Results 5,866 to 5,880 of 7740
Thread: Sunnyday's Training Journal
-
04-21-2016, 02:36 PM #5866
Great to see the progress.
Training and diet consulting available. Send me a PM.
-
04-21-2016, 02:38 PM #58672016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-22-2016, 02:40 PM #5868
Friday 4/22 upper body
First thing this am:
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot
Family circus night last night followed by a sudden/unexpected dentist appointment for me (scheduled for next week but my hygienist went into labor - receptionist called last night and said either take 9 am tomorrow or the next available appt IN JUNE --seriously?!). Needless to say, I pulled this morning out of my butt to make the dentist thing happen: meal timing totally off, marching everyone around like a drill sergeant, poor dog got no morning walk, etc. I was goooooood and fired up by the time I got to the gym, ready to launch heavy objects into orbit.
Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
4 x 124 x 3 - This was a BIG DEAL! First 2 sets I wasn't confident enough but the third went BEAUTIFULLY. Bit of a grind on the last set/rep but not horribly rough. Significant because this WAS my 88% last month and today it felt more like 80%!!! :-)
BP lockouts: (new for me)
took forever and a day to set up, found out the moving benches suck for BP - too low and narrow and the seat end angles upward, near impossible to set up properly
Had no idea where to begin with weight on this so I just took a stab in the dark
95 x 8
115 x 8
135 x 8
3 x 155 x 8 - I think I had this at 1". With the way the rack is set up I can't get it higher/lower than that without a significant 6"-ish jump, and the bar just kept sliding all over the place on the safety pins when I was trying to set up, tweaked the wrists every rep, yuk. Not sure I will keep this in because the equipment in this gym sucks for powerlifting.
Neutral grip pullups:
3 x BW+17.5 x 5 - PR! Go me.
Inverted rows:
3 x BW x 10
Reverse grip bent over bb rows:
3 x 115 x 10
Decline DB rows:
3 x 40 x 8/side
Really earned my shower. Got to the locker room ANNNND...no hot water at the gym.Last edited by Sunnyday; 04-22-2016 at 02:41 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
-
04-22-2016, 03:08 PM #58692016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-24-2016, 05:49 PM #5870
Nice job Sunny.I use to do a lot of bench lockouts back when I was powerlifting.They are great obviously for locking out your bench but also because you are using a heavier weight than your max bench they give you a lot of confidence with your bench weight and make it feel lighter.You inspire us all to train harder.
-
04-24-2016, 09:43 PM #5871
Thanks for the encouragment, cook. I was pretty depressed this weekend because the family needed me so once again I missed my heavy squat/deadlift day. That's 2 weeks in a row and it is hard not to get upset about it. This body just doesn't move well on less than 6 days in the gym.
I think I like lockouts as a movement but with the "health club" equipment that's really not PL-friendly I don't think it will work. Glad I tried it though. I may try it again if I can find work-arounds for the non-optimal rack height and low, uncomfortable bench.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
-
04-25-2016, 07:14 AM #58722016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-25-2016, 05:25 PM #5873
Monday 4/25 upper body
First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
4 x 116 x 4 - added another set from last week
Wide grip pullups:
3 x BW+17.5 x 5 - PR for wide grip! Woo hoo
Overhead press: skipped this last week due to time crunch
bar x 5
65 x 5
75 x 5
80 x 4
2 x 85 x 4 - PR for reps!
1 x 85 x 5 - PR #2 for reps! Yeah!!
Leaning DB lateral raise:
3 x 25 x 10/side
Reverse DB fly, leaning on incline bench:
3 x 15s x 12Last edited by Sunnyday; 04-25-2016 at 05:27 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
-
04-26-2016, 10:23 AM #5874
Kids off from school for Election Day. One kid had a doc appointment and another had a playdate with a friend. Dashing out the door annnd....doc office calls to cancel the appointment, and it just figures the call would come at a point too late for me to rearrange the schedule so I could get some training in. Grrrrr. One of these days I will train legs again. Gonna go take it out on the weeds in the flower beds.
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
-
04-27-2016, 03:34 PM #5875
Wednesday 4/27 lower body - yeah
At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction per foot
20 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
20 reverse lunge to knee hug (10/side)
20 kettlebell halos (10 each direction with 20#)
Squats:
bar x 5
70 x 5
105 x 5
125 x 3
135 x 3
3 x 144 x 3 heaviest legit (below parallel, 100% meet-worthy) triples to date woo hoo
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 205 x 1 with about 60 sec between singles, my opener last month, felt like 80% - for reference that equates to a 250 1RM woo hoo woo hoo
Seated leg curl:
3 x 70 x 10 - heaviest on this machine I think
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
Horizontal calf press:
3 x 150 x 10Last edited by Sunnyday; 04-27-2016 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
-
04-28-2016, 12:53 PM #5876
Thursday 4/28 upper body
First thing this am:
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot
Getting ready for the warmer weather and spending more time with the fam on weekends, so I moved my back-emphasis stuff to mid-week and arms will happen on Saturday. Once school lets out I'll lose my Saturday training for about 6 weeks due to morning swim meets. I may drop down to 4 days/week of training during that time. Haven't decided yet.
Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
4 x 109 x 5
Neutral grip pullups:
4 x BW+17.5 x 5 - added an extra set from last week
Inverted rows:
3 x BW x 10
Reverse grip bent over bb rows:
3 x 115 x 10
Decline DB rows:
3 x 45 x 8/side - up 5# from last week2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-29-2016, 03:33 PM #5877
Skipped training today but it is all good and worth it. Last night a frazzled mom called me, hoping I could help her out tomorrow with child care. I was planning on my usual morning training and then being out and about with my kids, getting the stuff I needed for a weekend project. This mom's son is my son's friend and they are both in special ed together, the mom has MS and can't get around well. I know for a fact this kid LOVES to play in dirt and plant flowers. So part of my Saturday project got moved up to today. In short, I'm building wood frames for raised vegetable beds. My husband WAS grinding his teeth over this endeavor. WELL...
Took a trip to Home Depot this morning (wearing yoga pants and a fitted top, hair and makeup done, dripping in jewelry LOL) and stood in the lumber section like a damsel in distress. Even though Home Depot says they will cut a few pieces of lumber free of charge, I had heard from everyone I know that it is nearly impossible to get help when you need it, that at the first sight of someone in the cutting section the employees scatter. So there I was looking like a damsel in distress in my best yoga pants - within 5 minutes I got 3 guys willing to help me select the lumber I needed, cut said lumber, and then help me load it into my car. Hell to the yeah, yoga pants FTW!
I got plenty of help with the 11 bags of soil I needed too :-D
Sent my husband a text and he was like Couldn't believe I made it happen, and in under an hour!
Didn't have help UNLOADING all that stuff out of my car and into the garage so that lifting made up for the lost gym time.
Got veggie plants too, just didn't see the watermelon plants so I have to go elsewhere. Cannot disappoint my 7-y.o. who wants to grow baby watermelons on a trellis. Too freakin' cute.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
-
04-29-2016, 03:41 PM #5878
- Join Date
- Mar 2016
- Posts
- 417
- Rep Power
- 0
-
04-29-2016, 03:46 PM #5879
Truth!
My son has a very hard time making friends. He's 9, and so is the other boy. Any opportunity to get my boy a playdate with a wholesome kid and I'll pull out all the stops. This kid will go home smelling like a compost heap but he will be well supervised and well played with fo sho.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
-
04-29-2016, 03:55 PM #5880
Yeah chicks in yoga pants get all kinds of special treatment
Bookmarks