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  1. #7381
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Get well soon, Sunny!
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    Contact [email protected] to be interviewed or to advertise!

  2. #7382
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Get well soon, Sunny!
    Thanks, Curt
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7383
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Curt James View Post
    Get well soon, Sunny!
    Yeah! What he said!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  4. #7384
    OLYMPIAN Sunnyday's Avatar
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    On my way to see Endgame!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  5. #7385
    OLYMPIAN Sunnyday's Avatar
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    I really REALLY wanted to like that movie. I might be the only person on the planet who didn’t like it.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  6. #7386
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/11 upper body training

    Been too long since I updated this thread

    Still nursing myself back to 100%. It is what it is. That’s not to say I’m not training though. I’ve been training daily just not extremely heavy. Plenty of videos of training highlights on my IG.

    DB external rotation stuff:
    4 x 15 x 8/side

    Face pulls, even reps paused:
    60 x 12
    75 x 12
    3 x 90 x 12

    Straight arm pulldowns:
    90 x 8
    100 x 8
    110 x 8

    Bench press (competition style, paused at top, on chest, and at lockout, rinse and repeat lol):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    110 x 5
    3 x 119 x 3
    popped on my slingshot and did 3 more sets:
    135 x 3
    138 x 3
    138 x 5 - posted a vid of this set on my IG page for entertainment purposes lol

    Rope hammer curl ss rope pressdown
    40 x 10 ss 40 x 10
    50 x 10 ss 50 x 10
    60 x 10 ss 60 x 10 (3 rounds)

    Standing bb curl ss skulls:
    30 x 10 ss 30 x 10 (3 rounds)
    30 x 20 ss 30 x 20 - paused to get reps to 20

    Dips:
    3 x BW x 12

    Neutral grip pullups:
    3 x BW +15 x 5

    This was our last Saturday of training at the old Exile facility. Next Saturday I’ll be helping out at the bench-deadlift meet that my friend Brian is directing. If you’re in the area come on by to watch my freaky strong friends and say hi to me. I’ll be at the scoring table taking everyone’s attempts. Lifting starts at 9 am!

    Exile Fitness
    8101 Pulaski Hwy
    Rosedale, MD

    After May 19, Bobby the owner is moving Exile up the road to
    8303 Pulaski Hwy
    Rosedale MD
    ^^ this new place is HUUUUUUUUGE and includes an indoor track plus a honking ton of space and amazing equipment. Come on by and train with me and my freaky frands! If you can’t get a great training sesh here it’s your own dumb fault!

    Mac and Curt especially, I really need to get you both over here this summer so start looking at your calendars!
    Last edited by Sunnyday; 05-11-2019 at 03:59 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7387
    Administrator Mac's Avatar
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    I will pick up Curt on my way there!!!

    Just don't out bench press us both...

    It would be great but doubt it will fit into my schedule until August, heading to South Carolina to see my mom who is getting out of the hospital on Monday. That would be awesome to meet you both!

  8. #7388
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I will pick up Curt on my way there!!!

    Just don't out bench press us both...

    It would be great but doubt it will fit into my schedule until August, heading to South Carolina to see my mom who is getting out of the hospital on Monday. That would be awesome to meet you both!
    Haha! I doubt I will.

    August works for me!
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7389
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/13 lower body training

    Startionary bike 10 min
    Dynamic stretching and mobility work

    Bulgarians:
    4 x BW x 10/ leg

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 65 x 5
    4 x 75 x 4
    sad that just a year ago I was hitting close to 175 for that many sets and reps. Sigh

    RDLs:
    4 x 75 x 12

    Sumo deads:
    4 x 132 x 1 felt awful, a friend kicked me in the butt and told me get er done
    so I did
    8 x 143 x 1 with 45-60 sec rests. Vid on my IG if anyone cares

    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 with heavy band (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

    Skipped cardio
    Last edited by Sunnyday; 05-13-2019 at 10:38 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  10. #7390
    OLYMPIAN CHILDOFGOD's Avatar
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    great job young lady
    MY LORD OF LORDS!!!

  11. #7391
    OLYMPIAN Sunnyday's Avatar
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    On Sunday Exile Fitness (home of Kevin Levrone in case you live under a rock) moved into a new facility. I trained there for the first time yesterday. Mac and Curt got DMs with videos of the place.

    It. Is. HUUUUUUUGE!!!!!

    Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE

    This truly is paradise for anyone who lifts. Even the bathrooms are amazing! And the lighting is spectacular. I’ve heard there are a few gyms in California that are this nice and this big, but not many.

    So IMA go train upper body thangs today.

    I posted a couple training videos from yesterday on my Instagram page and I’ll see what I can do about posting some pics of this paradise here.

    If you can make the drive I can promise you it’s well worth the trip!

    8303 Pulaski Hwy
    Rosedale, MD
    Last edited by Sunnyday; 05-21-2019 at 09:55 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7392
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7393
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    It. Is. HUUUUUUUGE!!!!!

    Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE
    The echo reverberates for light-years in all directions.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  14. #7394
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    The echo reverberates for light-years in all directions.
    Well it’s even hugerer than I was told! LOL!

    According to the Maryland Muscle Machine, Kevin Levrone himself, it’s a whopping 40,000 sq ft! Yep, Kevin posted a video of the new place aka Exile 2.0 on his Instagram page this morning, in which he stated it’s 40,000 sq ft.

    The same video is posted on Exile’s Instagram page @exilefitness if you want to see it for yourself.
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #7395
    OLYMPIAN Sunnyday's Avatar
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    A whole week of training at the new Exile and it has been like the 12 days of Christmas, I tell you!

    I told Bob the owner we need a camera at the doorway to the main gym so we can capture the priceless looks on peoples faces as they see it for the first time: their eyes get wide, their jaws drop, and you see the mouth form the word, “fuuuuuuuuhhhh”. Pictures and words really don’t do this gym any justice! Bob told me today, “There really is no describing it to anyone” and I can’t agree more! If you live within a day’s drive of this place you really need to make the trek to come out for a visit to this “Candyland for lifters”.

    So today it was heavy bench and other upper body things

    Bench press (competition style): all reps paused with a 2 count
    bar x 10
    2 x 77 x 5
    99 x 5
    116 x 5
    3 x 123 x 3 raw - video on my Instagram page
    4 x 143 x 3 with SlingShot

    Neutral grip pullups:
    3 x BW x 5

    Pinwheel curl ss rope pressdown:
    15s x 10 ss 50 x 10 (3 rounds without rest between)

    Spider curls ss skulls:
    35 x 12 ss 35 x 12 (3 rounds without rest between)

    Incline db curl ss close grip bench:
    15s x 8 ss 25s x 12 (3 rounds without rest between)

    Reverse DB fly:
    4 x 10s x 12

    And some rotator cuff work at the end

    DB external rotation, elbow on knee:
    4 x 20 x 8

    Cable external rotation:
    4 x 10 x 10
    Last edited by Sunnyday; 05-25-2019 at 08:28 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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