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  1. #7351
    OLYMPIAN Sunnyday's Avatar
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    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
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  2. #7352
    OLYMPIAN Sunnyday's Avatar
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    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 hydrant
    Last edited by Sunnyday; 08-28-2018 at 03:20 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7353
    OLYMPIAN AlexG's Avatar
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    Ah, the Mighty Sunnyday, you have returned . . .
    Attached Images Attached Images
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  4. #7354
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Ah, the Mighty Sunnyday, you have returned . . .
    Yepper. It me
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  5. #7355
    OLYMPIAN CHILDOFGOD's Avatar
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    welcome back Sunny
    MY LORD OF LORDS!!!

  6. #7356
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    welcome back Sunny
    Thanks, COG
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  7. #7357
    OLYMPIAN Sunnyday's Avatar
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    Time to dust off this journal and post up some training

    I’ll post a detailed update about my meets, life, and offseason goals soon.




    Thursday training at Exile Fitness (aka home of Kevin Levrone) now my home gym

    Lengthy warmup with a crap ton of mobility work and dynamic stretching. Worth every minute because every lift felt awesome. Side note, there is no warmup or ab area at Exile other than the dirty floor so I got some funny looks at first. This is a members-only gym btw. Now 6 months after I joined they’re all used to me doing my thing and it’s been a nice ice breaker with members asking me questions as to why I’m doing hip mobility work when it’s my bench day, etc. Freaking love this place!

    OOOOHKAAAAY, moving right along to the real work

    Face pulls (even reps paused with a 1 sec hard squeeze):
    50 x 12
    65 x 12
    3 x 80 x 12

    Straight arm pulldowns:
    3 x 80 x 12

    Bench press (on the comp bench, done competition style, all reps paused at top, bottom, and final lockout):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    110 x 5
    3 x 116 x 5 - arch was on FLEEK! Video posted on my IG page, link below in my signature

    Reverse grip bb rows:
    95 x 10
    3 x 135 x 8

    Inverted rows:
    3 x BW x 12
    Last edited by Sunnyday; 03-14-2019 at 10:02 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7358
    Administrator Mac's Avatar
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    Glad to see you're back posting again !

  9. #7359
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    she's back postin' YEA SUNNY!
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  10. #7360
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    she's back postin' YEA SUNNY!
    Yeah - what she said!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  11. #7361
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Yeah - what she said!
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7362
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Glad to see you're back posting again !
    Thanks, Mac! Nice to be back here consistently again
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  13. #7363
    OLYMPIAN Sunnyday's Avatar
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    The calm before the storm. My son’s swim championships begins in an hour.

    Well I TRIED to post some pics of the pool and my kiddo but the RX gods don’t like me
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #7364
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm sure the pics were neat to look at, sorry u couldn't post any pics
    Yeah it’s a bummer. I haven’t been able to post a pic here in at least a year if not two years.
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  15. #7365
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/18 lower body training

    so yeah, swim championships Saturday and Sunday with an hour drive and hours of sitting. I’m limping pretty badly but I’ve been through this before and it will pass if I just keep moving.

    A bazillion mobility things, too numerous to mention in detail

    Standing calves ss ab wheel:
    405 x 8 ss BW x 15 (3 rounds)
    yeah, you read that right- almost a 4x bw calf raise for reps. I’m gunning for the whole stack of 495 for reps by the summer. Even the Exile people look at me funny cuz most men won’t rep this weight. Then get out my way, I’m on a mission. Interesting to note, doing these before squats makes the weight on my back feel really light

    Glute circuit (6 exercises done as 3 supersets) with heavy band. Lit my butt on fire LOL

    Squats:
    5x5, not discussing the weight

    RDLs:
    3 x 10 with heavy band around feet/neck

    Rack pulls (cuz deads off the floor weren’t happening):
    Only enough time between singles to add weight.
    135 x 1
    155 x 1
    175 x 1
    10 x 182 x 1 with 30 sec between singles
    Plates are about 4” off the floor with this rack btw

    Leg extension:
    40 x 10
    50 x 10
    2 x 60 x 10
    60 x 10 drop 50 x 10 drop 40 x 10 drop 30 x 10 drop 20 x 10

    Lying leg curl:
    30 x 10
    40 x 10
    2 x 50 x 10
    50 x 10 drop 40 x 10 drop 30 x 10 drop 20 x 10

    Walking lunges:
    3 x BW x 8/leg

    Step ups:
    1 x BW x 100/leg
    Last edited by Sunnyday; 03-18-2019 at 08:36 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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