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  1. #7081
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 1/17 upper body training

    Schools closed. Again. Nice. (Not)

    dynamic warmup

    Inverted rows:
    3 x BW x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    1 x 127 x 5 - 2 count pauses
    5 x 121 x 5 - 3 count pauses

    Neutral grip pullups:
    3 x BW+35 x 5

    Arnolds:
    3 x 25s x 8

    Floor press:
    30s x 8
    35s x 8
    40s x 8
    45s x 8

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Incline side-lying DB lateral raise:
    3 x 5 x 10/side

    Skipped the walk
    Last edited by Sunnyday; 01-17-2018 at 07:23 PM.
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  2. #7082
    OLYMPIAN Sunnyday's Avatar
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    Thursday 1/18 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - feeling more confident with these every week

    Squats:
    bar x 5
    2 x 95 x 5
    116 x 5
    5 x 132 x 5 - up another 5 lbs and moved nicely without pain

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - at 30 sec intervals feeling easy peasy

    Trap bar farmer’s walk:
    3 x 105 up and back across the weight area
    first 2 sets sucked, third set I got it together, pulled my head out of my butt, and got werk done. Vid posted on IG which doesn’t look too shabby. Next steps do this beltless and with more weight
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  3. #7083
    OLYMPIAN CHILDOFGOD's Avatar
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    great job, young lady. even with the schools closed, u seem to still hit the gym. nice
    MY LORD OF LORDS!!!

  4. #7084
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady. even with the schools closed, u seem to still hit the gym. nice
    Thanks for the kind words, COG. I do what I have to do to get it done
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  5. #7085
    FREAK cook's Avatar
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    I'm going to start doing farmers walks.Im glad you mentioned those.Im stillhaving hip problems but I think I could do those.

  6. #7086
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    I'm going to start doing farmers walks.Im glad you mentioned those.Im stillhaving hip problems but I think I could do those.
    I hated farmers walks the first time I did them last week. They’re growing on me now that I’ve got the hang of the exercise. I might even turn this into a fun gym challenge for our gym crew.
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  7. #7087
    OLYMPIAN Sunnyday's Avatar
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    1/19 upper body training

    On a time crunch with my boy coming back from an overnight field trip at noon. I made it work. And I still managed to completely trash my upper body, yuh! Read on...

    dynamic warmup

    Face pulls:
    even reps paused with a hard 1-sec squeeze
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    2 x 105 x 5 - couldn’t get warmed up
    116 x 3 - usually do these for 5 but wasn’t happening today
    127 x 3
    4 x 132 x 3 - kept hammering sets of 3 until the last rep began to slow down
    popped on a SlingShot and hammered this out and it was sooooo fun!
    138 x 6 - this was so easy I could have done 12, but knowing I did more last week I decided to go up
    143 x 8 - YES EIGHT!!! After the planned 6th rep I knew I had 3-4 more reps in me so I did 2 more LOL
    149 x 6 - with still 2 in the tank! Wooooo!

    Had to stop there and get my son

    Dropped off the kiddo with dad who was home by this time.

    Went back to the gym. On the way back I kept thinking why 132 had felt so heavy today for my raw work when I can usually hit that weight pretty easy. And I kept coming back to not keeping my upper back tight enough, which is why the SlingShot helped so much. Soooooo, naturally I planned to hammer my back for the rest of today’s training, duh! Soooo...got back to the gym and proceeded to go apeshit on my upper body, with special attention to my back LOL

    Close grip bench ss incline DB row:
    65 x 8 ss 20s x 8
    85 x 8 ss 20s x 8
    85 x 10 ss 20s x 8 - arms were pretty trashed but I told them shut up and train

    Decline DB row:
    I’ve been using a 50 lately. Decided to step up my game...
    55 x 8 - PR
    60 x 8 - PR
    65 x 8 - PR
    65 x 10 PR


    Decline DB pullover:
    same thing here, usually use a 50. Put on my big girl panties...
    2 x 55 x 8
    1 x 55 x 10
    back was hella pumped

    Meadows rows:
    +30 x 8/side
    2 x +40/side
    every part of my back was on fiiiiiiiiirrrrre after that!

    Left the gym thinking I’ve been short changing my back all this time. Sorry, back, it won’t happen again.

    Lying here on the sofa and thinking I am not sure whether I will be able to pick up a water botle tomorrow let alone put a bar on my back and squat. Then I started thinking, pffft, but if I keep this up for a bunch of weeks my back will be hyoooooge.
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  8. #7088
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I hated farmers walks the first time I did them last week. They’re growing on me now that I’ve got the hang of the exercise. I might even turn this into a fun gym challenge for our gym crew.
    Two thumbs up on the Farmer's Walk, another is Walking Lunges w/ DBs.
    Starting out is the easy part, keeping your form/balance towards the end is the challenging part.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  9. #7089
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Two thumbs up on the Farmer's Walk, another is Walking Lunges w/ DBs.
    Starting out is the easy part, keeping your form/balance towards the end is the challenging part.
    I used to do walking lunges with 40s! But that was seven years ago while heavily drugged on pain killers and muscle relaxers. You could’ve hit me in the head with a 2x4 and I would have laughed at you! Now...not so much. Now that I’m completely drug free the pain coming out of the bottom from a walking lunge is too much on most days. Fingers crossed I can do these regularly again one day.
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