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  1. #6586
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/11 lower body stuff

    dynamic warmup

    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 40 x 12

    Squats:
    bar x 5
    95 x 5
    115 x 5
    3 x 121 x 5 - just some easy peasy technique work

    Sumo deads:
    135 x 1
    155 x 1
    6 x 165 x 1 - with 30-45 sec between pulls. Was supposed to be easy peasy but felt like lead. At least it broke the floor unlike 155 on Tuesday.

    Crazy busy afternoon so that was all I had time for
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  2. #6587
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/12 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
    4 x 115 x 3

    Neutral grip pulllups:
    4 x BW+15 x 5 - added another set from last week

    Reverse grip bb rows:
    bar x 12
    95 x 10
    2 x 115 x 8
    115 x 10
    115 x 12 - could be a rep PR

    Decline DB rows:
    3 x 45 x 10/side

    Decline DB pullovers:
    3 x 45 x 10

    Inverted rows:
    4 x BW x 10

    20 min walk on the indoor track
    Last edited by Sunnyday; 05-12-2017 at 01:51 PM.
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  3. #6588
    TEAM ITHXU CHILDOFGOD's Avatar
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    great job young lady
    MY LORD OF LORDS!!!

  4. #6589
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady

    Thank you
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  5. #6590
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/13 Squats n deads

    In a rush cuz one of my kids had a birthday party to attend. Got in the minimum.

    dynamic warmup

    Squats:
    bar x 5
    95 x 5
    2 x 115 x 5
    3 x 135 x 3 - moved pretty well

    Hip was hurting a little so I played it safe and didn't pull from the floor

    Rack deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    5 x 235 x 1
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  6. #6591
    FREAK cook's Avatar
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    Happy Mothers day Sunny!

  7. #6592
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Happy Mothers day Sunny!
    Thanks for thinking of me, cook!
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  8. #6593
    OLYMPIAN Sunnyday's Avatar
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    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.
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  9. #6594
    TEAM ITHXU CHILDOFGOD's Avatar
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    great job and HAPPY BLELATED MOTHER'S DAY, young lady
    MY LORD OF LORDS!!!

  10. #6595
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job and HAPPY BLELATED MOTHER'S DAY, young lady
    Thanks, same to you!
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  11. #6596
    OLYMPIAN Sunnyday's Avatar
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    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 walk
    Last edited by Sunnyday; 05-16-2017 at 02:42 PM.
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  12. #6597
    TEAM ITHXU CHILDOFGOD's Avatar
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    great work
    MY LORD OF LORDS!!!

  13. #6598
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great work
    Thank you
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  14. #6599
    OLYMPIAN Sunnyday's Avatar
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    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 walk
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  15. #6600
    TEAM ITHXU CHILDOFGOD's Avatar
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    so what is ur idea weight now, Mrs Sunny?
    MY LORD OF LORDS!!!

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