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Thread: Sunnyday's Training Journal
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11-01-2017, 04:11 PM #6856
Wednesday 11/1 upper body training
dynamic warmup
Face pulls:
30 x 12
40 x 12
50 x 12
3 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
116 x 5
4 x 127 x 5
Neutral grip pullups:
3 x BW+37.5 x 5 - PR
Reverse grip bb rows:
4 x 115 x 10
Straight arm pulldowns:
3 x 60 x 12
60 min walk at home2016 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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11-03-2017, 03:19 PM #6857
Thursday 11/2 skipped my planned training. HRV app was at an all time low of 7.1. I went to the gym anyway but wasn’t feeling up to training heavy. Decided to postpone my squats & deads to Friday. Buuuut....
Friday 11/3 lower body
Didn’t go as planned. HRV app still reading low. Many times I’ll ignore the number and train hard anyway if I’m feelilng up for it. But the more I moved, the more I was hurting. Did what I could and called it a day.
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
Standing ab wheel:
3 x 1 for the first time woo! Killed my anterior hip though, so I only did a few singles. :-/
Ab wheel ss horizontal calf machine:
15 ss 150 x 10 (4 rounds)
Skipped squats n deads cuz OW!
Pistol squats:
3 x 10 right leg
1 x 1 left leg and YYYYEEEEOOOOOUUUUCCCCHHHH! Stopped after 1 rep
Seated leg curl ss leg extension:
50 x 10 ss 50 x 10 (10 rounds without stopping between sets)
60 min walk at home
Got an appointment with the chiro tonight. I have a surprise family field trip planned for tomorrow and I don’t want to let my kids down.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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11-06-2017, 04:10 PM #6858
Monday 11/6 upper body training
dynamic warmup
Face pulls:
even reps paused with a 1-sec squeeze
40 x 12
50 x 12
4 x 60 x 12
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
4 x 135 x 4 - surprised these went so well after taking several days off from lifing
Wide grip pullups
4 x BW+37.5 x 5
Seated Y press:
4 x 25s x 10
Incline DB press ss chest supported DB rows:
30s x 10 ss 30s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
60 min walk at homeLast edited by Sunnyday; 11-06-2017 at 04:10 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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11-06-2017, 04:14 PM #6859
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11-07-2017, 04:30 PM #68602016 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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11-07-2017, 04:35 PM #6861
Tuesday 11/7 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 - made it this far and the hip was just uncooperative going below parallel OW!
Tried front squats, did a whopping 3 reps with the empty bar. Hip still giving me the finger.
RDLs:
4 x 115 x 8 and hip loosened up some. Decided to try deads
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 215 x 1 with 60 sec between singles CRUSHED THESE EASY PEASY!!! Post-injury PR btw. Up 3 lbs from the last month. Cool!!!!!!
60 min walk at home2016 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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11-08-2017, 08:19 PM #6862
Wednesday 11/8 upper body training
dynamic warmup
Face pulls:
30 x 12
40 x 12
50 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
116 x 5
3 x 127 x 5 with longer pauses
Neutral grip pullups:
3 x BW+37.5 x 5
Reverse grip bb rows:
3 x 135 x 8
Inverted rows:
3 x BW x 12
Straight arm pulldowns:
3 x 60 x 12
60 min walk at home2016 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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11-11-2017, 11:01 AM #6863
Been sparse on updates lately because of this little darling dropping into our lives on Thursday evening...
(But no matter how hard I try the photos won’t upload grrrr )
female standard poodle, 12 weeks old. More about her, the fam, and training. But for now I need to go to tge gym and move a loaded barbell.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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11-13-2017, 07:22 AM #6864Now there's something you don't see everyday. ~ Deep Rising (1998)
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11-13-2017, 02:28 PM #6865
Monday 11/13 upper body training
One week out from meeting Ed Coan and Stan Efferding!
dynamic warmup
Face pulls:
even reps paused with a 1-sec squeeze
40 x 12
50 x 12
4 x 60 x 12
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5
125 x 3
135 x 3
3 x 143 x 3 - got ‘er done but didn’t go as well as I had hoped
Wide grip pullups
3 x BW+37.5 x 5
Seated Y press:
3 x 25s x 10
Incline DB press ss chest supported DB rows:
30s x 10 ss 30s x 10 (3 rounds)
60 min walk at home2016 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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11-13-2017, 02:29 PM #68662016 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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11-13-2017, 03:40 PM #6867
I use Paint Shop Pro X2, but Photoshop works just as well.
Go Advanced / Manage Attachments
If I use the RX Forum Upload Attachment feature for *.jpg, the image cannot be any larger than 600 pixels on the longest side, whether that is the width/horizontal, or height/vertical that is the longer side. Also, it helps to recompress the image when you re-save it as a new *.jpg image. Usually I use a 50% reduction setting, which crunches it down considerably.
Example:
Original Image 3000 x 1950 / 1.64MB
Resized Image 600 x 390 / 33.3KB
That's what works for me.
(A pain in the fundament, tho it might be)
I've talked to Curt and Mac about it in the past, apparently when the RX forum site had a software updated a while back it did something to the upload features, cuz apparently this was not issue before.
Hope this is of assistance.Last edited by AlexG; 11-13-2017 at 03:44 PM.
Now there's something you don't see everyday. ~ Deep Rising (1998)
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11-13-2017, 04:49 PM #6868
^^doing this from my iphone. No matter how I try to load the pics I still get an error.
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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11-14-2017, 07:15 AM #6869
The pics from your iPhone are too large. I've had the same issue.
AlexG's images are much lower resolution than the ones from your phone. His image above is only 100Kb compared to the one from your phone, is many times larger.
Maybe Curt would change it to allow larger photos as attachments.
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11-14-2017, 07:18 AM #6870
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