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Thread: Sunnyday's Training Journal
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09-15-2017, 03:06 PM #6781
Last edited by Sunnyday; 09-15-2017 at 03:07 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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09-16-2017, 01:23 PM #6782
legendary-jesse-as-liberty-belle-via-dc-comics.jpg
Strong, and a speedster, too . . .Now there's something you don't see everyday. ~ Deep Rising (1998)
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09-16-2017, 01:28 PM #67832016 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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09-16-2017, 04:02 PM #6784
Saturday 9/16 lower body
Dynamic warmup
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
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
132 x 3
143 x 3
3 x 154 x 3 - moved extremely well in spite of feeling like I had an elephant on my back
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 221 x 1 with 90 sec between pulls, felt AWESOME pulling these from the floor!
Squat & dead vids posted on IG
60 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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09-18-2017, 02:22 PM #6785
Monday 9/18 upper body training
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
4 x 132 x 4 - Felt REALLY GOOD!
Wide grip pullups
4 x BW+32.5 x 5 - Added another set from last week
Seated Y press:
4 x 15s x 10 - up 3# and a PR
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Leaning DB lateral raise:
4 x 25 x 8/side
Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)
Six ways:
3 x 5s x 6
60 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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09-19-2017, 05:24 PM #6786
Day off from my regular Tuesday training.
My 8-y.o. was sent home sick yesterday with a fever. Annnd because of the school's sickness policy she has to be fever-free for 24 hours before I can send her back.
It was painful for both of us. :-/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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09-20-2017, 03:15 PM #6787
Wednesday 9/20 upper body training
dynamic warmup
Face pulls:
40 x 12
50 x 12
3 x 60 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
115 x 5
4 x 124 x 5
Neutral grip pullups:
4 x BW+32.5 x 5 - Added another set from last week
Reverse grip bent over bb rows:
4 x 135 x 8
Inverted rows:
4 x BW x 10
Straight arm pulldowns:
40 x 12
50 x 12
60 x 12
70 x 12
60 min walk at homeLast edited by Sunnyday; 09-20-2017 at 03:16 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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09-21-2017, 02:49 PM #6788
Thursday 9/21 lower body training
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
3 x 143 x 5 - felt surprisingly solid. Go figure
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 198 x 1 - with 30 sec rests, a few pounds up from last week and still moving well
Vids of both lifts on IG.
Would have done more but the kids were off from school and my childcare time was up after deads. Sigh.
60 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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09-22-2017, 03:09 PM #6789
Friday 9/22 upper body training
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
135 x 3
3 x 140 x 3 - got all the sets/reps but wow, rough!
Chins:
4 x +32.5 x 5 - added a set from last week
Close grip bench ss incline DB curl:
75 x 12 ss 20s x 8 (3 rounds)
60 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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09-23-2017, 03:40 PM #6790
Saturday 9/16 lower body
Dynamic warmup
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
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
132 x 3
143 x 3
154 x 3
165 x 3 - BOOM! Matched my all- time best triples and the depth is LEGIT!!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
220 x 1
5 x 226 x 1 with 90 sec between pulls. Yet another post-injury PR wooo.
Squat & dead vids posted on IG
60 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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09-23-2017, 07:21 PM #6791
Mama
Still kicking ass!CutlerAthletics.com
CutlerNutrition.com
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09-23-2017, 07:24 PM #67922016 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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09-23-2017, 08:34 PM #6793
Just checking in on you Sunny.I don't get to spend enough time on y'all journals but I always enjoy them.Stay strong
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09-23-2017, 10:05 PM #67942016 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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09-24-2017, 12:37 PM #6795
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