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Thread: Sunnyday's Training Journal
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02-19-2018, 03:13 PM #70362016 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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02-19-2018, 03:23 PM #7037
Monday 2/19 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 4 - this just plain flew up! Decided to go WAAAY up!
138 x 4 - PR for reps! But I still felt like I had more. Closed the logbook LOL
2 x 138 x 5!!! BUTT KICKIN’ REP PR!!!! Vid posted on IG
138 x 4
^Stooopid awesome bench training!
Spoiler alert: if I feel this good on Friday you can expect a rep PR for triples with 149!
Wide grip pullups:
3 x BW+27.5 x 5 - up 2.5 lbs from the last few weeks
seated Y press:
4 x 25s x 10 - this might be a rep PR
Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)
Time was up with childcare so the rest was finished at home.
Giant set:
Incline DB fly gs reverse DB fly gs DB lateral raise:
15s x 12 gs 15s x 12 gs 15s x 12 (4 rounds)
20 min walk2016 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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02-20-2018, 06:11 PM #7038
Tuesday 2/20 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
4 x 149 x 4 - still feeling really good
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 200 x 1 - with 60 sec rest then set up next pull, so about 75 sec between pulls. Moved really nice!
RDLs:
4 x 135 x 8
Trap bar farmers walks:
3 x 115 across the weight room, turn around, back to starting position
Finished with 20 min on the elliptical2016 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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02-21-2018, 08:26 PM #7039
Wednesday 2/21 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
1 x 127 x 5
3 x 130 x 5 - bumped it up a few pounds and stayed there until things slowed down
1 x 127 x 5
Floor press:
30s x 6
35s x 6
40s x 6
45s x 6
50s x 6
Reverse grip bb row:
4 x 135 x 8
Decline DB row:
4 x 55 x 8/side
Face pulls ss stretch pushups:
50 x 12 ss 12 (4 rounds)
Finished with 20 minutes on the elliptical2016 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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02-22-2018, 06:00 PM #7040
Thursday 2/22 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
5 x 138 x 5 - No Deload Needed! All sets/reps went beautifully! Couldn’t have asked for a better squat session!
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 187.5 x 1 - at 45 sec intervals feeling like cake!
Giant set of legs n abs:
4 rounds of...
BW x 15 ab wheel
50 x 12 leg extension
35 x 12 DB lying leg curl
130 x 12 horizontal calf machine
Finished with 20 min on the ellipticalLast edited by Sunnyday; 02-22-2018 at 06:01 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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02-23-2018, 12:52 PM #70412016 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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02-23-2018, 03:09 PM #7042
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02-23-2018, 03:18 PM #70432016 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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02-23-2018, 04:12 PM #7044
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02-23-2018, 04:34 PM #70452016 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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02-23-2018, 04:40 PM #7046
Friday 2/23 upper body training
AWESOME DAY OF TRAINING!
Dynamic warmup
4 weeks out...First time trying to max out on bench in...oh...2 years LOL
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
138 x 1
149 x 1
154 x 1 - PR!
160 x 1 - PR! This is my squat opener! Hahaha!
^all the above singles done with commands (start-press-rack)
3 x 143 x 3 - I might open with this weight. Tossup between 138 and 143 now.
Once again, crying happy tears for an hour! Like a kid on Chirstmas morning!
Neutral grip pullups:
3 x BW+37.5 x 5 - crushed these, calling it a comeback PR
Dips ss spider curls:
BW x 12 ss 45 x 8 (4 rounds)
Close grip bench ss incline DB curl:
95 x 6 ss 20s x 8 (4 rounds)
Finished with 20 minutes on the elliptical2016 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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02-23-2018, 04:45 PM #7047
So I had read that contrast baths/showers can help recovery and tomorrow is my heavy squats/deads day and I’m far enough out that I wanted to try it. Did my usual scalding hot shower and at the end turned the water to cold.
I lasted 30 seconds, cussing all the way.
Verdict: DO NOT TRY THIS, IT SUCKS ALL KINDS OF ASS!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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02-24-2018, 10:15 AM #7048
Sunnyday the She-Hulkie . . .
jeanshulkie040808.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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02-24-2018, 10:18 AM #7049
^^kinda, yeah, minus the honking boobs lol
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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02-24-2018, 10:20 AM #7050
Heavy squats n deads on the training menu today. I’d appreciate any strong thoughts you peeps can send my way. I’m 4 weeks out today and I’m getting nervous.
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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