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Thread: Sunnyday's Training Journal
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07-18-2018, 03:20 PM #7321
Wednesday 7/4 upper body training
What I got done went better than expected. But my son was in rare form so I didn’t get much done. Sigh.
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Straight arm pulldiwns:
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
2 x Bar x 10
2 x 75 x 5
100 x 5
116 x 5
127 x 5
4 x 135 x 5 - With 2-sec pauses. I had planned 5x5 but my time was running out.
Seated neutral grip rows:
3 x 110 x 8
Then the childcare police came to get me and that was it. Sniff.Last edited by Sunnyday; 07-19-2018 at 08:53 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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07-19-2018, 08:51 PM #73222016 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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07-19-2018, 09:05 PM #7323
Thursday 6/19 lower body training
Nothing really earth shattering at the start of this training block. Got done what I could before the
Dynamic warmup
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
132 x 5
3 x 138 x 5 - went fine, felt a little heavier than it should but I didnt want to settle for 132
Sumo deads:
135 x 1
155 x 1
175 x 1
12 x 182 x 1 - with about 20-30 sec rest then start next setup, so about 30-45 sec between pulls.
This is 70% of my1RM. Felt ridiculously easy as it should
Had to stop there cuz the childcare police came to get me.
Did this at home
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 (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
Had a bunch of appointments with the kiddos so I skipped my 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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07-21-2018, 11:28 AM #7324
Friday 7/20 upper body training
My time was limited with the kids in tow. But this time I changed things around because I really want to re-incorporate direct arm training.
Dynamic warmup
Face pulls: -even reps paused
30 x 12
40 x 12
3 x 50 x 12
Straight arm pulldowns:
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
3 x 149 x 3 - dropped from 151.5 so I could work more on technique and longer pauses
Had planned SlingShot work at 165-171 but skipped it to get in some extra arm work
Neutral grip pullups:
3 x BW+40 x 5
Dips:
3 x BW x 12
Incline DB curl:
3 x 15s x 10 with minimal rest between sets
Time was up, had to get the kids.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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07-22-2018, 07:16 PM #7325
Sunday 7/22 lower body training
Kids had their champinship swim meet on Saturday so I moved my training to Sunday. That’s the end of summer swimming so after today my heavy squats/deads day can finally move back to Saturdays!
Dynamic warmup
Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
3 x 160 x 3 - Staying here
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 208 x 1 - with a little over 60 sec between pulls. A little pain but not horrible
That was it. Had to head back to the family and playing supermom.Last edited by Sunnyday; 07-22-2018 at 07:17 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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08-08-2018, 11:17 AM #7326
Hey people. Been crazy over here. In addition to the usual family circus...
1. Hubby has another possible job opportunity in North Carolina and I’m scrambling to get the house ready to list, just in case we have to move quickly- schools are starting in a couple of weeks yikes!!
2. A couple days ago my 9-yo daughter had what appeared to be an abcessed tooth, emergency trip to the dentist. Turned out to just be an ulcer and she’ll be fine
3. Just moments ago as I was STARTING my training, the same 9-yo took a tumble on the pool deck and chipped her front tooth. I’ll be taking her for yet ANOTHER emergency dentist visit in an hour.
SO MUCH FOR TRAINING FOR MY MEET!!!! GRRRRRR2016 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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08-09-2018, 11:32 PM #7327
- Join Date
- Nov 2017
- Posts
- 120
- Rep Power
- 6529
Welcome, sunny! ^_^
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08-10-2018, 04:33 AM #7328
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
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How is your daughter?! I hope the chip can be repaired quickly and expertly!
Congratulations on the job opportunity! And I hope things turn out for the very best there, too.Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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08-10-2018, 01:18 PM #7329
Look out - Sunnyday's SHE-HULK-ing out!
b2a19781dab3ae0066abfd2a5e2e23d2.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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08-11-2018, 10:04 AM #7330
My people, it’s about to get real. I’m on my way to train at Exile Fitness in Rosedale, MD. For those of you who don’t know, that’s Kevin Levrone’s gym. It’s gooooo time!!
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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08-11-2018, 06:09 PM #7331
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Let us know what happens there.
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08-28-2018, 03:04 PM #7332
Hiya peeps!
Still nutos here but I’m coming up for air, briefly lol
To say that training at Exile Fitness was a blast is a huge understatement! The owners are doing it right. Every toy to get big and strong is there. Not at all crowded and everyone is there to train their ass off, period. No PRs for me but some solid ass training!
I went back the next day for some bench training. Met the owner’s wife and played fetch with the gym dog Loki, and by the time I got done the owner’s wife was giving me a hug. Felt like family by the end of day 2. Oh... I’m a member there now. Big shocker lol!
I’ve been driving down to Exile on the weekends when my hubby can watch the kids. I wish I could train there every day but it’s 35 min away and I don’t have a sitter to watch the kids during the week.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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08-28-2018, 03:19 PM #7333
Rather than catch up on missed training posts I’ll just start back up with today’s training
Curretly I’m 6 weeks out from my next powerlifting meet. Bodyweight is sitting nicely at the top of the weight class at 114, and I’m very slowly bringing it down just a few pounds in the weeks ahead.
Oops, side note:
Took yesterday off to take the kids on a last hurrah to Hersheypark. It was more fun than I expected. My son and hubby weren’t up for the roller coasters and with my big girl now at college, that left me to ride the coasters with my 9-y.o. Gulp. Seriously, we had a blast! Even more fun than riding them with my big girl, which is saying a lot! She and I are already making plans for next time!
So about today’s lower body training....
Dynamic warmup, 45 min
Front squats:
bar x 10 sec
2 x 65 x 5
85 x 5
105 x 5
started feeling funky, which I attributed to yesterday’s coasters in 90 degrees
3 x 95 x 4
1 x 105 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
7 x 208 x 1 - with about 40 sec rest then start next setup, so about 50-60 sec between pulls.
This is 80% of my1RM. Moved surprisingly smooth!
RDLs:
3 x 135 x 8
Seated leg curl ss leg extension:
50 x 12 ss 50 x 12 - 3 rounds with no rest between rounds
Childcare time was up, finished the rest at home
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 (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 hydrantLast edited by Sunnyday; 08-28-2018 at 03:20 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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08-30-2018, 08:21 AM #7334
Ah, the Mighty Sunnyday, you have returned . . .
Now there's something you don't see everyday. ~ Deep Rising (1998)
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02-26-2019, 08:16 PM #73352016 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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