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  1. #7381
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 5/29

    Well I had PLANNED squats and deadlifts and some leg hypertrophy but my hip had other ideas. My doc thinks it’s bursitis so I went into the gym and just did some doc-prescribed mobility work, then puttered around the gym spotting people and called it a day. Went home and shampooed my carpets lol.
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #7382
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/30 upper body training

    Hip behaved better this morning as I was getting the kids ready for school so I took a chance and went to the gym

    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
    75 x 5
    100 x 5
    116 x 5
    127 x 5
    5 x 135 x 5 - not my heaviest 5s ever but I believe my heaviest 5x5. Went super smooth, too!

    Reverse grip bb rows:
    3 x 135 x 8

    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, which I did with a cane - NOT because I needed it but just as a precaution and to take it ultra-easy.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7383
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 5/29

    Well I had PLANNED squats and deadlifts and some leg hypertrophy but my hip had other ideas. My doc thinks it’s bursitis so I went into the gym and just did some doc-prescribed mobility work, then puttered around the gym spotting people and called it a day. Went home and shampooed my carpets lol.
    i hope ur hip gets better fast young lady
    MY LORD OF LORDS!!!

  4. #7384
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wednesday 5/30 upper body training

    Hip behaved better this morning as I was getting the kids ready for school so I took a chance and went to the gym

    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
    75 x 5
    100 x 5
    116 x 5
    127 x 5
    5 x 135 x 5 - not my heaviest 5s ever but I believe my heaviest 5x5. Went super smooth, too!

    Reverse grip bb rows:
    3 x 135 x 8

    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, which I did with a cane - NOT because I needed it but just as a precaution and to take it ultra-easy.
    neat workout young lady
    MY LORD OF LORDS!!!

  5. #7385
    OLYMPIAN AlexG's Avatar
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    ALEX ROSS Wonder Woman Rare Production Art 333637950_o.jpg

    Inconceviable?

    ~ not for our Sunnyday!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  6. #7386
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    neat workout young lady
    Thanks, COG.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7387
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    ALEX ROSS Wonder Woman Rare Production Art 333637950_o.jpg

    Inconceviable?

    ~ not for our Sunnyday!
    LOL, not so sure about that these days. My leg strength was never all that. Upper body, maybe. LOL.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #7388
    OLYMPIAN Sunnyday's Avatar
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    Wow!! Has it really been THAT long since I last posted in this journal?! Iím still training, just life got in the way.

    Some updates...

    Upper body training has been very solid since I last posted about it

    Friday 6/8 upper 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 5
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    149 x 3
    3 x 151.5 x 3 - was hoping for 5 x 3 but the third rep kept getting slower set after set, decided not to grind and risk getting injured
    3 x 165 x 3 - with SlingShot, vid looked sloppy so I posted it on IG to embarrass myself into working harder LOL

    Neutral grip pullups:
    3 x BW+40 x 5

    Ran out of time

    20 min walk at home



    Had to postpone my usual Saturday training to Sunday because one of my kiddos needed to go to a birthday party


    Sunday 6/10 lower body training

    Dynamic warmup

    Skipped Bulgarians and I think it helped my squat session, go figure

    Squats:
    bar x 1 x 10-second descent immediately followed by 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5 - this set felt ridiculously good and balanced for me
    138 x 3 - same with this set
    149 x 3 - moved nice, kept going up
    3 x 160 x 3 - really pleased with how these sets/reps felt and moved! This was my opener at my meet in March and 11 lbs below my best-ever triples. After more than a week off from heavy squatting to nurse a case of hip bursitis, Iíll take it! These sets and reps AND the walkout/walkin were absolutely pain free! That is VERY rare for me!

    Vid on IG if anyone cares to see. Buried these, left no doubt I can squat below parallel LOL

    So I was running behind because I had an appointment across town but I really just wanted to get in a few pulls to see how theyíd feel and I am SOOOOOO glad I did!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1 - when this felt like 135 I knew it was gonna be a fun sesh!
    215 x 1 - hadnít taken a 20-lb jump here in quite a while, felt like cake!
    226 x 1 - MMMMK so this was supposed to be my working weight but eff it!!
    232 x 1 HELL YESSSS! This was my second attempt at my meet in March and just 5 lbs below my heaviest pulls ever and TBH it felt like a warmup weight! I really was running hella late so I stopped there but I could have easily pulled this for 10 singles at 60-90 sec intervals which was my planned time interval with 226! Iíll take it!

    Vid of the 232 pull on my IG. Tell me that didnít look like I had another 20 lbs in me! Sure felt that way!

    Drove across town through the pouring rain mega late for my haircut appointment, apologized up and down cuz Iím never late and all was forgiven. Totally worth it even if no forgiveness cuz I deadlifted my 95% and it felt like 80%!
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7389
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wow!! Has it really been THAT long since I last posted in this journal?! Iím still training, just life got in the way.
    'Bout time sayz I
    ~ regular updates are part of a complete balanced breakfast.

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

  10. #7390
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    'Bout time sayz I
    ~ regular updates are part of a complete balanced breakfast.
    Haha! Yes they are!!
    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. #7391
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/11 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
    3 x 143 x 4 - moved kinda slow and felt a little heavier than usual so I stopped at 3 sets instead of my planned 4

    Floor press:
    3 x 40s x 8 - dropped these down in weight and up in reps considering how 143 felt on bench

    Wide grip pullups:
    3 x BW+30 x 5

    seated Y press:
    3 x 25s x 6

    Incline DB press:
    3 x 35s x 8

    reverse DB fly:
    3 x 15s x 12

    Six ways:
    3 x 5s x 8 plus added 20 partials at the end of set 3

    Blew off cardio cuz itís cold and raining
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7392
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/12 lower body training

    Not a bad training sesh

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Front squats:
    bar x 5
    65 x 5
    85 x 5
    4 x 105 x 4

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 209 x 1 - with about 45 sec rests, went very well!

    RDLs:
    3 x 135 x 8

    Walking lunges:
    3 x 25s x 8/leg

    Abs n calves n hams n quads giant set:
    3 rounds, no rest between exercises or sets
    Ab wheel x 15
    Seated leg curl 50 x 12
    Leg extension 50 x 12
    Horizontal calf machine 130 x 12

    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


    20 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7393
    OLYMPIAN CHILDOFGOD's Avatar
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    great job young lady
    MY LORD OF LORDS!!!

  14. #7394
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady

    Thanks, COG
    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. #7395
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/13 upper 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
    75 x 5
    100 x 5
    116 x 5
    127 x 5
    3 x 132 x 5 - dropped the weight down a few pounds and hit some longer pauses

    Reverse grip bb rows:
    3 x 135 x 8

    Meadows rows:
    3 x +40 x 8/side

    Inverted rows:
    3 x BW x 12

    Seated neutral grip rows:
    3 x 110 x 8

    Decline DB pullovers:
    3 x 55 x 8

    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

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