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  1. #6046
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Good luck to Marisa Inda competing at IPF raw worlds in the open 52 kg class! So excited to watch this lady lift!
    From Marisa's IG...

    We didn't have the perfect day we'd hoped for but Marisa went 132.5/90/172.5kg 292/198/379# for a 5kg/11# PR total of 395kg/870# and new American Records in the Bench Press and Total and 5th overall at IPF Worlds


    Congrats, Marisa!
    Last edited by Sunnyday; 06-24-2016 at 04:01 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

  2. #6047
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Congrats on the squat PR !!
    Thanks, Mac! The coolest part about it was my spotter said I had a LOT more in me (I knew I did). This is probably my 6RM. :-D
    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

  3. #6048
    OLYMPIAN Sunnyday's Avatar
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    Saturday 6/25 upper body

    Poolside during the kids' swim meet:
    40 seated arm circles in each direction
    25 elbow curls
    3x20 kneeling ankle squeeze
    30 supine foot rotation in each direction per foot
    30 supine point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie pushups at fast pace
    full BW squat with 30 sec hold at bottom

    Warmup at gym:
    10 frog stretches with a few reps internal rotation to each side
    10 prying pushups
    20 arm crossovers (10/side)
    20 over & back banded stretch
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 20#)

    Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    120 x 3
    130 x 3
    3 x 135 x 3 - PR!! Heaviest 2-sec paused triples to date!

    Neutral grip pullups:
    3 x BW+25 x 5 - PR! Heaviest neutral grip pullups to date!

    Inverted rows:
    3 x BW x 10

    Reverse grip bent over bb rows:
    3 x 115 x 8

    Decline DB rows:
    3 x 45 x 8

    DB Pullovers:
    3 x 45 x 8
    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

  4. #6049
    OLYMPIAN black-elephant's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Sub-junior men just finished 1st squat attempts at IPF raw worlds. I watched 18-y.o. American Joseph Pena OPEN with 317.5 kg!

    That is 700 lbs AND he made it look EASY!!

    Livestream is here...
    http://goodlift.info/live1/onlineside.html
    Thank you again for this link. I watched most of the week's competition.
    Training and diet consulting available. Send me a PM.

  5. #6050
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by black-elephant View Post
    Thank you again for this link. I watched most of the week's competition.
    You're very welcome! I watched most of it too.


    For anyone who is interested, swimming Olympic trials is going on all this week, televised LIVE on NBC.
    Yesterday my kids and I watched their former swim coach, "Coach Dan", at his first Olympic trials in the 400 m freestyle. Really cool to know someone who has made it that far in their sport.
    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

  6. #6051
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/27 lower body

    Did this poolside:
    40 seated arm circles in each direction
    25 elbow curls
    3x20 kneeling ankle squeezes
    30 supine foot circles each direction per foot
    30 supine foot point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie press-ups at fast pace
    full BW squat with 30 sec hold at bottom

    At gym warmup, after checking the kids into childcare:
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 reverse lunge to knee hug (10/side)
    20 hip airplanes (10/side)
    20 kettlebell halos (10 each direction with 20#)

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 4
    4 x 146 x 4 - PR! heaviest 4x4 to date
    ^definitely felt like 75%. Do the math and that would theoretically equate to a 1RM of 195! Noice!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 203 x 1 with 60 sec between singles

    Horizontal calf machine:
    3 x 170 x 10 - up 20# from the previous week

    Ab wheel:
    3 x 15

    Seated leg curl:
    3 x 70 x 10

    Stability ball hip thrust superset:
    BW x 10 legs straight ss BW x 10 legs bent (3 sets)

    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; 06-27-2016 at 12:32 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

  7. #6052
    OLYMPIAN Sunnyday's Avatar
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    Other girls:
    Look at these cute little sandals I just got! Definitely need to get a pedicure to show them off right.
    image.jpg



    Me:
    Check out my new deadlift shoes! Cannot wait to take them for a test drive on my next deadlift day and hit a PR, bloody shins and all! Muahahaha!
    image.jpg
    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

  8. #6053
    FREAK cook's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Other girls:
    Look at these cute little sandals I just got! Definitely need to get a pedicure to show them off right.
    image.jpg



    Me:
    Check out my new deadlift shoes! Cannot wait to take them for a test drive on my next deadlift day and hit a PR, bloody shins and all! Muahahaha!
    image.jpg
    Ahaha

  9. #6054
    OLYMPIAN black-elephant's Avatar
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    Nice shoe!
    Training and diet consulting available. Send me a PM.

  10. #6055
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by black-elephant View Post
    Nice shoe!
    Thanks! My Chucks are beyond dead and in need of replacement. Saw these on MEGA-sale at $55 marked down from $155 (and in a NORMAL color LOL!) and couldn't put them in the cart fast enough! Legit deadlifting shoe for the price of Chucks - SOLD!!

    They should be here before my heavy deadlift day at the end of the week. WOOT!!
    Last edited by Sunnyday; 06-27-2016 at 04:37 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

  11. #6056
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    image.jpg



    Me:
    Check out my new deadlift shoes! Cannot wait to take them for a test drive on my next deadlift day and hit a PR, bloody shins and all! Muahahaha!
    image.jpg

    http://moxysocks.com/tag/deadlift-socks/


    :-)

  12. #6057
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Hey mama. Glad to see you are still kicking ass.
    CutlerAthletics.com

    CutlerNutrition.com

  13. #6058
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Thanks for the link, Curt!


    Quote Originally Posted by Sandpig View Post
    Hey mama. Glad to see you are still kicking ass.
    Hey back at ya, Sandpiggy! Still kicking ass and hoping to do some damage on the platform this fall. Glad to see you're still around here.
    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

  14. #6059
    OLYMPIAN Sunnyday's Avatar
    Join Date
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    Tuesday 6/28 upper body

    Poolside during the kids' morning swim practice:
    40 seated arm circles in each direction
    25 elbow curls
    3x20 kneeling ankle squeeze
    30 supine foot rotation in each direction per foot
    30 supine point/flex per foot
    20 cat-and-camels at fast pace
    20 McKenzie pushups at fast pace
    full BW squat with 30 sec hold at bottom

    Warmup at gym:
    10 frog stretches with a few reps internal rotation to each side
    10 prying pushups
    20 arm crossovers (10/side)
    20 over & back banded stretch
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 20#)

    Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    120 x 4
    4 x 127 x 4 - bumped up another 2 lbs from last week. Heaviest 2-sec paused 4x4 to date!

    Wide grip pullups:
    3 x BW+25 x 5

    Overhead press:
    didn't have time for this last week, happy Ai had the time today!
    bar x 5
    65 x 5
    75 x 5
    3 x 85 x 5 - I believe this is a PR for reps!

    Stretch pushups:
    3 x 12

    Leaning DB lateral raise:
    3 x 25 x 10/side

    Reverse DB fly, leaning on incline bench:
    3 x 15s x 10
    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

  15. #6060
    OLYMPIAN Sunnyday's Avatar
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    Exciting things happening on Sunny's home front!

    http://forums.rxmuscle.com/showthrea...ee-Zone/page15
    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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