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  1. #6616
    OLYMPIAN Sunnyday's Avatar
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    Saturday 6/10 lower body training

    I killed it today. Giving myself a medal for effort. I was not up for any of this from the time I got up and by the time I got to the gym I was really not feeling like hard training that I had planned. By the time I got to 135 on squats I was like hmmmm, maybe I should dial it back some. Then the coach voice inside my head told me to stop being a wimp and get 'er done. Had to have that voice playing between every rep and every set from that point on, but impressed myself that I persevered...hence the medal.

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 3
    4 x 150 x 3 - added 1 set from last week, not as confident as last week but thrilled I saw this through cuz I almost stopped after set 3 and went home LOL

    Wasn't sure I had anything left for deads. Loaded the bar to 135 and thought hmmm maybe I'll just do rack pulls. Enter coach voice saying just pull off the floor as close to the planned weight as possible and see what happens, then do rack pulls if the bar doesn't move off the floor at 195 LOL.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 195 x 1 - with just over 60 sec between pulls, and 2 more singles over last week. Surprised how well these went. Planning 10 singles at the same interval next week.

    40 min walk
    Last edited by Sunnyday; 06-10-2017 at 02:49 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

  2. #6617
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/12 upper body training

    First day of summer vacation for the kiddos so I had them in tow.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    100 x 4
    110 x 4
    4 x 117 x 4

    Had to stop there and transfer kids from the pool area to childcare.

    Wide grip pullups
    3 x BW+20 x 5 - up 2.5 lbs from last week, go me

    Over & back press ss Smith wide grip upright rows:
    30 x 12 ss 55 x 8 (3 rounds)

    Incline DB press ss chest supported DB rows:
    15s x 10 ss 15s x 10
    20s x 10 ss 20s x 10
    25s x 10 ss 25s x 10

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Front DB raise ss leaning DB lateral raise:
    15s x 10 ss 15 x 12/side (3 rounds)

    30 min walk
    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. #6618
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice work
    Thanks!
    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. #6619
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/13 squats n deads

    This used to be my long day to really trash legs and abs but not so with 3 kids in tow (and one of them who is too old for childcare). The gym was unusually busy AND hot so it wasn't a fun time. Just had to put on my big girl pants and get 'er done.

    dynamic warmup

    Squats:
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    4 x 140 x 4 - surprised I did not die doing these LOL

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 185 x 1 - with 45 sec between pulls. Up 3# from last week.

    30 min walk

    Bummed I could not do more.
    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. #6620
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/14 upper body training

    dynamic warmup

    Face pulls:
    4 x 60 x 10

    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
    5 x 109 x 5 - surprised these went so well with my time crunch

    Chins:
    3 x BW+20 x 5 - up 2.5# from last week

    Reverse grip bb rows:
    bar x 10
    65 x 10
    6 x 85 x 10

    Reverse DB flyes, overhand grip:
    3 x 15s x 10

    30 min walk
    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. #6621
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/15 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 5
    4 x 131 x 5 - smoked every set easy peasy

    Sumo deads:
    135 x 1
    155 x 1
    8 x 171 x 1 - with 30 sec between pulls. Supposed to be my 70%, felt more like 50%.

    Glute circuit, 30 reps each per side:
    Side lying clam ss Side lying hip abduction
    Single leg glute bridge ss Quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss Fire hydrant

    Reverse crunch ss traditional floor crunch:
    15 ss 15, 3 rounds

    30 min walk
    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. #6622
    OLYMPIAN Sunnyday's Avatar
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    Friday 6/16 upper body training

    kids in tow so yeah time crunch. Still made it count.

    dynamic warmup

    Inverted rows:
    3 x BW x 12

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    100 x 3
    110 x 3
    2 x 125 x 3 - set 2 took a lot out of me but I didn't want to back the weight down so...
    125 x 6 - with SlingShot
    125 x 8 - with SlingShot - volume PR woo!

    Chins:
    3 x BW+20 x 5 - up 2.5# from last week

    Rope pressdown ss rope hammer curl:
    60 x 10 ss 60 x 10 (3 rounds)

    Dips ss spider curls:
    BW x 12 ss 45 x 8 (3 rounds)

    Close grip bench ss incline DB curl:
    haven't done close grip bench in ages. kicking myself for taking this out for so long
    65 x 10 ss 15s x 8 (3 rounds)

    30 min walk

    Pretty dang proud of this considering the time crunch

    First swim meet of the season tomorrow morning so Saturday's squats/deads training is up in the air. All depends on how banged up I am after the meet.
    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. #6623
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice, keep it up
    Thanks for the encouragement
    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. #6624
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    Sunnyday, you are an inspiration. I'm trying to make changes in my training, diet & general health this summer & you've given me a lot of encouragement in your training journal.

  10. #6625
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, you are an inspiration. I'm trying to make changes in my training, diet & general health this summer & you've given me a lot of encouragement in your training journal.
    Awwww! Thanks for the kind words, Mike!
    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. #6626
    OLYMPIAN Sunnyday's Avatar
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    Sunday 6/18 lower body training

    Kids had a swim meet yesterday. I was a wreck after the meet so I opted to train today. Hated having to leave the fam on our only full day together but my bod was sure glad to have the mobility work and exercise.

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 3
    5 x 150 x 3 - added 1 set from last week. More confident than last week so I'm planning to add weight next week.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    10 x 195 x 1 - with 55-65 sec between pulls, and 2 more singles over last week. These were cake! Looking forward to adding more weight to this bar.

    30 min walk
    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. #6627
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    Sunny, are you aiming to compete this year?

  13. #6628
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, are you aiming to compete this year?
    Much as I might want to, it won't happen.
    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. #6629
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/19 upper body training

    Kiddos in tow and every high school and college student in the area was in the weight room today.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 4 - thrilled to once again feel comfortable with a 20-lb jump here!
    4 x 117 x 4

    Had to stop there and transfer kids from the pool area to childcare. Took over 15 minutes cuz my kids had their heads up their butts. ugh.

    Wide grip pullups
    4 x BW+20 x 5 - added another set from last week

    Incline DB press
    15s x 10
    20s x 10
    spent an eternity hunting for a pair of 25s and finally gave up, modified my plan...

    Incline DB press ss chest supported DB rows:
    30s x 10 ss 30s x 10 (3 rounds)

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Front DB raise ss leaning DB lateral raise:
    15s x 10 ss 15 x 12/side (4 rounds)

    30 min walk
    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. #6630
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    , work it girl
    Thanks. Always have, always will.
    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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