Page 491 of 491 FirstFirst ... 391441481489490491
Results 7,351 to 7,360 of 7360
  1. #7351
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Quote Originally Posted by cook View Post
    Yeah I just looked at some of your videos and pictures(so that's what instagram is) some great training shots.I believe I saw the great Ed Coan in one of them.Keep up the good work Sunny.
    Thanks, cook!

    Yes, that is the GOAT in the pics you saw! That seminar was in November and he handed off 149 to me for a lifetime bench PR! And yesterday I took that PR of 149 and took it for a ride...for FIVE triples! I’m pretty confident I could open with 149 at my next meet. :-)
    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

  2. #7352
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Saturday 5/19 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - this was rough but got er done

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    10 x 221 x 1 - with 60-90 sec between pulls. Cake walk!! Adding weight next week!!

    Skipped RDLs

    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 calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    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. #7353
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    4,576
    Rep Power
    2147730

    Default

    Quote Originally Posted by Sunnyday View Post
    Saturday 5/19 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - this was rough but got er done

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    10 x 221 x 1 - with 60-90 sec between pulls. Cake walk!! Adding weight next week!!

    Skipped RDLs

    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 calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    great job young lady
    MY LORD OF LORDS!!!

  4. #7354
    FREAK cook's Avatar
    Join Date
    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,643
    Rep Power
    2147882

    Default

    Quote Originally Posted by Sunnyday View Post
    Thanks, cook!

    Yes, that is the GOAT in the pics you saw! That seminar was in November and he handed off 149 to me for a lifetime bench PR! And yesterday I took that PR of 149 and took it for a ride...for FIVE triples! I’m pretty confident I could open with 149 at my next meet. :-)
    5 triples yes that would be an easy opener

  5. #7355
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Quote Originally Posted by cook View Post
    5 triples yes that would be an easy opener
    Yes it would! But you know, I have like more than 30 weeks until my planned meet and I fantasize about opening with 160. On a good day I have that for a legit paused double. So I’m not THAT far off.
    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

  6. #7356
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Monday 5/21 upper body training

    So...yeah...my “plan” today was paused 4x4 bench with 140 just like last week but NOOOOO! LOL!!!!!!!

    read on, my friends...

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 4
    138 x 4 - flew like a warmup weight so you know what happened next!
    143 x 5 - PR! - vid of this set on IG and FYI it is hilarious cuz my poor spotter was like wtf!
    3 x 143 x 4 - cuz I wasn’t about to burn myself out this early in the week and miss my heavy triples on Friday cuz that’s when I had originally planned to hit a PR LOL! But these 4s were truly feeling like cake.

    - TBH, that 143 x 5 went up so easy that I had 1-2 more reps in the tank!

    Floor press:
    3 x 50s x 6

    Wide grip pullups:
    5 x BW+27.5 x 5 - added an extra set from last week...I think. My logbook said I did 4 sets last week. Aaaaanyway, these were cake and I’m adding weight next week woo hoo go me

    seated Y press:
    3 x 30s x 6

    Incline DB press:
    3 x 40s x 8

    reverse DB fly:
    3 x 20s x 12

    Six ways:
    3 x 5s x 8

    30 min walk at home
    Last edited by Sunnyday; 05-21-2018 at 05:33 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

  7. #7357
    FREAK cook's Avatar
    Join Date
    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,643
    Rep Power
    2147882

    Default

    Awesome!

  8. #7358
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Quote Originally Posted by cook View Post
    Awesome!
    Thanks, cook! It really was an awesome training sesh!
    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. #7359
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Tuesday 5/22 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Front squats:
    bar x 10
    2 x 65 x 5
    2 x 85 x 5
    2 x 95 x 5
    2 x 105 x 4
    4 x 116 x 4

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 207 x 1 - with about 45 sec rests, up a couple of pounds from the last few weeks

    RDLs:
    3 x 135 x 8

    Walking lunges:
    3 x 25s x 8/leg

    Abs n calves n hams n quads giant set:
    3 rounds, no rest between exercises or sets
    Ab wheel 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
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7360
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,108
    Rep Power
    2147914

    Default

    Wednesday 5/23 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
    127 x 5
    3 x 132 x 5 - dropped another work set to rest up for 3x3 PR attempt on Friday

    Inverted rows:
    3 x BW x 12

    Meadows rows:
    3 x +40 x 8/side

    Seated neutral grip rows:
    3 x 90 x 8

    Decline DB pullovers:
    3 x 55 x 8

    30 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

Page 491 of 491 FirstFirst ... 391441481489490491

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •