Sunnyday's Training Journal

[Sunnyday]

Tuesday 8/29 lower body training

dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 10 (4 rounds)

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
3 x 135 x 4 - was all the hip would let me do. Better than nothing.
Walked out 155 (today's planned working weight) and held it at lockout 30 sec. Felt like I had a truck on my back.

Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 210 x 1 with 45 sec rests

Time up in childcare

60 min walk at home

[Sunnyday]

Wednesday 8/30 upper body training

Lots of hiccups getting to the gym, having to do with collecting official documents for a grant application I'm submitting to the state for my son. So before-during- after gym was spent talking on the phone and emailing people to get this thing done. It's due tomorrow.

dynamic warmup

spent so much time on the phone I had no time for my usual face pulls

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
2 x 85 x 5
2 x 105 x 5
115 x 5
3 x 121 x 5 - Like buttah!!

Then arguing on the phone with insurance company.

Annnd time was up in childcare. BLAH!!

60 min walk at home

[Sunnyday]

Thursday 8/31 training was a bust, though it didn't start out that way. Had to hand-deliver a grant application for state funds for my son, and of course the office was an hour away (and with little kids in tow). Buuut late Wednesday night I saw a typo on one doc's letter of recommendation and had to wait for the office to open at 9, then the doc had to make the correction between patients before I could pick up the updated letter...ugh! Got it done and delivered just in time.


Friday 9/1 upper body training

dynamic warmup

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
132 x 3
2 x 138 x 3 - post-injury PR WOOOOOOO! Vid posted on IG and it looks nice

Wanted to do more but arrived at the gym late and by this time I had about 10 min left.

Skipped pullups among other things.

Reverse grip bb rows:
3 x 135 x 10 with as little rest as possible

Close grip bench ss incline DB curl:
95 x 8 ss 20s x 8 (2 rounds) with almost no rest between sets

time was up. And that was my last training day with kids in tow for a loooooooooooooongggg time! They start school on Tuesday.

60 min walk at home

[Sunnyday]

Saturday 9/2 lower body

Dynamic warmup

Gym was busy today. And I wasn't in the mood to wait around for equipment. Opted to just putter around with some odds and ends and call it a day.

Ab wheel ss horizontal calf machine:
3 x 15 ss 130 x 10 (4 rounds)

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Leg extension:
6 x 50 x 12

Seated leg curl:
6 x 50 x 12

60 min walk at home

[Sunnyday]

nice work young lady

Thank you

[stanlystud]

Saturday 9/2 lower body

Dynamic warmup

Gym was busy today. And I wasn't in the mood to wait around for equipment. Opted to just putter around with some odds and ends and call it a day.

Ab wheel ss horizontal calf machine:
3 x 15 ss 130 x 10 (4 rounds)

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Leg extension:
6 x 50 x 12

Seated leg curl:
6 x 50 x 12

60 min walk at home

nice work Baby doll

[Sunnyday]

nice work Baby doll

Thanks. It was a far cry from my plan of heavy squats and deads. One day again I hope I will squat more than I can bench. :-/

[Sunnyday]

Monday 9/4 upper body training

Left the kids with the hubby and got me some UNLIMITED GYM TIME!

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
4 x 130 x 4 - felt a little heavier than last week but got er done

Wide grip pullups
5 x BW+30 x 5 - up another set from last week. Hoping to add weight next week

Seated Y press:
4 x 10s x 10

Smith wide grip upright rows:
4 x 40 x 10

Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)

Leaning DB lateral raise:
4 x 15 x 12/side without rest between sets

Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)

60 min walk at home

KIDS START SCHOOL TOMORROW! Means leg day with no time limit!!!

[Sunnyday]

Tuesday 9/5 lower body training

dynamic warmup

Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)

DB lying leg curl:
4 x 25 x 12

Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
4 x 145 x 4 - vids looked better than they felt (posted on IG for those who care to see) and at least it's up 10# from last week. I'll take it


Sumo deads:
thrilled I was pulling from the floor cuz last week I resorted to rack pulls
135 x 1
155 x 1
175 x 1
4 x 195 x 1 with 45 sec rests (posted on IG)
4 x 135 x 1 with 30 sec rests

RDLs:
4 x 135 x 8

60 min walk at home

[hifrommike65]

I can't understand how you have time to moderate this site, much less work out, with your family responsibilities. You are Superwoman.

[Sunnyday]

I can't understand how you have time to moderate this site, much less work out, with your family responsibilities. You are Superwoman.

I can do all things through Christ who strengthens me. Philippians 4:13

[AlexG]

I can't understand how you have time to moderate this site, much less work out, with your family responsibilities. You are Superwoman.

Indeed!

wonder_woman_by_elee0228-d8tgpen.jpg

Source: https://elee0228.deviantart.com/art/...oman-533217695

[Sunnyday]

Thanks, guys!

[Curt James]

(snip)

KIDS START SCHOOL TOMORROW! Means leg day with no time limit!!!

How did it go?

We've been back since August 16, but that was just meetings and rooms being set up. Students had their first day August 21.

Enjoy uninterrupted leg days for a few months! :-D

[Sunnyday]

How did it go?

We've been back since August 16, but that was just meetings and rooms being set up. Students had their first day August 21.

Enjoy uninterrupted leg days for a few months! :-D

It went VERY well!

I was surprised when I saw the school systems in our area announced the start date AFTER Labor Day. Usually our start date is much closer to yours.

Yep, taking FULL advantage of the uninterrupted gym time! At least until one of my kids upsets a teacher and I get a phone call from the school. :-/