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Thread: Sunnyday's Training Journal
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01-05-2016, 05:35 PM #5536
Belated Happy Birthday Sunny!
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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01-05-2016, 05:53 PM #5537
Happy Belated Sunny! I see that you have a great "lif" and wonderful family!
Glad to see you've got a great supporter and motivator for that March meet! I'll be supporting you with finally adding "full weight" to my upper body training courtesy of a fully healed & totally new biceps attachment!
HAPPY HAPPY SUNNY SUNNY!
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01-05-2016, 05:59 PM #5538
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01-05-2016, 06:19 PM #55392016 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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01-06-2016, 04:40 PM #5540
Wednesday lower body training
First thing in morning:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
lotsa foam rolling and nailing trouble spots with the lacrosse ball :-(
At gym several hours later
Chris Duffin-inspired warmup:
10 BW goblet squats
10 frog stretches with a few intrnal rotations to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
a few more BW goblet squats
20 kettlebell halos (10/side with 18#)
Nordics:
2 x 10
Squats (to competition depth):
bar x 5
65 x 5
85 x 5
105 x 5
125 x 5
5 x 135 x 4
Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
8 x 175 x 1 with 60 sec between singles
Uniilateral standing calf raise:
5 x BW x 5 with 5-sec hold at top, no rest between sides/sets
Rolling planks:
3 x 10 (5/side) with 5-sec hold each side2016 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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01-07-2016, 04:27 PM #5541
Thursday upper body training
supposed to be a bench warmup but the hip and low back were giving me a lot of trouble today
Warmup:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
a few frog stretches with internal rotation to each side
a few hip side-to-side
a few hip airplanes to each side
a few more frog stretches
10 arm crossovers to each side
10 banded over & back stretches
10 band pull-aparts
10 kettlebell halos in each direction
Flat bench:
each rep competition style with full pause at bottom & top
2 x bar x 5
65 x 5
85 x 5
105 x 5
5 x 115 x 4
Pinwheel curls:
3 x 20s x 10
V-bar pressdown:
3 x 35 x 10
Chins:
2 x BW x 5
5 x +2.5 x 5
Dips:
3 x BW x 12
Concentration curls:
3 x 20 x 10 each side2016 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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01-08-2016, 04:12 PM #5542
Friday lower body training
First thing this morning:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
10 crucifix stretches
lotsa foam roller and lacrosse ball work
Warmup at gym:
10 BW goblet squats
10 frog stretches with a few reps internal rotation to each side
20 reverse lunge to knee hug (10/side)
20 hip side-to-side (10/side)
20 hip airplaines (10/side)
20 arm crossover (10/side)
a few more frog stretches and BW goblet squats
20 kettlebell halos (10 in each direction with 18#)
Nordics:
2 x 10
Squats (to competition depth):
bar x 5
65 x 5
85 x 5
105 x 5
5 x 125 x 5
Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 60 sec between sets
That was all I had time for with a sick kid at home and the rest of the fam needing 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
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01-08-2016, 05:06 PM #5543
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Happy super belated Birthday, Sunny! <3
Awesome birthday card is awesome! Fantastic.
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01-08-2016, 05:38 PM #55442016 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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01-08-2016, 08:14 PM #5545
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01-11-2016, 11:43 PM #5546
Monday upper body training
Had to switch my training split around for the next few weeks. Means I'm benching on universal chest day. Ugh.
warmup:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
a few BW goblet squats
10 frog stretches with a little internal rotation
20 hip airplanes
10 prying pushups
20 arm crossovers (10/side)
20 kettlebell halos (10 each direction with 15# cuz the 18# was missing )
Inverted rows:
2 x BW x 10
Flat bench: (each rep paused competition style, reset shoulders at top, repeat)
bar x 8
65 x 5
85 x 5
105 x 5
125 x 3
135 x 2
140 x 1
140 x 2
3 x 145 x 1 PR! :cheeerleader:
2 x 125 x 3
Standing overhead bb press:
bar x 5
55 x 5
3 x 65 x 5
Wide grip pullups (weighted):
3 x +5 x 5 PR!
My needy fam needed me. Had to stop 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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01-12-2016, 12:11 AM #5547
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Congratulations on the PR!!!
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01-12-2016, 12:31 AM #5548
Are you pulling up only for back only or for biceps also? I think I remember you saying you did underhand so Im wondering about the wide grip" are the underhands for bis?
Last edited by warthog; 01-12-2016 at 12:32 AM.
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01-12-2016, 07:00 AM #5549
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01-12-2016, 09:21 AM #5550
Thanks, guys! I'm still jazzed about it, 24 hours later!
I do pullup/chin variations 3 days per week.
Day 1 - wide grip/overhand
Day 2 - chins/underhand grip
Day 3 - neutral/palms facing grip
I first started doing a few sets of all of the above on just one day, which was my back day. A few months ago when I started the new pullup program and changed my split to more of an upper/lower, I decided to try pullup variations 3 days per week. And yes, the purpose of the neutral and underhand variations are for both biceps and back. The machines at my gym aren't adjustable enough for my half-pint size so I just avoid them. The free weights I need are almost always in use when I need them. The pullup stations, on the other hand, are almost always empty (as is the dip station). So if I can't find the weights I need when I need them, I just do a few extra sets of chins. And pullup variations done with perfect form are so much more badass than standing curls or lat pulldowns anyway.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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