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Thread: Sunnyday's Training Journal
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02-21-2017, 06:08 PM #6436
Last edited by Sunnyday; 02-21-2017 at 06:08 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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02-23-2017, 02:58 PM #6437
Wednesday 2/22 was a bust. Had a dog emergency that required my immediate attention. The dog is fine now, thankfully.
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Thursday 2/23 squats n deads n other lower body stuff
Shoulder was still giving me issues so I spent some extra time on mobility work so that I could squat.
Ab wheel ss horizontal calf machine (4 rounds):
15 ss 110 x 15
DB lying leg curl:
30 x 12
35 x 10
4 x 40 x 8 - very pleased with this, as this was my working weight for 8s three years ago!
Squats:
2 x bar x 5
2 x 95 x 5
1 x 115 x 5
2 x 135 x 5 - 15 lbs below my best but considering a shoulder impingement prevented me from squatting the empty bar on Tuesday, I'll take 2 sets at 135 over nothing!!
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 190 x 1 - with 60-90 sec between singles
Decided to stop there and rest up the lower bod for heavy deads on Saturday. fingers crossed!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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02-23-2017, 06:51 PM #6438
Oops! Forgot I did one more exercise after deads!
RDLs:
135 x 8
135 x 8
135 x 6
There. Now I feel better. Lol.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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02-25-2017, 02:41 PM #6439
Friday 2/24 upper body stuff
I was hoping I would finally get some uninterrupted training without a time crunch but nooooooo, my mom blew into town on Friday afternoon.
Love having my mom here but coulnd't she come on Saturday afternoon?! Really?
dynamic warmup
neutral pullups:
5 x BW x 5
"fun" circiut (3 rounds each, no pausing no lockouts):
arm circles x 15
banded walks x 15
overhead press x 15
banded squats x 15
rest 60 sec between rounds
DB floor press:
25s x 5
30s x 5
35s x 5
40s x 5
45s x 5
4 supersets, 3 rounds of each with 90 sec between rounds
- no pausing reps or lockouts
superset 1. 10 incline DB press ss 10 bent over DB rows
superset 2. 10 flat DB press ss 10 close grip pulldowns
superset 3. pushups to failure ss 10 seated machine rows
superset 4. DB front raise ss standing DB overhead press
Had to stop there to get my house ready for the incoming house guest.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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02-25-2017, 02:48 PM #6440
Saturday 2/25 pathetic lower body training
Got to the gym early ... along with the rest of the free world. Good grief, don't the regulars know they're supposed to LOCK THE GYM DOOR on entering to keep out the non-regulars?! Sheesh!
Took forever and a day to get a squat rack, decided to start with leg curls while waiting.
DB lying leg curl:
4 x 30 x 15
Squats:
5 x bar x 5
and that was as far as I could get with squats due to the shoulder impingement. Ugh.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 0 - couldn't break a WARMUP WEIGHT off the floor! So upset!
mmmmk....unloaded the bar and back on the rack it went...
Sumo rack pulls: (yeah, go ahead and tell me how ridiculous this was, I'll punch you)
185 x 1
205 x 1
215 x 1
6 x 225 x 1 - this was my planned working weight for 3 singles off the floor. Pulled it at about 2 minute intervals from 6" off the floor (as low as this rack could go) and held it for 5 sec at the top each pull.
Worst training day in recent memory. Blah.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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02-25-2017, 07:01 PM #6441
We took my son to see the Lego Batman movie for his 10th birthday. I was skeptical that I would like it at all. It was AWESOME! If you grew up with the Batman series as I did, there's something in it for you. If you enjoyed the original Lego movie, there's something in it for you. If you are a movie person like Curt, there's DEFINITELY something in it for you. There's something for everyone and there's nothing unlikeable about this movie, it is GREAT!
Last edited by Sunnyday; 02-25-2017 at 07:02 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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02-25-2017, 07:24 PM #6442
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02-25-2017, 08:02 PM #6443
Yes, and I've been going faithfully 2-3 times PER WEEK since October. Lots of things being fixed which has been great. Watching my lifts all spiral downward by 20+ POUNDS due to the dramatic shift in my center of gravity, not so much. Then as my lifts started going back up, tendonitis set in (bicep long head). A month ago it was my right side starting with bicep tendonitis that led to right shoulder impingement, this month it's the same issue but on my left side. It's getting better, just SLOWLY. Ugh.
I can't believe you haven't seen it yet! You will kick yourself for not seeing it the day it hit the theaters! I didn't think they could out-do the first Lego movie but they really nailed this one and Batman's character! You'll LOVE it!
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02-27-2017, 11:25 PM #6444
Monday 2/27 squats n deads n other lower body stuff
dynamic warmup
Ab wheel ss horizontal calf machine (4 rounds):
15 ss 130 x 15 with about 60 sec rests
DB lying leg curl:
30 x 8
35 x 8
40 x 8
40 x 8
40 x 10
40 x 15 (rest paused 10,3,2)
determined to put a loaded bar on my back and squat, with crossed fingers that the shoulders wouldn't give me a fit
Squats:
bar x 5
95 x 5
115 x 5
1 x 135 x 4
3 x 145 x 4
2 x 135 x 4
so yeah, 6 sets of 4 and the shoulders were ok...a little tight but not painful. I'll take it.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
205 x 0 couldn't break the floor. got pissed, unloaded the bar to 135 and started ramping it back up again. Good thing I had nothing going on this afternoon, huh? lol
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
6 x 200 x 1 - went fine. go figure.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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02-28-2017, 04:06 PM #6445
Tuesday 2/28 bench and other upper body stuff
Dynamic warmup
Wide grip pulllups:
5 x BW x 5
Flat DB press ss inverted rows (4 rounds):
25s x 10 ss 10, rest 60 sec, repeat
Bench press:
(each rep 1-sec pause at top, 1-sec pause at bottom, press to lockout, 1-sec pause and reset shoulders at top, repeat, then 1-sec hold at lockout before rack)
bar x 5
65x 5
85 x 5
100 x 5
3 x 110 x 4
1 x 113 x 4
3 x 116 x 4
4 x 128 x 3 - with slingshot
^^so...yeah...TEN working sets!
Incline DB press ss chest supported DB row (4 rounds):
25s x 10 ss 25s x 10, rest 90 sec, repeat
Seated DB tricep overhead ext ss wide grip lat pulldown (4 rounds):
35 x 10 ss 60 x 10, rest 90 sec, repeat
Slingshot pushups ss face pulls (4 rounds):
BW x 25 ss 40 x 25, rest 90 sec, repeatLast edited by Sunnyday; 02-28-2017 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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03-01-2017, 03:01 PM #6446
Wednesday 3/1 squats n deads n other lower body stuff
dynamic warmup
Ab wheel ss horizontal calf machine (4 rounds):
15 ss 130 x 15 with about 60 sec rests
DB lying leg curl:
4 x 30 x 15
Squats:
2 x bar x 5
5 x 95 x 5 and that was all the arms and shoulders could handle today, biceps long heads fighting me every rep
Sumo deads:
135 x 1
155 x 1
175 x 1
9 x 190 x 1 with 30-45 sec between singles and these FLEW UP!
now I need to bookmark what I did today and hold onto that feel for Friday's heavy pulls. Fingers crossed.
Adductors ss Abductors (4 rounds):
50 x 10 ss 50 x 10 with 60 sec rests
Leg extension ss seated leg curl (4 rounds):
70 x 10 ss 50 x 10
Chiro appointment tonight and I hope he can help me figure out just what is causing the biceps long heads to get so irritated so I can squat consistently again.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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03-02-2017, 03:43 PM #6447
Thursday 3/2 upper body stuff
dynamic warmup
neutral grip pullups:
5 x BW x 5
"fun" circiut (3 rounds each, no pause no lockouts):
arm circles x 15
banded walks x 15
overhead press x 15
banded squats x 15
no rest between rounds, just kept going
4 supersets, 3 rounds of each with 90 sec between rounds
-again, no pausing reps or lockouts
superset 1. 10 incline DB press ss 10 bent over DB rows
superset 2. 10 flat DB press ss 10 close grip pulldowns
superset 3. pushups to failure ss 10 seated machine rows
superset 4. DB front raise ss standing DB overhead press
A few light sets of cable crossovers and a 20 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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03-03-2017, 11:12 PM #6448
Friday 3/3 squats n deads n other lower body stuff
dynamic warmup
Squats:
2 x bar x 5 - biceps long heads were screaming from just holding the bar on my back. Yuk. Did a bunch more sets of 5 with the empty bar for at least 5 total sets
3 x 65 x 5
3 x 85 x 5
Well I got THAT far. Felt ok once the shoulders stretched out enough but 85 felt more like 155 as far as the lower back was concerned so I decided to move on since it's SUPPOSED to be my heavy deads day.
Sumo deads:
135 x 0
135 x 0 why?!?!?!?
Couldn't break 135 from the floor. Two attempts, felt either so far forward I was gonna face plant or too far back snd I was gonna fall backwards. I give up, why my body was fighting me I have no idea. Moved on to some rack pulls, at least if I fell the bar would get stopped by the rack. :-/
Rack pulls (plates are 6" from floor on lowest setting):
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
235 x 1
6 x 245 x 1
5 x 225 x 1 - was my planned weight off the floor. Sigh.
Kids had an early dismissal so that was all I had time for.
Currently at a weekend retreat with my 16-y.o. Hopefully next week's training will be better.Last edited by Sunnyday; 03-03-2017 at 11:14 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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03-04-2017, 02:05 PM #6449
Hi girlie! I haven't been on the forums in forever but checking on the Arnold play by play and wanted to say hello ❤
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03-04-2017, 03:48 PM #64502016 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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