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  1. #7261
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    Great progress on chest work.


  2. #7262
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Great progress on chest work.

    Thanks, Mike. Love me some chest and shoulders training!
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  3. #7263
    OLYMPIAN Sunnyday's Avatar
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    Saturday 4/14 lower body training

    Gorgeous day and my 17-y.o. was visiting this weekend. She’s headed to college in the fall so I did the bare minimum to maximize the time with her while we still have her.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Squats:
    bar x 5
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    149 x 3
    3 x 154 x 3 - very pleasantly surprised at how well these moved AND pain free.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    6 x 210 x 1 - up 5# and felt even better than last week! This is what I want my 80% to feel like so I’m planning on holding the weight here and increase sets over the next 4 weeks.

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    Last edited by Sunnyday; 04-14-2018 at 08:34 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7264
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work young lady
    MY LORD OF LORDS!!!

  5. #7265
    OLYMPIAN stanlystud's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work young lady
    X2..

  6. #7266
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work young lady
    Quote Originally Posted by stanlystud View Post
    X2..

    Thank you!
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7267
    OLYMPIAN Sunnyday's Avatar
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    Monday 4/16 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    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

    Front squats:
    bar x 10
    65 x 6
    85 x 6
    105 x 6
    4 x 116 x 4 - my heaviest front squats everrrr

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    7 x 198 x 1 - with about 45 sec between pulls. Felt more like 155 which was great.

    Squat n deadlift vids posted on IG if anyone cares to see

    RDLs:
    3 x 135 x 8

    Legs n abs circuit (3 rounds):
    Ab wheel rollout x 15
    Seated leg curl 50 x 12
    Leg extension 50 x 12
    Horizontal calf machine 130 x 12

    20 min walk at home
    Last edited by Sunnyday; 04-16-2018 at 05:13 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7268
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 4/17 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 10
    35s x 8
    40s x 8
    40s x 8
    45s x 6

    Wide grip pullups:
    3 x BW+25 x 5

    seated Y press:
    3 x 25s x 6

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

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

    leaning DB lateral raise:
    3 x 20 x 12/side

    20 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7269
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 4/18 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Squats:
    bar x 5
    95 x 5
    95 x 5
    116 x 5
    5 x 138 x 3 - moved surprisingly well and pain free. I might hold it here a couple weeks then move up. Or I might get bold and move up next week. Playing it by ear.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    10 x 185 x 1 - these were addictingly fun! Planning to hold these here for a bit then move up.

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    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

  10. #7270
    OLYMPIAN CHILDOFGOD's Avatar
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    get it girly, u r workin' it)
    MY LORD OF LORDS!!!

  11. #7271
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    get it girly, u r workin' it)
    Thanks for the encouragement, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7272
    OLYMPIAN Sunnyday's Avatar
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    Thursday 4/19 upper body training

    dynamic warmup

    Face pulls, all even reps paused:
    40 x 12
    50 x 12
    60 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
    6 x 121 x 5 - feeling easy peasy and ready to move up. Vid posted on IG if anybody cares

    Meadows rows:
    3 x +30 x 8/side

    Reverse grip bb row:
    3 x 135 x 8

    Decline DB pullovers:
    3 x 55 x 8
    Last edited by Sunnyday; 04-19-2018 at 03:56 PM.
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  13. #7273
    OLYMPIAN Sunnyday's Avatar
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    Friday 4/20 lower body training

    Kids had an early dismissal. Squats went well, deads did not. Such is life. Blah.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Squats:
    bar x 5
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    149 x 3
    3 x 160 x 3 - I fully expected these to suck. Oh me of little faith! These moved sooooo well well AND pain free. Praying this trend continues. Vid posted on IG for those who care to see

    Sumo deads:
    135 x 1
    155 x 1
    Don’t know what happened between squats and the start of deads, but my hip started acting up badly. Pain every time I tried to put all my weight on my left foot in order to set the right plus at lockout. After the pain got worse on the second pull I decided to stop.

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    Last edited by Sunnyday; 04-20-2018 at 04:20 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7274
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    If you experience pain, please stop. You don't want to spend your final days in a wheel chair in intense pain, as some powerlifters have.

  15. #7275
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    If you experience pain, please stop. You don't want to spend your final days in a wheel chair in intense pain, as some powerlifters have.
    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.
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