Results 7,141 to 7,155 of 7743
Thread: Sunnyday's Training Journal
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04-13-2018, 02:02 AM #7141
- Join Date
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- 11,832
- Rep Power
- 2146989
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04-13-2018, 06:42 AM #71422016 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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04-13-2018, 05:20 PM #7143
Friday 4/-3 upper body training
Dynamic warmup
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
121 x 3
132 x 3
4 x 138 x 3 - added an extra set from last week
Neutral grip pullups:
3 x BW+35 x 5
Dips:
3 x BW x 12
Reverse grip bb rows:
3 x 135 x 82016 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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04-14-2018, 07:45 PM #7144
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Great progress on chest work.
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04-14-2018, 08:22 PM #71452016 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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04-14-2018, 08:33 PM #7146
Saturday 4/14 lower body training
Gorgeous day and my 17-y.o. was visiting this weekend. She’s headed to college in the fall so I did the bare minimum to maximize the time with her while we still have her.
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 5
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
3 x 154 x 3 - very pleasantly surprised at how well these moved AND pain free.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 210 x 1 - up 5# and felt even better than last week! This is what I want my 80% to feel like so I’m planning on holding the weight here and increase sets over the next 4 weeks.
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 calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottomLast edited by Sunnyday; 04-14-2018 at 08:34 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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04-16-2018, 11:21 AM #7147
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04-16-2018, 05:03 PM #71482016 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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04-16-2018, 05:11 PM #7149
Monday 4/16 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
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
Front squats:
bar x 10
65 x 6
85 x 6
105 x 6
4 x 116 x 4 - my heaviest front squats everrrr
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
7 x 198 x 1 - with about 45 sec between pulls. Felt more like 155 which was great.
Squat n deadlift vids posted on IG if anyone cares to see
RDLs:
3 x 135 x 8
Legs n abs circuit (3 rounds):
Ab wheel rollout x 15
Seated leg curl 50 x 12
Leg extension 50 x 12
Horizontal calf machine 130 x 12
20 min walk at homeLast edited by Sunnyday; 04-16-2018 at 05:13 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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04-17-2018, 03:09 PM #7150
Tuesday 4/17 upper body training
dynamic warmup
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
121 x 4
4 x 132 x 4
Floor press:
30s x 10
35s x 8
40s x 8
40s x 8
45s x 6
Wide grip pullups:
3 x BW+25 x 5
seated Y press:
3 x 25s x 6
Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (3 rounds)
leaning DB lateral raise:
3 x 20 x 12/side
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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04-18-2018, 02:35 PM #7151
Wednesday 4/18 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 5
95 x 5
95 x 5
116 x 5
5 x 138 x 3 - moved surprisingly well and pain free. I might hold it here a couple weeks then move up. Or I might get bold and move up next week. Playing it by ear.
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 185 x 1 - these were addictingly fun! Planning to hold these here for a bit then move up.
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 calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom2016 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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04-19-2018, 12:26 PM #71522016 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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04-19-2018, 03:55 PM #7153
Thursday 4/19 upper body training
dynamic warmup
Face pulls, all even reps paused:
40 x 12
50 x 12
60 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
75 x 5
100 x 5
116 x 5
6 x 121 x 5 - feeling easy peasy and ready to move up. Vid posted on IG if anybody cares
Meadows rows:
3 x +30 x 8/side
Reverse grip bb row:
3 x 135 x 8
Decline DB pullovers:
3 x 55 x 8Last edited by Sunnyday; 04-19-2018 at 03:56 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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04-20-2018, 04:19 PM #7154
Friday 4/20 lower body training
Kids had an early dismissal. Squats went well, deads did not. Such is life. Blah.
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 5
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
3 x 160 x 3 - I fully expected these to suck. Oh me of little faith! These moved sooooo well well AND pain free. Praying this trend continues. Vid posted on IG for those who care to see
Sumo deads:
135 x 1
155 x 1
Don’t know what happened between squats and the start of deads, but my hip started acting up badly. Pain every time I tried to put all my weight on my left foot in order to set the right plus at lockout. After the pain got worse on the second pull I decided to stop.
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 calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottomLast edited by Sunnyday; 04-20-2018 at 04:20 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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04-20-2018, 08:04 PM #7155
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
If you experience pain, please stop. You don't want to spend your final days in a wheel chair in intense pain, as some powerlifters have.
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