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Thread: Sunnyday's Training Journal
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10-07-2016, 01:16 PM #6241
Friday 10/7 lower body
Kids got out early today so like all the other parents at the gym today I was mega-crunched for time. My lower half didn't get the "kids out early" memo so it decided to keep me up much of the night so, yeah, not a good day for a rushed workout. I don't medicate often but today I choked down some pills (stacked with caffeine, whole pot o coffee LOL) and told the bod to suck it up, buttercup.
warmup done haphazardly cuz change sux and I miss my "routine" warmup:
bunch of...
head nods
frog stretches
arm crossovers
banded hippy stuff
some dynamic stretchy-bendy hip/back moves I don't know the names of
cat-and-camels at fast pace
McKenzie press-ups at fast pace
full BW squat with 60 sec hold at bottom
20 hip airplanes (10/side) cuz any more reps than that is YEOOOOW
Squats:
bar x 5
95 x 5
115 x 5
135 x 3 - got to here, realized the time was getting away from me, decided to move on to deads
If I had had the time I would've kept adding weight for triples to around 165. Sigh...some day I'll see those numbers again.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
226 x 1
3 x 237 x 1 - with 90 sec between singles. My best is 6 at this time interval and I was going for 8 but time was not my friend. Had to stop there cuz kids. Barely beat the bus home LOL
Got the kids settled and got to work on some extras...
Nordics:
3 x BW x 10
Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top (3 sets)
Rolling planks:
3 x 5-sec hold each side x 5
Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)
Unilateral 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 hydrant2016 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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10-08-2016, 02:30 PM #6242
Saturday 10/8 upper body
Had to drive to Baltimore and back last night to retrieve my 16-y.o. from her dad's. Consequently, the hip kept me up most of the night. Ugh. This time rather than medicate myself and try to muddle through, I opted to skip heavy bench and do some different stuff for back day. Good thing, as when I got to the gym I noticed the morning rain kept most of my gym friends home, meaning there wasn't a reliable spotter in the place.
Bunch of dynamic stretchy-bendy stuff for warmup and I could tell it was a good call to skip bench cuz I would've been fighting to set a decent arch. Sheesh, I'm a tight mess. :-/
Skipped bench AND pullups - felt like a fish out of water
Straight arm pulldowns:
3 x 25 x 15
Inverted rows:
3 x BW x 12
Reverse grip bent over rows:
4 x 115 x 8
did these split stance, alternating the lead foot each set
Decline DB rows:
3 x 50 x 10/side
Saw a poster in the gym about the BodPod returning on Nov. 6 and again on Feb. 4. Toying with the idea of doing it again to see where my numbers are. Hmmmm...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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10-10-2016, 04:08 PM #6243
Monday 10/10 lower body
Warmup was a jumbled mess of dynamic stretchy-bendy stuff that took almost an hour until I felt like I was ready to squat :-/
Squats:
bar x 5
95 x 5
115 x 5
135 x 4
145 x 4
2 x 155 x 4 - felt solid so I decided to push it
2 x 160 x 4 - yay me! Matched my best-ever 4s woo
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1 - felt good to here so...
8 x 222 x 1 - with 1-2 min between singles, my heaviest at this interval. Would have been just 1 min between pulls but nooooooo, some ya-ya tried to take away the setup I was using to block the mirror and I had to stop to fight him off LOL
Ab wheel:
3 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
Standing unilateral calves:
5 x 5/side with 5-sec hold at top each rep
Step-ups:
1 x BW x 100/leg
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10-10-2016, 04:28 PM #62442016 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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10-11-2016, 02:44 PM #6245
Tuesday 10/4 upper body:
some dynamic bendy-stretchy stuff for warmup
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
121 x 5
132 x 4 - had a rough time setting an arch today. Decided to stop there and try again later in the week
Wide grip pullups:
4 x BW+35 x 5 - added another set from last week
Had planned overhead press, with the back giving me fits I switched to over & back presses:
3 x 40 x 12
Incline, side-lying DB lateral raise:
3 x 5 x 12/side
Reverse DB fly, leaning on incline bench:
3 x 15s x 12
Hand release pushups (1-sec pause with hands off floor):
3 x 122016 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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10-12-2016, 03:58 PM #6246
Wednesday 10/12 lower body
Kids off from school today so I had them in tow at the gym, meaning I was on a huge time crunch or the childcare nazis were gonna get me
Annnd because every other parent was doing the same as me, the gym was packed enough that all the squat racks were occupied and with several people standing around waiting.
Did stuff backwards from my usual to work around the crowd.
Unilateral standing calves:
5 x 5/side with 5-sec hold at top
Front & side planks:
3 x 60 sec hold each
Jane Fonda-type circuit (no rest between sides/exercises):
30 reps glute bridge on stability ball legs bent ss 30 reps legs straight
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
Squats:
bar x 5
95 x 5
115 x 5
5 x 135 x 5
Had to skip sumo deads cuz time was not on my side
Step-ups:
1 x BW x 100/leg2016 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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10-12-2016, 05:16 PM #6247
It took only six years of hard work but I finally added enough muscle to my legs that even at around 8% BF I no longer have an obvious thigh gap. Wooooo! I've struggled with scrawny chicken legs my entire life so this is a big deal. Bought me a new water bottle to celebrate.
image.jpg2016 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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10-13-2016, 04:08 PM #6248
Thursday 10/13 upper body
Bunch of bendy-twisty-stretchy dynamic stuff for warmup
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
121 x 5
127 x 5 - a pound below my best 5s, felt easy, decided to push it
2 x 130 x 5 - my heaviest paused 5s to date! Wooooooo!
128 x 5 - the last rep at 130 was a little slow so I dropped it down by 2 lbs
Chins:
5 x BW+35 x 5 - added another set from last week
Rope pressdown ss Rope hammer curl:
3 x 30 x 12 each
Dips:
3 x BW x 12
Standing bb curl, split stance:
3 x 30 x 102016 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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10-14-2016, 02:30 PM #6249
Friday 10/14 lower body
Warmup of this n that to get the bod firing on all cylinders
Glute circuit (no rest between sides/exercises):
30 reps glute bridge on stability ball legs bent ss 30 reps legs straight
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
Squats:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
135 x 3
145 x 3
135 x 3
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 207 x 1 with 30-45 sec between singles
Seated leg curl:
3 x 50 x 10
Ab wheel ss horizontal calf machine:
15 ss 190 x 10 (3 rounds)
Step-ups:
1 x BW x 100/leg2016 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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10-14-2016, 03:09 PM #6250
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10-14-2016, 04:29 PM #62512016 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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10-16-2016, 02:36 PM #6252
Almost time for the final round of USA Powerlifting Raw Nationals!
I've been watching the livestream since Thursday. My fam is all powerlifted out LOL and I'm like, "Just ONE more session, peeps!! I wanna see Bonica kill it and then there's Ray Lewis, I wanna see him dunk a grand raw and LIVE!
GO RAY, GO BONICA!!!!!
image.jpg2016 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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10-16-2016, 04:34 PM #6253
HUGE CONGRATS TO RAY WILLIAMS MAKING HISTORY, FIRST MAN TO SQUAT 1005-lb RAW!!!!
Last edited by Sunnyday; 10-16-2016 at 04:36 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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10-17-2016, 03:19 PM #6254
Monday 10/17 lower body
Got beat up by my chiro pre-workout. Felt foggy, like the Hulk smashed me through the floor like he did to Loki in The Avengers. :-/
45 min warmup. Nuff said.
Squats:
bar x 5
95 x 5
115 x 5
135 x 5
4 x 145 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1 - went OK but slower than I would have liked and the hip wasn't liking it. decided not to push my luck this time and just moved on
Seated leg curl:
3 x 50 x 12 - up 2 reps/set
Leg extension:
prollly a year since I did these but given the light squats and lack of deads I felt I needed something
3 x 50 x 12
Horizontal calves:
3 x 170 x 12
Ab wheel:
3 x 15
Step-ups:
1 x BW x 100/leg
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10-18-2016, 02:48 PM #6255
Tuesday 10/18 upper body:
30 min dynamic stretchy stuff
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
121 x 5
132 x 4
4 x 138 x 4 - bumped this up a whopping pound LOL. Not bad considering I skipped bench on Saturday
Wide grip pullups:
5 x BW+35 x 5 - added a set from last week
Overhead press:
4 x 75 x 5 - skipped this last week and my previous best was 3 sets
Reverse DB fly, leaning on incline bench:
3 x 15s x 12
Incline, side-lying DB lateral raise:
3 x 5# x 12/side
Hand release pushups:
3 x BW x 15 - up 3 reps/set from last week woo hoo woo hoo
20 min walk around the neighborhood2016 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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