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  1. #6991
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Ok people. Shit just got real. I have my registration confirmation. Entered in the 52 kg class, open and 50+ divisions. 16 weeks out today!

    fa6.jpg
    Last edited by AlexG; 12-02-2017 at 07:59 AM.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  2. #6992
    OLYMPIAN Sunnyday's Avatar
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    Monday 12/4 upper body training

    dynamic warmup

    Face pulls:
    all even reps paused
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press (competition style, pause top, bottom & top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    121 x 4
    4 x 130 x 4

    Wide grip pullups
    3 x BW+35 x 5

    Seated Y press ss Smith wide grip upright rows:
    25s x 8 ss +20 x 8 (4 rounds)

    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

  3. #6993
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 12/5 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

    Ab wheel ss horizontal calf machine:
    15 ss 150 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    116 x 5
    132 x 4
    143 x 4
    4 x 149 x 4 - felt heavier than it should but moved ok

    RDLs:
    3 x 135 x 8

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 204 x 1 with 45-60 sec rests. Felt like a truck but got it done

    RDLs:
    4 x 135 x 8

    A few sets of BW walking lunges for giggles, didn’t count sets or reps

    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

  4. #6994
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 12/6 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
    5 x 121 x 5 - with 2-count pauses, got these EASY PEASY!

    Inverted rows ss stretch pushups:
    BW x 12 ss BW x 12 (4 rounds)

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 20s x 12 (3 rounds)

    Leaning DB lateral raise:
    3 x 12 x 12/side

    60 min walk at home
    Last edited by Sunnyday; 12-06-2017 at 03:36 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

  5. #6995
    OLYMPIAN CHILDOFGOD's Avatar
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    I know u'll do great in ur comp young lady
    MY LORD OF LORDS!!!

  6. #6996
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    I know u'll do great in ur comp young lady
    Thanks, COG
    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. #6997
    OLYMPIAN Sunnyday's Avatar
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    Thursday training didn’t go well. Either did Friday, usually one of my best training days.

    Thursday I had planned lower body stuff. Did my usual warmup and couldn’t get the bod to move correctly without forcing things so I did my hip circuit and called it a day. Went home and shampooed my carpets. At least I got SOMETHING accomplished! Clean carpets lasted 6 hours before the puppy left her mark. :-/

    Today’s training was not good. Got my warmup done and started squatting the empty bar. Moved to 95 lbs and got just 2 reps before the discomfort got unbearable. Racked it, moved on to RDLs. Did a few sets with the empty bar then moved on to sumo deads. Pulled 135 and it was ROUGH, felt like I was pulling a truck. Hip pain started up after I set the bar back down and it took the starch out of me. Decided I was done for the day. Ugh.

    I have no choice but to take tomorrow off as well, my kiddos have a swim meet an hour away. Annnd the forecast calls for 1-3” of snow during our drive. Nothing I can do but just drive through it.

    Hopefully I’ll be motivated to train on Sunday afternoon and my body will behave.
    Last edited by Sunnyday; 12-08-2017 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

  8. #6998
    OLYMPIAN CHILDOFGOD's Avatar
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    wow, ur day sound very busy and crazy. glad u got through it, Mrs. Sunny
    MY LORD OF LORDS!!!

  9. #6999
    OLYMPIAN Sunnyday's Avatar
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    Monday 12/10 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

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    116 x 5
    132 x 3
    143 x 3
    154 x 3
    3 x 160 x 3 - meh. Still feels heavier than it should.

    RDLs:
    3 x 135 x 8

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    3 x 215 x 1 with 60-90 sec rests. Had planned 6-8 singles but the 4th wouldn’t budge. Felt like a truck. Tried dropping the weight to 185 but it was stick to the floor. :-(

    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

  10. #7000
    Moderator hifrommike65's Avatar
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    Et Tu, Brute Strength--that is clever. Best of luck.

  11. #7001
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Et Tu, Brute Strength--that is clever. Best of luck.

    Thanks, Mike. I’ll need all the luck I can get. Training has taken a nosedive lately. :-/
    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. #7002
    Moderator hifrommike65's Avatar
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    Summer or winter, high or low, good or bad--we stay on the path.

  13. #7003
    FREAK cook's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, Mike. I’ll need all the luck I can get. Training has taken a nosedive lately. :-/
    If you train long enough you gonna hit times like this.I usually tell myself I am going to just hit some maintenace workouts.I get in there and get warmed up then the adrenalin gets going annd sometimes these maintenance workouts turn into great training days.

  14. #7004
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Summer or winter, high or low, good or bad--we stay on the path.
    Quote Originally Posted by cook View Post
    If you train long enough you gonna hit times like this.I usually tell myself I am going to just hit some maintenace workouts.I get in there and get warmed up then the adrenalin gets going annd sometimes these maintenance workouts turn into great training days.
    Thanks for the encouragement, guys. I really appreciate it. This morning I saw a post by a top female powerlifter saying the same. I know I needed to hear it multiple times. Also had to remind myself there are people in wheelchairs who would do anything just to get up and get under the empty bar. Counting my blessings.

    Off to the gym I go. Hard training or maintenance, I’m putting in time and getting some movement. Let’s just see how this goes and I’ll be thankful for whatever this training session brings.
    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

  15. #7005
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 12/13 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

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    116 x 5
    132 x 4
    138 x 4
    3 x 143 x 4 - not horrible, but not that great either

    RDLs:
    3 x 135 x 8

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 with 45 sec rests. I’ll take it

    Bunch of BW walking lunges. Didn’t count sets or reps. Goal is more to concentrate on stabilizing the pelvis during the movement. Eventually I’ll start tracking sets and reps.

    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

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