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Thread: Sunnyday's Training Journal
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04-03-2017, 03:08 PM #6481
Sunday was family gardening day! We got a LOT accomplished, including the prep of our raised fruit/veg beds. Our 6 or so strawberry plants had multiplied over the fall/winter and we now have 24!
Growing plans: strawberries (obviously), swiss chard (cuz it is heat tolerant and spinach isn't), a variety of peppers, cucumbers, peas, zucchini, and summer squash.
View after our work on Sunday, more to come.
image.jpg2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-03-2017, 03:14 PM #6482
Monday 4/3 upper body training
Surprised and pleased to report I have no back spasms today, even after all the gardening on Sunday. When a miracle happens, don't question it and just go with the flow.
And another surprise, all my lifts went UP! Go me.
Dynamic warmup
Bench press (competition style, pause bottom and top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5 (haven't made that 85-105 jump in MONTHS!)
4 x 110 x 4 - with the same weight I used on Saturday for triples! Woot!
Wide grip pullups:
5 x BW+10 x 5 - up a set from last week
Incline DB press:
4 x 30s x 10
Incline DB fly ss reverse DB fly (4 rounds):
20s x 10 ss 20s x 10
Six ways:
4 x 4s x 102016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-04-2017, 03:03 PM #6483
Tuesday 4/3 squats n deads
dynamic warmup
Squats (to competition, "well below parallel" depth):
bar x 5
75 x 5
95 x 5
2 x 115 x 4
2 x 135 x 4
Sumo deads:
135 x 1
155 x 1
8 x 175 x 1 with 45 sec between singles
RDLs:
4 x 135 x 6
Still pain and spasm free after all the yard work I did with the fam on Sunday, which is incredibly cool. Saw the chiro last night. Since I started seeing him in October, I've transitioned from 3 days a week through January to 2 days/week through March, and now finally in "maintenance mode" of once per week from here on out. At last night's adjustment, my once unstable pelvis (that used to torque clockwise and forward) has been getting progressively more stable. Making phenomenal progress with healing my busted spine and hip wth this guy!2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-05-2017, 04:47 PM #6484
Wednesday 4/5 upper body training
Some urgent family stuff came up that needed my attention so training was a rush but I got it done in record time.
Dynamic warmup
Chins:
5 x +10 x 5
This is where the family stuff hit the fan. Bunch of arm supersets to get it done faster.
Rope hammer curl ss rope pressdown (4 rounds):
40 x 10 ss 40 x 10
Standing bb curl ss dips (3 rounds):
35 x 8 ss BW x 12
Incline alt DB curl ss skulls (3 rounds):
15s x 8 ss 25 x 122016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-06-2017, 03:22 PM #6485
Thursday 4/6 squats n other leg stuff
Bunch of spring cleaning today so I had to make this quick.
dynamic warmup and some banded hip stuff
Squats (to competition, "well below parallel" depth):
bar x 5
95 x 5
115 x 5
3 x 135 x 5 - where this came from I don't know, cuz 135 felt like I had a truck on my back earlier this week
leg extension ss seated leg curl ss horizontal calf machine (4 rounds):
70 x 8 ss 70 x 8 ss 130 x 102016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-07-2017, 11:42 AM #64862016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-07-2017, 11:46 AM #6487
Update on the home project. Faux-granite finish on the kitchen island. This is my test piece before I do the rest of the countertops. Pic does it no justice. Metallic pearl white with metallic copper and gold accents. Can't wait to do all the counters lke this!
IMG_2136.jpg2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-07-2017, 03:15 PM #6488
Friday 4/7 upper body stuff
dynamic warmup
Bench press (competition style: pause at bottom, pause top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 3
3 x 116 x 3
Neutral grip pullups:
5 x BW+10# x 5
Inverted rows:
3 x BW x 12
Reverse grip bb rows:
3 x 115 x 8
Finished with a 20 minute walk around the indoor track.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-10-2017, 03:55 PM #64892016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-10-2017, 04:08 PM #6490
Monday 4/10 Unplanned day off
Came home last night from a party and my son tossed his dinner. He woke up this morning still looking a few shades of green so I kept him home.
Finished breakfast with my lil girl and got her on the school bus. No sooner did I get back in the house when I felt the sense I was gonna puke: oh dear, stomach bug ripping through the fam -- yuk!! Spent the next 20 minutes lying on the sofa hoping it would pass but the cramps and excessive salivating kept getting worse.
And hoping...
and hoping...
and...
somehow my aging memory was jogged about a home remedy using massive amounts of probiotics to instantly get rid of a stomach bug/bacteria/virus. Well I had no bottle of probiotics and in no shape to drive, buuuuut I did have some sauerkraut in my fridge. Now the only thing I dislike more than sauerkraut is puking so I was willing to try it.
Ate a few bites and drank a good gulp of the juice. Thought I was gonna gag but didn't. Went back to the sofa.
Kid you not, people, within FIVE minutes the cramps and queasiness began to go away. By 15 minutes I had zero cramps or nausea. Still in disbelief I stayed on the sofa a full 30 minutes. Then I got up, ate my usual breakfast, and went about the biggest spring cleaning blitz I've ever done!
Keep some sauerkraut in the back of your fridge, people. It really works!
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04-11-2017, 10:36 AM #6491
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04-11-2017, 02:26 PM #64922016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-11-2017, 02:32 PM #6493
Tuesday 4/11 upper body training - sort of
dynamic warmup
Bench press (competition style - pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 4
4 x 110 x 4
got done with my 4th set annnnd.... school called. My boy has a fever and a sore throat. Lovely.
Knocked out wide pullups before heading out...
3 x BW+12.5# x 5
Then retrieved my sick kid. The whole neighborhood has strep so that's likely what it is.
Called the pediatrician and naturally they have no appointments. So we're forced to wait it out until tomorrow morning...assuming we can get an appointment tomorrow morning, that is.
Looks like the rest of this week's training could be a wash. Boo.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-12-2017, 02:07 PM #6494
Wednesday 4/12 lower body stuff
Kids are on spring break starting today through Monday. Because my son was sent home sick yesterday (but was fine while home with me grrrrr), I had no expectations for today's training and had prepped myself that it might not happen at all...and I was good with that because I had plenty of spring cleaning planned as a backup.
Both kids woke up FINE!
Had them in tow with me so still no grand expectations for training cuz so did every other parent in my county.
Dynamic warmup
then puttered around FOR AN HOUR waiting for a squat rack!
Made the best of it by getting some odds and ends out of the way.
Ab wheel ss horizontal calf machine (4 rounds):
15 ss 130 x 10
DB lying leg curl:
4 x 30 x 12
Smith machine split squats:
bar x 10 each leg
+20 x 10 each leg
+40 x 10 each leg
4 x +50 x 10 each leg
Squats:
bar x 5
95 x 5
115 x 5
3 x 135 x 5 - not my heaviest but by far the most solid, most aggressive and explosive squats I've done in MONTHS! Stoked!
Sumo deads:
135 x 1
155 x 1
10 x 175 x 1 with 30 sec between singles - was my 70%, flew up like 40-50%!
Finished just in time to get the kids before the childare nazis came looking for me.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-12-2017, 02:11 PM #6495
Smashed my thumb while loading plates for deadlifts. It looks even prettier than the pic could capture! LOL! Good thing it went numb so I could finish my working sets but really I was having so much fun with today's training I didn't care if it had hurt a lot!
image.jpg2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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