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Thread: Sunnyday's Training Journal
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03-20-2019, 09:56 PM #7351
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 today2016 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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03-22-2019, 11:35 AM #73522016 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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03-22-2019, 06:52 PM #7353
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 forLast 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
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03-23-2019, 07:42 AM #7354
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03-23-2019, 08:23 PM #7355
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03-25-2019, 07:53 PM #7356
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 lol2016 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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03-25-2019, 07:55 PM #73572016 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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03-26-2019, 07:48 PM #7358
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
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03-27-2019, 11:33 AM #73592016 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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03-27-2019, 10:24 PM #7360
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
Cool. I’m checking Bell’s IG next...
https://www.instagram.com/marksmellybell/p/BvXVlwWner_/Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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03-28-2019, 08:09 PM #7361
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 happen2016 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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03-29-2019, 02:50 PM #7362
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
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04-06-2019, 03:03 PM #7363
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
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04-06-2019, 04:32 PM #7364
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.
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04-06-2019, 05:03 PM #7365
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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