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Thread: Sunnyday's Training Journal
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04-13-2017, 06:19 PM #6496
Thursday 4/12 upper body training
Dynamic warmup
Bench press (competition style - pause bottom and top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
110 x 5
2 x 115 x 5 - heaviest 5s in a while, felt great!
Chins:
3 x +12.5 x 5
Rope hammer curl ss rope pressdown (4 rounds):
40 x 12 ss 40 x 12 - up 2 reps each exercise from last week
Standing bb curl ss dips (4 rounds):
35 x 8 ss BW x 12
Incline alt DB curl ss skulls (4 rounds):
15s x 8 ss 25 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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04-14-2017, 01:25 PM #6497
Friday 4/14 lower body stuff with kids in tow
Dynamic warmup
Squats (competition style, hip crease WELL below knee):
bar x 5
95 x 5
115 x 5
135 x 3 - felt a little off balance and decided to stop there
Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 205 x 1 with 60 sec between pulls
RDLs:
4 x 135 x 10 - volume PR
Seated leg curl ss leg extension ss horizontal calf machine:
70 x 8 ss 70 x 8 ss 130 x 8
70 x 9 ss 70 x 9 ss 130 x 9
70 x 10 ss 70 x 10 ss 130 x 10
70 x 12 ss 70 x 12 ss 130 x 12 - volume PR for all three
Fun gym story!...
While I'm warming up for squats, david4ts (age 69) is on the deadlift platform and working his way up to a max single, hoping to PR. In walks another cool gym friend of ours, age 30 and a savage lifter, and he starts working in with david4ts on deadlifts. So there they were, two savage lifters deadlifting their arses off. I'm thinking, dis gonna be epic, and I was right...
So they're working up to 405, then 425...and it's starting to get loud as it hits the floor. At 470, the 30-y.o. friend pulls it for a hard but solid single and goes for the double. He locks it out and "sets" it down with a loud THUD. The floor shakes and I literally bounced off the floor, laughing cuz I bounced off the floor from the thud. With that thud, the "fun police" aka gym staff start circling like vultures over road kill, trying to figure out which one of us "dropped" the weight so they could scold us. David4ts says, "it's like a bunch of high school kids smoking in the bathroom and the teachers circling through trying to catch one of us!" What a great scene in a gym that's a step above Planet Fitness!Last edited by Sunnyday; 04-14-2017 at 01:26 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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04-14-2017, 09:58 PM #6498
I made single-ingredient ice cream for the first time!
IMG_2145.jpg
4 frozen bananas in a food processor, whipped until soft serve ice cream consistency. Makes about a pint. If you haven't tried this yet, you're missing out! It is deeeeelish!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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04-15-2017, 02:33 PM #6499
Saturday 4/15 bench and some pullups
dynamic warmup
Bench press (competition style- pause bottom and top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 3
2 x 115 x 3
1 x 120 x 3
1 x 125 x 3
2 x 125 x 6 with slingshot
Neutral grip pullups:
3 x BW+12.5 x 5
Lotsa stuff going on at home getting ready for the holiday, so I had to stop there.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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04-17-2017, 06:15 PM #6500
Monday 4/17 upper body training with kids in tow
Dynamic warmup
Bench press (competition style, pause bottom and top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
4 x 105 x 4
Wide grip pullups:
4 x BW+12.5 x 5 - up a set from last week
Incline DB press:
4 x 25s x 10
Incline DB fly ss reverse DB fly (4 rounds):
20s x 12 ss 20s x 12
Six ways:
4 x 4s x 10
Kids go back to school tomorrow so I can finally get my daytime life back the way I like 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
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04-17-2017, 06:18 PM #6501
Opened the pool today, the earliest we've opened it since we've lived here.
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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04-17-2017, 06:21 PM #6502
Still several shades of purple but it's not keeping me from training, thankfully.
Trust me, it's legit!
Thanks for the kind words, COG.
As you can see from the above pics (and my unusual lack of posts outside of this journal) it's been an unusually busy season for me and the fam.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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04-18-2017, 02:44 PM #6503
Tuesday 4/18 lower body training
feeling a little sore and beat up from last night's chiro adjustment so I just puttered today
dynamic warmup
all squat racks occupied so I had to improvise
DB lying leg curl:
2 x 25 x 12
4 x 35 x 12
hammies good and pumped but still no squat rack
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Still waiting for a squat rack and so I helped video a friend going for a PR, which was cool
Then spent the rest of my training time catching up with him and losing my nerve to squat. Which was fine with me, actually. Was nice living vicariously through someone else's gym triumphs today.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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04-19-2017, 03:10 PM #6504
Wednesday 4/19 upper body training
dynamic warmup
Bench press (competition style- pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
4 x 110 x 5
Chins:
4 x BW+12.5 x 5
Dips:
3 x BW x 12
Concentration curls:
3 x 15 x 8/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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04-20-2017, 03:32 PM #6505
Thursday 4/20 lower body training
dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
First time getting a squat rack all week wooooo!
Squats:
bar x 5
95 x 5
115 x 5
3 x 135 x 5
RDLs:
4 x 115 x 10
Seated leg curl ss leg extension (4 rounds):
70 x 12 ss 70 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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04-20-2017, 05:35 PM #6506
I would like to pubicly thank sunny for all her support over the last year. I pulled 465lb one rep PR deadlift today at the age of 69. Sunny has always been a big help. Thanks Sunny!
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04-20-2017, 05:52 PM #6507
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04-20-2017, 06:33 PM #6508
I had the real privilege to video David's PR today. I was pulling right along with him in spirit!
David, it's like I told you at the gym this morning: I'm so stinking PROUD of you for the work you put into that lift today and you should be real proud of yourself! That took some serious beastage! You are on track for that 500 deadlift before the year ends. Mad respect!
Almost as good as David's pull was the reaction from our friendly gym "fun police" who came out in force when they heard the THUD of 465 pounds hitting the deadlift platform.
Mac, it was an awesome pull! Really do wish you and several other RX members could have been there as spectators. Take a road trip this summer and come down and train with us, we'd love to have you here.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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04-20-2017, 07:48 PM #6509
I would post the video but I can not get this bolg to take the video file.
Last edited by David4ts; 04-20-2017 at 07:52 PM.
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04-20-2017, 08:19 PM #6510
Last edited by Sunnyday; 04-20-2017 at 08:21 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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