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  1. #6511
    RX MEMBER David4ts's Avatar
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    465.jpgI finally got the pic to load. I had to reformat it.

  2. #6512
    OLYMPIAN Sunnyday's Avatar
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    ^^^^^
    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. #6513
    OLYMPIAN Sunnyday's Avatar
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    Friday 4/21 upper body stuff

    dynamic warmup

    Bench press (competition style: pause at bottom, pause top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    115 x 3
    120 x 3
    wanted to go heavier but no trustworthy spotter in sight so I put on my SlingShot and went to work:
    125 x 3 with 2-sec pause
    130 x 3 with 2-sec pause
    135 x 3 with 2-sec pause
    wanted to keep going until I couldn't get 3 but ran out of time. Guessing I could've made it to 145

    Face pulls:
    1 x 50 x 12
    3 x 60 x 12

    Reverse grip bb rows:
    4 x 115 x 8

    Decline DB rows:
    3 x 50 x 10 - PR for reps!

    Decline DB pullovers:
    30 x 6
    35 x 6
    40 x 6
    3 x 50 x 6 - PR!

    Neutral grip pullups:
    4 x BW+12.5# x 5
    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. #6514
    OLYMPIAN Sunnyday's Avatar
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    Sautday 4/22

    My 16-y.o. is with us for the weekend so I was rushed. Annnd I couldn't get a squat rack though I waited for nearly an hour. Mmmmk...calisthenics and abs and calves and lotsa mobility work it is.

    Dynamic warmup

    4 rounds of...
    banded walks
    banded squats
    ab wheel
    horizontal calf machine (think leg press calves)
    leopard crawls forward & backward
    cross crawls
    a few rolling variations
    shin box and some other hip internal/external rotation things

    Then ran in to a dear college age friend whose mom (my age) had a stroke and has been on the decline. Gave her some resources that will hopefully help get the two of them to a better place, mentally and physically.

    Left the gym at my target leave time and proceeded to the garden center to pick up the last few vegetable plants for my raised beds. Two different grocery stores (ugh) and those three errands took me a whopping THREE HOURS, even though they're within 10 minutes of my house: traffic, couldn't immediately find what I was looking for....etc.
    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. #6515
    OLYMPIAN Sunnyday's Avatar
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    Monday 4/24 upper body training

    dynamic warmup
    tried some new hip mobility stuff and see how I could incorporate it into my regular routine, and that took some extra time

    Bench press (competition style- pause bottome and top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5 - didn't know how this would feel cuz joints/weather but it felt great to here!
    105 x 4
    4 x 115 x 4 - very pleased with how these sets went!

    Wide grip pullups:
    5 x BW+12.5 x 5

    Incline DB press:
    2 x 25s x 10
    2 x 30s x 10

    Incline DB fly ss reverse DB fly:
    4 x 15s x 10

    Six ways:
    4 x 5s x 10
    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. #6516
    OLYMPIAN Sunnyday's Avatar
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    OK, science and math geeks! I have a great story for you!

    I'm helping my kid with her math homework and I had to do a double take. The BOOK mixed up the concepts of precision vs. accuracy! Like, they used the definition for accuracy to define precision! After laughing myself to tears, texting my husband plus every science and math friend I know, I sat down to email the teacher who is probably just teaching out of the book and has no clue. I even offered if she wanted me to, to come in and guest teach those concepts - if it would be well received that is. Wow.

    I taught precision vs. accuracy to middle school, high school, and college students, as well as correcting other scientists in the workplace who were writing new drug applications and journal articles (to be published in peer reviewed journals -- at least they had the sense to ask someone proofread them LOL).

    Hope this gave the geeks here a chuckle as it did for me.
    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. #6517
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Hope this gave the geeks here a chuckle as it did for me.

    As a software programmer, I can relate to precision.

    I have to remember to not say the words Integer or Floating point to a customer.

  8. #6518
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 4/25 lower body stuff, sort of. :-/

    dentist appointment this morning so I was mega rushed annnd the gym was packed

    dynamic warmup

    annnnd...all squat racks occupied. grrrrrr

    opted to putter until a rack opened up

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

    rack finally opened up, moved like OJ Simposon in an Avis car commercial LOL

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 4
    140 x 4
    and my time ran out. Sigh.
    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. #6519
    OLYMPIAN stanlystud's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 4/25 lower body stuff, sort of. :-/

    dentist appointment this morning so I was mega rushed annnd the gym was packed

    dynamic warmup

    annnnd...all squat racks occupied. grrrrrr

    opted to putter until a rack opened up

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

    rack finally opened up, moved like OJ Simposon in an Avis car commercial LOL

    Squats:
    bar x 5
    95 x 5
    115 x 5
    135 x 4
    140 x 4
    and my time ran out. Sigh.
    lookin good Baby doll...

  10. #6520
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by stanlystud View Post
    lookin good Baby doll...
    You're sweet! Thanks!

    For a volume junkie with the goal to get a decent training effect it sucks, tho.
    I was just getting warmed up. Ugh.
    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. #6521
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    lookin'
    great young lady
    Thanks, you're very kind.

    Not sure you peeps are seeing what's really going on: my heaviest triples on squats is 175 (puts my 1RM around 187-198), and this was just two working sets WELL below that, plus 4 sets for abs and calves.
    it's truly not "lookin' great"
    Thanks for the encouragement still the same.
    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. #6522
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 4/26

    off day from training today, although I did make sure I got my mobility work done

    I had an interview at a chiropractic office - not MY chiro, but it turns out this is my chiro's chiro, LOL! They're actually looking for a full-timer but all I can offer them is part-time, so I doubt they'll offer me the job if someone can do full days for them. Still, it was really refreshing to be in another office besides my own chiro's where EVERYBODY gets it. You certainly don't see THAT in a commercial gym!
    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. #6523
    OLYMPIAN Sunnyday's Avatar
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    Thursday 4/27 lower body stuff

    dynamic warmup

    -I incorporated the new stuff I tried earlier in the week and then tested my left leg's internal rotation (which 6 months ago wasn't even 5 degrees) and it's cool there's a noticeable increase, my conservative estimate 10 degrees. I'm told that's not very common in someone with severe osteoarthritis. Just goes to show the "experts" that say bone-on-bone arthritis can't ever be reversed and there is no cure are WRONG, WRONG, WRONG!! -- it SOOOO can be reversed...if there is some movement in the joing AND you are willing to do the mobility homework, get consistent exercise, make diet changes, improve nervous system functioning, and get consistent quality sleep. Yeah!! The chase to 15 degrees internal rotation begins!

    squat racks were all occupied so I opted for pre-exhaust

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

    DB lying leg curl:
    2 x 30 x 12
    4 x 35 x 12

    Squats:
    bar x 5
    2 x 95 x 5
    2 x 115 x 5
    3 x 135 x 5 - these felt REALLY GOOD AND SOLID!
    my chiro was training in the squat rack beside me and he said they were fast reps, too, which made me feel good about going heavier on Saturday WOOT!

    RDLs:
    bar x 6
    95 x 6
    3 x 115 x 6

    I was hoping to do some high volume leg extensions and/or leg press but both were occupied, so I decided to stop while I was feeling good, not push it too far, and hopefully save the all-out push for Saturday's heavy squats n deads. Fingers crossed.
    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. #6524
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    very true, i hope u do get the job tho. GO FOR IT
    Thanks, I hope I get it too. Really, I'd offer to clean their toilets for free or even PAY THEM if I have to, just for the opportunity to hang with these people and learn from them. Wow, it was THAT cool of a place. Hopefully I'll get the job and I can elaborate more as to why this is such a cool environment. But imagine stepping into a world where the whole group GETS IT, and everybody has everyone's back. Say it with me: wow.
    Last edited by Sunnyday; 04-27-2017 at 02:39 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

  15. #6525
    OLYMPIAN Sunnyday's Avatar
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    Sad news. The chiro office just called me to let me know they will need to give the position to someone who can work longer hours. With no childcare, I'm very limited on what I can offer them. That said, the feedback I got other than limited availability was extremely positive. They told me if my availability did change, to give them a call back because they have the money to pay two people.

    The upside: I can't even count how many times in my 49 years that I've interviewed and never heard any feedback or even a "no thank you" follow-up. And then, even IF I heard back, it certainly wasn't this genuinely open. So, yeah, wow.

    Like I told you peeps, this office was amazing, and I'd love to work there.
    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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