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  1. #6811
    OLYMPIAN Sunnyday's Avatar
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    Monday 10/2 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
    125 x 4
    2 x 135 x 4 -PR for 4s
    1 x 132 x 4

    Wide grip pullups
    3 x BW+35 x 5 - PR

    Seated Y press:
    2 x 15s x 10
    2 x 20s x 8 - PR

    Incline DB press ss chest supported DB rows:
    25s x 10 ss 25s x 10 (4 rounds)

    Leaning DB lateral raise:
    4 x 15 x 12/side

    60 min walk at home
    Last edited by Sunnyday; 10-02-2017 at 03:18 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. #6812
    OLYMPIAN Sunnyday's Avatar
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    ]Tuesday 10/3 lower body

    Dynamic warmup

    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

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    felt like a truck on my back, just like last week. Ugh.

    Front squats:
    1 x bar x 6
    back and hip pain, stopped.

    RDLs (to try to relieve sacral pain):
    4 x 135 x 8 - worked, pain gone. Whew!

    Decided to TRY to deadlift from the floor annnd...

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 with 60 sec rests, went beautifuly, felt like it should. vids posted on IG. Go figure

    60 min walk at home
    Last edited by Sunnyday; 10-03-2017 at 03:40 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

  3. #6813
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    KEEP up the great work young lady
    Thanks, COG. I plan to.
    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. #6814
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Wednesday 10/4 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 x 12
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    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
    115 x 5
    2 x 124 x 5
    3 x 127 x 5 - Hump Day PR! My heaviest 5s EVER!! Didn't hesitate to post the vid on IG LOL

    Neutral grip pullups:
    3 x BW+35 x 5

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (4 rounds)

    60 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

  5. #6815
    FREAK cook's Avatar
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    Ft.Worth Texas
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    Hey congrats on that bench pr

  6. #6816
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Hey congrats on that bench pr
    Thanks, cook! I've been beaming about it all afternoon.
    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. #6817
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Thursday 10/5 lower body training

    Dynamic warmup

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    125 x 5
    3 x 132 x 5 - felt meh. But I'll take it considering I couldn't get above 95 lbs on Monday.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    10 x 193 x 1 - with 30 sec rests. At least this lift is right where it needs to be.

    Vids of both lifts (first & last sets) posted on IG for anyone who cares to see.

    60 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. #6818
    OLYMPIAN Sunnyday's Avatar
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    Friday 10/6 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 3
    135 x 3
    3 x 143 x 3 - the very last of my post-injury PRs cuz this matched my heaviest-ever triples! Woot! IG vid posted of the first rep cuz my phone died lol

    Close grip bench ss incline DB curl:
    75 x 10 ss 20s x 10 (4 rounds)

    60 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

  9. #6819
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Saturday 10/7 lower body

    Dynamic warmup

    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

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    132 x 3 felt awful

    Seated leg curl ss leg extension ss horizontal calf machine:
    50 x 10 ss 50 x 10 ss 130 x 12 (3 rounds)

    60 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

  10. #6820
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    Feb 2009
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    Quote Originally Posted by Sunnyday View Post
    Saturday 10/7 lower body

    Dynamic warmup

    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

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    132 x 3 felt awful

    Seated leg curl ss leg extension ss horizontal calf machine:
    50 x 10 ss 50 x 10 ss 130 x 12 (3 rounds)

    60 min walk at home
    Did you figure out why you felt awful after the last squats set?

  11. #6821
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Quote Originally Posted by hifrommike65 View Post
    Did you figure out why you felt awful after the last squats set?
    Not really sure what triggered it. Warmup felt fine, ramp-up sets to 115 frlt fine also. Out of nowhere my hip started aching to the point I couldn't keep my back tight, so I stopped.
    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. #6822
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    work it GIRL
    Thanks, COG. Certainly wasn't much in terms of work. But that's all the bod allowed me to do yesterday.
    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. #6823
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 10/10 lower body

    Dynamic warmup

    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

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Squats (competition style, below parallel):
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 4 - felt pretty good so I went up
    145 x 4 - hmmmm, still felt good
    154 x 4 - moved well, and this is where I had left off before things went south, so ok
    154 x 5 - I miscounted reps and matched my best-ever set of 5. Go figure
    then my chiro challenged me to go up, game on
    165 x 4 - PR for 4, my heavest set of 4 EVER!!! Of course there's an IG vid

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1 - moved ok but I ran out of time and needed to do some errands

    still super happy with how today's training went!

    60 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

  14. #6824
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
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    Wednesday 10/11 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 x 12
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    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
    116 x 5
    3 x 127 x 5

    Wide grip pullups:
    3 x BW+35 x 5

    Seated machine rows:
    4 x 90 x 10

    60 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

  15. #6825
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
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    Thursday 10/11 lower body training

    Dynamic warmup

    DB lying leg curl:
    15 x 12
    20 x 12
    4 x 25 x 12

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 5
    4 x 154 x 5 - still in disbelief these went so well, vid posted on IG

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 198 x 1 - with 30 sec rests - vid posted on IG

    60 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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