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Thread: Sunnyday's Training Journal
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08-19-2017, 07:22 AM #6736Now there's something you don't see everyday. ~ Deep Rising (1998)
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08-19-2017, 07:25 AM #6737
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08-19-2017, 08:07 AM #67382016 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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08-19-2017, 10:01 PM #6739
Saturday 8/19 lower body
Dynamic warmup
I needed something different today. Left the kids with hubby so I could get in my training uninterrupted. Time for some odds and ends to supplement the basics
Ab wheel ss horizontal calf machine:
3 x 15 ss 130 x 12 (3 rounds)
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
DB lying leg curl:
2 x 30 x 12
4 x 40 x 12
Squats:
2 x bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3
Rack deads:
rack set as low as it would go, plates about 4-6" off the floor.
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 220 x 1 with 30-45 sec rests
40 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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08-20-2017, 11:14 AM #67402016 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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08-21-2017, 02:27 PM #6741
Monday 8/21 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
121 x 4
4 x 127 x 4
4 x 127 x 8 with slingshot
Wide grip pullups
3 x BW+27.5 x 5
Seated Y press;
4 x 10s x 10
Incline DB press ss chest supported DB rows:
15s x 10
20s x 10
25s x 10 ss 25s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (3 rounds)
Leaning DB lateral raise:
3 x 15 x 12/side without rest between sets
40 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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08-22-2017, 02:13 PM #6742
Tuesday 8/22 lower body training
dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 10 (3 rounds)
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 4 - felt like anelephant on my back BLAH!
4 x 115 x 4
Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1
Time up in childcare
40 min walk at homeLast edited by Sunnyday; 08-22-2017 at 02:14 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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08-23-2017, 03:55 PM #6743
Wednesday 8/23 upper body training
dynamic warmup
Face pulls:
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
2 x 85 x 5
2 x 105 x 5
115 x 5
118 x 5 - felt easy so I went for it
2 x 121 x 5 - Post-injury PR for multiple paused sets of 5!! SO PLEASED!! Instagram vid coming soon
Neutral grip pullups:
3 x BW+30 x 5
Reverse grip bb rows:
3 x 135 x 8
time was up, had to return to mom status lol
40 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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08-24-2017, 11:01 AM #6744
- Join Date
- Feb 2009
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What do you do for a "dynamic warmup"?
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08-24-2017, 11:28 AM #6745
It changes day to day based on what I'm training and how I'm feeling.
But basically:
Several variations each of head nods, rocking, crawling, rolling, marching - a la Tim Anderson's "Pressing Reset"
Dynamic stretches and lacrosse ball work for hips/back/shoulders a la Chris Duffin depending on what I'm training
Hip Circle walks and bw squats if it's a lower body day
T-spine and shoulder movements a la John Rusin if it's an upper body day2016 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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08-24-2017, 05:07 PM #6746
Thursday 8/24 lower body training
I have no idea where this came from, so I'll call it nothing less than divine intervention.
First, my HRV app told me to take it easy. Then my hamstring issue (torn in high school) was flaring up. Annd my kids dragged beyond belief so we got to the gym late and lost a chunk of valuable childcare time.
So I wasn't expecting much from today's training. Just stayed open minded.
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5 - this was the best I could do last week
3 x 145 x 5 - NAILED SOLID! Not easy but moved very well. I'll take it.
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 190 x 1 - with 20-30 sec rests and moved very well. Go figure.
Wish I could've done more but time was up in childcare. Still very pleased with how things went. Vids posted for those who care to see.
40 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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08-25-2017, 10:46 AM #67472016 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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08-25-2017, 03:18 PM #6748
Friday 8/25 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 moved well
3 x 135 x 3 - Last set was rough, had planned 5x3 but stopped there
3 x 135 x 6 with SlingShot
Chins:
3 x BW+30 x 5
Close grip bench ss incline DB curl:
95 x 8 ss 20s x 8 (3 rounds)
40 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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08-26-2017, 03:36 PM #6749
Saturday 8/19 lower body
Dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 10 (4 rounds)
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:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3
Rack deads:
rack set as low as it would go, plates about 6" off the floor
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
10 x 220 x 1 with 45 sec rests
Seated leg curl ss leg extension:
50 x 12 ss 50 x 12 (6 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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08-28-2017, 04:37 PM #6750
Monday 8/28 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 moved better than expected so I went for the PR
4 x 130 x 4 - up 3# and a post-injury PR!
Wide grip pullups
4 x BW+30 x 5
Seated Y press:
4 x 10s x 10
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)
Leaning DB lateral raise:
3 x 20 x 12/side without rest between sets
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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