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Thread: Sunnyday's Training Journal
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10-18-2017, 04:16 PM #6841
Wednesday 10/18 upper body training
Last night was rough. 10 pm, house was quiet as I was loading the dishwasher. Dog came over to supervise my work and got his collar caught on the lower rack. He freaked out and dragged the rack full of dishes through the kitchen and living room, barking, yepling, and pooping out of fear, with me running after him. Broken dishes everywhere. Hurt my hip because I wasn't thinking about how I was moving.
Hobbled to the gym this morning and took my time with tons of stretching and mobility work. Skipped bench and any free standing exercises due to no leg drive or hip stability.
Neutral grip pullups:
5 x BW+35 x 5
Seated machine rows:
6 x 90 x 10
60 min walk at homeLast edited by Sunnyday; 10-18-2017 at 04:16 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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10-18-2017, 04:50 PM #6842
- Join Date
- Oct 2017
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Welcome! I myself have only been on this site for a couple hours but you did answer my first and only question, it was appreciated! Hope to return the favor one day.
Sent from my iPhone using Tapatalk
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10-19-2017, 04:32 AM #6843
- Join Date
- Feb 2009
- Posts
- 11,832
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Poor little guy, he didn't know what was happening. Hope you're both okay.
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10-19-2017, 07:20 AM #6844
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10-19-2017, 09:16 AM #6845
Thanks for stopping in here, and belated welcome to the RX forums!
Glad to be a help to you. Those electronic scales are a joke, as is any bioimpedance device IMO. I was freaky lean going into my first pro-qualifier and my coach clipped me at 6.2%. I've done BodPod before so I know the coach was spot on with the actual number. The next day at the gym, I decided to see how the hand-held electronic device compared with the caliper measurement: 19%!!! Yeah, right. I had lines in my glutes and veins in my TEETH! I've found those bioimpedance devices always measure extremely high for me.
He's OK now, but still more jittery than usual. No surprise that he didn't go near the dishwasher last night.
True, it wasn't fun at all. My hip was a little sore when I went to bed that night but I didn't feel horrible until I woke up the next day. Saw my chiro for my usual visit yesterday and the adjustment helped a lot. Still very sore, though.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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10-19-2017, 02:10 PM #6846
Thursday 10/19 lower body training
Kids had a half day today, for no good reason. Had to make this short and to the point.
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 5
154 x 5 - took a vid but phone storage full UGH! Felt AWESOME, too!
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 195 x 1 - with 30 sec rests
Had to stop there to beat the bus home.
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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10-20-2017, 07:04 PM #6847
Friday 10/13 upper body training
My head was all over the place with some home stuff. Nothing catastrophic, just life. Decided to just putter.
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
143 x 3 - first 2 reps like buttah, 3rd rep like a 10-sec grind. My spotter thought it'd be nifty to let me grind out a bad rep. There's a time to grind and then there's a time not to. He didn't get that it was a ridiculous grind and I needed some help. Wow. Took the starch out of me so I stopped there.
I needed something to go right...
Close grip bench:
75 x 6
95 x 6
105 x 6 PR. Felt good but I was still wasted after that last bench set. Stopped there.
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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10-21-2017, 07:31 AM #6848
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10-23-2017, 06:41 PM #6849
Monday 10/23 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 135 x 4 - smoked these! Real happy!
Wide grip pullups
3 x BW+35 x 5
Seated Y press:
4 x 20s x 10
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Six ways:
3 x 5s x 8
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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10-24-2017, 02:44 PM #6850
comic-art-girls-wonder-woman-01.jpg
Sunnyday, always Impressive!Last edited by AlexG; 10-24-2017 at 02:48 PM.
Now there's something you don't see everyday. ~ Deep Rising (1998)
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10-24-2017, 03:05 PM #68512016 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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10-24-2017, 03:11 PM #6852
Tuesday 10/24 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
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 4 - felt really good to here so I just went with it
155 x 4
4 x 165 x 4 - volume PR! First time 4 sets at this weight! And these were SOLID!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 212 x 1 with 60 sec rests, went beautifuly, felt great. IG vid should be up by end of day
RDLs:
3 x 135 x 6
60 min walk at home
Best overall lower body day I've had in recent memory. Yay!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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10-30-2017, 11:03 AM #68532016 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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10-30-2017, 03:05 PM #6854
Monday 10/30 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
3 x 135 x 4 - would have done 4 sets but had to take a phone call. Ugh.
Wide grip pullups
3 x BW+37.5 x 5 - PR, heaviest wide grip pullups to date
Seated Y press:
2 x 20s x 10
2 x 25s x 10
Incline DB press ss chest supported DB rows:
30s x 10 ss 30s x 10 (3 rounds)
Leaning DB lateral raise:
3 x 15 x 12/side
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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10-31-2017, 04:42 PM #6855
Tuesday 10/31 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
Ab wheel ss horizontal calf machine:
15 ss 150 x 10 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 4
155 x 4
165 x 4 - solid but ripped the skin off my rear delts again so I stopped there
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 212 x 1 with 60 sec rests, went even better than last week!
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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