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  1. #6916
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/13 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 3
    135 x 3
    3 x 143 x 3 - this time I got vid of a full set, unlike last week when my phone died after the first rep lol

    Neutral grip pullups:
    4 x BW+35 x 5

    Close grip bench ss incline DB curl:
    85 x 10 ss 20s x 10 (4 rounds)

    60 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

  2. #6917
    OLYMPIAN Sunnyday's Avatar
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    Saturday 10/14 lower body

    Dynamic warmup

    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

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 3
    3 x 145 x 3 cuz I couldn't groove a good bar path until the 3rd set LOL
    155 x 3
    165 x 3
    171 x 3 PR! Vid posted. Looked a LOT easier than it felt I tell you.

    Rack deads:
    Cuz pulling off the floor after a squat PR my body was like just say no LOL
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    3 x 225 x 1 with about 90 sec between pulls. Had planned more but just didn't have it in me after squatting

    60 min walk at home
    Last edited by Sunnyday; 10-14-2017 at 05:12 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

  3. #6918
    OLYMPIAN Sunnyday's Avatar
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    Monday 10/16 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
    125 x 4
    3 x 135 x 4

    Wide grip pullups
    3 x BW+35 x 5

    Seated Y press:
    4 x 15s x 10

    Incline DB press ss chest supported DB rows:
    25s x 10 ss 25s x 10 (4 rounds)

    Leaning DB lateral raise:
    4 x 15 x 12/side

    60 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

  4. #6919
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 10/17 lower body

    Dynamic warmup

    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

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 4 - had a rough time getting below parallel due to tight hip, decided to stop there

    RDLs (to try to loosen up a bit):
    4 x 115 x 8

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 with 60 sec rests, went beautifuly, felt like it should. vid posted on IG.

    60 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

  5. #6920
    <3 Prayers <3 CHILDOFGOD's Avatar
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    great job, young lady, keep up the great work
    MY LORD OF LORDS!!!

  6. #6921
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady, keep up the great work
    Thanks, COG
    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. #6922
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 10/18 upper body training

    Last night was rough. 10 pm, house was quiet as I was loading the dishwasher. Dog came over to supervise my work and got his collar caught on the lower rack. He freaked out and dragged the rack full of dishes through the kitchen and living room, barking, yepling, and pooping out of fear, with me running after him. Broken dishes everywhere. Hurt my hip because I wasn't thinking about how I was moving.

    Hobbled to the gym this morning and took my time with tons of stretching and mobility work. Skipped bench and any free standing exercises due to no leg drive or hip stability.

    Neutral grip pullups:
    5 x BW+35 x 5

    Seated machine rows:
    6 x 90 x 10

    60 min walk at home
    Last edited by Sunnyday; 10-18-2017 at 04:16 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

  8. #6923
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    Welcome! I myself have only been on this site for a couple hours but you did answer my first and only question, it was appreciated! Hope to return the favor one day.


    Sent from my iPhone using Tapatalk

  9. #6924
    Barbarian Brother hifrommike65's Avatar
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    Poor little guy, he didn't know what was happening. Hope you're both okay.

  10. #6925
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wednesday 10/18 upper body training

    Last night was rough. 10 pm, house was quiet as I was loading the dishwasher. Dog came over to supervise my work and got his collar caught on the lower rack. He freaked out and dragged the rack full of dishes through the kitchen and living room, barking, yepling, and pooping out of fear, with me running after him. Broken dishes everywhere. Hurt my hip because I wasn't thinking about how I was moving.

    Hobbled to the gym this morning and took my time with tons of stretching and mobility work. Skipped bench and any free standing exercises due to no leg drive or hip stability.

    Neutral grip pullups:
    5 x BW+35 x 5

    Seated machine rows:
    6 x 90 x 10

    60 min walk at home

    Hope your hip is better soon! Doesn't sound like it was a fun night at all.

  11. #6926
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Rockhound View Post
    Welcome! I myself have only been on this site for a couple hours but you did answer my first and only question, it was appreciated! Hope to return the favor one day.


    Sent from my iPhone using Tapatalk
    Thanks for stopping in here, and belated welcome to the RX forums!

    Glad to be a help to you. Those electronic scales are a joke, as is any bioimpedance device IMO. I was freaky lean going into my first pro-qualifier and my coach clipped me at 6.2%. I've done BodPod before so I know the coach was spot on with the actual number. The next day at the gym, I decided to see how the hand-held electronic device compared with the caliper measurement: 19%!!! Yeah, right. I had lines in my glutes and veins in my TEETH! I've found those bioimpedance devices always measure extremely high for me.

    Quote Originally Posted by hifrommike65 View Post
    Poor little guy, he didn't know what was happening. Hope you're both okay.
    He's OK now, but still more jittery than usual. No surprise that he didn't go near the dishwasher last night.


    Quote Originally Posted by Mac View Post
    Hope your hip is better soon! Doesn't sound like it was a fun night at all.
    True, it wasn't fun at all. My hip was a little sore when I went to bed that night but I didn't feel horrible until I woke up the next day. Saw my chiro for my usual visit yesterday and the adjustment helped a lot. Still very sore, though.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  12. #6927
    OLYMPIAN Sunnyday's Avatar
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    Thursday 10/19 lower body training

    Kids had a half day today, for no good reason. Had to make this short and to the point.

    Dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 5
    154 x 5 - took a vid but phone storage full UGH! Felt AWESOME, too!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 195 x 1 - with 30 sec rests

    Had to stop there to beat the bus home.

    60 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

  13. #6928
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/13 upper body training

    My head was all over the place with some home stuff. Nothing catastrophic, just life. Decided to just putter.

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 3
    135 x 3
    143 x 3 - first 2 reps like buttah, 3rd rep like a 10-sec grind. My spotter thought it'd be nifty to let me grind out a bad rep. There's a time to grind and then there's a time not to. He didn't get that it was a ridiculous grind and I needed some help. Wow. Took the starch out of me so I stopped there.

    I needed something to go right...

    Close grip bench:
    75 x 6
    95 x 6
    105 x 6 PR. Felt good but I was still wasted after that last bench set. Stopped there.

    60 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

  14. #6929
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    Quote Originally Posted by Sunnyday View Post
    Friday 10/13 upper body training

    My head was all over the place with some home stuff. Nothing catastrophic, just life. Decided to just putter.

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 3
    135 x 3
    143 x 3 - first 2 reps like buttah, 3rd rep like a 10-sec grind. My spotter thought it'd be nifty to let me grind out a bad rep. There's a time to grind and then there's a time not to. He didn't get that it was a ridiculous grind and I needed some help. Wow. Took the starch out of me so I stopped there.

    I needed something to go right...

    Close grip bench:
    75 x 6
    95 x 6
    105 x 6 PR. Felt good but I was still wasted after that last bench set. Stopped there.

    60 min walk at home
    sometimes life is like that. I like to go for a hard run and sometimes things just are clearer. canīt log into my stanlystud account so had to make a new one...

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