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  1. #5566
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Default

    Puppy pics?

  2. #5567
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Wednesday upper body training

    20 cat-camels at fast pace
    20 McKenzie pushups at fast pace
    10 frog stretches with a few reps internal rotaion to each side
    10 hip airplanes
    20 over-and-back banded stretches
    20 band pull-aparts
    20 kettlebell halos

    Bench press:
    bar x 5 (paused, competition-style reps)
    65 x 5
    85 x 5
    105 x 3
    something felt off coming out of the bottom, racked the bar and felt a painful knot in my left pec
    applied some Cryoderm and tried to massage it out, decided to start from scratch
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    115 x 3
    3 x 125 x 2
    2 x 115 x 3

    No idea what happened in the beginning but I'm glad it worked itself back out again.

    Haven't done any direct arm training in weeks! Felt great!

    Pinwheel curls:
    3 x 20s x 10

    V-bar pressdown:
    2 x 35 x 10
    2 x 42.5 x 10 heaviest to date I think

    Chins:
    5 x +5 x 5

    Dips:
    3 x BW x 12

    Zottman curls:
    3 x 15s 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

  3. #5568
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Quote Originally Posted by Curt James View Post
    Puppy pics?
    Here you go!

    http://forums.rxmuscle.com/showthrea...ee-Zone/page12
    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. #5569
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Once again I am behind here.

    Thursday 2/4 lower body

    warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 reverse lunge to knee hug (10/side)
    20 hip airplanes (10/side)
    20 kettlebell halos (10 each direction with 18#)

    Nordics:
    3 x BW x 10

    Squats (to competition depth):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    3 x 145 x 3

    Decided to try some walkouts with heavier weight, 20 sec hold after walking weight out to position and holding everything tight.
    155 x 20 sec
    165 x 20 sec
    175 x 20 sec
    185 x 20 sec
    ^heaviest I've ever put on my back (165 was previous heavies). Go me

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    5 x 195 x 1

    Donkey calves:
    3 x 3 pps x 10
    each set ss with 30 reps dorsiflexion using opposite foot for resistance

    Rolling planks:
    3 x 10 sec hold x 5/side
    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. #5570
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
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    Friday 2/5 upper body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    20 banded over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 18#)

    Bench press (all reps paused at bottom and top, competition style):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    3 x 125 x 2 planned for triples but the body wanted doubles only

    Standing overhead bb press:
    bar x 5
    65 x 5
    3 x 75 x 3

    Neutral grip pullups:
    5 x +5 x 5

    Inverted rows:
    3 x BW x 10

    Bent over bb rows (reverse grip):
    3 x 115 x 8

    DB pullovers:
    3 x 50 x 8
    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. #5571
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Saturday 2/6 squat session with Sioux-z Hartwig-Gary

    Did my usual warmup and she tweaked my hand and foot placement. After a few light sets to get the new technique down I was still having trouble hitting depth consitently so she had me take off my Chucks and put on a pair of squat shoes (I'M SOLD ON THESE AND JUST GOT MINE IN THE MAIL BTW!). Immediately noticeable difference!

    Since I had squatted heavy earlier in the week and I have a meet coming up, she had me staying around 80% of my 1 RM. Did a bunch of triples at 121 and some doubles at 132 with her taking video of each set. At the end she bumped it up a bit more (I think it was 143) for doubles.
    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. #5572
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
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    Monday 2/8 upper body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    20 banded over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 18#)

    Bench press (each rep paused top/bottom competition style):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    125 x 2
    130 x 1
    135 x 1
    2 x 140 x 1
    135 x 1

    Overhead press:
    bar x 5
    3 x 65 x 5

    Wide grip pullups:
    3 x +7.5 x 5 PR!

    Leaning DB lateral raise:
    3 x 25 x 10 each side

    Reverse DB fly, leaning on incline bench:
    3 x 20s x 10

    Finished with 20 minutes on the ellliptical
    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. #5573
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
    Posts
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    Tuesday 2/9 lower body training

    warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 reverse lunge to knee hug (10/side)
    20 hip airplanes (10/side)
    20 kettlebell halos (10 each direction with 18#)

    Squats (to competition depth, checking with video):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    145 x 2
    3 x 155 x 1

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    205 x 1
    3 x 215 x 1 PR!
    my heaviest raw pull to date!

    Finished with 20 minutes on the elliptical
    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. #5574
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
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    Wednesday upper body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    20 banded over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 18#)

    Bench press (each rep paused top/bottom competition style):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
    3 x 125 x 3 FINALLY GOT BACK TO SOLID TRIPLES AT THIS WEIGHT! 'Bout time.

    Pinwheel curls:
    3 x 20s x 10

    V-bar pressdown:
    3 x 42.5 x 10

    Chins:
    3 x +7.5 x 5 PR!

    Dips:
    3 x BW x 12

    Zottmann curls:
    3 x 15s x 10

    Finished with 20 min on the elliptical
    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. #5575
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
    Posts
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    Thursday lower body training

    warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    10 frog stretches with a few reps internal rotation to each side
    20 hip side-to-side (10/side)
    20 reverse lunge to knee hug (10/side)
    20 hip airplanes (10/side)
    20 kettlebell halos (10 each direction with 18#)

    Squats (to competition depth, checking with video):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    3 x 145 x 2

    Sumo deads:
    95 x 1
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    6 x 195 x 1
    Last edited by Sunnyday; 02-12-2016 at 03:23 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

  11. #5576
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
    Location
    Forest Hill, MD
    Posts
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    Friday upper body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    20 banded over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 18#)

    Bench press: (all paused reps)
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    3 x 115 x 3

    That was all I had time for...kids have an early dismissal today.
    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. #5577
    OLYMPIAN Sunnyday's Avatar
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    Location
    Forest Hill, MD
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    Saturday off to volunteer at my big girl's regional swim championships

    Monday off with the kiddos and took one of them to the dentist

    Tuesday (today) schools were closed due to a nasty ice storm that turned to pouring rain ANNND the gym's child care was jam-packed. Not exactly ideal training conditions but with less than 3 weeks left before my meet I had to make SOMETHING happen today.

    Warmup at home due to the child care time limit

    20 kettlebell halos at gym while waiting for a squat rack to open up

    Squats (hip crease below knee checked with video)
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    125 x 3
    135 x 2
    3 x 145 x 2

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    9 x 185 x 1

    all I could get done before my time ran out at childcare. :-/
    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. #5578
    OLYMPIAN black-elephant's Avatar
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    Nice progression Sunnyday. Keep up the great work.

  14. #5579
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by black-elephant View Post
    Nice progression Sunnyday. Keep up the great work.
    Thanks for the encouragement! This has been by far the WORST prep (bodybuilding OR powerlifting) I have ever experienced, with regard to unplanned days off. All I can do is focus on the stuff I can control.
    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. #5580
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
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    Default

    Wednesday upper body training

    Warmup:
    20 cat-camels at fast pace
    20 McKenzie pressups at fast pace
    full BW squat with 30 sec hold at bottom
    20 banded over-and-back stretches
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 18#)

    making up for lost time due to snow days and swim meets

    Bench press:
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    115 x 3
    125 x 2
    3 x 135 x 1

    Overhead press:
    bar x 5
    3 x 65 x 5

    Wide grip pullups:
    3 x +10 x 5 PR! :-)

    Dips:
    3 x BW x 12

    Concentration curls:
    3 x 20 x 10 each side

    Leaning DB lateral raise:
    3 x 25 x 10 each side

    Reverse DB fly:
    3 x 20s x 10

    Finished with 20 min on the elliptical
    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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