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  1. #6391
    Super Moderator sassy69's Avatar
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    Sunny ... Settin' the bar for 2017!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  2. #6392
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by sassy69 View Post
    Sunny ... Settin' the bar for 2017!
    LOL! That certainly seems to be the case! Just busting my tail to give these lifts some dignity.
    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. #6393
    OLYMPIAN Sunnyday's Avatar
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    Friday 1/20 bench, pullups, and some extra back trashing

    30 min dynamic warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    65 x 5
    85 x 5
    105 x 5 started going up in kilo equivalents from here
    116 x 3
    121 x 3 - got a poopy handoff and didn't reset my shoulders well, rolled my right shoulder at the bottom and tweaked it. Not horrible but it's already irritated sooo... I put on my SlingShot and kept going so I didn't chance rolling the shoulder yet still training in the rep range I wanted
    127 x 3 - each rep from here out paused for a full second
    132 x 3
    138 x 3
    3 x 143 x 3 - in top shape this is my best triple but certainly not with my shoulder feeling off. At least I could still train most parts of this lift, especially the lockout
    Then decided to rep things out an did
    143 x 5 SOLID, 1-second PAUSED reps and no grinding or help with lockout at the end so I'm glad to have this tool in my gym bag!

    Wide grip pullups:
    1 x BW+25 x 5 felt funky in the tweaked shoulder so I changed things up
    4 x BW x 5
    1 x BW x AMRAP and got 10! Wooooo!

    Inverted rows with bench grip:
    3 x BW x 10 with a 1-sec hold at top of each rep

    Bent over bb rows:
    3 x 115 x 8

    Decline DB rows (think inverted high row):
    3 x 45 x 8

    Decline DB pullovers:
    3 x 45 x 10
    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. #6394
    OLYMPIAN Sunnyday's Avatar
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    Monday 1/23 bench and some upper body stuff

    dynamic warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    2 x bar x 5
    2 x 65 x 5
    2 x 85 x 5
    105 x 5
    115 x 4
    6 x 121 x 4 - ony asked for a handoff on the last set, but the first 5 sets I lifted off myself. These felt FANTASTIC!

    Neutral grip pullups:
    3 x BW+35 x 5

    Reverse DB fly, leaning on incline bench:
    3 x 15s x 12

    Leaning DB lateral raise:
    3 x 20 x 10/side

    Hand release pushups:
    3 x BW x 12
    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. #6395
    OLYMPIAN Sunnyday's Avatar
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    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

  6. #6396
    OLYMPIAN Sunnyday's Avatar
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    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. #6397
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 1/24 squats n deads n stuff

    dynamic warmup

    Still trending the empty gym on Tuesdays. Love it!

    Squats:
    bar x 5
    95 x 5
    115 x 5
    2 x 135 x 5
    4 x 145 x 4

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 190 x 1 with 45 sec rests

    RDLs:
    3 x 135 x 8

    Horizontal calf machine:
    3 x 5 with 5-sec hold at top and 3-sec hold at bottom

    Ab wheel rollouts:
    3 x 15

    Step-ups:
    2 x 5s x 25/leg
    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. #6398
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 1/25 bench, chins, and some arms

    Dynamic warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    2 x bar x 5
    2 x 65x 5
    2 x 85 x 5
    105 x 5
    5 x 116 x 5 with a 1-sec pause at bottom of each rep

    Chins:
    5 x BW x 5 with about 45 sec between sets

    V-bar pressdown:
    3 x 30 x 12

    Pinwheel curls:
    3 x 20s x 10

    Dips:
    3 x BW x 12

    Standing bb curl:
    3 x 45 x 8
    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

  9. #6399
    OLYMPIAN Sunnyday's Avatar
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    Thursday 1/26 lower body stuff

    Dynamic warmup

    Nothing went well durng this training session - no idea WHY other than stiff joints that wouldn't loosen up - so I just did what I could. Blah!

    Squats:
    bar x 5
    95 x 5
    116 x 5
    Unracked 132 and it felt like a piano. Held it at lockout for a few secs and tried again with the same result, so 2 x 132 x 0

    Decided to move on.

    Sumo deads:
    135 x 1 -- felt horrible, opted for rack pulls.

    Rack pulls:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    235 x 1
    255 x 1
    275 x 1
    295 x 0 sigh

    there was a line for the squat rack so I moved on.

    Seated leg curl:
    3 x 50 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

    Horizontal calf machine:
    3 x 110 x 10, each set superset with 30 reps dorisflexion/side
    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. #6400
    OLYMPIAN Sunnyday's Avatar
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    Friday 1/27 bench, pullups, and some odds and ends

    dynamic warmup

    Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
    bar x 5
    65 x 5
    85 x 5
    105 x 5 started going up in kilo equivalents from here
    116 x 3
    127 x 2 - felt the shoulder roll at the bottom of rep 2 and racked it
    put on a Slingshot to keep from aggravating the bad shoulder and kept going
    8 x 132 x 3 - this was my planned working weight and it went fine with the slingshot out of the bottom so I didn 't roll it again. At least I could train the top half of the movement unassisted

    Wide grip pullups:
    5 x BW x 5 with pause at bottom and pause at top

    Incline bb:
    haven't done these in a while so I did these with the empty bar to keep from aggravating the shoulder
    3 x bar x 10 with very little rest between just trying to keep the shoulder in correctd position

    Inverted rows:
    3 x BW x 12 with a 1-sec hold at top of each rep

    Bent over bb rows:
    3 x 115 x 8

    Decline DB rows:
    3 x 45 x 10

    Decline DB pullovers:
    3 x 45 x 10
    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

  11. #6401
    FREAK cook's Avatar
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    Take care of them shoulders.Have a great day Sunny

  12. #6402
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Take care of them shoulders.Have a great day Sunny
    Workin' on it, cook! Thanks for the well wishes!
    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

  13. #6403
    OLYMPIAN Sunnyday's Avatar
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    Saturday 1/28 heavy squats n stuff

    dynamic warmup - sort of. It got interrupted...

    Took some time to help a friend who tweaked her back doing paused deads and got her on her way. She'll be fine but it coulda been really ugly. Oh to be 20 again and be able to shake off stuff like that.

    Went back to warming up and then...

    Waited over an hour for a squat rack due to the gym's all-day open house, as in "open to the entire community 9a-5p bring your fam, friends, and pets!"

    Squats:
    bar x 5
    95 x 5
    115 x 5
    So I get done with this warmup set and I load the bar to 135. Decided to take off my belt and hang it ON the loaded bar, with all my stuff sprawled out on the shelf beside the rack, then take a quick potty break cuz 3 kids and I have no bladder. I was back in under 2 min and someone had already started to unload the bar, remove my belt, and start warming up for their squat session. I walked up like uh... and they apologized, said they asked somebody but they didn't know if I was done. I'm thinking, I left my sweaty wrist wraps AND sweaty belt ON the loaded bar and you have to ask? Good grief.
    Now it's been like an eternity since my last set and I had no expectations for moving 135 but it moved beautifully! Sweet! Did another set before going up.
    2 x 135 x 5
    145 x 3 - this moved EASY! I was stoked and kept going.
    155 x 3 - felt heavy-ish but solid
    160 x 3 - smoked it
    165 x 3 - atg, a PL friend of mine in the rack beside me gave it a thumbs up
    171 x walkouts
    I was gonna try for triples at 171 but all the cool (aka reliable) people left and I sure wasn't gonna attempt it alone when I wasn't totally sure of myself.

    Sumo deads didn't happen, hip was tired after squats and it was getting late so I improvised.

    Rack pulls:
    no rest beween pulls except time to load bar until I got to 235, then started taking 1-3 min rests
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    235 x 1
    255 x 1
    265 x 1 - and it moved like molasses. Worked my way back down
    3 x 225 x 1
    135 x 3 a bunch of sets
    Time up.
    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

  14. #6404
    OLYMPIAN BananaHammock's Avatar
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    An hour wait! You have to find a real gym. You're to hardcore to go to a curls in the squat rack gym

  15. #6405
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by UKwildcat View Post
    An hour wait! You have to find a real gym. You're to hardcore to go to a curls in the squat rack gym
    Yeah....welll...supermom of 3 needs a 1-stop shop: gym, childcare, hot tub (for hubby), pool, swim team. This health club is one of 2 in the area to offer that, and this is the cheaper of the two. There are no hardcore gyms within a 10-minute drive anyway. On a bad day that's about all my hip can handle.

    Exile Fitness, where Levrone trains, is about 35 minutes down the road. But no childcare, no pool, etc. So until the family's needs change or our budget does, this is as good as it gets.

    On days like yesterday with the long waiting time for equipment, I have threatened to sell my husband's power tools and buy a squat-bench rack and some weights for the garage.
    Last edited by Sunnyday; 01-29-2017 at 07:27 AM.
    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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