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  1. #7471
    OLYMPIAN Sunnyday's Avatar
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    Friday 7/20 upper body training

    My time was limited with the kids in tow. But this time I changed things around because I really want to re-incorporate direct arm training.

    Dynamic warmup

    Face pulls: -even reps paused
    30 x 12
    40 x 12
    3 x 50 x 12

    Straight arm pulldowns:
    3 x 50 x 12

    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
    116 x 5
    127 x 3
    138 x 3
    3 x 149 x 3 - dropped from 151.5 so I could work more on technique and longer pauses
    Had planned SlingShot work at 165-171 but skipped it to get in some extra arm work

    Neutral grip pullups:
    3 x BW+40 x 5

    Dips:
    3 x BW x 12

    Incline DB curl:
    3 x 15s x 10 with minimal rest between sets

    Time was up, had to get the kids.
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #7472
    OLYMPIAN Sunnyday's Avatar
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    Sunday 7/22 lower body training

    Kids had their champinship swim meet on Saturday so I moved my training to Sunday. That’s the end of summer swimming so after today my heavy squats/deads day can finally move back to Saturdays!

    Dynamic warmup

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    149 x 3
    3 x 160 x 3 - Staying here

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    6 x 208 x 1 - with a little over 60 sec between pulls. A little pain but not horrible

    That was it. Had to head back to the family and playing supermom.
    Last edited by Sunnyday; 07-22-2018 at 07:17 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7473
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    I am on vacation in the south. Missed the training. Unfortunately there is no way to fully exercise

  4. #7474
    OLYMPIAN Sunnyday's Avatar
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    Hey people. Been crazy over here. In addition to the usual family circus...

    1. Hubby has another possible job opportunity in North Carolina and I’m scrambling to get the house ready to list, just in case we have to move quickly- schools are starting in a couple of weeks yikes!!
    2. A couple days ago my 9-yo daughter had what appeared to be an abcessed tooth, emergency trip to the dentist. Turned out to just be an ulcer and she’ll be fine
    3. Just moments ago as I was STARTING my training, the same 9-yo took a tumble on the pool deck and chipped her front tooth. I’ll be taking her for yet ANOTHER emergency dentist visit in an hour.

    SO MUCH FOR TRAINING FOR MY MEET!!!! GRRRRRR
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7475
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    Welcome, sunny! ^_^

  6. #7476
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    How is your daughter?! I hope the chip can be repaired quickly and expertly!

    Congratulations on the job opportunity! And I hope things turn out for the very best there, too.
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    Contact [email protected] to be interviewed or to advertise!

  7. #7477
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    SO MUCH FOR TRAINING FOR MY MEET!!!! GRRRRRR
    Look out - Sunnyday's SHE-HULK-ing out!


    b2a19781dab3ae0066abfd2a5e2e23d2.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  8. #7478
    OLYMPIAN Sunnyday's Avatar
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    My people, it’s about to get real. I’m on my way to train at Exile Fitness in Rosedale, MD. For those of you who don’t know, that’s Kevin Levrone’s gym. It’s gooooo time!!
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7479
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    My people, it’s about to get real. I’m on my way to train at Exile Fitness in Rosedale, MD. For those of you who don’t know, that’s Kevin Levrone’s gym. It’s gooooo time!!
    have fun and please don't train to hard
    MY LORD OF LORDS!!!

  10. #7480
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    Let us know what happens there.

  11. #7481
    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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  12. #7482
    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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  13. #7483
    OLYMPIAN CHILDOFGOD's Avatar
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    cool and glad u had fun with ur family at the park, and glad u're back in the gym hittin' it hard
    MY LORD OF LORDS!!!

  14. #7484
    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)

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