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Thread: Sunnyday's Training Journal
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05-30-2018, 08:21 PM #7246
Tuesday 5/29
Well I had PLANNED squats and deadlifts and some leg hypertrophy but my hip had other ideas. My doc thinks it’s bursitis so I went into the gym and just did some doc-prescribed mobility work, then puttered around the gym spotting people and called it a day. Went home and shampooed my carpets lol.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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05-30-2018, 08:28 PM #7247
Wednesday 5/30 upper body training
Hip behaved better this morning as I was getting the kids ready for school so I took a chance and went to the gym
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
75 x 5
100 x 5
116 x 5
127 x 5
5 x 135 x 5 - not my heaviest 5s ever but I believe my heaviest 5x5. Went super smooth, too!
Reverse grip bb rows:
3 x 135 x 8
Meadows rows:
3 x +40 x 8/side
Inverted rows:
3 x BW x 12
Seated neutral grip rows:
3 x 90 x 8
Decline DB pullovers:
3 x 55 x 8
20 min walk at home, which I did with a cane - NOT because I needed it but just as a precaution and to take it ultra-easy.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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05-31-2018, 01:22 PM #7248
ALEX ROSS Wonder Woman Rare Production Art 333637950_o.jpg
Inconceviable?
~ not for our Sunnyday!Now there's something you don't see everyday. ~ Deep Rising (1998)
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05-31-2018, 04:36 PM #72492016 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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05-31-2018, 04:38 PM #72502016 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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06-10-2018, 10:17 PM #7251
Wow!! Has it really been THAT long since I last posted in this journal?! I’m still training, just life got in the way.
Some updates...
Upper body training has been very solid since I last posted about it
Friday 6/8 upper body training
Dynamic warmup
Face pulls: -even reps paused
30 x 12
40 x 12
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
149 x 3
3 x 151.5 x 3 - was hoping for 5 x 3 but the third rep kept getting slower set after set, decided not to grind and risk getting injured
3 x 165 x 3 - with SlingShot, vid looked sloppy so I posted it on IG to embarrass myself into working harder LOL
Neutral grip pullups:
3 x BW+40 x 5
Ran out of time
20 min walk at home
Had to postpone my usual Saturday training to Sunday because one of my kiddos needed to go to a birthday party
Sunday 6/10 lower body training
Dynamic warmup
Skipped Bulgarians and I think it helped my squat session, go figure
Squats:
bar x 1 x 10-second descent immediately followed by 10 regular speed reps
95 x 5
95 x 5
116 x 5 - this set felt ridiculously good and balanced for me
138 x 3 - same with this set
149 x 3 - moved nice, kept going up
3 x 160 x 3 - really pleased with how these sets/reps felt and moved! This was my opener at my meet in March and 11 lbs below my best-ever triples. After more than a week off from heavy squatting to nurse a case of hip bursitis, I’ll take it! These sets and reps AND the walkout/walkin were absolutely pain free! That is VERY rare for me!
Vid on IG if anyone cares to see. Buried these, left no doubt I can squat below parallel LOL
So I was running behind because I had an appointment across town but I really just wanted to get in a few pulls to see how they’d feel and I am SOOOOOO glad I did!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1 - when this felt like 135 I knew it was gonna be a fun sesh!
215 x 1 - hadn’t taken a 20-lb jump here in quite a while, felt like cake!
226 x 1 - MMMMK so this was supposed to be my working weight but eff it!!
232 x 1 HELL YESSSS! This was my second attempt at my meet in March and just 5 lbs below my heaviest pulls ever and TBH it felt like a warmup weight! I really was running hella late so I stopped there but I could have easily pulled this for 10 singles at 60-90 sec intervals which was my planned time interval with 226! I’ll take it!
Vid of the 232 pull on my IG. Tell me that didn’t look like I had another 20 lbs in me! Sure felt that way!
Drove across town through the pouring rain mega late for my haircut appointment, apologized up and down cuz I’m never late and all was forgiven. Totally worth it even if no forgiveness cuz I deadlifted my 95% and it felt like 80%!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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06-11-2018, 04:46 AM #7252
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06-11-2018, 06:37 AM #72532016 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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06-11-2018, 03:00 PM #7254
Monday 6/11 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
75 x 5
100 x 5
116 x 5
127 x 4
138 x 4
3 x 143 x 4 - moved kinda slow and felt a little heavier than usual so I stopped at 3 sets instead of my planned 4
Floor press:
3 x 40s x 8 - dropped these down in weight and up in reps considering how 143 felt on bench
Wide grip pullups:
3 x BW+30 x 5
seated Y press:
3 x 25s x 6
Incline DB press:
3 x 35s x 8
reverse DB fly:
3 x 15s x 12
Six ways:
3 x 5s x 8 plus added 20 partials at the end of set 3
Blew off cardio cuz it’s cold and raining2016 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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06-12-2018, 03:07 PM #7255
Tuesday 6/12 lower body training
Not a bad training sesh
Dynamic warmup
Bulgarians:
3 x BW x 10
Front squats:
bar x 5
65 x 5
85 x 5
4 x 105 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 209 x 1 - with about 45 sec rests, went very well!
RDLs:
3 x 135 x 8
Walking lunges:
3 x 25s x 8/leg
Abs n calves n hams n quads giant set:
3 rounds, no rest between exercises or sets
Ab wheel x 15
Seated leg curl 50 x 12
Leg extension 50 x 12
Horizontal calf machine 130 x 12
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
20 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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06-13-2018, 11:47 AM #72562016 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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06-13-2018, 04:30 PM #7257
Wednesday 6/13 upper body training
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
75 x 5
100 x 5
116 x 5
127 x 5
3 x 132 x 5 - dropped the weight down a few pounds and hit some longer pauses
Reverse grip bb rows:
3 x 135 x 8
Meadows rows:
3 x +40 x 8/side
Inverted rows:
3 x BW x 12
Seated neutral grip rows:
3 x 110 x 8
Decline DB pullovers:
3 x 55 x 8
20 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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06-17-2018, 11:35 AM #72582016 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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06-18-2018, 07:33 AM #7259
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06-18-2018, 08:43 AM #72602016 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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