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  1. #7396
    OLYMPIAN CHILDOFGOD's Avatar
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    u are always hittin' it hard, young lady
    MY LORD OF LORDS!!!

  2. #7397
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    u are always hittin' it hard, young lady
    I sure do! It keeps me put of trouble...and more importantly out of the OR.
    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. #7398
    FREAK cook's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I sure do! It keeps me put of trouble...and more importantly out of the OR.
    We are like old smokers.We just can't quit no matter what

  4. #7399
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    We are like old smokers.We just can't quit no matter what
    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. #7400
    OLYMPIAN Sunnyday's Avatar
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    Sunday 6/17 lower body training

    Dynamic warmup

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

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    138 x 3
    3 x 149 x 3

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    221 x 1
    3 x 232 x 1 with 60-90 sec between pulls. Had planned 6 singles but they got progressively worse so I stopped there

    RDLs cuz my sacrum needed these sooo bad:
    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

    20 min walk at home plus a few sets of BW walking lunges for good measure
    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. #7401
    OLYMPIAN Sunnyday's Avatar
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    Monday 6/18 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 terribly slow and felt a lot 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 8

    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

    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

  7. #7402
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/19 lower body training

    Woke up feeling rough and my HRV app told me the same. Everything felt twice as heavy as it should. Still got things done.

    Dynamic warmup

    Front squats:
    2 x bar x 5
    2 x 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 - felt more like 290 ugh! Took as much time as I needed between sets around 90 sec) instead of my planned 45 sec rests. At least it wasn’t painful and not so heavy that it was stapled to the floor. I’ll take it.

    RDLs:
    3 x 135 x 8

    Skipped walking lunges, feeling way too unstable for that move :-/

    I had hoped to do some Smith machine split squats in place of the walking lunges but it was occupied and I now have kids in childcare so my time has been cut in half

    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
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #7403
    OLYMPIAN CHILDOFGOD's Avatar
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    nice work young lady
    MY LORD OF LORDS!!!

  9. #7404
    OLYMPIAN warthog's Avatar
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    Sunny

  10. #7405
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by warthog View Post
    Sunny
    WARTHOG!!
    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. #7406
    OLYMPIAN warthog's Avatar
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    I was supposed to wave or something but forgot how to do it haha

  12. #7407
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/20 lower body training

    It has been nearly a month since I trained on a Thursday!

    Dynamic warmup

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 95 x 5
    116 x 5
    3 x 138 x 5 - went ok

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 193 x 1 - with about 20-30 sec rest then start next setup, so about 30-40 sec between pulls. Did the minimum because it felt more like 298. Don’t know why

    Nothing new or noteworthy so no new IG vids

    Pistol squats (assisted):
    3 x 5/leg

    Reverse crunch ss traditional floor crunch:
    15 ss 15 (3 rounds)

    Unilateral standing calves:
    3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

    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
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  13. #7408
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thursday 6/20 lower body training

    It has been nearly a month since I trained on a Thursday!
    Indeed - the Mighty Thor's-day is a good day to train mightily!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  14. #7409
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    How much do you vary your routine, Sunny? A little? A lot?

  15. #7410
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    How much do you vary your routine, Sunny? A little? A lot?
    Sometimes a lot, most of the time just a little. I’m still doing a progressive overload for the three powerlifts. Recently I’ve had to drop exercises due to time constraints so adding those exercises back in is variation enough for now.

    It’s also hard trying to vary things between my physical limitations and the fact that I train in a gym similar to a limited Planet Fitness. That said, if my goal was growing or improving my physique (or prepping for a show), I’d be varying exercises a lot 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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