Sunnyday's Training Journal

[Cdimeo]

keep those great workouts coming girl! I love your comment somewhere up above ..."my husband took care of the kids..well sort of" lolol totally hear that! Although along with child #2 my husband seemed to grow some decent parenting skills. Maybe he realized that we try moonlighting at too many different things for me to do it alone.

And btw-I wish my back would come as quickly as my legs do. I feel like as soon as I lose my pump my lat spread magically disappears WTF??

[Sunnyday]

keep those great workouts coming girl! I love your comment somewhere up above ..."my husband took care of the kids..well sort of" lolol totally hear that! Although along with child #2 my husband seemed to grow some decent parenting skills. Maybe he realized that we try moonlighting at too many different things for me to do it alone.

And btw-I wish my back would come as quickly as my legs do. I feel like as soon as I lose my pump my lat spread magically disappears WTF??

LOL! Glad to know there's somebody else in the same boat. We're trying that same approach this weekend when I go to posing practice so crossing my fingers it goes better this time around for my husband's sake.

[Sunnyday]

Friday's arm WO.

Side planks:
3 sets x hold 60 sec ea side, rest 60 sec, repeat

DB OH ext:
20 x 15
30 x 15
40 x 8
45 x 4 drop 35 x 8 drop 25 x 10

Rope hammer curls:
40 x 15
70 x 15
100 x 11
120 x 3 drop 80 x 10 drop 40 x 10

Rope pressdowns:
40 x 15
60 x 15
90 x 8
100 x 5 drop 70 x 8 drop 40 x 10

DB conc curls:
15 x 15
20 x 15
30 x 8
35 x 3 drop 25 x 10 drop 15 x 10

20 min HIIT on the elliptical

[Sunnyday]

Today's WO.

Front planks:
3 sets x hold 60 sec, rest 60 sec, repeat

Hack squats:
sled x 15
sled x 15
+20 x 12
+40 x 10
+60 x 8
+20 x 10

Leg extension: fried my quads big time
40 x 20 both legs
55 x 20 both legs
25 x 15 single leg, each side no rest between sets x 3 sets
stopped counting reps at this point & went to failure each set from here on out...
25# x single leg each side to failure
25# up both legs, then single leg negative reps each leg to failure
10# up both legs, then single leg negative reps each leg to failure
OOOOWWWWW my quads!

Decided to get creative with a ham-triple set to pulverize the hams - worked!
SLDLs SS Lying leg curl (don't have machine used leg wt) SS seated ham curl:
55 x 20 ss 20 x 20 ss 40 x 20
75 x 15 ss 20 x 15 ss 55 x 15
85 x 12 ss 20 x 12 ss 55 x 12
85 x 10 ss 20 x 10 ss 55 x 10

Outers:
40 x 20
40 x 15
55 x 12
55 x 10

Legs are fried. Gonna be feeling this tomorrow.

[M.E. Anders]

Those leg extensions elicited an exclamation of pain from my lips - whew! You're tough, girl. I BET your quads were fried.

[Sunnyday]

Those leg extensions elicited an exclamation of pain from my lips - whew! You're tough, girl. I BET your quads were fried.

Thanks. I like to think that tough is my middle name.

[Sunnyday]

Hit back today. Changed things up and did my WO in reverse order - SUCKED! Couldn't hit numbers in CG work that I normally do, which is expected since I was wiped out by that time. I guess it is a good thing, though, to shake things up once in a while.

Lying leg lifts, weighted:
3 sets x 10

Seated rows, overhand:
75 x 15
100 x 15
137.5 x 8
162.5 x 4 drop 112.5 x 6 drop 62.5 x 8

Assisted chins, overhand/wide:
30 x 12
30 x 10
30 x 9
30 x 8

Seated rows, underhand:
75 x 15
100 x 15
137.5 x 8
162.5 x 4 drop 112.5 x 7 drop 62.5 x 10

Assisted chins, underhand:
30 x 14 --whoa, where did this come from? guess it's time to drop the assist to 20
30 x 12
30 x 9
30 x 10

Seated rows, neutral (different machine from above):
50 x 15
80 x 15
120 x 9
150 x 4 drop 100 x 6 drop 50 x 10

CG pulldowns:
50 x 15
70 x 15
100 x 7
120 x 3 drop 80 x 6 drop 40 x 10

Low back is still hurting from posing practice yesterday. Decided to take a break from hypers until it's feeling less sore. Did put in a good stretch to move things around.

Meeting with my coach tonight. Don't know why I'm so nervous about what I'm gonna hear with my diet and cardio schedule, but I am.

[freebirdmac]

It's good to switch things around! I bet your numbers would come back up quickly if you stick to this order.

Hope your coach's plan isn't too big of a change

[Sunnyday]

Met with coach and got a few minor tweaks but basically the same food plan. He did add in carnitine and a fat burner which I had anticipated. Psyched to see how these tweaks will look in the next couple weeks.

[Sunnyday]

It's good to switch things around! I bet your numbers would come back up quickly if you stick to this order.

Hope your coach's plan isn't too big of a change

I was looking forward to switching things around like this but I hated it because my neutral and close grip numbers were nearly impossible to duplicate since I usually do those first. Yeah, I know the numbers will come up quickly and I'll probably add a tiny bit of extra width to my lats which of course couldn't hurt.

[Cdimeo]

Met with coach and got a few minor tweaks but basically the same food plan. He did add in carnitine and a fat burner which I had anticipated. Psyched to see how these tweaks will look in the next couple weeks.

I used to swear by l-carnitine, though I'm never quite sure whether it does anything or not. I was taking a tbsp in the morning on fasted cardio--with my coffee. What kind of fat burner are you taking?

[freebirdmac]

I'm surprised you're on a fat burner at this point. Diet was working. Seems like that would come later only if needed.

[Sunnyday]

I'm surprised you're on a fat burner at this point. Diet was working. Seems like that would come later only if needed.

That's what I would have thought, too. Still, coach seems to believe there is some benefit to it so I'll be good and follow directions then question it later if I see no marked benefit.

[Sunnyday]

I used to swear by l-carnitine, though I'm never quite sure whether it does anything or not. I was taking a tbsp in the morning on fasted cardio--with my coffee. What kind of fat burner are you taking?

Yep, l-carnitine. I definitely felt a difference this morning as if I'm on something, and I did seem to break a sweat when I never usually do other than leg day. I'm taking pictures tonight then I'll have them to compare next week. If I don't notice a difference myself, then I'll question the necessity of it.

[Sunnyday]

Chest & calves.

Twists w/bar:
3 x 20 each side

Weighted ball crunch:
3 x 15

Incline bb:
45 x 15
65 x 15
75 x 12
90 x 4 drop 65 x 8

Incline DB flyes:
15s x 15
20s x 15
30s x 8
35s x 6 drop 20s x 10

Incline DB press:
20s x 15
25s x 15
30s x 10
35s x 6 drop 20s x 10

Seated machine flyes:
50 x 15
75 x 15
100 x 6 having trouble with wrist pain, decided to stop there

Leg press calves:
75 x 20
100 x 15
150 x 15
187.5 x 10
225 x 8 drop 100 x 10

Seated calves:
70 x 15
90 x 15
115 x 9
130 x 7 drop 90 x 8

Finished with 20 min on the elliptical.