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Thread: Sunnyday's Training Journal
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05-27-2016, 03:48 PM #59262016 RX Member of the Year & March 2015 Member of the Month
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05-27-2016, 07:42 PM #59272016 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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05-28-2016, 10:17 AM #59282016 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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05-28-2016, 02:07 PM #5929
Saturday 5/28 upper body
First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 3
120 x 3
5 x 130 x 3 - had a different spotter for each set which was not ideal. Not sure whether I will stay at this weight another week or go up. Depends on how the early part of next week goes
Neutral grip pullups:
5 x BW+20 x 5
Inverted rows:
3 x BW x 10
Reverse grip bent over bb rows:
3 x 95 x 10
Decline DB rows:
3 x 40 x 8/side2016 RX Member of the Year & March 2015 Member of the Month
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https://granitesupplements.com/ideva...ate.php?id=127
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05-28-2016, 03:32 PM #59302016 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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05-29-2016, 11:58 PM #5931
So I was surfing the web and decided to check the USAPL website just for giggles. Something on the calendar caught my eye. To my surprise there is a meet in Maryland just announced for August 20. Total shock for me because this is Maryland State Championships which I believe is usually held in Baltimore AND usually in November.
Bottom line: I'm upset about that announcement. REAL upset. But yeah, I get it, not like they needed to consult yours truly before they made plans, right?
IF I decided to do this meet I have just 10 weeks to prepare AND I have to prepare under a HUGE time crunch with the kids in child care over the summer ANNND I have to do this training just 4-5 days per week instead of my usual 6 days due to the kids' swim meet schedule (I lose 6 Saturdays). So basically I wouldn't be prepared as I would want.
Oh, there's more: the meet is a whopping 2 hours away. So IF I did this meet I'd have to get up at like 4 am, much like I did for the meet in March and my hip/back were so tight I could barely move when I got out of the car, let alone squat a max load.
But it's Maryland States. :-(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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05-30-2016, 04:29 PM #5932
Monday 5/30 lower body
Today's take home lesson: unleash the stress that life hands you on the weights.
Translation: I smoked and I do mean SMOKED every rep today. Left it all in the gym. All due to the fact that I am upset about the possibility that I won't be competing at Maryland States on August 20. Grrrrr.
I let out a growl before every set. Worked like a charm I must say.
At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)
Squats:
bar x 5
95 x 5
115 x 5
130 x 4
5 x 139 x 4 BOOM!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 199 x 1 - with about 60 sec between singles. Locking these out was almost a joke, they went up THAT easy!
Chalked up on the last 2 because it was so humid in the gym and my hands were getting sweaty enough the bar was slipping something fierce.
Nordics:
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
Standing unilateral calves:
5 x 5 with 5-sec hold at top of each rep
Rolling planks:
3 x 10 (5/side) with 10-sec hold each side2016 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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05-30-2016, 05:22 PM #59332016 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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05-30-2016, 05:47 PM #5934
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05-30-2016, 06:42 PM #59352016 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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05-30-2016, 10:05 PM #5936
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05-30-2016, 11:02 PM #59372016 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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05-30-2016, 11:04 PM #5938
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
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^^^ #BEAST
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05-30-2016, 11:20 PM #59392016 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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05-31-2016, 06:09 AM #5940
OMG, we left our last gym because of bullshit like this. I was told not to practice posing where people could see me….
Have you had a family meeting about how to make it all work? Maybe meditated on what you're going to do about the meet in August? It's enough time, in my opinion. Not optimal, but it's enough.
One thing we did here when I decided not to do a contest was we made a list of pros and cons on our kitchen whiteboard and pulled out receipts….cons was too long of a list and the "to do" list on whiteboard that is perpetual, was too long as well. Made sense!Last edited by baby muscle; 05-31-2016 at 06:12 AM.
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