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  1. #6916
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/13 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
    135 x 3
    3 x 143 x 3 - this time I got vid of a full set, unlike last week when my phone died after the first rep lol

    Neutral grip pullups:
    4 x BW+35 x 5

    Close grip bench ss incline DB curl:
    85 x 10 ss 20s x 10 (4 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

  2. #6917
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Saturday 10/14 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

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 3
    3 x 145 x 3 cuz I couldn't groove a good bar path until the 3rd set LOL
    155 x 3
    165 x 3
    171 x 3 PR! Vid posted. Looked a LOT easier than it felt I tell you.

    Rack deads:
    Cuz pulling off the floor after a squat PR my body was like just say no LOL
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    3 x 225 x 1 with about 90 sec between pulls. Had planned more but just didn't have it in me after squatting

    60 min walk at home
    Last edited by Sunnyday; 10-14-2017 at 05:12 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

  3. #6918
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    2147897

    Default

    Monday 10/16 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
    3 x 135 x 4

    Wide grip pullups
    3 x BW+35 x 5

    Seated Y press:
    4 x 15s x 10

    Incline DB press ss chest supported DB rows:
    25s x 10 ss 25s x 10 (4 rounds)

    Leaning DB lateral raise:
    4 x 15 x 12/side

    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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