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Thread: Sunnyday's Training Journal
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10-02-2017, 03:17 PM #6811
Monday 10/2 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
2 x 135 x 4 -PR for 4s
1 x 132 x 4
Wide grip pullups
3 x BW+35 x 5 - PR
Seated Y press:
2 x 15s x 10
2 x 20s x 8 - PR
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Leaning DB lateral raise:
4 x 15 x 12/side
60 min walk at homeLast edited by Sunnyday; 10-02-2017 at 03:18 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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10-03-2017, 03:39 PM #6812
]Tuesday 10/3 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
felt like a truck on my back, just like last week. Ugh.
Front squats:
1 x bar x 6
back and hip pain, stopped.
RDLs (to try to relieve sacral pain):
4 x 135 x 8 - worked, pain gone. Whew!
Decided to TRY to deadlift from the floor annnd...
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1 with 60 sec rests, went beautifuly, felt like it should. vids posted on IG. Go figure
60 min walk at homeLast edited by Sunnyday; 10-03-2017 at 03:40 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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10-04-2017, 01:08 PM #68132016 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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10-04-2017, 02:54 PM #6814
Wednesday 10/4 upper body training
dynamic warmup
Face pulls:
30 x 12
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
2 x 124 x 5
3 x 127 x 5 - Hump Day PR! My heaviest 5s EVER!! Didn't hesitate to post the vid on IG LOL
Neutral grip pullups:
3 x BW+35 x 5
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 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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10-04-2017, 03:02 PM #6815
Hey congrats on that bench pr
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10-04-2017, 04:01 PM #68162016 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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10-05-2017, 04:04 PM #6817
Thursday 10/5 lower body training
Dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
3 x 132 x 5 - felt meh. But I'll take it considering I couldn't get above 95 lbs on Monday.
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 193 x 1 - with 30 sec rests. At least this lift is right where it needs to be.
Vids of both lifts (first & last sets) posted on IG for anyone who cares to see.
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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10-06-2017, 04:06 PM #6818
Friday 10/6 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 143 x 3 - the very last of my post-injury PRs cuz this matched my heaviest-ever triples! Woot! IG vid posted of the first rep cuz my phone died lol
Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (4 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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10-07-2017, 05:27 PM #6819
Saturday 10/7 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 felt awful
Seated leg curl ss leg extension ss horizontal calf machine:
50 x 10 ss 50 x 10 ss 130 x 12 (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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10-08-2017, 02:16 AM #6820
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
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10-08-2017, 06:48 AM #68212016 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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10-08-2017, 11:44 AM #68222016 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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10-10-2017, 03:20 PM #6823
Tuesday 10/10 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 - felt pretty good so I went up
145 x 4 - hmmmm, still felt good
154 x 4 - moved well, and this is where I had left off before things went south, so ok
154 x 5 - I miscounted reps and matched my best-ever set of 5. Go figure
then my chiro challenged me to go up, game on
165 x 4 - PR for 4, my heavest set of 4 EVER!!! Of course there's an IG vid
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1 - moved ok but I ran out of time and needed to do some errands
still super happy with how today's training went!
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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10-11-2017, 03:18 PM #6824
Wednesday 10/11 upper body training
dynamic warmup
Face pulls:
30 x 12
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
116 x 5
3 x 127 x 5
Wide grip pullups:
3 x BW+35 x 5
Seated machine rows:
4 x 90 x 10
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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10-12-2017, 05:00 PM #6825
Thursday 10/11 lower body training
Dynamic warmup
DB lying leg curl:
15 x 12
20 x 12
4 x 25 x 12
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 5
4 x 154 x 5 - still in disbelief these went so well, vid posted on IG
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 198 x 1 - with 30 sec rests - vid 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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