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  1. #7126
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    The Unstoppable Sunnyday . . . nuff said!

    Attachment 191336
    Haha, yeah. That’s me.
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  2. #7127
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    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 Iíve EVER held in my hands for a bench!
    To say Iím happy just doesnít 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 home
    great job young lady
    MY LORD OF LORDS!!!

  3. #7128
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
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    https://www.instagram.com/sunny52kg/


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  4. #7129
    OLYMPIAN Sunnyday's Avatar
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    Saturday 2/10 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 5
    149 x 3
    160 x 3
    3 x 171 x 2 - these looked and felt awesome! Really proud of these! See for yourself, vid posted on IG.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1 - felt easy peasy like last week
    6 x 215 x 1 - with about 60 sec between pulls. This is about my 85% and right on track with where I want to be in this training cycle

    RDLs:
    135 x 8
    145 x 8
    155 x 8
    165 x 8

    DB lying leg curl:
    30 x 12
    35 x 12
    40 x 12
    35 x 12

    20 min walk at home
    Last edited by Sunnyday; 02-10-2018 at 10:14 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7130
    OLYMPIAN Sunnyday's Avatar
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    Monday 2/5 upper body training

    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
    4 x 132 x 4 - moved very well as I had hoped. this prep is coming along nicely!

    Wide grip pullups:
    5 x BW+25 x 5

    seated Y press:
    4 x 25s x 8

    leaning DB lateral raise:
    4 x 20 x 12/side

    Incline DB press ss DB row:
    40s x 10 ss 40s x 10 (4 rounds)

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 20s x 12 (3 rounds)

    Finished with 20 min on the elliptical followed by a 20 min walk at home
    Letís see how long my hip will allow me to do the elliptical. Fingers crossed!
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7131
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 2/13 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 5
    4 x 149 x 4 - felt very solid today

    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, even easier than last week. Going up next week!

    RDLs:
    4 x 135 x 8

    Trap bar farmers walks:
    3 x 115 across the weight room, turn around, back to starting position
    *up 10# from the previous weeks so PR! Woo hoo!

    Finished with 20 min on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7132
    OLYMPIAN CHILDOFGOD's Avatar
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    keep it up young lady
    MY LORD OF LORDS!!!

  8. #7133
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep it up young lady
    Thanks, COG. I intend to
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7134
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 2/14 upper body training

    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 so well Iím almost getting bored but I know I need the break before Fridayís heavy session

    Floor press:
    30s x 6
    35s x 6
    40s x 6
    45s x 6
    50s x 6

    Reverse grip bb row:
    4 x 135 x 8

    Decline DB row:
    4 x 50 x 8/side

    Straight arm pulldown:
    4 x 50 x 12

    Face pulls ss stretch pushups:
    50 x 12 ss 12 (4 rounds)

    Finished with 20 minutes on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7135
    OLYMPIAN Sunnyday's Avatar
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    Thursday 2/15 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 - like last week, started out slow but kept improving every set. I sense a deload coming on next week

    Sumo deads:
    135 x 1
    155 x 1
    8 x 187.5 x 1 - at 45 sec intervals feeling fairly easy. Second time lifing this weight (75% of 1RM) this week. Letís see where this goes

    Walking lunges:
    4 x 25s x 12/leg

    Giant set of legs n abs:
    2 rounds of...
    BW x 15 ab wheel
    50 x 12 leg extension
    35 x 12 DB lying leg curl
    130 x 12 horizontal calf machine

    ^would have done 4 rounds but I had to attend an IEP meeting for my son at his school. Ugh.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #7136
    OLYMPIAN Sunnyday's Avatar
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    Friday 2/16 upper body training

    EPIC DAY OF TRAINING!

    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 - the easiest this weight has EVER felt!
    3 x 149 x 2 - smoked these even better than last week!
    1 x 165 x 1 with SlingShot for a SlingShot PR and the most I’ve EVER held in my hands for a bench! And it FLEW! My spotter was like you had that for 3-4 reps! Ok, challenge accepted!
    2 x 165 x 2!!!!!!! SMOKED THE DAYLIGHTS OUT OF THESE SETS! And yeah, left 2 reps in the tank just so I don’t burn out before my meet.

    Once again, crying happy tears for an hour!

    BUT IT GETS BETTER, MY PEOPLE!!!

    Neutral grip pullups:
    5 x BW+35 x 5 - crushed these easily!

    Dips ss spider curls: - haven’t done either of these in months and finally had the time and the energy. Woot!
    BW x 12 ss 45 x 8 (4 rounds)

    Close grip bench ss incline DB curl:
    95 x 6 ss 20s x 8
    100 x 6 ss 20s x 8 - PR #1 for close grip
    105 x 6 ss 20s x 8 - PR #2
    110 x 6 ss 20s x 8 - PR #3! WHEEEEEE!

    Finished with 20 minutes on the elliptical.
    Last edited by Sunnyday; 02-16-2018 at 07:09 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7137
    OLYMPIAN AlexG's Avatar
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    Epic Congrats, Sunnyday!

    52412799mu2.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  13. #7138
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Epic Congrats, Sunnyday!

    52412799mu2.jpg
    Thanks, Alex. This training block couldn’t be going any better!
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7139
    OLYMPIAN CHILDOFGOD's Avatar
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    u're workin' it girl
    MY LORD OF LORDS!!!

  15. #7140
    OLYMPIAN Sunnyday's Avatar
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    Saturday 2/17 lower body training

    KILLED IT!! - Read on...

    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 5
    149 x 4
    160 x 3
    171 x 2
    182 x 1 - LIFETIME PR!! Most I’ve ever had on my back and dunked it solid! Vid posted on IG if anyone cares
    172 x 2
    160 x 3

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 215 x 1 - with about 60 sec between pulls. Up 2 more sets from last week. Felt better than last week too!

    RDLs:
    4 x 165 x 6 - PR for number of sets which was cool. I’ve only done 1 set at this weight before

    Skipped cardio cuz ran out of time
    Last edited by Sunnyday; 02-17-2018 at 05:55 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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