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Thread: Sunnyday's Training Journal
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06-20-2017, 01:05 PM #6631
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
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06-21-2017, 03:41 PM #6632
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 walk2016 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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06-22-2017, 01:44 PM #6633
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 walkLast 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
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06-23-2017, 02:26 PM #6634
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
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06-24-2017, 09:50 AM #66352016 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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06-25-2017, 10:33 AM #6636
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
CoG is referring to Sunday as a day of rest. Just a wild guess.
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06-25-2017, 12:21 PM #6637
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
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06-25-2017, 04:45 PM #6638
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
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06-25-2017, 05:34 PM #66392016 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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06-26-2017, 12:24 PM #66402016 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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06-26-2017, 02:00 PM #6641
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 walk2016 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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06-26-2017, 04:10 PM #6642
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
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.
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06-26-2017, 06:33 PM #66432016 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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06-27-2017, 03:06 PM #6644
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 walkLast 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
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06-28-2017, 01:27 PM #6645
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 walk2016 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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