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  1. #6721
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Hey Mama!

    Keep up the good work.
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  2. #6722
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Sandpig View Post
    Hey Mama!

    Keep up the good work.
    Hiya Sandpiggy! Thanks for stopping by!
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  3. #6723
    OLYMPIAN Sunnyday's Avatar
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    Friday 7/7 upper body training

    My HRV app gave me a "take it easy today" reading so I told it to go fly a kite LOL

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 3
    115 x 3
    122 x 3
    4 x 128 x 3 - paused 5x3 NEVER felt soooooo good! Took only half the rest periods I allow myself. All good signs to add weight next week!

    Running short on time, so I skipped chins. I do pullup variations 3x/week so skipping one day won't ruin me (I hope LOL)

    Rope pressdown ss rope hammer curl:
    60 x 10 ss 60 x 10 (3 rounds)

    Dips ss standing bb curls:
    BW x 12 ss 40 x 10 (3 rounds)

    Had to skip my last superset cuz out of time with childcare.

    Having some major construction done around our pool so the walk has to wait until tomorrow

    image.jpg

    image.jpg
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  4. #6724
    OLYMPIAN Sunnyday's Avatar
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  5. #6725
    OLYMPIAN Sunnyday's Avatar
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    Saturday 7/8 lower body training

    Kids had a swim meet on Saturday so that means my Saturday training gets pushed to Sunday.

    Dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 3
    5 x 154 x 3 - added 1 set from last week. Hard but not horribly hard. Planning to add weight next week.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    10 x 205 x 1 - with 55-65 sec between pulls, and 2 more singles over last week.

    30 min walk
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  6. #6726
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/10 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 4
    115 x 4
    4 x 120 x 4 - like buttah!

    stopped there and transferred kids from the pool area to childcare.

    Wide grip pullups
    4 x BW+22.5 x 5 - added another set from last week

    Incline DB press ss chest supported DB rows:
    30 x 10 ss 30 x 10 (3 rounds)

    Front DB raise ss Reverse DB fly

    Standing DB lateral raise (partial reps):
    15s x 12 ss 15s x 20 (3 rounds)

    30 min walk
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  7. #6727
    TEAM ITHXU CHILDOFGOD's Avatar
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    great job, young lady
    MY LORD OF LORDS!!!

  8. #6728
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady
    Thanks for the encouragement, COG.
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  9. #6729
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 7/11 just some squats n deads

    dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 4
    3 x 144 x 4
    1 x 144 x 8 - AMRAP Vid posted on IG if anyone cares

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 192 x 1 - with 45 sec between pulls. Still feeling easy-peasy. Looking forward to adding weight next week

    Unilateral standing calves:
    5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets

    30 min walk
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  10. #6730
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 7/12 upper body training

    dynamic warmup

    Banded face pulls:
    4 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
    3 x 112 x 5 - felt too easy. Had to do something more than the planned stuff so...
    1 x 115 x 5 - smoked this set, vid on IG for those interested (at 112 and 115), was I ever stoked!
    Heaviest I've gone for paused 5s since the shoulder impingement issues began, and my videographer even said I probably have another 10# in me for paused 5s. Yeah! Well 125 is my all-time best for legit 2-count paused 5s and I'm in no hurry to get there. Slow and steady progress is better than pushing too heavy too soon

    Neutral grip pullups:
    4 x BW+22.5 x 5 - up another set from last week

    Reverse grip bb rows:
    4 x 135 x 8

    Meadows rows:
    4 x 50 x 8/side

    Reverse DB flyes, overhand grip:
    3 x 15s x 12

    30 min walk
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #6731
    TEAM ITHXU CHILDOFGOD's Avatar
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    lookin' at ur workout, makes me ready to hit the gym this saturday, yea!. again, keep up the great work young lady
    MY LORD OF LORDS!!!

  12. #6732
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    lookin' at ur workout, makes me ready to hit the gym this saturday, yea!. again, keep up the great work young lady
    Thanks, COG. I'll be hitting the gym on Sunday because of the kids' swim meet that runs from 6:30 am until the afternoon. Just this weekend and next until summer swim season ends, and then I get my Saturdays and Sundays back the way I like them.

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  13. #6733
    OLYMPIAN Sunnyday's Avatar
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    Thursday 7/13 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    3 x 135 x 5 - dropped another set, getting ready for heavy triples on Sunday

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 180 x 1 - with 30 sec between pulls. So easy peasy it was disappointing LOL. Had to preach to myself to hold back so I'll be ready to go up in weight on Sunday.

    Ran out of time with the childcare police, had to stop there.

    30 min walk around the pool at home
    Last edited by Sunnyday; 07-13-2017 at 03:43 PM.
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  14. #6734
    OLYMPIAN Sunnyday's Avatar
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    Some stuff went down in the gym today and it's a bummer on many levels. I wouldn't be surprised if David4ts comes in here to comment on it.

    A young gym friend who is a total savage of a lifter gets called out frequently for making too much noise. He really does bring it on himself. We still love him because when he's lifting he really brings it like no one else. It's very inspiring when he's there and I've joked with David4ts that my lifts go up 10-15 lbs every time that young savage walks in the gym.

    Earlier this week, the management spoke to him very firmly about delibrately slamming the weights (it's true, he has, to include a daily ceremonial "gravity check" where he drops a plate on the floor from shoulder height on purpose). So you can just smell what's brewing. The management has really tried to give this kid the benefit of the doubt, but today he pushed it too far.

    He was training back and when I walked in he asked to borrow my lucky straps (these PINK straps are custom, double thick canvas and felt lined so they don't dig, and REALLY nice - so the guys borrow them from me all the time). So he starts deadlifting and works up to 405x5. He asks me to video him on his last set. WELL, he's making an excess amount of noise and while it's hard for a 170-lb kid to set 405 down quietly, he's bouncing it off the floor so much that I'm bouncing off the floor while taking the vid. On the 5th rep, he purposely drops the weight from hip height - completely uncalled for because it's not like his grip went while wearing these straps - and as we all expected, management comes over and escorts him into the office.

    He was in there for about 10 minutes, so we all knew it wasn't going to be good. And we all knew whatever was happening he had brought it on himself.

    The verdict: they told him he can still keep his membership AND train there, but has been banned from deadlifting. I thought it was really generous, considering they could have revoked his membership and escorted him to the door.

    What came as a surprise is what happened next. He comes over to me and David4ts and proceeds to tell us what happened. Says he'll be leaving anyway and finding another gym...ANNNND that during the scolding he tried to throw me and David4ts under the bus by bringing up our names as people who also "slam" weights. I took it as a slap in the face. I'm a loyal friend and if I get called out for something, I still stick up for my friends through thick and thin. So as bummed as I am that we're losing a savage lifter, I'll say good riddance. Hopefully with time he'll mature and realize it's more important to accept your own punishment and not drag others down with you.
    Last edited by Sunnyday; 07-13-2017 at 04:10 PM.
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  15. #6735
    OLYMPIAN Sunnyday's Avatar
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    Lookie what arrived today! Like Christmas in July!


    image.jpg


    So excited to take this cooler for a test drive to the swim meet on Saturday!
    2016 RX Member of the Year & March 2015 Member of the Month
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