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Thread: Sunnyday's Training Journal
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02-03-2016, 09:50 AM #5566
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
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Puppy pics?
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02-03-2016, 03:16 PM #5567
Wednesday upper body training
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
10 frog stretches with a few reps internal rotaion to each side
10 hip airplanes
20 over-and-back banded stretches
20 band pull-aparts
20 kettlebell halos
Bench press:
bar x 5 (paused, competition-style reps)
65 x 5
85 x 5
105 x 3
something felt off coming out of the bottom, racked the bar and felt a painful knot in my left pec
applied some Cryoderm and tried to massage it out, decided to start from scratch
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
3 x 125 x 2
2 x 115 x 3
No idea what happened in the beginning but I'm glad it worked itself back out again.
Haven't done any direct arm training in weeks! Felt great!
Pinwheel curls:
3 x 20s x 10
V-bar pressdown:
2 x 35 x 10
2 x 42.5 x 10 heaviest to date I think
Chins:
5 x +5 x 5
Dips:
3 x BW x 12
Zottman curls:
3 x 15s x 102016 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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02-03-2016, 03:42 PM #55682016 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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02-10-2016, 06:54 PM #5569
Once again I am behind here.
Thursday 2/4 lower body
warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)
Nordics:
3 x BW x 10
Squats (to competition depth):
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
3 x 145 x 3
Decided to try some walkouts with heavier weight, 20 sec hold after walking weight out to position and holding everything tight.
155 x 20 sec
165 x 20 sec
175 x 20 sec
185 x 20 sec
^heaviest I've ever put on my back (165 was previous heavies). Go me
Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
5 x 195 x 1
Donkey calves:
3 x 3 pps x 10
each set ss with 30 reps dorsiflexion using opposite foot for resistance
Rolling planks:
3 x 10 sec hold x 5/side2016 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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02-10-2016, 07:03 PM #5570
Friday 2/5 upper body training
Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)
Bench press (all reps paused at bottom and top, competition style):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
3 x 125 x 2 planned for triples but the body wanted doubles only
Standing overhead bb press:
bar x 5
65 x 5
3 x 75 x 3
Neutral grip pullups:
5 x +5 x 5
Inverted rows:
3 x BW x 10
Bent over bb rows (reverse grip):
3 x 115 x 8
DB pullovers:
3 x 50 x 82016 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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02-10-2016, 07:10 PM #5571
Saturday 2/6 squat session with Sioux-z Hartwig-Gary
Did my usual warmup and she tweaked my hand and foot placement. After a few light sets to get the new technique down I was still having trouble hitting depth consitently so she had me take off my Chucks and put on a pair of squat shoes (I'M SOLD ON THESE AND JUST GOT MINE IN THE MAIL BTW!). Immediately noticeable difference!
Since I had squatted heavy earlier in the week and I have a meet coming up, she had me staying around 80% of my 1 RM. Did a bunch of triples at 121 and some doubles at 132 with her taking video of each set. At the end she bumped it up a bit more (I think it was 143) for doubles.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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02-10-2016, 07:15 PM #5572
Monday 2/8 upper body training
Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)
Bench press (each rep paused top/bottom competition style):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 2
130 x 1
135 x 1
2 x 140 x 1
135 x 1
Overhead press:
bar x 5
3 x 65 x 5
Wide grip pullups:
3 x +7.5 x 5 PR!
Leaning DB lateral raise:
3 x 25 x 10 each side
Reverse DB fly, leaning on incline bench:
3 x 20s x 10
Finished with 20 minutes on the ellliptical2016 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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02-10-2016, 07:20 PM #5573
Tuesday 2/9 lower body training
warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)
Squats (to competition depth, checking with video):
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
145 x 2
3 x 155 x 1
Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
3 x 215 x 1 PR!
my heaviest raw pull to date!
Finished with 20 minutes on the elliptical2016 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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02-10-2016, 07:25 PM #5574
Wednesday upper body training
Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)
Bench press (each rep paused top/bottom competition style):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
3 x 125 x 3 FINALLY GOT BACK TO SOLID TRIPLES AT THIS WEIGHT! 'Bout time.
Pinwheel curls:
3 x 20s x 10
V-bar pressdown:
3 x 42.5 x 10
Chins:
3 x +7.5 x 5 PR!
Dips:
3 x BW x 12
Zottmann curls:
3 x 15s x 10
Finished with 20 min on the elliptical2016 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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02-12-2016, 03:19 PM #5575
Thursday lower body training
warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)
Squats (to competition depth, checking with video):
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
3 x 145 x 2
Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
6 x 195 x 1Last edited by Sunnyday; 02-12-2016 at 03:23 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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02-12-2016, 03:25 PM #5576
Friday upper body training
Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)
Bench press: (all paused reps)
bar x 5
65 x 5
85 x 5
105 x 5
3 x 115 x 3
That was all I had time for...kids have an early dismissal 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
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02-16-2016, 04:26 PM #5577
Saturday off to volunteer at my big girl's regional swim championships
Monday off with the kiddos and took one of them to the dentist
Tuesday (today) schools were closed due to a nasty ice storm that turned to pouring rain ANNND the gym's child care was jam-packed. Not exactly ideal training conditions but with less than 3 weeks left before my meet I had to make SOMETHING happen today.
Warmup at home due to the child care time limit
20 kettlebell halos at gym while waiting for a squat rack to open up
Squats (hip crease below knee checked with video)
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
135 x 2
3 x 145 x 2
Sumo deads:
135 x 1
155 x 1
175 x 1
9 x 185 x 1
all I could get done before my time ran out at childcare. :-/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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02-16-2016, 04:32 PM #5578
Nice progression Sunnyday. Keep up the great work.
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02-16-2016, 04:45 PM #55792016 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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02-17-2016, 04:29 PM #5580
Wednesday upper body training
Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
full BW squat with 30 sec hold at bottom
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)
making up for lost time due to snow days and swim meets
Bench press:
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
125 x 2
3 x 135 x 1
Overhead press:
bar x 5
3 x 65 x 5
Wide grip pullups:
3 x +10 x 5 PR! :-)
Dips:
3 x BW x 12
Concentration curls:
3 x 20 x 10 each side
Leaning DB lateral raise:
3 x 25 x 10 each side
Reverse DB fly:
3 x 20s x 10
Finished with 20 min on the elliptical2016 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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