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Thread: Sunnyday's Training Journal
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05-15-2017, 03:16 PM #6556
Monday 5/15 upper body training
Shoulder felt pretty good today today, so I bumped up some weights and sets, but by the end I had to back down again cuz it started singing to me. :-/
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 4
4 x 108 x 4 - felt really solid, 2-count at bottom, up 3 lbs yay
Wide grip pullups
5 x BW+15 x 5 - added another set from last week
Incline DB press:
10s x 12
15s x 12
20s x 12
25s x 12
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Six ways:
4s x 0 - shoulders started aching, opted to stop there.
Had an appointment so I had to skip my walk/cardio. Oh well.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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05-16-2017, 10:07 AM #65572016 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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05-16-2017, 02:41 PM #6558
Tuesday 5/16 lower body stuff
dynamic warmup
DB lying leg curl:
2 x 30 x 12
4 x 40 x 12
Squats:
ramped things up differently today
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5
4 x 125 x 54 - keeping with the easy peasy technique work theme
Sumo deads:
135 x 1
155 x 1
8 x 175 x 1 - with 45 sec between pulls. First time in ages that ALL of these pulls felt great from the floor, nice and smooth!
RDLs:
3 x 115 x 10
Unilateral standing calf raises:
5 x 5 with 5-sec hold at top and 3-sec hold at bottom
20 min walkLast edited by Sunnyday; 05-16-2017 at 02:42 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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05-17-2017, 03:08 PM #65592016 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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05-17-2017, 03:12 PM #6560
Wednesday 5/17 upper body training
Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
5 x 105 x 5
Chins:
5 x BW+15 x 5 - up another set from last week, planning to go up 2.5# next week
Rope pressdown ss rope hammer curl:
4 rounds of 50 x 12 ss 50 x 12
Dips ss standing bb curl:
4 rounds of BW x 12 ss 45 x 8
20 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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05-18-2017, 11:29 AM #65612016 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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05-18-2017, 03:09 PM #6562
Thursday 5/18 lower body stuff
tons of mobility work cuz hip was sticky this morning :-/
dynamic warmup
My HRV app advised me to take it easy today, so I ramped up squats a little slower, aimed for technique work on squats and deads, and backed off a set or two here and there
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
4 x 118 x 5
Sumo deads:
135 x 1
155 x 1
10 x 162 x 1 - with 30 sec between pulls. Felt REALLY good, like Tuesday's deads, which is encouraging!
Seated leg curl ss leg extension:
3 rounds of
50 x 10 ss 50 x 10
Ab wheel ss horizontal calf machine:
3 rounds of
15 ss 130 x 12
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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05-18-2017, 07:16 PM #6563
Sunny, I forgot that I will be not be at the gym tomorrow and will be at OC next week. Will have to do the bands end of next week.
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05-18-2017, 08:59 PM #65642016 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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05-18-2017, 11:57 PM #6565
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
I have an idea of what my current weight is... probably nearing 200 again. And not a good 200. Suffering from Strep and have been sucking down vanilla ice cream like it's going out of style. :-/
Insert sympathy here: ___________________
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05-19-2017, 02:44 PM #6566
Friday 5/19 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 3
115 x 3
3 x 120 x 3
Neutral grip pulllups:
5 x BW+15 x 5 - added another set from last week
Face pulls:
4 x 50 x 15
Straight arm pulldowns:
4 x 50 x 10
20 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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05-20-2017, 10:00 AM #6567
I currently weigh 110 lbs. Last time I checked (by BodPod) at 112 lbs my BF was 9.1%. So I think it's safe to estimate my current BF is in the mid-8s. I'm content with the way I look and have no "goal" weight in mind. Because my BF is already naturally low, I have no desire OR need to change my weight. In powerlifting I compete in the 52 kg (114.6 lb) weight class so as long as my weight stays a few pounds below that number and doesn't go over, I'm good to jump into a meet at any time.
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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05-20-2017, 01:46 PM #6568
Saturday 5/20
Well I had planned to do heavy squats and sumo deads today, and my HRV app was reading fine in spite of having a very restless sleep last night.
Family circus that included running to the pharmacy for a prescription (with the rest of the free world LOL) plus our annual neighborhood yard sale (chaos off the chain) left me feeling even more worn out than when I woke up. So...yuk.
Got to the gym and did my usual chiro-prescribed mobility work...QLs (low back) still jumpy like they were on the verge of major spasm but not quite there, so...more mobility work...and stretching...and more mobility work and stretching...and still couldn't get the kinks out enough to squat or deadlift safely so I bagged the whole thing.
Sigh.
Tomorrow is another action packed day with the family circus, so no chance of making it up tomorrow.
It's happened too many times that I've lost my heavy days at the end of the week. I had originally planned heavy days at the end of the week because Monday/Tuesday never worked well for heavy lifting in the past, and because my powerlifting meets always fall on a Saturday, it just seemed like a good way to go. But in the last few months, I've noticed that my body is handling heavier weights better in the beginning of the week. And since my competing plans are trashed for the rest of the calendar year (more about that below), I figure why not move things around for the time being and see how it goes.
So...yeah...competing is a wash. I'm not the least bit happy about it but my husband gave me a choice between getting my nutrition certification OR doing a powerlifting meet. Really sucks to have to choose but it is what it is.Last edited by Sunnyday; 05-20-2017 at 01:47 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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05-22-2017, 02:54 PM #6569
Monday 5/22 upper body training
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
^ took forever to get warmed up
95 x 5
105 x 4
3 x 112 x 4
1 x 112 x 8 AMRAP
Wide grip pullups
3 x BW+17.5 x 5 - added another set from last week
Incline DB press:
10s x 10
15s x 10
20s x 10
2 x 25s x 10
30s x 8
35s x 8 - not bad, haven't hit these numbers in quite a while
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Front DB raise:
3 x 15s x 10
Leaning DB lateral raise:
3 x 25 x 8
Stretch pushups:
4 x 122016 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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05-22-2017, 07:13 PM #6570
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
When she was still competing, Betty Pariso did an interview w/ Musclemag International in which she described a bad injury she had sustained in the gym. The interviewer asked her when she got surgery. She said, "I didn't. I work around it."
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