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  1. #7351
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/20 lower body training

    A few exercises shy of a bazillion mobility things LOL

    Standing calves ss ab wheel:
    420 x 8 ss BW x 15 (3 rounds)
    yeah, a calf raise PR LOL

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

    Squats:
    A bunch of 5s but not discussing the weight. Video on my IG page if anyone is interested

    Rack pulls (cuz deads off the floor weren’t happening):
    Only enough time between singles to add weight.
    135 x 1
    155 x 1
    12 x 171 x 1 with 20-30 sec between singles
    Plates are about 4” off the floor with this rack btw

    That was all I had time for today
    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. #7352
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    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

  3. #7353
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/21 upper body training

    About 60 min of mobility work

    Face pulls (even reps paused with a 1 sec hard squeeze):
    55 x 12
    70 x 12
    3 x 85 x 12 - PR. Promised you peeps I’d go up

    Straight arm pulldowns:
    3 x 85 x 12 - PR #2

    Bench press (on the comp bench, done competition style, all reps paused at top, bottom, and final lockout):
    bar x 10
    3 x 77 x 5
    99 x 5
    116 x 5
    3 x 127 x 3 - felt very heavy for 127 and it shouldn’t have
    Put on my SlingShot with no particular numbers in mind, just wanted some extra volume
    132 x 6 PFFFFT, this was cake
    143 x 3 - flew up, made it all the more puzzling that 127 felt so heavy
    154 x 3 - felt really good although I kept overdriving so my butt was slightly up off the bench. Video on my Instagram page for those who want some extra entertainment LOL

    Had some appointments so that was all I had time for
    Last edited by Sunnyday; 03-22-2019 at 06:53 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

  4. #7354
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thursday 3/21 upper body training

    Had some appointments so that was all I had time for
    Better getting in some than none.

    Every w/o session counts - short, or long.
    Last edited by AlexG; 03-23-2019 at 07:43 AM.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  5. #7355
    FREAK cook's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep it up young lady
    What she said

  6. #7356
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/25 lower body training

    Hey people! My kiddo absofreakinlutely killed it at Maryland Swim Championships over the weekend! She swam her little heart out snagging many top 10 placings out of 100 swimmers per event so it goes without saying I couldn’t be more proud of my mini me! Also my 18-yo was on spring break from college and after a trip to Mexico she hung out with us for a few days which was also great fun.

    My goal in the gym this morning was to just undo all the damage of missed training days and extended periods of sitting in the car and on uncomfortable metal bleachers. Ugh. Wasn’t a bad training day actually so I’m pleased.

    Started with a bazillion mobility things, no surprise.

    Standing calves ss ab wheel:
    420 x 8 ss BW x 15 (3 rounds) - hit this for a PR last week and it felt easier today. I posted a video of the calf raises on my Instagram page. I’m certain I will own the whole stack of 495 for reps by Memorial Day weekend!

    Glute circuit (6 exercises done as 3 supersets) with heavy band

    Squats:
    4x4, 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
    8 x 182 x 1 with 45 sec between singles
    Plates are about 4” off the floor with this rack btw

    Leg extension:
    40 x 10
    50 x 10
    3 x 60 x 10

    Lying leg curl:
    30 x 10
    40 x 10
    3 x 50 x 10

    Walking lunges:
    3 x BW x 20/leg - yup, TWENTY. Big for me. And I’m real happy about it

    Step ups:
    1 x BW x 200/leg - surprised myself 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

  7. #7357
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Better getting in some than none.

    Every w/o session counts - short, or long.

    Exactly!


    Quote Originally Posted by CHILDOFGOD View Post
    keep it up young lady
    Thanks COG

    Quote Originally Posted by cook View Post
    What she said
    Awww! Thanks, cook! Great to see you here 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. #7358
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/26 - upper body training

    Training was LIT today!

    Extensive neck-hip-back-shoulder mobility stuff and dynamic stretching. I’m finally starting to feel like myself again but not out of the grindy joints phase just yet.

    Added 2 new rotator exercises to help my bench. These came from Mark Bell. He recently posted these on his Instagram page and he attributes his big bench to the time he has put into these, and doing them HEAVY. So who am I to question the bench master, AMIRIGHT?

    Elbow on knee DB rotation:
    3 x 15 x 8/side

    Cable external rotation:
    3 x 10 x 10/side

    Face pulls (even reps paused with a 1 sec hard squeeze):
    55 x 12
    70 x 12
    3 x 85 x 12 - I think I’m ready to go up to 90 LOL

    Straight arm pulldowns:
    3 x 85 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
    116 x 4 - this went up way easy so I decided to push it and glad I did!
    4 x 127 x 4 - pauses were wimpy but definitely weren’t TNG. Video on my Instagram in case anyone wants to see

    After bench work I was feeling so charged up I superset a few things

    Wide grip pullups ss seated Y DB press:
    BW+15 x 5 ss 25s x 8 (3 rounds)

    Incline DB press ss DB row leaning on incline bench:
    40s x 6 ss 40s x 6
    35s x 8 ss 35s x 8
    30s x 10 ss 30s x 10

    Incline DB fly ss reverse DB fly:
    20s x 8 ss 20s x 8

    Six ways:
    2 x 5s x 8
    1 x 5s x 8 plus 20 partials

    Pray for me that this trend continues! I need more days like this to get back to where I was a year ago!
    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. #7359
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    glad yall had an awesome weekend and great job young lady

    Thank you, 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

  10. #7360
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Added 2 new rotator exercises to help my bench. These came from Mark Bell. He recently posted these on his Instagram page and he attributes his big bench to the time he has put into these, and doing them HEAVY. So who am I to question the bench master, AMIRIGHT?

    Elbow on knee DB rotation:
    3 x 15 x 8/side

    Cable external rotation:
    3 x 10 x 10/side
    Cool. I’m checking Bell’s IG next...

    https://www.instagram.com/marksmellybell/p/BvXVlwWner_/

  11. #7361
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/28 - upper body training

    About 60 minutes of mobility work and dynamic stretches

    Elbow on knee DB rotation:
    3 x 15 x 8/side

    Cable external rotation:
    3 x 10 x 10/side

    Face pulls (even reps paused with a 1 sec hard squeeze):
    60 x 12
    75 x 12
    3 x 90 x 12 - PR #1 as promised

    Straight arm pulldowns:
    3 x 90 x 12 - PR #2 as promised

    Bench press (on the comp bench, done competition style, all reps paused at top, bottom, and final lockout):
    bar x 10
    2 x 77 x 5
    99 x 5
    3 x 119 x 5 - a little heavy-ish but solid. Staying here 2-3 more weeks
    Video on my Instagram page if you’re interested

    Inverted rows:
    3 x BW x 12

    Reverse grip bb rows:
    3 x 135 x 8

    Ran out of time. Would have liked to have gotten in a few sets of pullups and pushups but eventually it’ll happen
    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. #7362
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep it up young lady, by the way, any new pics of u?
    Thanks, COG

    Oh I have lots of pics. Just no way to post them here. Suggestions appreciated how I could post them

    But here’s a physique update:
    I’m currently 114 lbs, visible abs and lines in the obliques and delts. probably around 10% bf, diet squeaky clean by choice and doing zero cardio cuz it’s too physically painful to the hip and back. The cutoff for my powerlifting weight class is 114.6 lbs and I don’t plan on gaining any more; I step on the platform between 109-110 ridiculously ripped. For reference my stage weight the last time I competed was 106, dry, hard, lines on my lines.
    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. #7363
    OLYMPIAN Sunnyday's Avatar
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    Saturday 4/6 upper body training

    Nursing a psoas spasm from a month worth of sitting at my kids’ swim meets. I’m ABLE to walk but it’s with a limp and rather than pattern the wrong movement I’m playing it safe and walking with a cane. No squatting or deadlifting for a while although I’m still doing just about everything else. At least everything that doesn’t require balance LOL. Walking lunges and leg press and even weighted pullups are out (because I can’t climb up without risking a fall) for now so...yeah... I’m basically limited to leg extensions and maybe some leg curls and seated calf raises. It’ll pass.

    had to make this session quick but it was still very productive

    DB external rotation stuff:
    4 x 15 x 8/side

    Face pulls, even reps paused:
    60 x 12
    75 x 12
    3 x 90 x 12

    Straight arm pulldowns:
    90 x 12
    95 x 10 PR!
    100 x 8 PR!!

    Rope hammer curl ss rope pressdown
    40 x 10 ss 40 x 10
    50 x 10 ss 50 x 10
    60 x 10 ss 60 x 10 (3 rounds)

    Standing bb curl ss skulls:
    30 x 10 ss 30 x 10 (3 rounds)
    30 x 20 ss 30 x 20 - paused to get reps to 20

    Dips:
    3 x BW x 12
    ^^I would have superset the dips with pullups but the psoas was like go ahead and try and see how fast I spasm at you :-(

    Cardio:
    20 min on the stationary bike. First 5 mins was awful with psoas spasms even at level 1, had to keep stopping but then got into a groove and worked my way up to level 3 and at least a decent pace and got the heart rate up for a good bit and some much needed sweating.
    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. #7364
    Administrator Mac's Avatar
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    I hope your spasms go away, those are the worst kind for me when they happen and it's like they come out of no where.

  15. #7365
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I hope your spasms go away, those are the worst kind for me when they happen and it's like they come out of no where.
    Sorry to hear you’ve experienced spasms too. Yeah they suck. My hip flexors and spinal erectors are so “jumpy” and walking with the cane keeps the spasms at ground zero. I get some pretty funny looks around town and even at a hardcore gym like Exile. But it beats a missed training day (gets me the nod from the gym crew) and who wants to risk one of those surprise spasms that takes your breath away.
    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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