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  1. #7336
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    welcome back Sunny
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #7337
    OLYMPIAN Sunnyday's Avatar
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    Time to dust off this journal and post up some training

    I’ll post a detailed update about my meets, life, and offseason goals soon.




    Thursday training at Exile Fitness (aka home of Kevin Levrone) now my home gym

    Lengthy warmup with a crap ton of mobility work and dynamic stretching. Worth every minute because every lift felt awesome. Side note, there is no warmup or ab area at Exile other than the dirty floor so I got some funny looks at first. This is a members-only gym btw. Now 6 months after I joined they’re all used to me doing my thing and it’s been a nice ice breaker with members asking me questions as to why I’m doing hip mobility work when it’s my bench day, etc. Freaking love this place!

    OOOOHKAAAAY, moving right along to the real work

    Face pulls (even reps paused with a 1 sec hard squeeze):
    50 x 12
    65 x 12
    3 x 80 x 12

    Straight arm pulldowns:
    3 x 80 x 12

    Bench press (on the comp bench, done competition style, all reps paused at top, bottom, and final lockout):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    110 x 5
    3 x 116 x 5 - arch was on FLEEK! Video posted on my IG page, link below in my signature

    Reverse grip bb rows:
    95 x 10
    3 x 135 x 8

    Inverted rows:
    3 x BW x 12
    Last edited by Sunnyday; 03-14-2019 at 10:02 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #7338
    Administrator Mac's Avatar
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    Glad to see you're back posting again !

  4. #7339
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    she's back postin' YEA SUNNY!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  5. #7340
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    she's back postin' YEA SUNNY!
    Yeah - what she said!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  6. #7341
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Yeah - what she said!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  7. #7342
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Glad to see you're back posting again !
    Thanks, Mac! Nice to be back here consistently again
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #7343
    OLYMPIAN Sunnyday's Avatar
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    The calm before the storm. My son’s swim championships begins in an hour.

    Well I TRIED to post some pics of the pool and my kiddo but the RX gods don’t like me
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  9. #7344
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm sure the pics were neat to look at, sorry u couldn't post any pics
    Yeah it’s a bummer. I haven’t been able to post a pic here in at least a year if not two years.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7345
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/18 lower body training

    so yeah, swim championships Saturday and Sunday with an hour drive and hours of sitting. I’m limping pretty badly but I’ve been through this before and it will pass if I just keep moving.

    A bazillion mobility things, too numerous to mention in detail

    Standing calves ss ab wheel:
    405 x 8 ss BW x 15 (3 rounds)
    yeah, you read that right- almost a 4x bw calf raise for reps. I’m gunning for the whole stack of 495 for reps by the summer. Even the Exile people look at me funny cuz most men won’t rep this weight. Then get out my way, I’m on a mission. Interesting to note, doing these before squats makes the weight on my back feel really light

    Glute circuit (6 exercises done as 3 supersets) with heavy band. Lit my butt on fire LOL

    Squats:
    5x5, not discussing the weight

    RDLs:
    3 x 10 with heavy band around feet/neck

    Rack pulls (cuz deads off the floor weren’t happening):
    Only enough time between singles to add weight.
    135 x 1
    155 x 1
    175 x 1
    10 x 182 x 1 with 30 sec between singles
    Plates are about 4” off the floor with this rack btw

    Leg extension:
    40 x 10
    50 x 10
    2 x 60 x 10
    60 x 10 drop 50 x 10 drop 40 x 10 drop 30 x 10 drop 20 x 10

    Lying leg curl:
    30 x 10
    40 x 10
    2 x 50 x 10
    50 x 10 drop 40 x 10 drop 30 x 10 drop 20 x 10

    Walking lunges:
    3 x BW x 8/leg

    Step ups:
    1 x BW x 100/leg
    Last edited by Sunnyday; 03-18-2019 at 08:36 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #7346
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady, keep up the great work
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  12. #7347
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/19 upper body training

    My dogs went to the groomer today, in the opposite direction of the gym of course, so I was way behind schedule. Still managed to get in some solid training but not as much as I would have liked

    Abridged warmup of a little neck and hip mobility plus a ton of spine twisty things and shouler movements

    Face pulls (even reps paused with a 1 sec hard squeeze):
    50 x 12
    65 x 12
    3 x 80 x 12 - this is hard but I think I’m ready to go up to 85 next time

    Straight arm pulldowns:
    3 x 80 x 12 - same here, I think it’s time to kick this up a notch

    Bench press (on the comp bench, done competition style, all reps paused at top, bottom, and final lockout):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    110 x 5
    121 x 4 - felt a little slow on the last rep so I dialed it back just a little, probably due to rushing through my warmup but it couldn’t be helped
    4 x 116 x 4 with some good pauses

    Wide grip pullups:
    5 x BW+10 x 5 - I had dialed these way back a few weeks ago to work on form which was getting too sloppy. These were pristine

    Seated Y DB press:
    3 x 25s x 8

    That was all I had time for. Had to make the 35-min trek home to beat the school bus and I literally pulled into the development right behind it LOL!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  13. #7348
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Sexybeast777 View Post
    Strong
    And only getting stronger
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  14. #7349
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    And only getting stronger
    Yes, she certainly is . . .

    she-hulk_9.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  15. #7350
    OLYMPIAN Sunnyday's Avatar
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    ^LOL!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

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