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  1. #7201
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    Sunny, you are AWESOME!


  2. #7202
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, you are AWESOME!


    Awww! Thanks, Mike! Right back at ya!
    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. #7203
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i got it Sunny, lol

    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7204
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/9 pper body training

    dynamic warmup

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

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    100 x 5
    116 x 5
    127 x 5 - Flew!
    4 x 132 x 5 - up a set from last week and i had planned 5x5 but this was just too easy so I had to go for a PR, decided to try an AMRAP at this weight, never attempted more than 5 tmreos heh
    1 x 132 x 8!!!!!! EFFED IT UP PR!!!!

    vid of the AMRAP on my IG page if you wanna see. Dat 8th rep doe!

    Meadows rows:
    3 x +40 x 8/side

    Inverted rows:
    3 x BW x 12

    Seated neutral grip rows:
    3 x 90 x 8

    Decline DB pullovers:
    3 x 55 x 8

    20 min walk at home
    Last edited by Sunnyday; 05-09-2018 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

  5. #7205
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    4 x 132 x 5 - up a set from last week and i had planned 5x5 but this was just too easy so I had to go for a PR, decided to try an AMRAP at this weight, never attempted more than 5 tmreos heh
    1 x 132 x 8!!!!!! EFFED IT UP PR!!!!
    Awesome set!!!

    The 5th rep looked easier than the 1st one. You sure did grind that one out!

  6. #7206
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Awesome set!!!

    The 5th rep looked easier than the 1st one. You sure did grind that one out!

    Thanks, Mac! That was a KILLER set and that final rep was a hell of a fight! I heard an elite powerlifter say that vid makes it look sooo much easier, so when it looks hard on a vid, you can be sure it was hard af!
    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. #7207
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice job young lady

    Thanks, COG. I was burnt toast after that!!
    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. #7208
    OLYMPIAN AlexG's Avatar
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    Super Saiyan Sunnyday . . .


    FEMALE_SUPER_SAIYAN_2_by_dovianax.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  9. #7209
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/11 upper body training

    This felt like an encore to last week! Just freakin crushed every rep of every set and when I got done I looked around...gym was empty. Guess I scared everyone away

    Dynamic warmup

    Face pulls: -even reps paused
    30 x 12
    40 x 12
    3 x 50 x 112

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    4 x 149 x 3! Matched last week’s PR and added an extra set
    3 x 165 x 3 - with SlingShot, matching my best from last week

    No vids cuz nuthin new to see

    Neutral grip pullups:
    4 x BW+37.5 x 5 - matched last week’s PR and added another set

    Ran out of time. Company coming this weekend for Mother’s Day
    Last edited by Sunnyday; 05-11-2018 at 04:41 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

  10. #7210
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/12 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - moved ok but felt like 1171 not 171. Thought I was gonna die. :-/

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    8 x 221 x 1 - with 60-90 sec between pulls. Felt better than squats but not great like last week.

    Ab wheel:
    3 x 15

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    Last edited by Sunnyday; 05-15-2018 at 12:11 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

  11. #7211
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/14 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 4
    138 x 4
    4 x 140 x 4! - PR!

    Floor press:
    3 x 50s x 6

    Wide grip pullups:
    5 x BW+27.5 x 5 - added an extra set from last week

    seated Y press:
    3 x 30s x 6 - PR, first time at multiple sets!

    Incline DB press:
    3 x 40s x 8

    reverse DB fly:
    3 x 20s x 12

    Six ways:
    3 x 5s x 8 plus partials to failure at the end of last set

    20 min walk at home
    Last edited by Sunnyday; 05-15-2018 at 12:16 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

  12. #7212
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 5/15 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Front squats:
    bar x 10
    2 x 65 x 5
    2 x 85 x 5
    2 x 95 x 5
    2 x 105 x 4
    3 x 116 x 4
    1 x 127 x 4 - PR! My heaviest front squat EVERRRRR!!

    ^vid posted on my IG page. Last rep was officially the first time I’ve ever ground out a squat. Yikes!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 - with about 45 sec rests

    RDLs:
    3 x 135 x 8

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

    Abs n calves n hams n quads giant set:
    3 rounds, 15 reps each, no rest between exercises or sets
    Ab wheel
    Seated leg curl
    Leg extension
    Horizontal calf machine

    20 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

  13. #7213
    FREAK cook's Avatar
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    That's awesome on the front squats.A great exercise that I think more people should do.You seldom see people doing it.

  14. #7214
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    That's awesome on the front squats.A great exercise that I think more people should do.You seldom see people doing it.
    Thanks, cook! I can’t say I enjoy them - far from it - but they do pay BIG dividends, so I do them once a week.

    The reason you probably don’t see many people doing them is either a shoulder mobility issue or that they are just plain hard. Or both
    Last edited by Sunnyday; 05-16-2018 at 07:28 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

  15. #7215
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/16 pper body training

    Nothing noteworthy from me but woo wee did some other savages bring it today!

    1. David4ts nailed a lifetime deadlift PR at 470! It was EPIC! I hope I can be hitting lifetime PRs at age 70! His wife probably won’t be too please with him because he busted a blood vessel in his face and it looks totallly gnarly!

    2. A visiting gym friend ”Jay” nailed a deadlift rep PR 435 x 3 at BW 180 and it flew! What makes this totally legendary for him is he just graduated from military school and hasn’t trained heavy since his powerlifting meet last summer.

    So if I hadn’t already killed it the last two days with PRs all over the log book, rest assured I’d be bringing it over the top today. Instead, I brought what I had in me and got in a killer lat pump!

    dynamic warmup

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

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    100 x 5
    116 x 5
    127 x 5
    4 x 132 x 5 - dropped a work set from last week to rest up for 5x3 on Friday

    Inverted rows:
    3 x BW x 12

    Meadows rows:
    3 x +40 x 8/side

    Seated neutral grip rows:
    3 x 90 x 8

    Decline DB pullovers:
    3 x 55 x 8

    20 min walk at home
    Last edited by Sunnyday; 05-16-2018 at 04:07 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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