Sunnyday's Training Journal

[Sunnyday]

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.
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[Sunnyday]

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 10

[Sunnyday]

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!

[Sunnyday]

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 12

[Sunnyday]

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 10

[Sunnyday]

nice work keep it up oh, and neat garden pic

Thank you.

[Sunnyday]

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!

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[Sunnyday]

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.

[Sunnyday]

nice

keep up the awesome work, young lady

Thanks!

[Sunnyday]

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!

[Mac]

Monday 4/10 Unplanned day off


Keep some sauerkraut in the back of your fridge, people. It really works!

Hope you're doing better today.

Not sure if I could stomach sauerkraut under any circumstances.

[Sunnyday]

Hope you're doing better today.

Not sure if I could stomach sauerkraut under any circumstances.

Yes, I'm right as rain today!

Mac, I totally understand. It really is hideous stuff. I just hate vomiting THAT much more.

[Sunnyday]

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.

[Sunnyday]

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.

[Sunnyday]

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!

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