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  1. #7036
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    You are really in training, Sunnyday! Sounds good!

  2. #7037
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    You are really in training, Sunnyday! Sounds good!
    Thanks, Mike. I’m very pleased with how this training cycle has started.
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  3. #7038
    OLYMPIAN CHILDOFGOD's Avatar
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    HECK,A U R DOIN' better then me, Mrs. Sunny, lol. i only got n the gym wed and thurs. lol. yet i'll be back in the gym next wed. we have a game at the stadium 2morrow, so no gym on that day.
    MY LORD OF LORDS!!!

  4. #7039
    OLYMPIAN Sunnyday's Avatar
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    Friday 12/29 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    3 x 50 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    127 x 3
    138 x 3 - moved beautifully with nice pauses
    3 x 143 x 3 - moved but still not as nicely as I would want it to, and barely paused, which is not going to cut it. Got werk to do here.

    Skipped pullups

    Inverted rows ss stretch pushups:
    BW x 12 ss BW x 12 (3 rounds)

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 20s x 12 (3 rounds)

    Close grip bench ss incline DB curl:
    75 x 10 ss 20s x 10 (3 rounds)

    Leaning DB lateral raise:
    3 x 20 x 12/side

    Skipped the walk to see Star Wars with the fam. Loved it!
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7040
    OLYMPIAN AlexG's Avatar
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    A Sunnyday Dynamic Warmup . . .


    luisxiiiwanderwoman00-1.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  6. #7041
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    A Sunnyday Dynamic Warmup . . .


    luisxiiiwanderwoman00-1.jpg
    LOL!! Yes, that about sums it up
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  7. #7042
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    LOL!! Yes, that about sums it up
    i totally agree with u Mrs. Sunny
    MY LORD OF LORDS!!!

  8. #7043
    OLYMPIAN Sunnyday's Avatar
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    Saturday 12/30 lower body training

    Hardly my heaviest lower body training. Preaching to myself if I have to squat the empty bar at my meet and that’s all I’ve got on that day, then so be it. Wish there was some way to get my squats more consistent. :-/

    Dynamic warmup

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (3 rounds)

    Bulgarians:
    3 x BW x 10/side - felt horribly uncomfortable but got it done.

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    2 x 135 x 3
    145 x 0 - walked it out, barely hit quarter-depth and walked it back in. My left side completely disengaged, as in I couldn’t control it and my brain was communicating exclusively with my right side. Yuk.
    Stripped it back to 135 but lost my nerve with that too.
    115 x 3. Did this practically single leg with my left leg as a post.

    ^so, yeah, I can bench more than I can squat. I can hit 115 for 2-count paused 5s on bench without breaking a sweat my worst day. Sue me that I can’t squat more than that.

    Sumo deads:
    135 x 1 - felt funky, guy at the bench behind me said it looked like my entire pelvis ended up centered over my left foot at the bottom of the lift. Yuh, that’s me. Ugh.
    135 x 1 - much better but had to practically lift my right foot off the floor to get my left side to talk to my brain. Might have to do this at my meet so better get used to it
    155 x 1
    175 x 1
    195 x 1
    6 x 200 x 1 - at 60-90 sec intervals. About 15 lbs below what I’d like to be pulling at this interval so I had to remind myself it still equates to a kickass 1RM of 250

    RDLs:
    3 x 135 x 8 - tried and succeeded in doing these beltless. That’s a plus.

    Ran out of time and had to get home to the fam.

    Skipped my walk at home cuz the snow and ice made it difficult to walk. Blah.
    Last edited by Sunnyday; 12-31-2017 at 03:51 PM.
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  9. #7044
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    Quote Originally Posted by AlexG View Post
    A Sunnyday Dynamic Warmup . . .


    luisxiiiwanderwoman00-1.jpg
    Completely cool. Thanks.

  10. #7045
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Completely cool. Thanks.
    Yeah, that piece was originally posted @ eBay, there used to be several Brazilian artists like Luis that would do commishs by request. Jean Sinclair was another, he hangs out now @ Deviantart.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  11. #7046
    OLYMPIAN Sunnyday's Avatar
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    Monday 1/1 upper body training

    dynamic warmup

    Floor press:
    30s x 8
    35s x 6
    40s x 6
    45s x 6
    50s x 6 - Happy New Year PR

    Wide grip pullups:
    3 x BW+25 x 5

    Arnolds:
    15s x 10
    20s x 10
    3 x 25s x 10

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 20s x 12 (3 rounds)

    Leaning DB lateral raise:
    3 x 20 x 12/side

    Over & back press:
    3 x 30 x 12

    Skipped the walk due to ice on our pool deck. :-(
    Last edited by Sunnyday; 01-02-2018 at 09:42 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7047
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 1/2 lower body training

    Continuing with the PR theme today. I think I’m trying to set a PRs all week long kinda week. We’ll see.

    Dynamic warmup

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (3 rounds)

    Bulgarians:
    3 x BW x 10/side - felt a lot better than previous so I’ll take it

    Front Squats: haven’t done these in quite a while, certainly not heavy
    bar x 6
    65 x 6
    85 x 6 - I believe I’ve done this weight for sets of 8 in the past
    105 x 6 - PR! - RPE 8
    105 x 4 RPE 8
    85 x 6 - RPE 8
    That was fun!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 187.5 x 1 - with 45 sec rests. I’ll take it

    RDLs:
    3 x 135 x 8

    Loaded carries: my chiro prescribed these.
    1 x 45 across gym floor
    3 x 115 x across gym floor I may have to smack my chiro
    after set 2 I asked my pastor friend and asked him whether there really is a commandment about not murdering and he laughed cuz he knew what I meant
    1 x 45 across gym floor

    When I really load these up my limp becomes very obvious so I can see why my chiro has me doinig them to correct the imbalances. Pllus it beats cardio on the machines.

    Skipped my walk at home cuz the snow and ice on our pool deck
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  13. #7048
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 1/3 upper body training

    Today is my 50th birthday. Been a great day!

    Dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    3 x 50 x 12 pausing the even reps

    Bench press (competition style, pause top/bottom/top repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    3 x 127 x 5 - felt heavier than last week and I pushed it the previous two days so I stopped after the bare minimum 3 sets.

    Neutral grip pullups:
    3 x BW+35 x 5 - same here, felt harder than usual which was fine, stopped after the minimum 3 sets

    Incline DB press ss DB rows:
    I’ve hit these with 40s x 10 on a good day but not today. Left 2 reps in the tank
    30s x 8 ss 30s x 8 (3 rounds)

    Reverse grip bb rows:
    3 x 135 x 8 - these went better than I expected which was cool

    Decline DB pullovers:
    Haven’t done these in quite a while but for some odd reason they felt REALLY good! Just played these by ear and push a little but still leaving 1-2 reps in the tank and BOOM!!
    40 x 8 - my usual working weight
    45 x 8 - matched my best to date
    50 x 8 - happy birthday PR!

    Still on a roll with PRs all week long YEAH!!

    20 min walk at home
    Last edited by Sunnyday; 01-03-2018 at 10:51 PM.
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  14. #7049
    OLYMPIAN CHILDOFGOD's Avatar
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    get it girl, u workin' it out hard
    MY LORD OF LORDS!!!

  15. #7050
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    get it girl, u workin' it out hard

    Thanks COG.
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