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  1. #6691
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    u did a great workout this week, girl, now REST, LOL
    Thanks for the kind words. But...Ummmm...the week isn't done yet
    I train 6-7 days each week.
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  2. #6692
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    CoG is referring to Sunday as a day of rest. Just a wild guess.

  3. #6693
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    CoG is referring to Sunday as a day of rest. Just a wild guess.
    With her I never can tell what it is she means. In all my life I have never had such a difficult time comprehending someone. That's saying a lot from the kid of 2 immigrants who only speak broken English, and a chemist by trade who was the minority in a non-American dominated profession.
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  4. #6694
    OLYMPIAN Sunnyday's Avatar
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    Sunday 6/25 lower body training

    Once again, my kids had a swim meet yesterday. Spent all morning in the hot sun and I was in no condition to squat and deadlift. I've said before I can't stand to leave my family on our only day together but at least if I spend a few hours in the gym they get a few hours of face time with me being myself instead of seeing me spend the day hobbling around with joint issues.

    Dynamic warmup

    Squats:
    played around with some lower bar placement and did it pay off wooo
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 3
    3 x 154 x 3 - up 4 lbs and it ROCKETED up out of the hole like 150 never did. So glad I took the time to play around with a different bar placement!
    Bonus points for losing a layer of skin off my back from grinding my back into the bar!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1 - like cake, had planned to go up 5# and after this pull went f-it and went for 10
    6 x 205 x 1 - with 55-65 sec between pulls, a whopping 10 lbs over last week and still well under my allowed time interval! Just 32 lbs and I'll be at my all-time heaviest!

    30 min walk

    Just the minimum required work and back home to the fam for some frozen virgin pina coladas and some quality time in the pool!
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  5. #6695
    OLYMPIAN Sunnyday's Avatar
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    Doesn't look as gnarly as when I first got out from under the bar but the abrasion still looks cool. Hubby called me a weirdo. Heh heh.

    image.jpg

    image.jpg
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  6. #6696
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    CoG is referring to Sunday as a day of rest. Just a wild guess.
    this is very true, i hit the gym monday, wed, thurs and sat, with tuesdays and sundays for rest days, lol
    MY LORD OF LORDS!!!

  7. #6697
    OLYMPIAN CHILDOFGOD's Avatar
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    cool pics, Mrs. Sunny, and again, keep up the great work
    MY LORD OF LORDS!!!

  8. #6698
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool pics, Mrs. Sunny, and again, keep up the great work
    Thanks COG.
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  9. #6699
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/26 upper body training

    Kiddos in tow and everyone who knows me knows this by now. Yet everyone wanted to "share" with me today and I couldn't get stuff done fast enough. My supersets had like 30 sec rests! Ugh.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 4
    115 x 4
    4 x 120 x 4 - up 3 lbs from last week and every set/rep went up so super smooth!

    Had to stop there and transfer kids from the pool area to childcare.

    Wide grip pullups
    5 x BW+20 x 5 - added another set from last week, planning to add weight next week

    Incline DB press ss chest supported DB rows:
    wanted to use 35s but none available, same with the 30s, had to settle for 25s ugh
    25s x 10 ss 25s x 10 (3 rounds)

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Front DB raise ss leaning DB lateral raise:
    15s x 10 ss 15 x 12/side (4 rounds)

    30 min walk
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  10. #6700
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    I once had a terrible fight with a friend who wanted to talk & talk while I was trying to do concentration curls. She stormed out in tears & I had to apologize.
    Last edited by hifrommike65; 06-26-2017 at 04:10 PM.

  11. #6701
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    I once had a terrible fight with a friend who wanted to talk & talk while I was trying to do concentration curls. She stormed out in tears & I had to apologize.
    Ooooh. I've seen those things unfold in my gym but thankfully it's never happened to me. Hard enough watching from the cheap seats.
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  12. #6702
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/27 lower body stuff.

    dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    144 x 4 - up 4# from last week but the broken skin on my back from Sunday's squats made it too hard to continue, so I switched to front squats

    Front squats: (ALL the way down)
    bar x 6
    4 x 65 x 6

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 192 x 1 - with 45 sec between pulls. Up 7# from the last 3 weeks, and to my surprise these were ULTRA easy peasy!

    Walking lunges:
    3 x 15s x 10/leg

    Unilateral standing calves:
    5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

    30 min walk
    Last edited by Sunnyday; 06-27-2017 at 03:08 PM.
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  13. #6703
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/28 upper body training

    dynamic warmup

    Face pulls:
    4 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    5 x 112 x 5 - these felt amazing! Good long pauses and great bar speed every rep!

    Chins:
    5 x BW+20 x 5 - up an extra set from last week

    Reverse grip bb rows:
    4 x 125 x 10 - up 10# from last week woo

    Decline DB rows:
    haven't done these in weeks!
    3 x 50 x 8/side with no rest between sides/sets

    Reverse DB flyes, overhand grip:
    3 x 15s x 12

    30 min walk
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  14. #6704
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work young lady
    MY LORD OF LORDS!!!

  15. #6705
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work young lady
    Thank you
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