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Thread: Sunnyday's Training Journal
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04-11-2016, 03:18 PM #58362016 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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04-11-2016, 08:57 PM #58372016 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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04-12-2016, 01:52 PM #5838
Today I rescued yet another soul who got pinned under a loaded barbell. This guy wasn't so smart and wasn't very receptive to suggestions on his technique. He just kept going with heavy singles with 155 (while wearing a boot from foot surgery)...and kept getting pinned.
I later joked with the gym manager that if this guy-pinned-under-barbell trend continues, I'll be asking for commission...by the pound. LOL.Last edited by Sunnyday; 04-12-2016 at 01:54 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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04-12-2016, 01:58 PM #5839
Tuesday squats n deads
At home first thing:
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction per foot
20 supine foot point/flex per foot
full BW squat with 30 sec hold at bottom
At gym warmup:
a little foam rolling
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
20 reverse lunge to knee hug (10/side)
20 kettlebell halos (10 each direction with 20#)
Squats:
bar x 5
95 x 5
115 x 5
5 x 128 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 45-60 sec between singles - last few were a little longer on rests due to having to rescue the guy getting pinned under the barbell...multiple times
I had planned to do more but between the multiple rescue missions described above, I just lost motivation and decided 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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04-12-2016, 03:27 PM #58402016 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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04-12-2016, 03:38 PM #5841
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04-12-2016, 03:53 PM #58422016 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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04-13-2016, 05:34 PM #5843
Wednesday 4/13 upper body
First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
Solid stuff today! Looking forward to my heavy days at the end of the week
Warmup at gym:
a little foam rolling
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
5 x 107 x 5 - felt so easy I am sooo ready for heavier weight Friday!
Chins:
had planned 4 x 5 but I added an extra set cuz I was just having too much fun
yeah, yeah...what freak gets off on weighted pullups?! - I do, I do!! LOL
5 x BW+15 x 5
Dips:
3 x BW x 12
Pinwheel curls:
3 x 20s x 10 - dropped the weight and upped reps from last week
V-bar pressdown:
3 x 42.5 x 10
Concentration curls:
3 x 15 x 12/side - dropped the weight down and upped the reps from last week2016 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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04-13-2016, 05:47 PM #5844
Solid workout.
Training and diet consulting available. Send me a PM.
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04-13-2016, 05:50 PM #5845
- Join Date
- Mar 2016
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Sunny, any plans to compete again?
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04-13-2016, 06:03 PM #5846
Thank you! I still miss all the freaky volume I used to do (sniff) but this strength thing a'la DUP is pretty cool too.
Powerlifting: Hoping to do a push-pull meet in mid-September and then the state championship (full) meet around Thanksgiving.
Bodybuilding: wish I could. I miss it terribly, which is why I diet down to near-show-ready for powerlifting even though I don't need to diet at all Even when done on a shoestring like I do it, bodybuilding is just too expensive for me. For what it costs to just ENTER one bodybuilding show, I can hire the legendary Sioux-z Hartwig-Gary as a powerlifting coach for a year. No kidding.Last edited by Sunnyday; 04-13-2016 at 06:04 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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04-13-2016, 06:13 PM #5847
- Join Date
- Mar 2016
- Posts
- 417
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- 0
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04-13-2016, 06:27 PM #5848
If you would have asked me that before I dieted down for my first show in 2011 I would have said yes. However, I am that rare superfreak who gets stronger the more ripped I get, until about 3 weeks out (never tested this any leaner than that). I found at about 5 weeks out was when I started hitting PRs like mad, but after that point my coach insisted I stop lifting so heavy and naturally I listened. My strength just disintegrated my first offseason when the look softened up. Each time dieting down in 2012 and 2013 and 2014 same crazy strength boost.
So when I signed up for my first bench meet last summer I just nailed a 5 weeks out-ish kind of look and it worked nicely. I went a bit further to the 3 weeks out-ish look for my first full meet last month and sure enough, deadlift PR on the platform.Last edited by Sunnyday; 04-13-2016 at 06:28 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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04-14-2016, 05:52 PM #5849
Thursday 4/14 squats n deads n nuthin' else LOL.
At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction per foot
20 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 hip airplanes (10/side)
20 reverse lunge to knee hug (10/side)
20 kettlebell halos (10 each direction with 20#)
Squats:
bar x 5
95 x 5
5 x 119 x 5 - went great, felt easy, going up next week
Sumo deads:
135 x 1
155 x 1
10 x 173 x 1 with 45-60 sec between singles - cake walk, going up next week
Wish I could have done more. Ran lotsa errands this morning. Started almost 2 hours behind schedule and had a chiro appointment in the early afternoon. Each of my kids was a handful today. Looking forward to lifting heavy tomorrow and Saturday. Weather is supposed to be gorgeous so I'm praying that equates to an empty gym both days. :-)Last edited by Sunnyday; 04-14-2016 at 05:53 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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04-14-2016, 09:47 PM #5850
Sunny I really admire the way you're able to get your training in even with the million daily chores you have with the kids and all.
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