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  1. #6256
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 10/19 lower body

    Another chiro appointment this morning.

    30 min warmup

    Unilateral standing calves:
    5 x 5/side with 5-sec hold at top

    Front & side planks:
    3 x 60 sec hold each

    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:
    bar x 5
    95 x 5
    115 x 5
    5 x 135 x 5 - felt pretty good, no pain which IS good

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1 - felt off so I backed down
    decided to go light and work on a different setup...
    2 x 155 x 1 - about 45 sec rest between pulls
    5 x 135 x 1 - about 30 sec rest between pulls

    Had some errands to run so I had to stop there.
    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

  2. #6257
    OLYMPIAN Sunnyday's Avatar
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    Thursday 10/20 upper body

    Bunch of bendy-twisty-stretchy dynamic stuff for warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    2 x 121 x 5
    3 x 128 x 5 - felt pretty good considering the chiro beat me up pretty good this morning and I was feeling off. Setting an arch feels great but staying tight thorugh a set of 5 reps is iffy by the last rep on set 3, so I stopped there instead of going for 5x5

    Chins:
    5 x BW+35 x 5 - planning on holding it here for a few weeks before adding more weight

    Rope pressdown ss Rope hammer curl:
    3 x 25 x 12 each

    Standing bb curl, split stance:
    3 x 35 x 10 - bumped it up 5 lbs from last week

    Dips:
    3 x BW x 12

    A few laps of walking around the parking lot before heading home
    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

  3. #6258
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/14 lower body

    Kids off from school so this was a rush, because naturally all the other parents had the same idea :-/

    Haphazard warmup while waiting for a squat rack to open up

    Stability ball glute bridge:
    3 x BW x 10

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 3
    3 x 155 x 3 - a little wobbly but 10 lbs below my best, I'll take it

    Sumo deads:
    time was not my friend and deads feel super awkward these days so...
    10 x 135 x 1 - with just under 30 sec between pulls
    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

  4. #6259
    OLYMPIAN Sunnyday's Avatar
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    Saturday 10/22 upper body

    Long Friday night drive to Baltimore and back to retrieve my big girl for the weekend. Annnnd my mom is in town for a few days. Fun, fun, fun.

    Puttered around with this and that for warmup for about 30 min and still didn't feel like myself. With two guests in town for the weekend plus feeling off my game with the chiro beating on me multiple times last week, I just did one exercise and called it a day.

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    121 x 5
    132 x 3
    143 x 3
    3 x 146 x 3 - felt rough. Just like the earlier part of the week, setting an arch is easier than ever but staying tight is nearly impossible. Felt like a blob of Silly Putty by the end of the 3rd set. Blah.

    Not like me to skip my beloved pullups. :-/
    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

  5. #6260
    OLYMPIAN Sunnyday's Avatar
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    Monday 10/24

    So. ... ... Sigh.

    My oldest daughter AND my mom were BOTH visiting for the weekend. Family circus went from the usual 3 rings to 6.

    Crazy morning with my mom distracting me and the little ones from our usually peaceful morning routine. Nuff said.

    Got beat up by the chiro and felt like he beat me into last week. Blah.

    I had a late morning appointment so I knew I had to make it a rush training, but hey, at least I got to the gym and TRY to burn of some steam from the 6-ring circus that went on in my house over the weekend. Not so fast. Got done warming up and ready to squat a house (OK, maybe a Barbie house LOL) annnnnnnd.... curlers in the squat racks! NO, not just one but ALL THREE SQUAT RACKS WTF PEOPLE?!!! Decided to warm up with the empty bar while straddling the incline bench. Didn't work very well. Got in 3 sets with the empty bar, all 3 curlers still there and I had had enough. Opted to try it all over again tomorrow after a good night's sleep and fewer hiccups to the morning routine.

    Got home and there was my mom talking my older daughter's ear off. Poor kid was getting a lesson in the French Revolution, Grandma style. The unabridged version. In four part harmony. And full color. :-/
    After Grandma left, I told my daughter, "now you understand why I went out of state to college, and why my dad built a 2-car garage in our back yard and spent most of his free time there."

    Already enjoying some peace and quiet with just 3 rings of chaos.

    Wow.
    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

  6. #6261
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 10/25 lower body

    Warmup 30 min

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 4
    2 x 145 x 4
    was hoping for 4x4 but the bod told me to stop there

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    3 x 215 x 1 with about 60 sec between singles

    Seated leg curl:
    1 x 50 x 10
    3 x 70 x 8

    Leg extension:
    4 x 70 x 10

    Horizontal calf machine:
    4 x 130 x 15
    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

  7. #6262
    OLYMPIAN BananaHammock's Avatar
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    Sunny,

    I joined a new gym I think you'd like. Here's their rules and I'll post so more pics later. Oh and they have their own powerlifting team.

    IMG_0842.jpg
    Last edited by Mac; 10-26-2016 at 09:00 AM.

  8. #6263
    OLYMPIAN Sunnyday's Avatar
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    ^^^MY KIND OF GYM!!!! I'd rep you twice for this if I could! Totally made my day! My gym bud David4ts is deadlifting today and he'll love seeing this too. The gym manager always yells at him for not setting the bar down quietly, as if anyone could set 500 lbs down quietly.
    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

  9. #6264
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 10/26 upper body

    Chiro beat me up like

    warmup took a loooooong time. Finally lubed myself up with Cryoderm and told the bod to shut up and train

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    121 x 5
    132 x 4
    3 x 137 x 4 - moved like molasses :-/ One day my body will feel normal again and lifting won't feel as awkward as it does now. Sigh

    Wide grip pullups:
    5 x BW+35 x 5

    Incline, side-lying DB lateral raise:
    3 x 5 x 12/side

    Reverse DB fly, leaning on incline bench:
    3 x 15s x 12

    Hand release pushups:
    3 x 15
    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

  10. #6265
    OLYMPIAN Sunnyday's Avatar
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    Thursday 10/27 lower body

    Warmup of this n that to get the bod firing on all cylinders

    Squats:
    bar x 5
    95 x 5
    115 x 5
    5 x 135 x 5 - moved like a warmup weight should. 'bout freakin' time!! It's still 15 lbs below my best 5s but I'll take it

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    10 x 205 x 1 with 30 sec between singles. Still felit a bit awkward but moved fast and didn't feel like I was pushing myself. Cool.

    Did some stretchy stuff and called it a day. Finally starting to feel better, I think. At least I didn't have to throw half the pharmacy at my body and gut through "light" training.
    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

  11. #6266
    OLYMPIAN Sunnyday's Avatar
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    My 16-y.o. got her learner's permit and drove for the first time today. She called me to tell me all about it:

    "I drove around the block! Twice! It was so fun! And I'm actually pretty good at it. I didn't even hit anything!!"
    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

  12. #6267
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Yikes! :-) lol

  13. #6268
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    And, yes, congratulations to your daughter!

  14. #6269
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Yikes! :-) lol
    Quote Originally Posted by Curt James View Post
    And, yes, congratulations to your daughter!
    LOL
    Thanks, Curt

    The bigger yikes in my world is my husband announced last night that he's taking today off from work, so he can do a large home repair project.
    It requires the use of power tools.
    Annnnd his arthritis is so bad he can't grip a gallon of milk to pour a glass for the kids.
    Mmmmmhmmmm. Yeah. Pray for me.

    I figure if he dies the insurance money will be enough that I can upgrade my cheapo protein powder to Species.
    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

  15. #6270
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/28 upper body

    Bunch of dynamic bendy-twisty-stretchy stuff for warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    75 x 5
    105 x 5
    121 x 5
    5 x 125 x 5

    Neutral grip pullups:
    5 x BW+35 x 5

    Dips:
    3 x BW x 12

    Inverted rows:
    3 x BW x 12

    Bent over bb row, split stance:
    4 x 115 x 8, alternating lead foot each set

    Decline DB pullovers:
    3 x 45 x 10
    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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