[QUOTE=AlexG;2174332]The Unstoppable Sunnyday . . . nuff said! :cool:
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Haha, yeah. That’s me. :D
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[QUOTE=AlexG;2174332]The Unstoppable Sunnyday . . . nuff said! :cool:
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Haha, yeah. That’s me. :D
[QUOTE=CHILDOFGOD;2174335]great job young lady:)[/QUOTE]
Thanks, COG
Saturday 2/10 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
149 x 3
160 x 3
3 x 171 x 2 - these looked and felt awesome! Really proud of these! See for yourself, vid posted on IG.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1 - felt easy peasy like last week
6 x 215 x 1 - with about 60 sec between pulls. This is about my 85% and right on track with where I want to be in this training cycle
RDLs:
135 x 8
145 x 8
155 x 8
165 x 8
DB lying leg curl:
30 x 12
35 x 12
40 x 12
35 x 12
20 min walk at home
Monday 2/5 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 4
4 x 132 x 4 - moved very well as I had hoped. this prep is coming along nicely!
Wide grip pullups:
5 x BW+25 x 5
seated Y press:
4 x 25s x 8
leaning DB lateral raise:
4 x 20 x 12/side
Incline DB press ss DB row:
40s x 10 ss 40s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)
Finished with 20 min on the elliptical followed by a 20 min walk at home
Let’s see how long my hip will allow me to do the elliptical. Fingers crossed!
Tuesday 2/13 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
4 x 149 x 4 - felt very solid today
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 187.5 x 1 - with 30 sec rest then set up next pull, so about 45 sec between pulls, even easier than last week. Going up next week!
RDLs:
4 x 135 x 8
Trap bar farmers walks:
3 x 115 across the weight room, turn around, back to starting position
*up 10# from the previous weeks so PR! Woo hoo!
Finished with 20 min on the elliptical
[QUOTE=CHILDOFGOD;2174462]keep it up young lady:)[/QUOTE]
Thanks, COG. I intend to
Wednesday 2/14 upper body training
dynamic warmup
Inverted rows:
3 x BW x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
5 x 127 x 5 - moved so well I’m almost getting bored but I know I need the break before Friday’s heavy session
Floor press:
30s x 6
35s x 6
40s x 6
45s x 6
50s x 6
Reverse grip bb row:
4 x 135 x 8
Decline DB row:
4 x 50 x 8/side
Straight arm pulldown:
4 x 50 x 12
Face pulls ss stretch pushups:
50 x 12 ss 12 (4 rounds)
Finished with 20 minutes on the elliptical
Thursday 2/15 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
5 x 138 x 5 - like last week, started out slow but kept improving every set. I sense a deload coming on next week
Sumo deads:
135 x 1
155 x 1
8 x 187.5 x 1 - at 45 sec intervals feeling fairly easy. Second time lifing this weight (75% of 1RM) this week. Let’s see where this goes
Walking lunges:
4 x 25s x 12/leg
Giant set of legs n abs:
2 rounds of...
BW x 15 ab wheel
50 x 12 leg extension
35 x 12 DB lying leg curl
130 x 12 horizontal calf machine
^would have done 4 rounds but I had to attend an IEP meeting for my son at his school. Ugh.
Friday 2/16 upper body training
EPIC DAY OF TRAINING! :mosh:
Dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
138 x 3 - the easiest this weight has EVER felt!
3 x 149 x 2 - smoked these even better than last week!
1 x 165 x 1 with SlingShot for a SlingShot PR and the most I’ve EVER held in my hands for a bench! And it FLEW! My spotter was like you had that for 3-4 reps! Ok, challenge accepted!
2 x 165 x 2!!!!!!! SMOKED THE DAYLIGHTS OUT OF THESE SETS! And yeah, left 2 reps in the tank just so I don’t burn out before my meet.
Once again, crying happy tears for an hour!
BUT IT GETS BETTER, MY PEOPLE!!!
Neutral grip pullups:
5 x BW+35 x 5 - crushed these easily!
Dips ss spider curls: - haven’t done either of these in months and finally had the time and the energy. Woot!
BW x 12 ss 45 x 8 (4 rounds)
Close grip bench ss incline DB curl:
95 x 6 ss 20s x 8
100 x 6 ss 20s x 8 - PR #1 for close grip
105 x 6 ss 20s x 8 - PR #2
110 x 6 ss 20s x 8 - PR #3! WHEEEEEE!
Finished with 20 minutes on the elliptical.
Epic Congrats, Sunnyday! :cool:
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[QUOTE=AlexG;2174587]Epic Congrats, Sunnyday! :cool:
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Thanks, Alex. This training block couldn’t be going any better!
Saturday 2/17 lower body training
KILLED IT!! - Read on...
Dynamic warmup
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
149 x 4
160 x 3
171 x 2
182 x 1 - LIFETIME PR!! Most I’ve ever had on my back and dunked it solid! Vid posted on IG if anyone cares
172 x 2
160 x 3
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 215 x 1 - with about 60 sec between pulls. Up 2 more sets from last week. Felt better than last week too!
RDLs:
4 x 165 x 6 - PR for number of sets which was cool. I’ve only done 1 set at this weight before
Skipped cardio cuz ran out of time
[QUOTE=Sunnyday;2174604]Saturday 2/17 lower body training
KILLED IT!! - Read on...
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
149 x 4
160 x 3
171 x 2
182 x 1 - [B]LIFETIME PR!! Most I’ve ever had on my back and dunked it solid! Vid posted on IG if anyone cares[/B]
172 x 2
160 x 3
Skipped cardio cuz ran out of time[/QUOTE]
I love personal bests. Congrats!
:margarita:
[QUOTE=hifrommike65;2174637]I love personal bests. Congrats!
:margarita:[/QUOTE]
Thanks, Mike! I love them too! And this one was 2 looooong years in the making!
Impressive Sunny. I wish my back could take squats but I’ll live vicariously though you.