Sunnyday's Training Journal

[Mac]

Yeah....welll...supermom of 3 needs a 1-stop shop: gym, childcare, hot tub (for hubby), pool, swim team. This health club is one of 2 in the area to offer that, and this is the cheaper of the two. There are no hardcore gyms within a 10-minute drive anyway. On a bad day that's about all my hip can handle.

Exile Fitness, where Levrone trains, is about 35 minutes down the road. But no childcare, no pool, etc. So until the family's needs change or our budget does, this is as good as it gets.

On days like yesterday with the long waiting time for equipment, I have threatened to sell my husband's power tools and buy a squat-bench rack and some weights for the garage.

Hahahahaha

I bet that would go over well. Honey, where's my circular saw?

It's right there, on my new Olympic bar balanced on the other end by your power drill.

[Sunnyday]

Hahahahaha

I bet that would go over well. Honey, where's my circular saw?

It's right there, on my new Olympic bar balanced on the other end by your power drill.

LOL!

The thing is, his arthritis is so bad these days that he rarely uses his power tools. I think he'll come to that realization soon. I'm certainly not going to be the one to point it out to him. Even if he just sold half of them I'd have enough for a kick-ass setup.

[BananaHammock]

Yeah....welll...supermom of 3 needs a 1-stop shop: gym, childcare, hot tub (for hubby), pool, swim team. This health club is one of 2 in the area to offer that, and this is the cheaper of the two. There are no hardcore gyms within a 10-minute drive anyway. On a bad day that's about all my hip can handle.

Exile Fitness, where Levrone trains, is about 35 minutes down the road. But no childcare, no pool, etc. So until the family's needs change or our budget does, this is as good as it gets.

On days like yesterday with the long waiting time for equipment, I have threatened to sell my husband's power tools and buy a squat-bench rack and some weights for the garage.

I understand. I went to the YMCA for the longest time because of the pool and child care. But the kids have got old enough to stay home by themselves so I could make a change. Plus the new gym is closer and cheaper.

[Sunnyday]

Monday 1/30 bench and some upper body stuff

dynamic warmup followed by a very long wait for a bench. Decided to socialize to kill time.

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
2 x 85 x 5
105 x 5
116 x 4
121 x 4
6 x 123 x 4
first 2 sets were solid. Something went funky on set 3 and my right shoulder rolled forward. No pain but I wasn't about to press through it if I wasn't on a platform. Lost my concentration (and my nerve) and decided to finish my work sets 4-6 in a slingshot to keep the shoulder stable and not risk making it worse. At least I could practice setup/liftoff and lockouts and a nice long pause at the bottom.

Neutral grip pullups:
5 x BW x 5 with about 45 sec between sets

Incline bb:
3 x bar x 10 just working on technique and keeping the shoulder back. No pain if I keep my wits about me and concentrate-- not that easy in a busy commercial gym sometimes.

Leaning DB lateral raise:
3 x 20 x 12/side

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

Hand release pushups:
3 x BW x 12

Six ways:
been a loooong time since I did these!
3 x 5s x 8

[Sunnyday]

Tuesday 1/31 squats n deads n stuff

dynamic warmup that took a loooooong time until everything was moving ok. wow.

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
3 x 145 x 4
a few walkouts with 155 and hold for 30 sec

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with 45-60 sec rests -- these are up 5# from last week yay!

RDLs:
3 x 135 x 8

Ab wheel rollouts:
3 x 15

Horizontal calf machine:
3 x 130 x 5 with 5-sec hold at top and 3-sec hold at bottom

Full body foam roll and stretch

[Sunnyday]

Wednesday 2/1 bench, chins, and other upper body stuff

Dynamic warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
105 x 5
5 x 116 x 5
Did an extra set with the slingshot with an extra-long pause at bottom of each rep

Chins:
5 x BW x 5

DB floor press:
I stopped doing DB presses when I got bit by the powerlifting bug and totally forgot about them. Floor presses in the rack are hard for me soI thought this might be fun and can be done anywhere in this gym.
15s x 8
20s x 8
25s x 8
30s x 8

Pinwheel curls:
3 x 20s x 12 - up 2 reps from last week

V-bar pressdown:
3 x 35 x 12 - up 5# from last week

Standing bb curl:
3 x 50 x 8 - up 5# and a PR I think

Dips:
3 x BW x 12

[Sunnyday]

Thursday 1/26 some very light lower body stuff

Dynamic warmup

A week ago my light day didn't go well. I noticed during warmup today that my joints, particulary my low back and knees, were really off. I could call this ultra-light or an active rest day.

Squats:
bar x 5
5 x 95 x 5 not like me but whatever

Decided that sumo deads weren't happening and opted for some easy rack pulls.

Rack pulls:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with 45 sec rests

Planning some heavy-ish bench work tomorrow so maybe this is a blessing in disguise that I went ultra-light today.

[Sunnyday]

Friday 2/3 bench-only day

Busy day with the kids getting out of school 3 hours early and a crowded commercial gym with every parent like me trying to get SOMETHING done before school lets out.

express warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
2 x 105 x 5 started going up in kilo equivalents from here
116 x 3
127 x 3 - shoulder did GREAT to here but because of the time crunch I decided to use a slingshot for the heavier weights. Kinda sad becasue the shoulder felt REALLY good and I wanted to test drive it to 132 for triples today. Oh well, next week it is.
132 x 3 - cake with the slingshot
3 x 138 x 3 - super-solid with about 2 min rests
1 x 138 x 5 - annnd that's all I had time for

Back to being supermom: kids out at 12:30, express clean the house, laundry, swim practice 5:30-6:30 followed by chaperoning at the school dance 7-9 with a bunch of 3rd-5th graders.

[Sunnyday]

Saturday 2/4 squats n deads

dynamic warmup

Squats:
bar x 5
95 x 5
115 x 5
135 x 5 - everything went fine to here
Unracked 145 and felt a twinge in the QLs. Racked the bar and things got rough. Thought I got the spasm out, tried again with 145 for a repeat QL twinge. Yuk.
bar x 5
2 x 95 x 5
2 x 115 x 5
135 x 0 - felt the twinge again.
Opted to stop there and try for a heavy squat day on Tuesday. Meh.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 210 x 1 - 10 lbs over my last "heavy" off the floor deads (3 weeks ago?) so yeah I'm pleased as punch. Didn't set a timer for rests, just took my time so I didn't upset the back. Surprisingly, no twinges with the low back on deads. Something about putting a loaded bar on my back that is hit or miss these days. Whatever. At least I'm pulling off the floor again instead of rack pulls so that is cool.

QLs still felt a little funny, like I'd upset them if I did more so I stopped there. I'm supermom...I'm allowed.

[Sunnyday]

Monday 2/6 bench and some upper body stuff

dynamic warmup

Changed up the routine by adding some extra chest work

Inverted rows:
3 x BW x 12

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
105 x 4
4 x 116 x 4

Wide grip pulluos:
5 x BW x 5

DB floor press:
30s x 6
30s x 6
35s x 5
40s x 4
45s x 3

Incline bb:
3 x bar x 8 (cuz shoulder went OW!)

Seated DB lateral raise, holding DBs in elbows:
3 x 15s x 12

Incline DB fly ss reverse DB fly, leaning on incline bench:
3 x 15s x 10 each direction
^this was humbling cuz I used to do incline DB flyes with 40s!

20 min walk on the gym's new indoor track. Finally, some cardio I can DO!

[Sunnyday]

No training today.

My 8-y.o. started complaining of stomach cramps shortly after dinner last night. She threw up about every 30-60 minutes through the night. All. Over. Her. Room.

Say it with me: eeeew. So yeah, supermom had to change into supernurse and clean up the mess every couple hours when she'd mess the sheets, the floor, herself... you name it, she had it covered. Yuk. I'm spending the day laundering/shampooing the objects - including the white carpet - that she nailed good and proper.

It will be a miracle if I don't get this bug. :-/

So she's home from school today and not like I can say to an 8-y.o. who can't puke into a bucket even when it's on her lap, "hey, I'm gonna go hit the gym and you take care of yourself for a couple hours, ok?" Not. I remember my mom used to leave sick kids at home and go to work all day. Times have changed.

A supernurse tip in the event you get bit by the stomach bug: Ramen noodle soup. No joke, it works! Makes you feel TONS better! (think sodium overload = hydration)

[Mac]

I hope she recovers soon and you stay healthy too.

[Sunnyday]

I hope she recovers soon and you stay healthy too.

Thanks, Mac. She stopped vomiting, which is good, and she ate some soup and is holding it down, which is better. She's fortunate it's moving through her so quickly and she's already up and around. Big brother had it over Christmas weekend while the hubby and I had a flu-like bug and were knocked horizontal for a couple of days. My teen wasn't as fortunate last month when SHE got the puke bug: was in the pediatric ER vomiting blood, burned her esophagus, took 5 days to get back on her feet. I hate when the stomach bug rips through our household. From the moment the first person goes down for the count, I feel like a time bomb ticking. I figure if the hubby and I make it to the weekend, we're probably out of the woods. Eeeeew.

[Sunnyday]

Wednesday 2/8 bench, chins, and other upper body stuff

Dynamic warmup that took waaay too long cuz I didn't move much yesterday due to the sick kiddo

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
105 x 5
110 x 4 - felt awful, backed it down
5 x 105 x 5

DB twist press:
3 x 25s x 10

Cable flyes:
3 x 10 x 10

Pinwheel curls:
3 x 20s x 12

V-bar pressdown:
3 x 35 x 12

Concentration curls:
3 x 15 x 10/side

Dips:
3 x BW x 12

Incline alt DB curl:
havne't done these in quite a while
3 x 15s x 8

[Sunnyday]

Thursday 2/9 squats n deads n other lower body stuff

2-hour delay due to a whopping inch of snow LOL. Got to the gym late and made it count.

dynamic warmup

Squats: WELL I HAVE NO IDEA WHERE THIS CAME FROM!
bar x 5
95 x 5
116 x 5
127 x 5
138 x 5
3 x 149 x 5 heaviest consistent 5s I've done in a while, yeah!!

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 187.5 x 1 with 45-60 sec between singles

Pistol squats:
3 x BW x 8

Seated leg curl:
3 x 50 x 10

Leg extension:
3 x 50 x 10

Horizontal calf machine:
3 x 150 x 5 with 5-sec hold at top and 3-sec hold at bottom