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  1. #6631
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/20 squats n deads

    I really wanted to trash my legs today. Unfortunately my kids were ultra cranky, particularly my 16-y.o. who kept coming over to me between sets to ask me, "are you done yet? When can we go home?" Ugh. Got tired of her complaing after deads and called it a day.

    dynamic warmup

    Squats:
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    4 x 140 x 4 - actually lost count and did 5 reps on the 3rd set lol

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 185 x 1 - with 45 sec between pulls. Not easy peasy but consistent.

    30 min walk

    Just 10 more weeks and they will be back in school lol.
    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. #6632
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/21 upper body training

    dynamic warmup

    Face pulls:
    4 x 60 x 10

    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
    5 x 110 x 5 - smoked these easy peasy!

    Chins:
    4 x BW+20 x 5 - up an extra set from last week

    Reverse grip bb rows:
    4 x 115 x 10

    Reverse DB flyes, overhand grip:
    3 x 15s x 12

    30 min walk
    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. #6633
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/22 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 5
    3 x 131 x 5 - dropped a set to get ready for heavier triples in a couple days

    Sumo deads:
    135 x 1
    155 x 1
    6 x 171 x 1 - with 30 sec between pulls. Felt like cake. Dropped 2 pulls to get ready to add weight to my next heavy day.

    RDLs:
    3 x 125 x 10

    Walking lunges:
    3 x 15s x 8/leg

    Glute circuit, 30 reps each per side:
    Side lying clam ss Side lying hip abduction
    Single leg glute bridge ss Quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss Fire hydrant

    Ab wheel:
    3 x 15

    30 min walk
    Last edited by Sunnyday; 06-22-2017 at 01:45 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

  4. #6634
    OLYMPIAN Sunnyday's Avatar
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    Friday 6/23 upper body training

    kids in tow: time crunch. And I wanted my 5x3 bench baaaad today.

    dynamic warmup

    Inverted rows:
    3 x BW x 12

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 3
    5 x 125 x 3 - smoked these. No help no slingshot needed BOOM
    Adding 3 lbs next week and stoked about it.

    Skipped chins to get the rest done

    Face pulls:
    3 x 70 x 10, alternating a rep with a 1-sec paused rep which was super fun!

    Rope pressdown ss rope hammer curl:
    60 x 10 ss 60 x 10 (3 rounds)

    Dips ss spider curls:
    BW x 12 ss 45 x 8 (3 rounds)

    Close grip bench ss incline DB curl:
    65 x 10 ss 15s x 8 (3 rounds)

    30 min walk

    Not bad.

    Kiddos have a swim meet tomorrow and it is supposed to rain. Meets don't get cancelled unless there's thunder or lightning so it'll be interesting to see how this pans out. And how motivated I feel afterward to train squats n deads. Might postpone it until Sunday or Monday.
    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. #6635
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    u did a great workout this week, girl, now REST, LOL
    Thanks for the kind words. But...Ummmm...the week isn't done yet
    I train 6-7 days each week.
    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. #6636
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    CoG is referring to Sunday as a day of rest. Just a wild guess.

  7. #6637
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    CoG is referring to Sunday as a day of rest. Just a wild guess.
    With her I never can tell what it is she means. In all my life I have never had such a difficult time comprehending someone. That's saying a lot from the kid of 2 immigrants who only speak broken English, and a chemist by trade who was the minority in a non-American dominated profession.
    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. #6638
    OLYMPIAN Sunnyday's Avatar
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    Sunday 6/25 lower body training

    Once again, my kids had a swim meet yesterday. Spent all morning in the hot sun and I was in no condition to squat and deadlift. I've said before I can't stand to leave my family on our only day together but at least if I spend a few hours in the gym they get a few hours of face time with me being myself instead of seeing me spend the day hobbling around with joint issues.

    Dynamic warmup

    Squats:
    played around with some lower bar placement and did it pay off wooo
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 3
    3 x 154 x 3 - up 4 lbs and it ROCKETED up out of the hole like 150 never did. So glad I took the time to play around with a different bar placement!
    Bonus points for losing a layer of skin off my back from grinding my back into the bar!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1 - like cake, had planned to go up 5# and after this pull went f-it and went for 10
    6 x 205 x 1 - with 55-65 sec between pulls, a whopping 10 lbs over last week and still well under my allowed time interval! Just 32 lbs and I'll be at my all-time heaviest!

    30 min walk

    Just the minimum required work and back home to the fam for some frozen virgin pina coladas and some quality time in the pool!
    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. #6639
    OLYMPIAN Sunnyday's Avatar
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    Doesn't look as gnarly as when I first got out from under the bar but the abrasion still looks cool. Hubby called me a weirdo. Heh heh.

    image.jpg

    image.jpg
    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. #6640
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool pics, Mrs. Sunny, and again, 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

  11. #6641
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/26 upper body training

    Kiddos in tow and everyone who knows me knows this by now. Yet everyone wanted to "share" with me today and I couldn't get stuff done fast enough. My supersets had like 30 sec rests! Ugh.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 4
    115 x 4
    4 x 120 x 4 - up 3 lbs from last week and every set/rep went up so super smooth!

    Had to stop there and transfer kids from the pool area to childcare.

    Wide grip pullups
    5 x BW+20 x 5 - added another set from last week, planning to add weight next week

    Incline DB press ss chest supported DB rows:
    wanted to use 35s but none available, same with the 30s, had to settle for 25s ugh
    25s x 10 ss 25s x 10 (3 rounds)

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Front DB raise ss leaning DB lateral raise:
    15s x 10 ss 15 x 12/side (4 rounds)

    30 min walk
    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

  12. #6642
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    I once had a terrible fight with a friend who wanted to talk & talk while I was trying to do concentration curls. She stormed out in tears & I had to apologize.
    Last edited by hifrommike65; 06-26-2017 at 04:10 PM.

  13. #6643
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    I once had a terrible fight with a friend who wanted to talk & talk while I was trying to do concentration curls. She stormed out in tears & I had to apologize.
    Ooooh. I've seen those things unfold in my gym but thankfully it's never happened to me. Hard enough watching from the cheap seats.
    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. #6644
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/27 lower body stuff.

    dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    144 x 4 - up 4# from last week but the broken skin on my back from Sunday's squats made it too hard to continue, so I switched to front squats

    Front squats: (ALL the way down)
    bar x 6
    4 x 65 x 6

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 192 x 1 - with 45 sec between pulls. Up 7# from the last 3 weeks, and to my surprise these were ULTRA easy peasy!

    Walking lunges:
    3 x 15s x 10/leg

    Unilateral standing calves:
    5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

    30 min walk
    Last edited by Sunnyday; 06-27-2017 at 03:08 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

  15. #6645
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/28 upper body training

    dynamic warmup

    Face pulls:
    4 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    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
    5 x 112 x 5 - these felt amazing! Good long pauses and great bar speed every rep!

    Chins:
    5 x BW+20 x 5 - up an extra set from last week

    Reverse grip bb rows:
    4 x 125 x 10 - up 10# from last week woo

    Decline DB rows:
    haven't done these in weeks!
    3 x 50 x 8/side with no rest between sides/sets

    Reverse DB flyes, overhand grip:
    3 x 15s x 12

    30 min walk
    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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