Sunnyday's Training Journal

[Sunnyday]

On Sunday Exile Fitness (home of Kevin Levrone in case you live under a rock) moved into a new facility. I trained there for the first time yesterday. Mac and Curt got DMs with videos of the place.

It. Is. HUUUUUUUGE!!!!!

Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE

This truly is paradise for anyone who lifts. Even the bathrooms are amazing! And the lighting is spectacular. I’ve heard there are a few gyms in California that are this nice and this big, but not many.

So IMA go train upper body thangs today.

I posted a couple training videos from yesterday on my Instagram page and I’ll see what I can do about posting some pics of this paradise here.

If you can make the drive I can promise you it’s well worth the trip!

8303 Pulaski Hwy
Rosedale, MD

[Sunnyday]

great job young lady

Thanks, COG

[AlexG]

It. Is. HUUUUUUUGE!!!!!

Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE

The echo reverberates for light-years in all directions.

[Sunnyday]

The echo reverberates for light-years in all directions.

Well it’s even hugerer than I was told! LOL!

According to the Maryland Muscle Machine, Kevin Levrone himself, it’s a whopping 40,000 sq ft! Yep, Kevin posted a video of the new place aka Exile 2.0 on his Instagram page this morning, in which he stated it’s 40,000 sq ft.

The same video is posted on Exile’s Instagram page @exilefitness if you want to see it for yourself.

[Sunnyday]

A whole week of training at the new Exile and it has been like the 12 days of Christmas, I tell you!

I told Bob the owner we need a camera at the doorway to the main gym so we can capture the priceless looks on peoples faces as they see it for the first time: their eyes get wide, their jaws drop, and you see the mouth form the word, “fuuuuuuuuhhhh”. Pictures and words really don’t do this gym any justice! Bob told me today, “There really is no describing it to anyone” and I can’t agree more! If you live within a day’s drive of this place you really need to make the trek to come out for a visit to this “Candyland for lifters”.

So today it was heavy bench and other upper body things

Bench press (competition style): all reps paused with a 2 count
bar x 10
2 x 77 x 5
99 x 5
116 x 5
3 x 123 x 3 raw - video on my Instagram page
4 x 143 x 3 with SlingShot

Neutral grip pullups:
3 x BW x 5

Pinwheel curl ss rope pressdown:
15s x 10 ss 50 x 10 (3 rounds without rest between)

Spider curls ss skulls:
35 x 12 ss 35 x 12 (3 rounds without rest between)

Incline db curl ss close grip bench:
15s x 8 ss 25s x 12 (3 rounds without rest between)

Reverse DB fly:
4 x 10s x 12

And some rotator cuff work at the end

DB external rotation, elbow on knee:
4 x 20 x 8

Cable external rotation:
4 x 10 x 10

[CHILDOFGOD]

great job young lady and the gym sound awesome

[Sunnyday]

great job young lady and the gym sound awesome

Thanks for the kind words, COG

The new gym is so amazing it cannot be described with words. I have watched pro bodybuilders and powerlifters walk in and their jaws drop open. Today a few of them, obviously friends Bobby’s, got a tour around the place and Bobby was like a proud yet humble papa introducing someone to his newborn baby for the first time

[Sunnyday]

Monday 6/3 lower body training

Startionary bike 10 min
Dynamic stretching and mobility work

Glute circuit with heavy band (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 hydrant

Bulgarians:
4 x BW x 10/leg

Squats: -these went surprisingly well! Best in months!
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 77 x 5
99 x 5 - was supposed to be my working weight but it felt super light
115 x 5 - shocked this moved well and pain free so I went up
126 x 5 - legs definitely strong enough, heavyish on the back. Vid on the gram if anyone wants to see
2 x 115 x 5
1 x 99 x 5
^ praying I can do more like this and get my squat to where it was a year ago

RDLs:
4 x bar x 12 - just some movement to groove the hip hinge

Sumo deads:
138 x 1
160 x 1
8 x 182 x 1 with 45-60 sec rests. Video on the ‘Gram with funny caption if anyone cares

Reverse crunch ss traditional floor crunch:
15 ss 15 (3 rounds)

Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

Skipped cardio

[Sunnyday]

Tuesday 6/4 - upper body thangs

Mobility work & dynamic stretches

DB external rotation, elbow on knee:
4 x 20 x 8

Band external rotation:
4 x 10 x 10

Bench press (competition style): all reps paused with a 2 count
bar x 10
2 x 77 x 5
99 x 5
116 x 5
4 x 118 x 4

Wide grip pullups:
4 x BW x 5

Seated “Y” press:
4 x 20s x 8

Incline DB press ss chest supported DB row:
30s x 8 ss 30s x 8 (4 rounds)

Incline DB fly ss reverse DB fly ss seated DB lateral raise:
15s x 12 ss 15s x 12 ss 10s x 12 (4 rounds)

[Sunnyday]

great job young lady

Thanks, COG

[Sunnyday]

I posted this on Instagram today with a video of a PR of my Bulgarians. Hope it encourages someone besides Emma




Strong people lift others up.
On this #wcw I want to give a shoutout to @sittingdownstyle .


This week @theipf Classic powerlifting championships is taking place in Sweden. I’ll be watching it on the livestream. Men and women will muster up courage to get under a loaded bar, display their strength, new world records will be set, there will be cheers. And yet their strength pales in comparison to what this amazing lady is going through. She’s currently in the hospital awaiting surgery. Not just any surgery: an amputation. I swallowed hard and my heart went to pieces when I read her post about it. .


Somehow sending flowers or a cute plush bear just doesn’t seem appropriate. I wouldn’t know what to write on a card or where to send it anyway .


Yesterday she posted about escaping from the hospital long enough to get her hair done. I wish my hair could look that good on any day but it doesn’t no matter how hard I try. And somehow this lady manages to post a selfie with a million dollar smile in her gorgeous hair and hospital gown. I’m not made of that sort of stuff. .


Today I didn’t want to get out of bed. But I CAN get out of bed and I CAN dress myself and I CAN care for my kids and get them to school AND drive myself to the gym. .


My balance is off so much today that bilateral movements with a bar are out of the question, my right keeps taking over. Still I wanted to do something brave-ish that I’ve never done before to let Emma know I’m thinking of her. So here’s a PR (personal record) of sorts: since I started lifting 9 years ago, I am terrified of losing my balance, falling over and breaking my hip. I have never been brave enough to do a hands-free Bulgarian split squat (rear foot elevated single leg squat). I must have done 10 sets before I did it without falling over. But I kept going until I finally got it. It’s not much but I hope it’s entertaining. Notice I even took my hair out of the bun to show what a mess mine is today LOL

[Sexybeast777]

feeling the strength

[Sunnyday]

feeling the strength

[CHILDOFGOD]

thx for sharin' ur stories Sunny. they r neat to read

[Sunnyday]

thx for sharin' ur stories Sunny. they r neat to read

I’m thrilled to share this update about my girl Emma!

Her surgery went very well, meaning she only had part of her foot amputated. Her pic from the recovery room is priceless! Rocking her perfect hair (who does that after surgery?!), she’s got a Chinese takeout box on her lap and holding a bottle of Singha! Love it!!

Meanwhile, I’m hobbling more than usual today. The chiro really worked me over last night. Today is sets of 5 on bench plus some back hypertrophy. Playing this whole day by ear. Here I go.