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Thread: Sunnyday's Training Journal
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02-28-2019, 11:16 AM #73362016 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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03-14-2019, 10:00 PM #7337
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 12Last 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
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03-15-2019, 09:03 AM #7338
Glad to see you're back posting again !
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03-15-2019, 11:35 AM #73392016 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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03-16-2019, 07:19 AM #7340
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03-16-2019, 08:09 AM #73412016 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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03-17-2019, 12:41 PM #73422016 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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03-17-2019, 12:46 PM #7343
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 me2016 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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03-18-2019, 08:10 PM #73442016 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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03-18-2019, 08:35 PM #7345
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/legLast 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
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03-19-2019, 05:12 PM #73462016 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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03-19-2019, 08:11 PM #7347
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 Im ready to go up to 85 next time
Straight arm pulldowns:
3 x 80 x 12 - same here, I think its 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 couldnt 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
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03-20-2019, 07:56 AM #73482016 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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03-20-2019, 09:26 AM #7349
Yes, she certainly is . . .
she-hulk_9.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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03-20-2019, 10:50 AM #7350
^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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