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Thread: Sunnyday's Training Journal
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08-28-2015, 05:24 PM #5146
Friday...arms and some bench setup drills
Dynamic stretching/shoulder warmup
Rope hammer curl:
2 warms
3 x 30 x 12
V-bar pressdown:
2 warms
3 x 25 x 12
Spider curl:
3-sec negative, hard squeeze at top
3 x 35 x 10
Dips:
3 x BW x 12
Incline DB curl:
3 x 20s x 8
a little light bench setup work with warmup weight. Each set I went through my entire setup in order as I want to do it, then had a different friend call out the start-press-rack commands so I get used to different timing and a different voice.
Several sets of 65 x 3 with reset/rack between reps
Finished with 20 minutes on the elliptical.
Had a 90-minute deep tissue massage later in the day. Woman broke up a ton of knots in my back, legs, and glutes. Standing MUCH straighter thanks to her and the chiro! Unless I point out my scoliosis to you, you wouldn't notice it. That can only help my bench form.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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08-29-2015, 05:15 PM #5147
Saturday...back
Shoulder warmup- dynamic stretching
Straight arm pulldowns:
2 warms
3 x 20 x 15
Inverted rows:
new for me. Using my bench grip with a 1-sec pause at chest, slow negative
5 x BW x 10
Wide grip pullups:
2 x BW x 8
Reverse grip bent over bb rows:
1 warm
3 x 95 x 8
Chins:
2 x BW x 8
Decline DB rows:
1 warm
3 x 45 x 8
Neutral grip pullups:
2 x BW x 6
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
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08-29-2015, 05:19 PM #5148
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
(waves)
Just hanging out in the cheering section. :-)
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08-29-2015, 05:30 PM #5149
Hiya Curt!
I highly recommend those inverted rows. They are no joke! Lit my lats on fire!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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08-29-2015, 06:01 PM #5150
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
I think I know what you mean.
There's a video somewhere of me bumping my head repeatedly while doing those on a Smith machine. Duh.
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08-29-2015, 06:39 PM #5151
I feel kinda bad to LOL at you bumping your head but you gotta admit that mental picture IS a riot!
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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08-31-2015, 01:45 PM #5152
Isn't it truly amazing what that can do sometimes? I'm at counting down the hours to my ART session on Wed. My trainer constantly adjusts my position in every exercise I do because apparently I'm lopsided. I'm aware of my alignment issues from years of chiro, but when someone can just look at you and tell you you're lopsided, dang.
I'm seriously thinking about starting to hang a weight off my head on the inversion table so I can get a little traction action going to straighten out.
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08-31-2015, 03:05 PM #5153
Powerlifting is a lot of fun.In a different way from bodybuilding.I miss those days.
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08-31-2015, 06:05 PM #5154
Not so strange. My husband used to put a 25-lb DB on the floor behind the table so he could get a better stretch. When he flippedback, he'd pick up the weight off the floor. It actually works!
I think it would be a lot MORE fun to do a full meet but unfortunately that isn't in my future. Still it'll be fun to watch everyone else kill it in squat and deadlift.
I miss competitive bodybuilding though.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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08-31-2015, 08:30 PM #5155
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08-31-2015, 11:04 PM #51562016 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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09-01-2015, 01:56 AM #5157
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09-01-2015, 09:31 AM #51582016 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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09-01-2015, 09:55 AM #5159
Monday...legs
Crazy day yesterday. My car went in the shop for regular maintenance, I had originally planned to wait at the dealership and get a free manicure, then sit on my yoga mat and do some much-needed stretching for my ridiculously tight lower half. Life had other things in store for me.
1. Last-minute change from the swim team coach: we're starting practice THIS week at 5:30, not next week.
2. My big girl calls, she needs to stay after to meet with a teacher...means she won't be coming home on the bus and I'll need to get her 25 minutes away.
3. Due to #1&2, had to cut my workout short to build in extra time to try to get a loaner vehicle at the last minute Ugh!!
I was able to get a loaner but compact not a minivan (hard with bulky car seats in a tiny car plus all the kids' sports stuff and my cooler full of food), meaning I'd have to switch vehicles between the time the little kids got home and before we have to leave for swim practice.
Got it all done but wow. I felt like a spinning top.
Still trying to find some time to clean my house before my German company comes next weekend. Big question mark whether I will get to even vacuum.
Yesterday's abbreviated leg day.
For the next 3 weeks I'm trying to channel my effort into bench work and nothing exhaustive. No dropsets, supersets, isoholds, etc.
Modified Nick Tumminello's lower body warmup plus some extra band work (sumo walks, monster walks, etc.)
DB lying leg curl:
2 warms
6 x 40 x 10
Smith split squats:
15 x 12 each leg
25 x 12
35 x 12
45 x 12
45 x 12
35 x 12
Smith duck squats:
4 x 35 x 10
Leg press:
3 x 2 pps x 20
Good mornings:
3 x bar x 12
Finished with 20 minutes on the elliptical.
^to me this was totally boring without all the mountaindog-esque nastiness I usually throw in. Not sure I like training this way. :-/Last edited by Sunnyday; 09-01-2015 at 09:55 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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09-01-2015, 12:44 PM #5160
Have you ever felt that sometimes your quads are stronger than your knee and hip joints? Does that make sense? And how do you correct that?
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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