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  1. #7381
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I will pick up Curt on my way there!!!

    Just don't out bench press us both...

    It would be great but doubt it will fit into my schedule until August, heading to South Carolina to see my mom who is getting out of the hospital on Monday. That would be awesome to meet you both!
    Haha! I doubt I will.

    August works for me!
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #7382
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/13 lower body training

    Startionary bike 10 min
    Dynamic stretching and mobility work

    Bulgarians:
    4 x BW x 10/ leg

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 65 x 5
    4 x 75 x 4
    sad that just a year ago I was hitting close to 175 for that many sets and reps. Sigh

    RDLs:
    4 x 75 x 12

    Sumo deads:
    4 x 132 x 1 felt awful, a friend kicked me in the butt and told me get er done
    so I did
    8 x 143 x 1 with 45-60 sec rests. Vid on my IG if anyone cares

    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 with heavy band (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

    Skipped cardio
    Last edited by Sunnyday; 05-13-2019 at 10:38 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7383
    OLYMPIAN Sunnyday's Avatar
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    On Sunday Exile Fitness (home of Kevin Levrone in case you live under a rock) moved into a new facility. I trained there for the first time yesterday. Mac and Curt got DMs with videos of the place.

    It. Is. HUUUUUUUGE!!!!!

    Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE

    This truly is paradise for anyone who lifts. Even the bathrooms are amazing! And the lighting is spectacular. I’ve heard there are a few gyms in California that are this nice and this big, but not many.

    So IMA go train upper body thangs today.

    I posted a couple training videos from yesterday on my Instagram page and I’ll see what I can do about posting some pics of this paradise here.

    If you can make the drive I can promise you it’s well worth the trip!

    8303 Pulaski Hwy
    Rosedale, MD
    Last edited by Sunnyday; 05-21-2019 at 09:55 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7384
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7385
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    It. Is. HUUUUUUUGE!!!!!

    Like 27,000 sq ft HUUUUUUUUUUUUUGGGGGE
    The echo reverberates for light-years in all directions.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  6. #7386
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    The echo reverberates for light-years in all directions.
    Well it’s even hugerer than I was told! LOL!

    According to the Maryland Muscle Machine, Kevin Levrone himself, it’s a whopping 40,000 sq ft! Yep, Kevin posted a video of the new place aka Exile 2.0 on his Instagram page this morning, in which he stated it’s 40,000 sq ft.

    The same video is posted on Exile’s Instagram page @exilefitness if you want to see it for yourself.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7387
    OLYMPIAN Sunnyday's Avatar
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    A whole week of training at the new Exile and it has been like the 12 days of Christmas, I tell you!

    I told Bob the owner we need a camera at the doorway to the main gym so we can capture the priceless looks on peoples faces as they see it for the first time: their eyes get wide, their jaws drop, and you see the mouth form the word, “fuuuuuuuuhhhh”. Pictures and words really don’t do this gym any justice! Bob told me today, “There really is no describing it to anyone” and I can’t agree more! If you live within a day’s drive of this place you really need to make the trek to come out for a visit to this “Candyland for lifters”.

    So today it was heavy bench and other upper body things

    Bench press (competition style): all reps paused with a 2 count
    bar x 10
    2 x 77 x 5
    99 x 5
    116 x 5
    3 x 123 x 3 raw - video on my Instagram page
    4 x 143 x 3 with SlingShot

    Neutral grip pullups:
    3 x BW x 5

    Pinwheel curl ss rope pressdown:
    15s x 10 ss 50 x 10 (3 rounds without rest between)

    Spider curls ss skulls:
    35 x 12 ss 35 x 12 (3 rounds without rest between)

    Incline db curl ss close grip bench:
    15s x 8 ss 25s x 12 (3 rounds without rest between)

    Reverse DB fly:
    4 x 10s x 12

    And some rotator cuff work at the end

    DB external rotation, elbow on knee:
    4 x 20 x 8

    Cable external rotation:
    4 x 10 x 10
    Last edited by Sunnyday; 05-25-2019 at 08:28 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7388
    OLYMPIAN CHILDOFGOD's Avatar
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    great job young lady and the gym sound awesome
    MY LORD OF LORDS!!!

  9. #7389
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady and the gym sound awesome
    Thanks for the kind words, COG

    The new gym is so amazing it cannot be described with words. I have watched pro bodybuilders and powerlifters walk in and their jaws drop open. Today a few of them, obviously friends Bobby’s, got a tour around the place and Bobby was like a proud yet humble papa introducing someone to his newborn baby for the first time
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #7390
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/3 lower body training

    Startionary bike 10 min
    Dynamic stretching and mobility work

    Glute circuit with heavy band (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

    Bulgarians:
    4 x BW x 10/leg

    Squats: -these went surprisingly well! Best in months!
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 77 x 5
    99 x 5 - was supposed to be my working weight but it felt super light
    115 x 5 - shocked this moved well and pain free so I went up
    126 x 5 - legs definitely strong enough, heavyish on the back. Vid on the gram if anyone wants to see
    2 x 115 x 5
    1 x 99 x 5
    ^ praying I can do more like this and get my squat to where it was a year ago

    RDLs:
    4 x bar x 12 - just some movement to groove the hip hinge

    Sumo deads:
    138 x 1
    160 x 1
    8 x 182 x 1 with 45-60 sec rests. Video on the ‘Gram with funny caption if anyone cares

    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

    Skipped cardio
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #7391
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/4 - upper body thangs

    Mobility work & dynamic stretches

    DB external rotation, elbow on knee:
    4 x 20 x 8

    Band external rotation:
    4 x 10 x 10

    Bench press (competition style): all reps paused with a 2 count
    bar x 10
    2 x 77 x 5
    99 x 5
    116 x 5
    4 x 118 x 4

    Wide grip pullups:
    4 x BW x 5

    Seated “Y” press:
    4 x 20s x 8

    Incline DB press ss chest supported DB row:
    30s x 8 ss 30s x 8 (4 rounds)

    Incline DB fly ss reverse DB fly ss seated DB lateral raise:
    15s x 12 ss 15s x 12 ss 10s x 12 (4 rounds)
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  12. #7392
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
    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

  13. #7393
    OLYMPIAN Sunnyday's Avatar
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    I posted this on Instagram today with a video of a PR of my Bulgarians. Hope it encourages someone besides Emma




    Strong people lift others up.
    On this #wcw I want to give a shoutout to @sittingdownstyle .


    This week @theipf Classic powerlifting championships is taking place in Sweden. I’ll be watching it on the livestream. Men and women will muster up courage to get under a loaded bar, display their strength, new world records will be set, there will be cheers. And yet their strength pales in comparison to what this amazing lady is going through. She’s currently in the hospital awaiting surgery. Not just any surgery: an amputation. I swallowed hard and my heart went to pieces when I read her post about it. .


    Somehow sending flowers or a cute plush bear just doesn’t seem appropriate. I wouldn’t know what to write on a card or where to send it anyway .


    Yesterday she posted about escaping from the hospital long enough to get her hair done. I wish my hair could look that good on any day but it doesn’t no matter how hard I try. And somehow this lady manages to post a selfie with a million dollar smile in her gorgeous hair and hospital gown. I’m not made of that sort of stuff. .


    Today I didn’t want to get out of bed. But I CAN get out of bed and I CAN dress myself and I CAN care for my kids and get them to school AND drive myself to the gym. .


    My balance is off so much today that bilateral movements with a bar are out of the question, my right keeps taking over. Still I wanted to do something brave-ish that I’ve never done before to let Emma know I’m thinking of her. So here’s a PR (personal record) of sorts: since I started lifting 9 years ago, I am terrified of losing my balance, falling over and breaking my hip. I have never been brave enough to do a hands-free Bulgarian split squat (rear foot elevated single leg squat). I must have done 10 sets before I did it without falling over. But I kept going until I finally got it. It’s not much but I hope it’s entertaining. Notice I even took my hair out of the bun to show what a mess mine is today LOL


    Last edited by Sunnyday; 06-05-2019 at 09:03 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7394
    RX MEMBER Sexybeast777's Avatar
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    feeling the strength

  15. #7395
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Sexybeast777 View Post
    feeling the strength
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