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Thread: Sunnyday's Training Journal
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12-23-2017, 05:25 AM #6931
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12-24-2017, 02:33 AM #6932
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Sunny, you da best! See ya next year!
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12-24-2017, 08:41 AM #69332016 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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12-24-2017, 07:13 PM #6934
Merry Christmas and will see you next week.
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12-25-2017, 07:49 AM #69352016 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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12-25-2017, 08:35 AM #6936
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12-26-2017, 09:59 AM #69372016 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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12-26-2017, 01:59 PM #69382016 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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12-28-2017, 11:03 PM #6939
Once again, I am behind here. Time to play catch up.
Friday 12/22 upper body training
dynamic warmup
Face pulls:
30 x 12
40 x 12
3 x 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
127 x 3
138 x 3
3 x 143 x 3 - YESSSS! This weight was giving me trouble and while it still felt very heaviy it moved smoothly.
3 x 143 x 6 - put on my SlingShot and added some extra volume so I get more experience under this weight
Wide grip pullups:
4 x BW+25 x 5 - added another set from last week
Seated Y press ss Smith wide grip upright rows:
25s x 8 ss +50 x 8
Leaning DB lateral raise:
3 x 20 x 12/side
60 min walk at homeLast edited by Sunnyday; 12-28-2017 at 11:31 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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12-28-2017, 11:11 PM #6940
Saturday 12/23 lower body training
Lower body has been giving me issues lately. Lifting something is better than not training at all they tell me. Mmmmmk.
Dynamic warmup - I’ve changed this up but not enough time these days to write up the changes and share them here. I’ll be forced to skip training on NYD so I’m expecting to have the time to share the changes
Bulgarians:
3 x BW x 10/side - hurts on bad days but I think this is helping as a squat warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 3
145 x 3
3 x 155 x 3 - moved like molasses but got it done. Ouch.
Rack pulls cuz pulling from the floor after painful squats is never good
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
6 x 245 x 1 with 60-90 sec between pulls
RDLs:
3 x 135 x 8
That was all I had time for. Better than not at all.
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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12-28-2017, 11:20 PM #6941
Tuesday 12/26 lower body training
Dynamic warmup - still fine tuning the changes but the changes are working and I’m getting some improvement in internal rotation of the left femur, which is FANTASTIC!
Bulgarians:
3 x BW x 10/side - these were less painful but still ouchy
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
4 x 145 x 4 - still ouchy on the walkout and moving like molasses blah!!
Did some walkouts with 155, 165
Did some heavy holds just standing up the weight in the rack at 175 and 180
Sumo deads:
I was hurting at this point so I kept it light
135 x 1
155 x 1
175 x 1
8 x 190 x 1 with 60 sec rests
RDLs:
3 x 135 x 8
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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12-28-2017, 11:29 PM #6942
Wednesday 12/27 upper body training
Dynamic warmup - at this point in the week I am feeling a ton better and the switch of warmup stuff definitely has helped! Yessss!
Face pulls:
30 x 12
40 x 12
3 x 50 x 12 pausing the even reps
Bench press (competition style, pause top/bottom/top repeat):
bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 5 - this went up like BUTTAH so training plan out the window and go for PR
3 x 130 x 5 - EFFING RIGHT!!!!! My heaviest paused 5s to date and with the exception of the very last rep on the last set, they all went up perfectly! The last rep was a grind so I decided to stop there and not risk grinding more reps. Soooooo happy with this rep PR!
Neutral grip pullups:
3 x BW+35 x 5
Reverse grip bb rows:
3 x 135 x 8
Ran out of time and had to stop there. Still pleased as punch with the bench PR!
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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12-28-2017, 11:37 PM #6943
Thursday 12/28 lower body training
Dynamic warmup
Squats and deads training has been iffy these days but today both lifts went extremely well
Bulgarians:
3 x BW x 10/side - getting less painful as I keep working at them
Threw in some extra hip airplanes just before hitting squats and I think they helped
Squats:
bar x 5
75 x 5
95 x 5
116 x 5
3 x 138 x 5 - pleased as punch by how this moved, and pain free! Would have done 2 more sets but I was expecting out of town company later in the day so I had to keep moving along
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 193 x 1 - with 30 sec rests. If I had the time, I would have done 10 pulls. But I’ll take 6 for now and be happy I could pull this weight at this time interval without pain. Yuh.
Skipped the walk at home due to the visitors.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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12-29-2017, 01:41 AM #6944
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
You are really in training, Sunnyday! Sounds good!
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12-29-2017, 08:08 AM #69452016 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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