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Thread: Sunnyday's Training Journal
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06-10-2017, 02:48 PM #6616
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 walkLast 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
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06-12-2017, 01:31 PM #6617
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 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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06-13-2017, 10:34 AM #66182016 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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06-13-2017, 12:58 PM #6619
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
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06-14-2017, 02:36 PM #6620
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 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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06-15-2017, 03:08 PM #6621
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 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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06-16-2017, 01:13 PM #6622
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
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06-16-2017, 03:29 PM #66232016 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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06-17-2017, 04:18 AM #6624
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
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.
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06-17-2017, 09:03 AM #66252016 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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06-18-2017, 03:22 PM #6626
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 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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06-19-2017, 12:14 PM #6627
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
Sunny, are you aiming to compete this year?
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06-19-2017, 01:29 PM #66282016 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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06-19-2017, 01:36 PM #6629
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 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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06-20-2017, 01:00 PM #66302016 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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