Sunnyday's Training Journal

[Sunnyday]

I trained at a gym in the early 90s that had rock climbing and they were all like this guy.They would climb for about 5 minutes then put their sandals on and sit in a group and meditate.A true waste of oxygen.

Oh no! At your gym too?!

[Sunnyday]

Wednesday 6/8 lower body

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 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

So I got to the gym early and excited to BOMB legs when... (ugh)
1. Ran into a friend who wanted to introduce me to HER friend who needed to talk diet, we talked for THIRTY MINUTES. She needed the help but wow.
About to warm up when...
2. Another friend (getting ready for a comeback figure show) texts me, she's in the hospital with her hubby, he's about to go in for an emergency appendectomy. Our kids are in the same grade/class and I always have clean food ready to pull out of the fridge to heat and eat. Chatted with her to make sure she was in a happy place
10 minutes later...
3. Another woman asks me about powerlifting and a PL coach recommendation (DUH! Sioux-z!!!)
20 minutes later...

An hour after I get there... sigh.

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 20#)

Squats:
bar x 5
95 x 5
115 x 5
125 x 5
5 x 133 x 5 (yes it's an odd number, it's a Sunny thing, you woulnd't understand LOL)
Heaviest 5x5 to date woo hoo, I was squatting 132 for shaky triples in February

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 45 seconds between singles

That was all I had time for, had to go pick up my kids :-/


Did this at home after the kids got home

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Standing calf raises:
5 x BW x 5 with 5-sec hold at top

[Sunnyday]

Thursday 6/9 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 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 116 x 5 - heaviest paused 5x5 to date AND smoked my own state record (115.7) 25 times

image.jpg

Chins:
4 x BW+22.5 x 5

Pinwheel curls:
3 x 20s x 10

V-bar pressdown:
3 x 42.5 x 10

Concentration curls:
3 x 15 x 10/side

Dips:
3 x BW x 12

Incline DB curls:
3 x 15s x 10

[masterschamp]

Sunny....you should have dropped a db on his foot by "mistake"

[PFEPerformance]

Ckg in....love ya girl!

Sent from my SM-G900V using Tapatalk

[Curt James]

So I got to the gym early and excited to BOMB legs when... (ugh)
1. Ran into a friend who wanted to introduce me to HER friend who needed to talk diet, we talked for THIRTY MINUTES. She needed the help but wow.
About to warm up when...
2. Another friend (getting ready for a comeback figure show) texts me, she's in the hospital with her hubby, he's about to go in for an emergency appendectomy. Our kids are in the same grade/class and I always have clean food ready to pull out of the fridge to heat and eat. Chatted with her to make sure she was in a happy place
10 minutes later...
3. Another woman asks me about powerlifting and a PL coach recommendation (DUH! Sioux-z!!!)
20 minutes later...

An hour after I get there... sigh.

Yikes! At some point I'd have to just walk away.

"Uh, I have to run to the locker room. Be right back."

(changes gym clothes, puts on sunglasses, fake mustache, and floppy hat)

[Sunnyday]

Sunny....you should have dropped a db on his foot by "mistake"

LOL! That's just what I felt like doing!

Ckg in....love ya girl!



Sent from my SM-G900V using Tapatalk

Hiya PFE! Thanks for stopping by!

Yikes! At some point I'd have to just walk away.

"Uh, I have to run to the locker room. Be right back."

(changes gym clothes, puts on sunglasses, fake mustache, and floppy hat)

I've thought about training in the floppy hat and sunglasses!

[Sunnyday]

Friday 6/10 lower body

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 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

Had to wait nearly an hour for a squat rack. :-(

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 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 3
140 x 3
150 x 3
4 x 152 x 3

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
10 x 212 x 1 with a little over 90 seconds between singles

That was all I had time for. Had to go play super mom


after the kids got home...

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Standing calf raises:
5 x BW x 5 with 5-sec hold at top

[cook]

You really do a great job of getting your training in especially considering all the monmy duty.

[Sunnyday]

You really do a great job of getting your training in especially considering all the monmy duty.

Thanks, cook. Today was hard for me in that regard. I got to the gym with sooo much time, then had to sit there and watch it just tick away. Not that those two lifts were anything to sneeze at, I also need to get in some more on a regular basis. There is a particular goal and I believe it is totally achievable but not if I can't get some other exercises in to round this out. :-/

[Sunnyday]

My kiddos have a swim meet today.

No idea whether I will have the energy to train after this but if I do it will be bench and pullups and that's all. Fingers crossed I can get to the gym.


My cheat sheet on my arm (and on theirs), so I know where each kid has to be and when, plus seed times.

image.jpg


They earn $5 for every PR so today they can earn up to $20. Not that easy to PR in swimming without really trying so they have to put in some werk to earn the cash.

My son is 9 and this is the first time he'll have to swim 2 lengths of the pool for freestyle. I told him he can earn an extra prize if he does a flip turn (because very few 9-10 y.o. boys will do it and it cuts tons off your time).

Here we go!

[Sunnyday]

Even at a swim meet the super mom's diet is on point.

image.jpg

[Sunnyday]

View from the bleachers just before the start of the meet.

image.jpg

[Sunnyday]

My kiddos have been killing it this morning! Each has placed in the top 5 in every event so far!

My lil girl at the start of her next race

image.jpg

[Sunnyday]

Back at home after the swim meet. My little kiddos killed it all day, each crushing best times in every event, each placing top 5 in every event with many swimmers in those events. Great day to start the summer swim season!

Feeding them lunch and then leaving them with dad so I can get a little bench and pullup work in before I collapse.