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Thread: Sunnyday's Training Journal
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05-31-2016, 07:15 AM #59412016 RX Member of the Year & March 2015 Member of the Month
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05-31-2016, 02:38 PM #5942
Gonna venture a guess you train at a REAL gym. I have to settle for "health clubs" due to the family needs.
My former coach is Dave Pulcinella. I told him I was doing walking lunges with 40s and he called me on it. So next leg day I took a vid to prove it and showed it to him at my next weigh in. In that gym I had to walk up and back past several soda and snack machines in the hallway outside the weight room. He saw the vid and he said, "Where are you training, the supermarket?!" Yep, that pretty much sums up the atmosphere at a "health club".Last edited by Sunnyday; 05-31-2016 at 02:39 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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05-31-2016, 02:45 PM #5943
Monday 5/31 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 pushups 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 4
115 x 4
5 x 122 x 4 - solid! Going up at the end of this week!
Wide grip pullups:
3 x BW+22.5 x 5 - PR! Heaviest weighted pullups ever!!
Overhead press:
bar x 5
65 x 5
75 x 3
85 x 3
75 x 3
65 x 5
Stretch pushups:
3 x 12
Leaning DB lateral raise:
3 x 25 x 8/side
Reverse DB fly, leaning on incline bench:
20s x 8
15s x 10
15s x 122016 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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05-31-2016, 03:17 PM #59442016 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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06-01-2016, 02:24 PM #5945
Wednesday 6/1 lower body
Crazy intense stuff going on in Sunny's home front. More about that later.
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
5 x 130 x 5
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 185 x 1 with about 45 sec between singles.
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
Standing unilateral calves:
5 x 5 with 5-sec hold at top of 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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06-02-2016, 02:42 PM #5946
Thursday 6/2 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 pushups 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
5 x 114 x 5 - sooo tempted to bump this weight up but I had to remind myself to hold back so I have enough for a PR attempt (paused triples) on Saturday
Chins:
5 x BW+22.5 x 5 - PR!
Pinwheel curls:
1 x 25s x 8
2 x 20s x 10
V-bar pressdown:
3 x 42.5 x 10
Concentration curls:
3 x 20 x 8/side
Dips:
3 x BW x 12
Incline alt DB curls:
3 x 15s x 122016 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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06-02-2016, 03:10 PM #59472016 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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06-02-2016, 03:15 PM #5948
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06-02-2016, 03:18 PM #59492016 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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06-02-2016, 03:24 PM #5950
Mmmk...so I have some breaking news on the powerlifting front.
In addition to the Aug 20 state championships...just announced today...there will be another meet in October or November AND CLOSER TO MY HOME!
The Oct/Nov meet might interfere with my kids' swim season so before the PL meet date is announced I'm going to chat with my kids' swim coach and find out if she has those dates yet. Should help in making a decision on my own competitions. The PL meets in this area have been filling up the same day registration opens so I will need to decide very quickly what I'm going to do.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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06-02-2016, 03:29 PM #5951
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06-02-2016, 03:38 PM #5952
And on the home front...
It's been very tense here and not out of the woods yet.
On Tuesday my mom went in for some planned outpatient surgery, my sis went with her as she lives nearby (NJ). Surgery went well, sis brought mom home. Mom had a few bites of food within an hour of coming home (per the doc's ok) and started feeling nauseous. She goes to the bathroom, calls for my sis. Long story short, my mom suddenly started bleeding excessively, my sis described it as a scene from chainsaw massacre, mom's eyes roll in the back of her head and she starts shaking uncontrollably...my sis calls 911 cuz she can't get the doc on the phone. Ambulance arrives in minutes, mom goes to ER by ambulance. Due to the heavy volume of post-Memorial-Day patients in the ER, they had mom in the hallway...FOR FIVE HOURS. :-/
She's 79. :-/
So because she had eaten something they had to wait a looooonnnng while before they could put her under again to check for internal bleeding. Everything checked out fine internally, cauterized the internal bleeding and back out again. She spent the night in the hospital and was supposed to go home yesterday morning...her blood count had dropped...A LOT...so she had to stay yet another night in the hospital. This morning her blood count was up enough that they felt comfortable enough to release her. Poor gal. She's not a sickly person, healthy as a horse in fact, so this was a real ordeal for her.
So now we wait and hope she recovers quickly.
This was the first of two procedures she needs and we were told this was the easier of the two.Last edited by Sunnyday; 06-02-2016 at 03:41 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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06-02-2016, 04:05 PM #59532016 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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06-02-2016, 04:58 PM #5954
Update on my mom.
My sis went to the hospital this morning to pick her up as she was told they would release her. My sis has been there since 10:30. The doc STILL has not signed my mom's release so they've been waiting around all this time. Wuuuuuuut???!!!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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06-02-2016, 05:12 PM #5955
Sis texts me, "Doc just arrived". I replied something I won't repeat that I'm sure made my sis bust out in laughter.
Wow.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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