40 x 15
50 x 15
50 x 15
tried to hit my hams from a different angle to make up for the missed 4th set on the last exercise. Still felt off, so I dropped the wt back & just focused on textbook form. Didn't bother my back as much as sitting.

I had every intention of trying Hack squats today (would've been 1st time), but in light of the discomfort I was feelig, I decided I should stick with what I know & just take it slow & easy.

Smith squats:
35 x 15
45 x 15
55 x 15
65 x 15

Abductors:
40 x 15
40 x 15
55 x 15
55 x 15

Took extra time for a good, long stretch. Did a pelvic tilt while lying on the mat and felt (and heard) a loud pop, as if something slipped back into place. Still felt uncomfortable, so I decided to skip the elliptical. In my younger days I would've pushed through and just dealt with the consequences. At 42 (and knowing my family depends on me to be on my game), I've found it's better for all involved parties that I back off when I'm not all there than to have everyone around me suffer through me recovering from an injury. Thankfully it's not in the middle of contest prep.

[Suzanne]

Looks like some great WOs going on in here

I really really really need to get in the habit of stretching more hips and chest/shoulders are so damn tight!!!!

Don't let age worry you about goal of figure competition. I am 47 and my first show I was 38 I didn't start in the gym til i was 32 and FAT. If you have the goal and determination you will get there.