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Thread: Sunnyday's Training Journal
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05-09-2018, 10:30 AM #7201
- Join Date
- Feb 2009
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- 11,832
- Rep Power
- 2146989
Sunny, you are AWESOME!
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05-09-2018, 11:08 AM #72022016 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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05-09-2018, 01:40 PM #72032016 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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05-09-2018, 04:09 PM #7204
Wednesday 5/9 pper body training
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
100 x 5
116 x 5
127 x 5 - Flew!
4 x 132 x 5 - up a set from last week and i had planned 5x5 but this was just too easy so I had to go for a PR, decided to try an AMRAP at this weight, never attempted more than 5 tmreos heh
1 x 132 x 8!!!!!! EFFED IT UP PR!!!!
vid of the AMRAP on my IG page if you wanna see. Dat 8th rep doe!
Meadows rows:
3 x +40 x 8/side
Inverted rows:
3 x BW x 12
Seated neutral grip rows:
3 x 90 x 8
Decline DB pullovers:
3 x 55 x 8
20 min walk at homeLast edited by Sunnyday; 05-09-2018 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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05-09-2018, 09:10 PM #7205
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05-09-2018, 09:49 PM #72062016 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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05-10-2018, 06:54 PM #72072016 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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05-11-2018, 10:50 AM #7208
Super Saiyan Sunnyday . . .
FEMALE_SUPER_SAIYAN_2_by_dovianax.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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05-11-2018, 04:40 PM #7209
Friday 5/11 upper body training
This felt like an encore to last week! Just freakin crushed every rep of every set and when I got done I looked around...gym was empty. Guess I scared everyone away
Dynamic warmup
Face pulls: -even reps paused
30 x 12
40 x 12
3 x 50 x 112
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
4 x 149 x 3! Matched last week’s PR and added an extra set
3 x 165 x 3 - with SlingShot, matching my best from last week
No vids cuz nuthin new to see
Neutral grip pullups:
4 x BW+37.5 x 5 - matched last week’s PR and added another set
Ran out of time. Company coming this weekend for Mother’s DayLast edited by Sunnyday; 05-11-2018 at 04:41 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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05-15-2018, 12:10 AM #7210
Saturday 5/12 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
95 x 5
116 x 5
138 x 3
149 x 3
160 x 3
3 x 171 x 3 - moved ok but felt like 1171 not 171. Thought I was gonna die. :-/
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
8 x 221 x 1 - with 60-90 sec between pulls. Felt better than squats but not great like last week.
Ab wheel:
3 x 15
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 calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottomLast edited by Sunnyday; 05-15-2018 at 12:11 AM.
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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05-15-2018, 12:15 AM #7211
Monday 5/14 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
75 x 5
100 x 5
116 x 5
127 x 4
138 x 4
4 x 140 x 4! - PR!
Floor press:
3 x 50s x 6
Wide grip pullups:
5 x BW+27.5 x 5 - added an extra set from last week
seated Y press:
3 x 30s x 6 - PR, first time at multiple sets!
Incline DB press:
3 x 40s x 8
reverse DB fly:
3 x 20s x 12
Six ways:
3 x 5s x 8 plus partials to failure at the end of last set
20 min walk at homeLast edited by Sunnyday; 05-15-2018 at 12:16 AM.
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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05-15-2018, 04:32 PM #7212
Tuesday 5/15 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Front squats:
bar x 10
2 x 65 x 5
2 x 85 x 5
2 x 95 x 5
2 x 105 x 4
3 x 116 x 4
1 x 127 x 4 - PR! My heaviest front squat EVERRRRR!!
^vid posted on my IG page. Last rep was officially the first time Ive ever ground out a squat. Yikes!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1 - with about 45 sec rests
RDLs:
3 x 135 x 8
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 calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
Abs n calves n hams n quads giant set:
3 rounds, 15 reps each, no rest between exercises or sets
Ab wheel
Seated leg curl
Leg extension
Horizontal calf machine
20 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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05-16-2018, 06:00 AM #7213
That's awesome on the front squats.A great exercise that I think more people should do.You seldom see people doing it.
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05-16-2018, 07:27 AM #7214
Last edited by Sunnyday; 05-16-2018 at 07:28 AM.
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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05-16-2018, 04:04 PM #7215
Wednesday 5/16 pper body training
Nothing noteworthy from me but woo wee did some other savages bring it today!
1. David4ts nailed a lifetime deadlift PR at 470! It was EPIC! I hope I can be hitting lifetime PRs at age 70! His wife probably won’t be too please with him because he busted a blood vessel in his face and it looks totallly gnarly!
2. A visiting gym friend ”Jay” nailed a deadlift rep PR 435 x 3 at BW 180 and it flew! What makes this totally legendary for him is he just graduated from military school and hasn’t trained heavy since his powerlifting meet last summer.
So if I hadn’t already killed it the last two days with PRs all over the log book, rest assured I’d be bringing it over the top today. Instead, I brought what I had in me and got in a killer lat pump!
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
100 x 5
116 x 5
127 x 5
4 x 132 x 5 - dropped a work set from last week to rest up for 5x3 on Friday
Inverted rows:
3 x BW x 12
Meadows rows:
3 x +40 x 8/side
Seated neutral grip rows:
3 x 90 x 8
Decline DB pullovers:
3 x 55 x 8
20 min walk at homeLast edited by Sunnyday; 05-16-2018 at 04:07 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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