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  1. #7276
    OLYMPIAN Sunnyday's Avatar
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    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 circus
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  2. #7277
    OLYMPIAN Sunnyday's Avatar
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    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 home
    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. #7278
    Administrator Mac's Avatar
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    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.

  4. #7279
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    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.
    Hmmm...I’d say the only thing I’m an expert in is overthinking life, LOL.

    I haven’t heard of it but I’ll check it out.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  5. #7280
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Hmmm...I’d say the only thing I’m an expert in is overthinking life, LOL.

    I haven’t heard of it but I’ll check it out.

    I have never known a woman to overthink anything before. LOL

  6. #7281
    Administrator Mac's Avatar
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    Do you still supplement PQQ?

  7. #7282
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I have never known a woman to overthink anything before. LOL
    LOL!

    Quote Originally Posted by Mac View Post
    Do you still supplement PQQ?
    Unfortunately not. Budget got even tighter so I’m at the bare minimum of supplements these days.
    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. #7283
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    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.
    This stuff looks really cool! And yes, the science definitely supports it. Wish I had the budget for 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

  9. #7284
    OLYMPIAN Sunnyday's Avatar
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    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 couldn’t 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
    ^Haven’t 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 home
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7285
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    This stuff looks really cool! And yes, the science definitely supports it. Wish I had the budget for it.
    Yeah, I hear you there.

    I am trading in the once a week pizza delivery to cover it while trying to lose some weight.

  11. #7286
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Mac View Post
    I have never known a woman to overthink anything before. LOL
    Ah, skirting the edge - you do like to live dangerously . . .
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  12. #7287
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Mac View Post
    Yeah, I hear you there.

    I am trading in the once a week pizza delivery to cover it while trying to lose some weight.
    Pizza - it's got what people crave.*

    *(Paraphrasing Idiocracy (2006))
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  13. #7288
    OLYMPIAN Sunnyday's Avatar
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    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 8
    Last edited by Sunnyday; Today 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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