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Thread: Sunnyday's Training Journal
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04-20-2018, 10:20 PM #7156
Thanks for the concern, Mike. By that logic, though, I’d have to stop walking, sitting, AND using the stairs. Those movements ALWAYS hurt to some degree.
The powerlifts usually don’t hurt and you’ll notice if they do, I’ll take a couple warmup sets to see if the pain subsides, which it almost always does. Today a few warmups didn’t go so well and I stopped.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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04-21-2018, 02:33 PM #7157
Saturday 4/21 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
75 x 5
100 x 5
121 x 3
132 x 3
5 x 138 x 3 - added an extra set from last week. first set was a little tentative but then I got myself together and the next 4 sets were great!
Neutral grip pullups:
5 x BW+35 x 5 - added an extra set from last week
Decided to stop there and spend the extra time outside with my family circus2016 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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04-23-2018, 04:54 PM #7158
Monday 4/23 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
75 x 5
100 x 5
121 x 4
4 x 132 x 4
Floor press:
30s x 8
35s x 8
40s x 8
40s x 8
45s x 8
Wide grip pullups:
3 x BW+25 x 5
seated Y press:
3 x 25s x 6
Incline DB press:
3 x 40s 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 10 x 8/side
Six ways:
3 x 10s x 8
20 min walk at home2016 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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04-24-2018, 10:35 AM #7159
I wanted an expert opinion on Niagen, so I came to you Sunny
This isn't spam...
Do you know about this ? https://app.truniagen.com
I have been taking it for two weeks and it works for me, the science it there too.
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04-24-2018, 10:45 AM #71602016 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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04-24-2018, 10:48 AM #7161
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04-24-2018, 10:49 AM #7162
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04-24-2018, 02:04 PM #71632016 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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04-24-2018, 02:08 PM #71642016 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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04-24-2018, 02:15 PM #7165
Tuesday 4/24 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Front squats:
bar x 10
65 x 6
85 x 6 - pelvis kept rotating clockwise at the bottom and I couldnt correct it. Decided to stop.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 198 x 1 - with about 45 sec between pulls. Felt easy peasy as last week and no pain or torquing of the pelvis. Go figure why front squats hated on me today.
RDLs:
3 x 135 x 8
Pistol squats (assisted):
3 x 5/leg
^Havent done these in at least a year, hoping to keep these in and add reps over time
Legs n abs circuit (3 rounds): - bumped the legs exercises to 15 reps from 12
Ab wheel rollout x 15
Seated leg curl 50 x 15
Leg extension 50 x 15
Horizontal calf machine 130 x 15
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 hydrant
20 min walk at home2016 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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04-24-2018, 02:37 PM #7166
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04-24-2018, 03:02 PM #7167
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04-25-2018, 10:03 AM #7168
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04-25-2018, 03:05 PM #7169
Wednesday 4/26 upper body training
dynamic warmup
Face pulls (even reps paused):
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 10
75 x 5
100 x 5
116 x 5
5 x 127 x 5 - up 5# from last week and it moooooved! I was sad to stop after the 5th set cuz I felt like I could have benched paused 5s at this weight all day!
Posting the bench vid on IG in a few minutes
Meadows rows:
1 x +30 x 8/side
2 x +35 x 8/side
Reverse grip bb row:
3 x 135 x 8
Inverted rows:
3 x BW x 12
Seated neutral grip rows:
3 x 90 x 8
Decline DB pullovers:
3 x 55 x 8Last edited by Sunnyday; 04-25-2018 at 03:05 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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04-26-2018, 12:28 PM #71702016 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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