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Thread: Sunnyday's Training Journal
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05-05-2016, 09:16 PM #58962016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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05-09-2016, 01:45 PM #5897
Monday 5/9 upper body
First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine 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
Warmup at gym:
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
120 x 3
4 x 128 x 3 - added another set from last week
Wide grip pullups:
3 x BW+20 x 5 - PR for wide grip! Woo hoo
Overhead press: skipped this last week due to time crunch
bar x 5
65 x 5
75 x 5
1 x 85 x 5 - matched my PR from 2 weeks ago
2 x 95 x 1 - PR!! Heaviest overhead press to date!!
Leaning DB lateral raise:
3 x 25 x 10/side
Reverse DB fly, leaning on incline bench:
3 x 15s x 12Last edited by Sunnyday; 05-09-2016 at 01:46 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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05-09-2016, 04:36 PM #5898
That overhead press is really impressive Sunny! You'll be doing your bodyweight soon.
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05-09-2016, 05:38 PM #5899
thanks, Mac! I'm super-pleased with that OHP. And yeah, bodyweight is what I'm aiming for.
Westside has a sort of squat/good morning training formula. It goes something like not attempting to squat a weight before you can good morning a certain percentage of that weight for a solid triple. Makes sense to me. I'm wondering if there's any sort of correlation between overhead press and bench press. Just curious is all.Last edited by Sunnyday; 05-09-2016 at 05:38 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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05-09-2016, 05:43 PM #5900
Improved shoulder strength will definitely help in bench presses.
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05-11-2016, 01:56 PM #5901
Sunny, 415 DL see you tomorrow
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05-11-2016, 08:18 PM #59022016 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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05-12-2016, 08:53 AM #5903
I've been scrambling all week, getting the house ready to receive my (very particular and judgmental) in-laws. Making breakfast this morning annnd ...
image.jpg
Lazy susan inside my corner kitchen cabinet snapped off the support rod. Nice timing. :-/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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05-12-2016, 10:19 AM #5904
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05-14-2016, 03:17 PM #5905
My in-laws are in town, making their Florida-to-Canada trek. With the exception of the recent upper body day (above), I took the week off to get the house ready. A ton of cleaning and decluttering that included three HUGE vanloads to Goodwill I got done just in time for their arrival on Friday.
Today was my first day back into the gym and I was soooo ready to move some weight!
Buuuut because the 'rents are visiting and we had afternoon plans I had just enough time for mobility work and squats so I had to make it count...and walk away with some noteworthy numbers to justify tonight's cheat meal. Translation: hit a personal best
Usual mobility stuff for warmup
(fast forward to the good stuff)
Squats:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3 (a pound over my best triple to date)
3 x 148 x 3 - PR, BEST TRIPLES TO DATE WOOT!!
All I had time for but worth it for those triples2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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05-14-2016, 07:46 PM #5906
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05-14-2016, 07:48 PM #5907
- Join Date
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I don't know about the rest of you, but I am still drooling over those ice cream cookies.
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05-14-2016, 08:29 PM #5908
Thanks, Curt! Goal is walking out my squat PR (165) and dunking it for some EASY triples, I mean not a 3RM, like leaving 2-3 more reps in the tank. THAT would be awesome.
Shizzo, I don't blame you...dem ice cream cookies are legit!
Hoping to make a good sized batch for next weekend.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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05-16-2016, 04:18 PM #5909
Mmmmmk...so...the outlaws -- I mean, in-laws left this morning.
My poor rescue dog, the hubby, and I looked like this , we are the chill ones in the household and don't like it when our delicate balance of chill zone gets disrupted.
I spent the entire morning resetting the house. Tossing wrapping paper shreds, new clothing tags, putting away new clothes and toys, crumb patrol, and of course the laundry brigade.
House got reset. Dog got reset. Arrived at gym at 12:30 pm UGH!!!!!! Had time for just one exercise before I had to get back to family life
Usual warmup of dynamic stretching and mobility stuff
Bench press, all paused reps:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
3 x 130 x 3 HEAVIEST PAUSED TRIPLES TO DATE WOOOOOOO!!!!!!!
BOOM.
Back to the family circus I go.Last edited by Sunnyday; 05-16-2016 at 04:22 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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05-17-2016, 03:33 PM #5910
Tuesday 5/17 lower body stuff
At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 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 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)
Squats:
bar x 5
95 x 5
115 x 5
130 x 4
3 x 139 x 4 PR for reps to competition depth!
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with just over 45 sec between singles, felt great!
Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant
Unilateral standing calf raise:
3 x 5 wih 5-sec hold at top each rep2016 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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