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Thread: Sunnyday's Training Journal
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03-29-2018, 02:19 PM #7126
Thursday 3/29 lower body training
Kids are off from school for spring break so I had them in tow at the gym. Meant I was super limited on time so I did what I could and didn’t let it get to me that I didn’t get my planned training done.
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 10-sec descent followed by 10 regular reps
2 x 95 x 5
116 x 5
3 x 127 x 5
Sumo deads:
135 x 1
155 x 1
10 x 175 x 1 - at 30 sec intervals feeling easy peasy. This is about 70% of my 1RM
Walking lunges:
3 x 25s x 8/side
Step-ups:
1 x 15s x 50/side
No cardioLast edited by Sunnyday; 03-29-2018 at 02:19 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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03-31-2018, 02:52 PM #7127
Saturday 3/31 upper body training
dynamic warmup
Face pulls ss stretch pushups:
30 x 12 ss 12
40 x 12 ss 12
50 x 12 ss 12
Rope pressdown ss rope hammer curl:
40 x 12 ss 40 x 12 (3 rounds)
Dips ss spider curls:
12 ss 45 x 8 (3 rounds)
Close grip bench ss incline DB curl:
95 x 8 ss 20s x 8 (3 rounds)
Neutral grip pullups:
3 x BW+35 x 5
20 min walk at home2016 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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04-03-2018, 03:56 PM #7128
Monday 4/2 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
121 x 4
4 x 127 x 4 - up 6# from last week
Wide grip pullups:
3 x BW+25 x 5
seated Y press:
3 x 25s x 8
Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (3 rounds)
leaning DB lateral raise:
3 x 15s x 12/side without stopping between sides/sets
No cardio cuz I didn’t feel like it
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Tuesday 4/3 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side without resting between sides/sets
Elbows feeling a little funky so I skipped back squats. Just hit a few sets with the empty bar
Front squats:
bar x 6
65 x 6
85 x 6
3 x 105 x 6 - matched my all time best. Go me.
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 190 x 1 - with 45 sec rests. Felt easy peasy!
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
Skipped cardio cuz I wanted to lolLast edited by Sunnyday; 04-03-2018 at 06:26 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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04-04-2018, 09:57 AM #71292016 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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04-05-2018, 02:36 AM #7130
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
On skipping cardio:
I think it's important that you always monitor your body's inclinations & go with how you feel. Any given day, you never know what the previous few days' stress, nutrition, sleep & mental and emotional energy will result in, & each day varies in what you can draw on. There are days I feel like a caged lion rarin' to go, & other days I can barely get up & around. You have to know what you're capable of on any given day, while striving to stay on the path you follow.
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04-05-2018, 08:09 AM #71312016 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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04-05-2018, 03:41 PM #7132
Wednesday 4/4 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
100 x 5
116 x 5
5 x 121 x 5 - up 5# from last week and felt easy peasy!
Floor press:
30s x 8
35s x 8
40s x 8
Reverse grip bb row:
3 x 135 x 8
Meadows rows:
3 x +30 x 8/side
Decline DB pullovers:
3 x 55 x 8
No cardio
Thursday 4/5 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 10-sec descent followed by 10 regular reps
2 x 95 x 5
116 x 5
5 x 127 x 5 - added 2 more sets from last week and smoked every set woot!
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 180 x 1 - at 30 sec intervals. Up 5# from last week and still feeling easy
Step-ups:
1 x 15s x 50/side
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
No cardio2016 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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04-06-2018, 11:46 AM #71332016 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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04-07-2018, 04:12 AM #7134
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04-07-2018, 07:11 AM #71352016 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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04-07-2018, 09:51 AM #7136
Friday 4/6 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
75 x 5
100 x 5
121 x 3
132 x 3
3 x 138 x 3 - surprised myself at how well this went up! Heaviest Ive gone since my meet, and a little over 80% of my 1RM
Neutral grip pullups:
3 x BW+35 x 5
Dips:
3 x BW x 12
That was all I had time for. Family needed thier supermom.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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04-07-2018, 04:22 PM #7137
Saturday 4/7 lower body training
I goofed around a lot today. Took as much time as I wanted between sets
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 5
95 x 5
95 x 5
116 x 5
138 x 3
3 x 149 x 3 - moved very well, frlt meh cuz surprise I dont like to squat. LOL
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 205 x 1 - these felt awesome! I might keep the weight here a while before going up, OR I might get brave and add another 5 lbs. Playing it by ear next week.
RDLs:
3 x 135 x 8
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
Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
No cardio, but the time is coming to add it back in.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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04-09-2018, 05:06 PM #7138
Monday 4/9 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
75 x 5
100 x 5
121 x 4
4 x 129 x 4 - cake. Ready for more weight next week but tryna stick with my program
seated Y press:
3 x 25s x 8
Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (3 rounds)
Leaning DB lateral raise:
3 x 20 x 12/side
No cardio2016 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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04-09-2018, 07:50 PM #7139
- 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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I did some benching and some incline db flyes, too. But that is where the comparison ends!
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04-09-2018, 08:14 PM #71402016 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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