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Thread: Sunnyday's Training Journal
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07-10-2018, 12:04 PM #73062016 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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07-11-2018, 06:20 AM #7307
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07-11-2018, 07:35 AM #73082016 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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07-15-2018, 06:13 PM #7309
Been a crazy week in Sunny’s Family Circus! Two swim meets, my hubb’s bday, and my mom and sis visiting from NJ. Still trained every day through it, just not as much volume as I would have liked.
12 weeks out from my next powerlifting meet woo hoo, woo hoo.
So here’s what went down in today’s training. Certainly not ideal because of yesterday’s swim meet AND company AND having to train in the late afternoon instead of the morning but whatever.
Sunday 7/15 lower body training
Dynamic warmup
Ab wheel:
3 x 15
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
138 x 3
149 x 3
3 x 154 x 3 - felt solid as it should for this weight. dropped these down a few pounds from what I’ve been doing to start my new training cycle with a progressive overload the next few weeks. We’ll see where this takes me.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 209 x 1 - with about 45 sec rest then start next setup, so about 60 sec between pulls. No pain, felt very balanced, very smooth
RDLs:
3 x 135 x 8
Trap bar farmer’s walks:
3 x 105 x up and back through the weight room
Finished the rest at home
Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg
Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrantLast edited by Sunnyday; 07-15-2018 at 10:17 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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07-16-2018, 10:22 AM #7310Now there's something you don't see everyday. ~ Deep Rising (1998)
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07-16-2018, 03:38 PM #73112016 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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07-16-2018, 03:45 PM #7312
Monday 7/16 upper body training
First week of a new training cycle and all competition lifts are back to warmup-level weights. Progressive overload here we go!
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
75 x 5
100 x 5
116 x 5
4 x 127 x 4 - with 2-sec pauses at top, bottom, and lockout
Floor press:
30s x 8
40s x 6
45s x 6
2 x 50s x 6 - right shoulder felt a little weak or I would’ve hit a third set at this weight
Wide grip pullups:
3 x BW+35 x 5 - planning to bring this to 45# over the next 12 weeks
seated Y press:
3 x 25s x 8
Incline DB press:
3 x 40s x 8
reverse DB fly ss incline DB fly:
15s x 12 ss 15s x 12
Six ways:
3 x 5s x 8 plus added 20 partials at the end of set 3
Did a bunch of much-needed mobility work when I got home. Kids were in tow so I’ve been skipping a lot of this stuff to get my lifting in
93 degrees and sticky so I skipped the walk2016 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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07-17-2018, 05:10 PM #7313
Tuesday 7/17 lower body training
I was feeling pretty down today because my hubby’s work will not be transferring him to North Carolina. But then I deadlifted and now I’m feeling better lol.
Dynamic warmup
Front squats:
bar x 5
65 x 5
85 x 4
95 x 4
105 x 4
115 x 4
Suno deads:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 - with about 30 sec then start next setup, so about 45 sec between pilulls.
Leg press calves:
3 x 130 x 12
Ab wheel:
3 x 15
All I had time for with kids in childcare. A little over a month and they will be back in school.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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07-17-2018, 06:17 PM #7314
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07-17-2018, 10:47 PM #7315
Wow, sorry to hear your move is off as well.
Since we’re “stuck” in the colder climate for yet another winter, maybe we should get a bunch of RX old farts together to meet up for a geriatric gym sesh. Destroy some chest and shoulders when the skies start to turn gray and after the holidays.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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07-18-2018, 08:59 AM #7316
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07-18-2018, 10:14 AM #7317
Last edited by Sunnyday; 07-18-2018 at 10:15 AM.
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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07-18-2018, 10:21 AM #7318
I haven't done bench presses in many years because of a shoulder injury. Stuck to the machines and exercises that didn't aggrevate it. Stayed away because it just depressed the hell out of me with the weight I could use. I used to bench 3x bodyweight and struggled for 10 reps at bodyweight now.
The 1st time doing BPs was awkward for me and after a few weeks my strength has gone way up and that's very encouraging for an ol' man like me.
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07-18-2018, 02:17 PM #7319Now there's something you don't see everyday. ~ Deep Rising (1998)
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07-18-2018, 03:08 PM #7320
^^^^^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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