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  1. #6856
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 11/1 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
    4 x 127 x 5

    Neutral grip pullups:
    3 x BW+37.5 x 5 - PR

    Reverse grip bb rows:
    4 x 115 x 10

    Straight arm pulldowns:
    3 x 60 x 12

    60 min walk at home
    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. #6857
    OLYMPIAN Sunnyday's Avatar
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    Thursday 11/2 skipped my planned training. HRV app was at an all time low of 7.1. I went to the gym anyway but wasn’t feeling up to training heavy. Decided to postpone my squats & deads to Friday. Buuuut....


    Friday 11/3 lower body

    Didn’t go as planned. HRV app still reading low. Many times I’ll ignore the number and train hard anyway if I’m feelilng up for it. But the more I moved, the more I was hurting. Did what I could and called it a day.

    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

    Standing ab wheel:
    3 x 1 for the first time woo! Killed my anterior hip though, so I only did a few singles. :-/

    Ab wheel ss horizontal calf machine:
    15 ss 150 x 10 (4 rounds)

    Skipped squats n deads cuz OW!

    Pistol squats:
    3 x 10 right leg
    1 x 1 left leg and YYYYEEEEOOOOOUUUUCCCCHHHH! Stopped after 1 rep

    Seated leg curl ss leg extension:
    50 x 10 ss 50 x 10 (10 rounds without stopping between sets)

    60 min walk at home

    Got an appointment with the chiro tonight. I have a surprise family field trip planned for tomorrow and I don’t want to let my kids down.
    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. #6858
    OLYMPIAN Sunnyday's Avatar
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    Monday 11/6 upper body training

    dynamic warmup

    Face pulls:
    even reps paused with a 1-sec squeeze
    40 x 12
    50 x 12
    4 x 60 x 12

    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
    4 x 135 x 4 - surprised these went so well after taking several days off from lifing

    Wide grip pullups
    4 x BW+37.5 x 5

    Seated Y press:
    4 x 25s x 10

    Incline DB press ss chest supported DB rows:
    30s x 10 ss 30s x 10 (4 rounds)

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (4 rounds)

    60 min walk at home
    Last edited by Sunnyday; 11-06-2017 at 04:10 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

  4. #6859
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post

    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
    4 x 135 x 4 - surprised these went so well after taking several days off from lifing

    Sometimes a body needs rest. I know mine does.

    Excellent work young lady

  5. #6860
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Sometimes a body needs rest. I know mine does.

    Excellent work young lady
    Quote Originally Posted by CHILDOFGOD View Post
    keep up the great work, young lady

    Thank you both!

    My bod usually does not do well with consecutive days off. Joints stiffen up and takes several workouts to get them moving again.
    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. #6861
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 11/7 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 - made it this far and the hip was just uncooperative going below parallel OW!

    Tried front squats, did a whopping 3 reps with the empty bar. Hip still giving me the finger.

    RDLs:
    4 x 115 x 8 and hip loosened up some. Decided to try deads

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 215 x 1 with 60 sec between singles CRUSHED THESE EASY PEASY!!! Post-injury PR btw. Up 3 lbs from the last month. Cool!!!!!!

    60 min walk at home
    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. #6862
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 11/8 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 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 with longer pauses

    Neutral grip pullups:
    3 x BW+37.5 x 5

    Reverse grip bb rows:
    3 x 135 x 8

    Inverted rows:
    3 x BW x 12

    Straight arm pulldowns:
    3 x 60 x 12

    60 min walk at home
    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. #6863
    OLYMPIAN Sunnyday's Avatar
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    Been sparse on updates lately because of this little darling dropping into our lives on Thursday evening...

    (But no matter how hard I try the photos won’t upload grrrr )

    female standard poodle, 12 weeks old. More about her, the fam, and training. But for now I need to go to tge gym and move a loaded barbell.
    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

  9. #6864
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    (But no matter how hard I try the photos won’t upload grrrr )


    ROBB PHIPPS Pin-Up SHE HULK 275784093_o.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  10. #6865
    OLYMPIAN Sunnyday's Avatar
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    Monday 11/13 upper body training

    One week out from meeting Ed Coan and Stan Efferding!

    dynamic warmup

    Face pulls:
    even reps paused with a 1-sec squeeze
    40 x 12
    50 x 12
    4 x 60 x 12

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 5
    125 x 3
    135 x 3
    3 x 143 x 3 - got ‘er done but didn’t go as well as I had hoped

    Wide grip pullups
    3 x BW+37.5 x 5

    Seated Y press:
    3 x 25s x 10

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

    60 min walk at home
    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. #6866
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Let me in on the secret...I can’t get a pic to load!
    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

  12. #6867
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Let me in on the secret...I can’t get a pic to load!
    I use Paint Shop Pro X2, but Photoshop works just as well.

    Go Advanced / Manage Attachments

    If I use the RX Forum Upload Attachment feature for *.jpg, the image cannot be any larger than 600 pixels on the longest side, whether that is the width/horizontal, or height/vertical that is the longer side. Also, it helps to recompress the image when you re-save it as a new *.jpg image. Usually I use a 50% reduction setting, which crunches it down considerably.

    Example:

    Original Image 3000 x 1950 / 1.64MB
    Resized Image 600 x 390 / 33.3KB

    That's what works for me.
    (A pain in the fundament, tho it might be)

    I've talked to Curt and Mac about it in the past, apparently when the RX forum site had a software updated a while back it did something to the upload features, cuz apparently this was not issue before.

    Hope this is of assistance.
    Last edited by AlexG; 11-13-2017 at 03:44 PM.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  13. #6868
    OLYMPIAN Sunnyday's Avatar
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    ^^doing this from my iphone. No matter how I try to load the pics I still get an error.
    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. #6869
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    ^^doing this from my iphone. No matter how I try to load the pics I still get an error.

    The pics from your iPhone are too large. I've had the same issue.

    AlexG's images are much lower resolution than the ones from your phone. His image above is only 100Kb compared to the one from your phone, is many times larger.


    Maybe Curt would change it to allow larger photos as attachments.

  15. #6870
    Administrator Mac's Avatar
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    Quote Originally Posted by AlexG View Post
    I use Paint Shop Pro X2, but Photoshop works just as well.

    Go Advanced / Manage Attachments

    If I use the RX Forum Upload Attachment feature for *.jpg, the image cannot be any larger than 600 pixels on the longest side, whether that is the width/horizontal, or height/vertical that is the longer side. Also, it helps to recompress the image when you re-save it as a new *.jpg image. Usually I use a 50% reduction setting, which crunches it down considerably.

    Example:

    Original Image 3000 x 1950 / 1.64MB
    Resized Image 600 x 390 / 33.3KB

    That's what works for me.
    (A pain in the fundament, tho it might be)

    I've talked to Curt and Mac about it in the past, apparently when the RX forum site had a software updated a while back it did something to the upload features, cuz apparently this was not issue before.

    Hope this is of assistance.

    I don't go into these settings but Curt does, and he can change them to allow larger attachments.

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