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  1. #7081
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/7 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    4 x 132 x 5 - All sets moved well. Almost too easy. No sense in pushing it on what’s supposed to be my last light day

    Floor press:
    3 x 40s x 10

    Reverse grip bb row:
    3 x 135 x 8

    Decline DB pullover:
    3 x 55 x 8

    Face pulls ss stretch pushups:
    50 x 12 ss 12 (3 rounds)

    Finished with 40 minutes on the elliptical
    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. #7082
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/15 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
    116 x 5
    3 x 138 X 5 - had planned to go up in weight but the hip had other ideas. Oh well.

    Sumo deads:
    138 x 1
    160 x 1
    182 x 1
    194 x 1

    Finished with 40 min on the elliptical
    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. #7083
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    Sunny, do you train 6 days a week normally?

  4. #7084
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, do you train 6 days a week normally?
    Yes. Over the years I’ve played around with 4-6 days and 6 works best for me.
    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. #7085
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm glad u was able to get ur workout in that day
    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work, young lady
    Thanks, COG. All the work is done after tomorrow. Just 8 days out today. Finishing up my last heavy bench odds and ends then last heavy squat/deads day tomorrow and that’s it.
    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. #7086
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/16 upper body training

    Last heavy bench day before my meet!

    Dynamic warmup — Dress rehearsal and FINALLY no interruptions! YESSS!

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    2 x 75 x 5
    100 x 5
    121 x 3
    132 x 1
    143 x 1 - Went up NICE AND SNAPPY!
    3 x 154 x 1 - Went up like as the last set, just slower but locked out solid
    Put on a slingshot
    3 x 171 x 1 - annnnd bench work is essentially done!

    Neutral grip pullups:
    3 x BW+35 x 5

    Close grip bench ss incline DB curl:
    105 x 6 ss 20s x 8 (3 rounds)

    Finished with 40 minutes on the elliptical.
    Last edited by Sunnyday; 03-16-2018 at 04:04 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

  7. #7087
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/17 squats n deads n cardio

    Dynamic warmup - went smoothly, good timing WHEW!

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    No goofheads distracting me from getting this work done!

    Squats:
    bar x 1, 10-second descent, reset at top, then 10 noemal reps
    2 x 95 x 5
    116 x 5
    138 x 3
    149 x 1 - last warmup before opener
    160 x 1 - opener. Felt ok, a little slow. Repeated it cuz this is practice after all
    160 x 1 - nailed it
    3 x 171 x 1 - smoked all 3 of these singles like it was my job! Yeah!!

    Sumo deads: with the new ramp-up, closest to the kg increments at the meet
    138 x 1
    160 x 1
    182 x 1
    204 x 1
    221 x 1
    232 x 1
    3 x 238 x 1 with about 5 minutes between pulls, AND A PR!

    Finished with 40 min on the elliptical

    All heavy training is DONE!
    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

  8. #7088
    FREAK cook's Avatar
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    Nice job Sunny.I've seen this for years.Some can fight through all the distractions and some just quit and go home.

  9. #7089
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Nice job Sunny.I've seen this for years.Some can fight through all the distractions and some just quit and go home.
    Thanks for the encouragement, cook. I like to think I’m the type who perseveres.

    At my first full powerlifting meet, I finished my third squat attempt and as I was stepping off the platform I heard a woman say, “I could never squat like that” (mind you, I went 3/3 on squats with all white lights). I thought to myself, well then it’s a good thing YOU weren’t handed this body because you couldn’t handle the daily pain and discomfort and you wouldn’t be squatting at all!
    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. #7090
    OLYMPIAN warthog's Avatar
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    I'm back looking at Sunn y's log thanks to COG haha. She is kinda disappointed about how the women have stopped getting their experiences posted. Hi Sunny

  11. #7091
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by warthog View Post
    I'm back looking at Sunn y's log thanks to COG haha. She is kinda disappointed about how the women have stopped getting their experiences posted. Hi Sunny
    WHOA!!! Hey there, stranger! Glad you’re back and just in time! It’s PEAK WEEK in Sunny’s world! So don’t go running away after popping in here, ok?
    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. #7092
    OLYMPIAN AlexG's Avatar
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    Sunnyday the Valkyrie, she inspires us all!

    Marvel Valkyrie.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  13. #7093
    OLYMPIAN Sunnyday's Avatar
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    lol yeah that’s me
    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

  14. #7094
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by warthog View Post
    . . . about how the women have stopped getting their experiences posted.
    Yeah, I've also noticed that too,
    used to be several posting hereabouts only a few yrs back.

    Any reason(s) you suppose for the drop off?
    Last edited by AlexG; 03-20-2018 at 09:37 AM.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  15. #7095
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Yeah, I've also noticed that too,
    used to be several posting hereabouts only a few yrs back.

    Any reason(s) you suppose for the drop off?

    Wish I had an answer. Or better yet, ideas to bring them back.

    This used to be THE site to visit to find interviews and training vids from pros and the top competitors. It hasn’t helped the forums that contest coverage is minimal. I get why, just saying it hurt the forums.

    There used to be several national level female competitors including some female pros who posted regularly here. These days it’s much more convenient to follow them on IG and Twitter.

    Over the years I’ve gone out of my way to contact former members and ask them to come back. A few of them pop back in from time to time. But not daily like it used to be.

    Sad. I miss them.
    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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