Sunnyday's Training Journal

[Sunnyday]

KEEP up the great work

Thanks, Caroline!

[Sunnyday]

Monday 12/5 upper body

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
116 x 4
4 x 124 x 4

Wide grip pullups:
3 x +25 x 5

Reverse DB fly:
3 x 15s x 12

Incline side-lying DB lateral raise:
3 x 5 x 12

Hand release pushups:
3 x 12

[Sunnyday]

Tuesday 12/6 squats n deads n stuff

30 min warmup

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
4 x 145 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 210 x 1 with 60 sec between singles

RDLs:
3 x 115 x 10 - up 2 reps from last week

Unilateral standing calf raises:
5 x 5 with 5-sec hold at top & 3-sec hold at bottom

[Sunnyday]

Wednesday 12/7 upper body

30 min warmup

Bench press: (each rep paused, 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

Neutral grip pullups:
3 x BW+35 x 5

Inverted rows:
3 x BW x 12

Bent over bb row, split stance:
4 x 115 x 8, alternating lead foot each set

Decline DB rows:
3 x 45 x 8/side

Decline DB pullovers:
3 x 45 x 10

[Sunnyday]

Thursday 12/8 squats n deads n stuff

30 min warmup

Squats:
bar x 5
95 x 5
115 x 5
5 x 135 x 5

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 195 x 1 with about 30 sec between singles

RDLs:
3 x 115 x 10

Ab wheel:
3 x 15 with 30-45 sec arm hangs between sets

Horizontal calf machine:
3 x 5 with 5-sec hold at top & 3-sec hold at bottom

[Curt James]

Like a machine!

[Curt James]

Over the top combo: pecan pie and cheesecake! Try it, you won't be sorry! Better than any whipped cream or a la mode!

Hmm. I'll swap out pizza and add pecan pie and cheesecake to my meal plan! :-)

[Sunnyday]

Like a machine!

More like a mechanical turtle LOL.

Hmm. I'll swap out pizza and add pecan pie and cheesecake to my meal plan! :-)

Haha, you're welcome!

[Sunnyday]

Friday 12/9 upper body

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
116 x 3
124 x 3
3 x 132 x 3

Chins:
5 x BW+35 x 5

Dips:
3 x BW x 12

Time ran out, had to dash home. Kids had an early dismissal today.

[Sunnyday]

Monday 12/12 bench and some back stuff

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
116 x 5
4 x 121 x 4

Wide grip pullups:
3 x BW+35 x 5

Inverted rows:
3 x BW x 12

Bent over bb row, split stance:
4 x 115 x 10, alternating lead foot each set

Decline DB rows:
50 x 10 - matched my best to date
55 x 8 - PR
60 x 8 - PR

Decline DB pullovers:
3 x 60 x 8 - PR, beat my best by 10 lbs same number of reps woo

[Sunnyday]

Tuesday 12/14 squats

30 min warmup

Squats:
bar x 5
2 x 95 x 5
2 x 115 x 5
2 x 135 x 4
2 x 145 x 4

Annnd that was all I was up for. Just wasn't feeling it today.

[Sunnyday]

Wednesday 12/14 upper body

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
5 x 110 x 5 - depresses me that this is 18 lbs below my best but the reps are solid/consistent 1st-last, minimal pain. Gonna see what 125 for triples looks like on Friday. Fingers crossed.

Skipped chins today cuz the fam needed me and I got to the gym late.

New shoulder routine:
Shoulder circles front/back - Scott press - seated DB press
5s x 10 forward direction shoulder circles
5s x 10 reverse direction shoulder circles
15s x 8 Scott press
15s x 8 DB press
Did 3 sets of ^^ with about 90 sec between sets, VERY welcome change! Gonna keep this for a while.

Annnd that was all I could get done before time ran out. Back to being supermom.

[musclegenetics1]

awesome split!

[Sunnyday]

Thursday 12/15 squats

30 min warmup

Squats:
bar x 5
95 x 5
95 x 5
115 x 5
3 x 135 x 5 - felt unusually heavy. Decided to stop there and call it a day.

Went back to the chiro in the evening. 2 adjustments in one day. Blah.

[Sunnyday]

Friday 12/16 upper body

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
3 x 125 x 3

Neutral grip pullups:
3 x BW+35 x 5

Dips:
3 x BW x 12