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Thread: Sunnyday's Training Journal
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02-04-2018, 04:17 PM #7006
50s will be a piece of cake for you.Stay strong!
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02-04-2018, 06:02 PM #7007
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02-04-2018, 08:15 PM #70082016 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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02-05-2018, 05:54 PM #7009
Monday 2/5 upper body training
I was up late like everyone else watching the game. So I was actually relieved when I got the call at 5 am that schools were opening 2 hours late today. Then I checked my HRV and it was 8.9! Translation: go eff shiz up! Don’t have to tell ME twice! I wason a time crunch but I did hit 2 nice PRs.
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 4 - was cake. Decided to go for more
1 x 132 x 5 - PR! Heaviest legit paused 5 to date and it MOOOOVED!
3 x 132 x 4 - my spotter kept telling me I had more in me but I got the PR and wanted to stay under the radar the rest of the bench session and leave 2 in the tank. Saving myself for a double or triple PR on Friday and/or Saturday.
So I posted the vid of my PR and the legendary Sioux-z Hartwig Gary liked it and commented with some super nice words! I cried!! Then promptly peed myself lol!
Wide grip pullups ss seated Y press:
BW+25 x 5 ss 25s x 8 (4 rounds)
Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)
Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (4 rounds) and a PR for the reverse flyes!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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02-06-2018, 04:27 PM #7010
Tuesday 2/6 lower body training
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 4
4 x 149 x 4 - got these, felt better than last week but didn’t feel great
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 187.5 x 1 - with 30 sec rest then set up next pull, so about 45 sec between pulls, easy peasy
RDLs:
4 x 135 x 8
Had to stop there and head to an appointment
Walking lunges at home:
4 x 25s x 12/leg
Finished with a 20 min walkLast edited by Sunnyday; 02-06-2018 at 04:28 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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02-07-2018, 11:30 AM #70112016 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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02-07-2018, 04:12 PM #7012
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02-07-2018, 06:00 PM #7013
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02-07-2018, 06:02 PM #70142016 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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02-07-2018, 06:03 PM #70152016 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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02-07-2018, 06:15 PM #7016
Wednesday 2/7 upper body training
Schools closed.
dynamic warmup
Inverted rows:
3 x BW x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
5 x 127 x 5 - moved beautifully
Floor press:
30s x 8
35s x 8
40s x 8
45s x 8
50s x 8
Reverse grip bb row:
4 x 135 x 8
Decline DB row:
55 x 8/side
60 x 8/side
65 x 8/side
70 x 6/side - PR woo hoo!
Decline DB pullover:
3 x 55 x 8
Leaning DB lateral raise:
4 x 15 x15/side
Skipped the walk cuz ice. Yuk. Schools will likely open 2 hours late tomorrow. Fun.Last edited by Sunnyday; 02-07-2018 at 06:15 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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02-08-2018, 08:07 AM #7017
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02-08-2018, 09:36 PM #7018
Thursday 2/8 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
5 x 138 x 5 - started out slower than I had hoped but improved speed every set, still no pain
Sumo deads:
135 x 1
155 x 1
6 x 175 x 1 - at 30 sec intervals feeling pain free and easy peasy, getting ready to add more weight on Saturday and VERY excited about it!
Trap bar farmer’s walk:
3 x 105 up and back across the weight area with my chiro watching. No pressure lol
Giant set of legs n abs:
4 rounds of...
BW x 15 ab wheel
50 x 12 leg extension
50 x 12 seated leg curl
130 x 12 horizontal calf machine
20 min walk at homeLast edited by Sunnyday; 02-08-2018 at 09:36 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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02-09-2018, 04:00 PM #7019
Friday 2/9 upper body training
I woke up with enough energy to kill anything in my path. Got to the gym and smoked my logbook. Read on.
Dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
138 x 3 felt really good, went for a rep PR
3 x 149 x 2!!!!!!! Took my lifetime top single for 3 LEGIT paused doubles!
3 x 160 x 3 with SlingShot for a SlingShot PR and the most I’ve EVER held in my hands for a bench!
To say I’m happy just doesn’t cut it. I was crying happy tears for an hour!
Close grip bench ss incline DB curl:
95 x 8 ss 20s x 8, 4 rounds
Neutral grip pullups:
4 x BW+35 x 5
40 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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02-10-2018, 08:17 AM #7020
The Unstoppable Sunnyday . . . nuff said!
159141775_o ROBB PHIPPS Pin-Up SHE-HULK weightlifter.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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