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  1. #7186
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/7 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    5 x 132 x 5 - all of these moved VERY well! Excited for the heavy stuff I have planned for Friday!

    Floor press:
    30s x 6
    40s x 6
    2 x 50s x 6

    Reverse grip bb row:
    3 x 135 x 8

    Incline DB fly ss reverse DB fly:
    4 x 15s x 12

    Decline DB row:
    4 x 55 x 8/side

    Face pulls ss stretch pushups:
    50 x 12 ss 12 (3 rounds)

    Finished with 20 minutes on the elliptical
    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

  2. #7187
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/8 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    116 x 5
    138 X 5
    3 x 143 x 5 - PAIN FREE and technically PERFECT walkouts/reps/sets! SO PLEASED!

    Sumo deads:
    138 x 1
    160 x 1
    182x 1
    9 x 194 x 1 - at about 45 sec intervals feeling pain free, and moving like a warmup weight! One more set over what I had done last week, too!

    Wanted to do more and definitely had plenty of energy to do it, but I had an IEP meeting for my son and still needed to get in cardio. Oh well.

    Finished with 20 min on the elliptical
    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

  3. #7188
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/9 upper body training

    Dynamic warmup — Got this down to 30 min pretty consistently which is good. I’d prefer to get it to 15-20. Fingers crossed.

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    121 x 3
    132 x 3
    143 x 1 - 30 min from warmup to here. Not bad. Went up nice.
    143 x 1 - Went up just as smooth as the last set
    154 x 1 - like buttah! up nice, commands and all.
    154 x 2 - PR for reps
    2 x 149 x 2
    Put on a slingshot
    2 x 171 x 1
    1 x 176 x 1 - a 10% overload and it went up sooo nice! My heaviest to date!

    Close grip bench ss incline DB curl:
    95 x 8 ss 15s x 12 (3 rounds)

    Neutral grip pullups:
    3 x BW+35 x 5

    Finished with 20 minutes on the elliptical.

    2 weeks out tomorrow!
    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

  4. #7189
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/10 squats n deads n cardio oh my

    Dynamic warmup - made every attempt to time this but alas, a goofhead who has never competed kept distracting me and I lost track of everything. Grrrr.

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    Same goofhead described above distracted me some more. Ugh.

    Squats:
    bar x 5
    95 x 5
    116 x 5
    138 x 5
    149 x 3
    160 x 1 - felt awful, racked it. Goofhead tried to do something to be funny to “cheer me up” which only pissed me off
    160 x 2 - a little better
    160 x 3 - THIS is what it was supposed to feel like LOL
    2 x 171 x 2 - feelt great!

    Sumo deads: with the new ramp-up, closest to the kg increments at the meet
    138 x 1
    160 x 1
    182 x 1
    204 x 1
    221 x 1
    5 x 232 x 1 with about 5 minutes between pulls which is 2 more singles from last week. It went up, no issues with lockouts and no pain, but just didni’t feel as good as last week.

    Jury is still out whether I will open with 221 or 226. Gonna see how things move next week.

    Finished with 20 min on the elliptical.
    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

  5. #7190
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/12 upper body training

    Nothing went right today at the gym. Got there, started warming up, time to eat, proceeded to spill my shaker cup full of meal 2 all over myself. Cleaned up the mess. Went home to change and start over. While warming up second time, I’m lying on the floor doing a hip distraction and some idiot dropped a BOSU on top of my head. Yep. All I could do is lay there and cry. Left a huge bump. Lying on the floor with a bag of ice about 30 minutes until my head stopped pounding. Finally finished my warmup 2 hours after I first got there. Wow. Took forever to bench cuz everyone kept stopping me to ask if I was ok. Yes, yes, can I just get my training done?! Wow. Had just enough time for 32 minutes of cardio and barely made it home before the school bus. THEN ate meal 3...at 4 pm. Good grief.
    On my way out of the gym someone else asked me if I was ok and I told them I’m just glad I never have to repeat days. i’ll be glad when this day is totally over.

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    4 x 132 x 4 - This was easy peasy. I didn’t go up in weight cuz I didn’t want a spot AND my head still hurt.

    Wide grip pullups:
    3 x BW+25 x 5

    seated Y press:
    3 x 25s x 8

    Incline DB press ss DB row:
    40s x 8 ss 40s x 8 (3 rounds)

    Giant set:
    Incline DB fly gs reverse DB fly gs DB lateral raise:
    15s x 12 gs 15s x 12 gs 15s x 12 (3 rounds)

    Finished with 32 minutes on the elliptical. I had planned 40 but ran out of time and had to get the kids. Ugh.
    Last edited by Sunnyday; 03-12-2018 at 04:43 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

  6. #7191
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/13 lower body training

    Today went A LOT better than yesterday! Not pain free, but just ouchy baseline pain due to last night’s snow. Blip on the radar screen as far as I’m concerned LOL.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    116 x 5
    138 x 5
    149 x 4 - moved VERY well, decided to add more weight
    3 x 154 x 4 - this is about 85% of my planned third attempt and I’m VERY happy with how this weight moved today!

    Sumo deads:
    135 x 1
    160 x 1
    182 x 1
    7 x 206 x 1 - with about 60 sec between pulls. Added one more single from last week, still circa 82.5% of my estimated 1RM. Felt like it should

    RDLs:
    3 x 135 x 8

    Giant set (3 rounds with no rest between sets):
    ab wheel rollouts x 15
    seated leg curls 50 x 12
    leg extension 50 x 12
    horizontal calf machine 130 x 12

    Finished with 40 min on the elliptical, which sucked but needed because I’m too close to the top of the weight class for my liking
    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

  7. #7192
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/7 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    4 x 132 x 5 - All sets moved well. Almost too easy. No sense in pushing it on what’s supposed to be my last light day

    Floor press:
    3 x 40s x 10

    Reverse grip bb row:
    3 x 135 x 8

    Decline DB pullover:
    3 x 55 x 8

    Face pulls ss stretch pushups:
    50 x 12 ss 12 (3 rounds)

    Finished with 40 minutes on the elliptical
    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

  8. #7193
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/15 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    116 x 5
    3 x 138 X 5 - had planned to go up in weight but the hip had other ideas. Oh well.

    Sumo deads:
    138 x 1
    160 x 1
    182 x 1
    194 x 1

    Finished with 40 min on the elliptical
    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

  9. #7194
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    Sunny, do you train 6 days a week normally?

  10. #7195
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, do you train 6 days a week normally?
    Yes. Over the years I’ve played around with 4-6 days and 6 works best for me.
    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

  11. #7196
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Monday 3/12 upper body training

    Nothing went right today at the gym. Got there, started warming up, time to eat, proceeded to spill my shaker cup full of meal 2 all over myself. Cleaned up the mess. Went home to change and start over. While warming up second time, I’m lying on the floor doing a hip distraction and some idiot dropped a BOSU on top of my head. Yep. All I could do is lay there and cry. Left a huge bump. Lying on the floor with a bag of ice about 30 minutes until my head stopped pounding. Finally finished my warmup 2 hours after I first got there. Wow. Took forever to bench cuz everyone kept stopping me to ask if I was ok. Yes, yes, can I just get my training done?! Wow. Had just enough time for 32 minutes of cardio and barely made it home before the school bus. THEN ate meal 3...at 4 pm. Good grief.
    On my way out of the gym someone else asked me if I was ok and I told them I’m just glad I never have to repeat days. i’ll be glad when this day is totally over.

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    4 x 132 x 4 - This was easy peasy. I didn’t go up in weight cuz I didn’t want a spot AND my head still hurt.

    Wide grip pullups:
    3 x BW+25 x 5

    seated Y press:
    3 x 25s x 8

    Incline DB press ss DB row:
    40s x 8 ss 40s x 8 (3 rounds)

    Giant set:
    Incline DB fly gs reverse DB fly gs DB lateral raise:
    15s x 12 gs 15s x 12 gs 15s x 12 (3 rounds)

    Finished with 32 minutes on the elliptical. I had planned 40 but ran out of time and had to get the kids. Ugh.
    i'm glad u was able to get ur workout in that day
    MY LORD OF LORDS!!!

  12. #7197
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work, young lady
    MY LORD OF LORDS!!!

  13. #7198
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm glad u was able to get ur workout in that day
    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work, young lady
    Thanks, COG. All the work is done after tomorrow. Just 8 days out today. Finishing up my last heavy bench odds and ends then last heavy squat/deads day tomorrow and that’s it.
    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

  14. #7199
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/16 upper body training

    Last heavy bench day before my meet!

    Dynamic warmup — Dress rehearsal and FINALLY no interruptions! YESSS!

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    2 x 75 x 5
    100 x 5
    121 x 3
    132 x 1
    143 x 1 - Went up NICE AND SNAPPY!
    3 x 154 x 1 - Went up like as the last set, just slower but locked out solid
    Put on a slingshot
    3 x 171 x 1 - annnnd bench work is essentially done!

    Neutral grip pullups:
    3 x BW+35 x 5

    Close grip bench ss incline DB curl:
    105 x 6 ss 20s x 8 (3 rounds)

    Finished with 40 minutes on the elliptical.
    Last edited by Sunnyday; 03-16-2018 at 04:04 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

  15. #7200
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/17 squats n deads n cardio

    Dynamic warmup - went smoothly, good timing WHEW!

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    No goofheads distracting me from getting this work done!

    Squats:
    bar x 1, 10-second descent, reset at top, then 10 noemal reps
    2 x 95 x 5
    116 x 5
    138 x 3
    149 x 1 - last warmup before opener
    160 x 1 - opener. Felt ok, a little slow. Repeated it cuz this is practice after all
    160 x 1 - nailed it
    3 x 171 x 1 - smoked all 3 of these singles like it was my job! Yeah!!

    Sumo deads: with the new ramp-up, closest to the kg increments at the meet
    138 x 1
    160 x 1
    182 x 1
    204 x 1
    221 x 1
    232 x 1
    3 x 238 x 1 with about 5 minutes between pulls, AND A PR!

    Finished with 40 min on the elliptical

    All heavy training is DONE!
    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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