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Thread: Sunnyday's Training Journal
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07-07-2017, 09:08 AM #66612016 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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07-07-2017, 02:20 PM #6662
Friday 7/7 upper body training
My HRV app gave me a "take it easy today" reading so I told it to go fly a kite LOL
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
122 x 3
4 x 128 x 3 - paused 5x3 NEVER felt soooooo good! Took only half the rest periods I allow myself. All good signs to add weight next week!
Running short on time, so I skipped chins. I do pullup variations 3x/week so skipping one day won't ruin me (I hope LOL)
Rope pressdown ss rope hammer curl:
60 x 10 ss 60 x 10 (3 rounds)
Dips ss standing bb curls:
BW x 12 ss 40 x 10 (3 rounds)
Had to skip my last superset cuz out of time with childcare.
Having some major construction done around our pool so the walk has to wait until tomorrow
image.jpg
image.jpg2016 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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07-07-2017, 05:06 PM #66632016 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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07-09-2017, 05:17 PM #6664
Saturday 7/8 lower body training
Kids had a swim meet on Saturday so that means my Saturday training gets pushed to Sunday.
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 3
145 x 3
5 x 154 x 3 - added 1 set from last week. Hard but not horribly hard. Planning to add weight next week.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 205 x 1 - with 55-65 sec between pulls, and 2 more singles over last week.
30 min walk2016 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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07-10-2017, 03:15 PM #6665
Monday 7/10 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 4
115 x 4
4 x 120 x 4 - like buttah!
stopped there and transferred kids from the pool area to childcare.
Wide grip pullups
4 x BW+22.5 x 5 - added another set from last week
Incline DB press ss chest supported DB rows:
30 x 10 ss 30 x 10 (3 rounds)
Front DB raise ss Reverse DB fly
Standing DB lateral raise (partial reps):
15s x 12 ss 15s x 20 (3 rounds)
30 min walk2016 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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07-11-2017, 10:12 AM #66662016 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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07-11-2017, 02:49 PM #6667
Tuesday 7/11 just some squats n deads
dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
3 x 144 x 4
1 x 144 x 8 - AMRAP Vid posted on IG if anyone cares
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 192 x 1 - with 45 sec between pulls. Still feeling easy-peasy. Looking forward to adding weight next week
Unilateral standing calves:
5 x BW x 5/leg with 5-sec hold at top and 3-sec hold at bottom, no rest between sides/sets
30 min walk2016 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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07-12-2017, 02:31 PM #6668
Wednesday 7/12 upper body training
dynamic warmup
Banded face pulls:
4 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
3 x 112 x 5 - felt too easy. Had to do something more than the planned stuff so...
1 x 115 x 5 - smoked this set, vid on IG for those interested (at 112 and 115), was I ever stoked!
Heaviest I've gone for paused 5s since the shoulder impingement issues began, and my videographer even said I probably have another 10# in me for paused 5s. Yeah! Well 125 is my all-time best for legit 2-count paused 5s and I'm in no hurry to get there. Slow and steady progress is better than pushing too heavy too soon
Neutral grip pullups:
4 x BW+22.5 x 5 - up another set from last week
Reverse grip bb rows:
4 x 135 x 8
Meadows rows:
4 x 50 x 8/side
Reverse DB flyes, overhand grip:
3 x 15s x 12
30 min walk2016 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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07-13-2017, 03:21 PM #66692016 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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07-13-2017, 03:42 PM #6670
Thursday 7/13 lower body training
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
3 x 135 x 5 - dropped another set, getting ready for heavy triples on Sunday
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 180 x 1 - with 30 sec between pulls. So easy peasy it was disappointing LOL. Had to preach to myself to hold back so I'll be ready to go up in weight on Sunday.
Ran out of time with the childcare police, had to stop there.
30 min walk around the pool at homeLast edited by Sunnyday; 07-13-2017 at 03:43 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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07-13-2017, 04:07 PM #6671
Some stuff went down in the gym today and it's a bummer on many levels. I wouldn't be surprised if David4ts comes in here to comment on it.
A young gym friend who is a total savage of a lifter gets called out frequently for making too much noise. He really does bring it on himself. We still love him because when he's lifting he really brings it like no one else. It's very inspiring when he's there and I've joked with David4ts that my lifts go up 10-15 lbs every time that young savage walks in the gym.
Earlier this week, the management spoke to him very firmly about delibrately slamming the weights (it's true, he has, to include a daily ceremonial "gravity check" where he drops a plate on the floor from shoulder height on purpose). So you can just smell what's brewing. The management has really tried to give this kid the benefit of the doubt, but today he pushed it too far.
He was training back and when I walked in he asked to borrow my lucky straps (these PINK straps are custom, double thick canvas and felt lined so they don't dig, and REALLY nice - so the guys borrow them from me all the time). So he starts deadlifting and works up to 405x5. He asks me to video him on his last set. WELL, he's making an excess amount of noise and while it's hard for a 170-lb kid to set 405 down quietly, he's bouncing it off the floor so much that I'm bouncing off the floor while taking the vid. On the 5th rep, he purposely drops the weight from hip height - completely uncalled for because it's not like his grip went while wearing these straps - and as we all expected, management comes over and escorts him into the office.
He was in there for about 10 minutes, so we all knew it wasn't going to be good. And we all knew whatever was happening he had brought it on himself.
The verdict: they told him he can still keep his membership AND train there, but has been banned from deadlifting. I thought it was really generous, considering they could have revoked his membership and escorted him to the door.
What came as a surprise is what happened next. He comes over to me and David4ts and proceeds to tell us what happened. Says he'll be leaving anyway and finding another gym...ANNNND that during the scolding he tried to throw me and David4ts under the bus by bringing up our names as people who also "slam" weights. I took it as a slap in the face. I'm a loyal friend and if I get called out for something, I still stick up for my friends through thick and thin. So as bummed as I am that we're losing a savage lifter, I'll say good riddance. Hopefully with time he'll mature and realize it's more important to accept your own punishment and not drag others down with you.Last edited by Sunnyday; 07-13-2017 at 04:10 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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07-13-2017, 05:06 PM #6672
Lookie what arrived today! Like Christmas in July!
image.jpg
So excited to take this cooler for a test drive to the swim meet on Saturday!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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07-13-2017, 09:32 PM #6673
If ypu want to see some REAL inspirational lifting, head over to Eddy Coan's Instagram. If his latest post DOESN'T leave you speechless and watching it over again in disbelief, then you need to have your head examined....
Eddy, the GOAT, posted a vid of him doing deficit deads. With 500 lbs. Raw. No belt. For a triple. He's in his 50s and has had BOTH hips replaced! Arguably one of the most inspiring training vids I've ever seen!
Last edited by Sunnyday; 07-13-2017 at 09:34 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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07-14-2017, 03:19 PM #6674
Friday 7/14 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
3 x 132 x 3 - up 4# from last week and my heaviest paused triples since shoulder impingement sidelined me!
^that was my planned training. Buuut I wanted MORE so...
put on my SlingShot:
2 x 143 x 3
1 x 143 x 6 - Slingshot rep PR! WHEEEEEEE!!!!!
Chins:
4 x +22.5 x 5 - added a set from last week
Was running short on my allowed childcare time so I just did one arm superset
Close grip bench ss incline DB curl:
75 x 10 ss 15s x 10 (4 rounds)
Close grip up 10# from last week yay!
30 min walk at home after I got the kids settledLast edited by Sunnyday; 07-14-2017 at 03:20 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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07-14-2017, 04:03 PM #6675
Update. On the way out of the gym today I stopped and talked to management about yesterday's situation. I told them that we were not happy about being drawn into it, as we were not involved. It was all on him. The manager told me that they no problem with us but can hear him at the front desk.
The problem was not so much the staff but they were get a number of complaints from members that they considered lifters. Also, they have seen him do "gravity check" and felt the he was abusing the equipment. Lastly, he was acting like a child that was warned not to do some but dose it out of spite.
He is on the edge and some of the staff want him gone.Last edited by David4ts; 07-14-2017 at 04:04 PM.
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