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Thread: Sunnyday's Training Journal
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05-17-2018, 01:25 PM #72162016 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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05-17-2018, 08:37 PM #7217
Thursday 5/17 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/leg
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
3 x 95 x 5
116 x 5
3 x 138 x 5 - moved ok but I was chicken about adding weight
1 x 149 x 5 - harder than in previous weeks but at least I got in one set at this weight
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 193 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls. These are such cake it’s like a party!
Nothing new or noteworthy so no new IG vids today
Pistol squats (assisted):
3 x 5/leg
Walking lunges:
1 x 15s x 12/leg - wasn’t easy but I was in a fu*k it kinda mood so...
3 x 25s x 12/leg - well these were slow and ugly af but I did it and I am not backing down!!
I WANT TO GET BACK TO 40s!! #goalsaf
Reverse crunch ss traditional floor crunch:
15 ss 15 (3 rounds)
Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg
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
20 min walk at homeLast edited by Sunnyday; 05-17-2018 at 08:38 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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05-18-2018, 04:08 PM #7218
]Friday 5/18 upper body training
I was completely unmotivatd to train today. But I hauled my sorry butt to the gym anyway and ended up having one of the best training sessions of my life!
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 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
5 x 149 x 3 - added an extra set so I guess I could call it a set PR
3 x 165 x 3 - with SlingShot
^all these sets moved VERY well so I’m thrilled! Adding weight next week, fingers crossed!
Neutral grip pullups:
3 x BW+40 x 5 - PR! Heaviest pulllups EVERRRRR!!
^^pullup vid posted on my IG if you wanna watch me struggle but not die LOL
Incline DB curls:
3 x 15s x 12
20 min walk at homeLast edited by Sunnyday; 05-18-2018 at 04:09 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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05-18-2018, 05:24 PM #7219
You made those pull-ups look easy. Nice job Sunny!!
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05-18-2018, 06:20 PM #72202016 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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05-19-2018, 06:28 AM #7221
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05-19-2018, 02:24 PM #7222
Thanks, cook!
Yes, that is the GOAT in the pics you saw! That seminar was in November and he handed off 149 to me for a lifetime bench PR! And yesterday I took that PR of 149 and took it for a ride...for FIVE triples! I’m pretty confident I could open with 149 at my next meet. :-)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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05-19-2018, 06:41 PM #7223
Saturday 5/19 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
138 x 3
149 x 3
160 x 3
3 x 171 x 3 - this was rough but got er done
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
10 x 221 x 1 - with 60-90 sec between pulls. Cake walk!! Adding weight next week!!
Skipped RDLs
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 bottom2016 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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05-20-2018, 01:34 PM #7224
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05-20-2018, 02:31 PM #72252016 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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05-21-2018, 05:31 PM #7226
Monday 5/21 upper body training
So...yeah...my “plan” today was paused 4x4 bench with 140 just like last week but NOOOOO! LOL!!!!!!!
read on, my friends...
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 - flew like a warmup weight so you know what happened next!
143 x 5 - PR! - vid of this set on IG and FYI it is hilarious cuz my poor spotter was like wtf!
3 x 143 x 4 - cuz I wasn’t about to burn myself out this early in the week and miss my heavy triples on Friday cuz that’s when I had originally planned to hit a PR LOL! But these 4s were truly feeling like cake.
- TBH, that 143 x 5 went up so easy that I had 1-2 more reps in the tank!
Floor press:
3 x 50s x 6
Wide grip pullups:
5 x BW+27.5 x 5 - added an extra set from last week...I think. My logbook said I did 4 sets last week. Aaaaanyway, these were cake and I’m adding weight next week woo hoo go me
seated Y press:
3 x 30s x 6
Incline DB press:
3 x 40s x 8
reverse DB fly:
3 x 20s x 12
Six ways:
3 x 5s x 8
30 min walk at homeLast edited by Sunnyday; 05-21-2018 at 05:33 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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05-22-2018, 06:18 AM #7227
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05-22-2018, 08:37 AM #72282016 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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05-22-2018, 04:33 PM #7229
Tuesday 5/22 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
4 x 116 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 207 x 1 - with about 45 sec rests, up a couple of pounds from the last few weeks
RDLs:
3 x 135 x 8
Walking lunges:
3 x 25s x 8/leg
Abs n calves n hams n quads giant set:
3 rounds, no rest between exercises or sets
Ab wheel x 15
Seated leg curl 50 x 15
Leg extension 50 x 15
Horizontal calf machine 130 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
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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05-23-2018, 02:43 PM #7230
Wednesday 5/23 upper 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
3 x 132 x 5 - dropped another work set to rest up for 3x3 PR attempt 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
30 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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