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Thread: Sunnyday's Training Journal
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01-11-2017, 10:24 PM #6376
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149336
Aaaannnnd she's training with the world record holders!
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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01-11-2017, 10:34 PM #6377
Noooooo....ya think?! Some things are importanter than biceps. Wait, what?!
LOL. Cross your fingers cuz my anniversary is on friday and hubby gave me the cash as a present so I can sign up! Now let's hope I can get my registration in before they cap it (at 16 participants).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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01-12-2017, 02:59 PM #6378
Thursday 1/12 squats n deads n stuff
30 min warmup
Squats:
bar x 5
95 x 5
started going up in kilogram equivalents from here
116 x 5
127 x 5
132 x 5 - felt awful on the low back so I backed down
3 x 116 x 5 and just worked on perfecting technique at a weight that didn't feel like my spine was crushing down on my sacrum. Blah.
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 185 x 1 with 30 sec rests, focusing on setup
RDLs:
3 x 115 x 10
Horizontal calf machine:
3 x 130 x 5 with 5-sec hold at top and 3-sec hold at bottomLast edited by Sunnyday; 01-12-2017 at 03:00 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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01-12-2017, 05:36 PM #6379
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149336
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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01-12-2017, 08:57 PM #6380
Thanks, Curt. I'm glad to have stuck around all this time.
My fam and many of my friends don't "get" the significance of MOTY. I told hubby and the rest of the fam, plus my gym fam. They were like oh yeah, that's cool. Not exactly the response I had expected. Cuz yeah- I'm all for a double celebration.
And yes, around this household I'd better say anniv>>MOTY if I know what's good for me, or I might not get to that training camp after all. Lol.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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01-13-2017, 03:17 PM #6381
Friday 1/6 bench, pullups, and some odds and ends
30 min warmup
I needed an anniversary PR so here 'tis!
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5 started going up in kilo equivalents from here
116 x 3
127 x 3
138 x 3
143 x 3 - matched my best
149 x 2 PR, heaviest double to date! Phone is still full so no vid but if it's real and not just a freak thing, then I'll be able to repeat it in the near future and I'm good with that.
5 x 116 x 3 with 2-sec pause at bottom, working on refining setup and technique
Wide grip pullups:
6 x BW x 5
Weighted pullups have been rough lately so I backed it down to bodyweight and these sets of 5 were CAKE! Legit pause at top, legit pause at bottom, no grinding, and just a minute between sets. Yeah! I think I'm gonna keep this here to put some more into my bench.
Dips:
Right shoulder was giving me issues on the first set of 12 so I stopped there and moved on.
DB overhead ext:
3 x 20 x 15 - just a little pump work from a stretched position (have done this w 60x8) cuz I didn't want to upset the shoulder any more.
Standing bb curl:
3 x 40 x 10 with about 30 sec between sets
Inverted rows:
3 x BW x 12 with a 1-sec hold at top of each rep
Straight arm pulldowns:
haven't done these in forever
3 x 25 x 102016 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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01-14-2017, 04:05 PM #6382
Saturday 1/14 heavy squats n deads
30 min warmup
Waited over an hour for a squat rack
Squats:
bar x 5
95 x 5
115 x 5
135 x 5
145 x 3 - this ROCKETED up like a 6RM should so I kept going
2 x 155 x 3 - felt heavy-ish but solid so I decided to go up and take a vid
1 x 165 x 3 - just 1 rep below my best at this weight, DIVE-BOMBED every rep ATG and it MOVED! Room was spinning afterward but I didn't die LOL. Got done and my viedeographer told me it didn't record cuz my phone was out of space so no vid :-(
1 x 155 x 3 - felt easy after 165
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 200 x 1 - with 60-90 sec between singles, added 2 singles from last week
Had to stop there, ran out of time, celebrating my 11th anniversary tonight.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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01-14-2017, 07:17 PM #6383
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01-15-2017, 07:01 AM #63842016 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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01-16-2017, 03:24 PM #6385
Monday 1/16 bench and some upper body stuff
30 min warmup, followed by a 60-min wait for a bench
Place was a ZOO today, due to the holiday with kids off from school PLUS the gym opened up their super-cool TRAMPOLINE PARK and every kid in the zip code was there to try it out. Wow.
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
3 x 105 x 4
1 x 110 x 4
1 x 115 x 4
1 x 121 x 4 - got it no help but last rep was a little slow for my liking, decided to back it down and work on technique
1 x 110 x 4
IMO, a super-solid bench session considering how long I had to wait
Neutral grip pullups:
5 x BW x 5 with about 45 sec between sets yay!
Leaning DB lateral raise:
3 x 15 x 12/side
Reverse DB fly, leaning on incline bench:
3 x 15s x 10
Hand release pushups:
3 x BW x 12
Pinwherl curls:
3 x 15s x 12
Skulls:
haven't done these in years and it was so fun!
3 x 30 x 152016 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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01-16-2017, 03:33 PM #6386
Ray Williams is currently in SECOND PLACE for IWGA's 2016 Athlete of the Year!
If you have the time, please consider following the link and casting your vote for this amazing athlete...
https://www.theworldgames.org/the-iw...-the-year-20162016 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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01-17-2017, 03:34 PM #6387
Tuesday 1/17 squats n deads n stuff
30 min dynamic warmup
GYM WAS EMPTY - AGAIN! - Seems to be a trend on Tuesday in 2017
Squats:
bar x 5
95 x 5
115 x 5
135 x 5
3 x 145 x 4
1 x 145 x 8 - volume PR! Beat my previous best by 2 reps YEAH!
On the 4th set at 145, I unracked it and it felt more like a warmup weight than a moderately heavy set of 4 kinda weight, so I went for AMRAP and suprised myself...and my videographer. Vid posted on my IG for those of you who want to see it.
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 190 x 1 with 45-60 sec rests
RDLs:
3 x 135 x 8
Ab wheel rollouts:
3 x 15
Horizontal calf machine:
3 x 130 x 5 with 5-sec hold at top and 3-sec hold at bottom
Full body foam roll and stretch.Last edited by Sunnyday; 01-17-2017 at 03:34 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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01-18-2017, 04:12 PM #6388
Wednesday 1/18 bench and some pullups and shoulders
Dynamic warmup
Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
100 x 5
116 x 5
121 x 5 this felt great so I decided to test drive 125x5
2 x 125 x 5 - first set awesome, second set was a grind at the end
1 x 121 x 5 - nailed it and wanted to do more but time was not on my side
Chins:
3 x BW+35 x 5
^this was funny: there is a physical therapy office inside the gym with a clear view of the dip/pullup station. After my last set I looked up after I unchained the weight from my belt and literally the whole PT office was staring at me like this So I was like I cannot wait until I can rep these out with a 45 chained to my belt and look up at the stares!! Haha!
Dips:
3 x BW x 12
Shoulder complex, 3 rounds:
arm circles forward 5s x 10
arm circles backward 5s x 10
Scott press 15s x 8
Overhead press 15s x 8
Time to get back to playing supermom. Up, up, and away! LOL.Last edited by Sunnyday; 01-18-2017 at 04:12 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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01-18-2017, 08:25 PM #6389
John Meadows is launching a new supplement line, Granite Supplements". Launch date is Feb. 4!
So far, I've read about intra-workout (Keto Factor), pre-workout (Arc Reactor), and fat burner (Lipocalypse). Here's the label for the pre-workout.
IMG_2617.jpg IMG_2618.JPG
You can find more info on the company's IG @granitesupplements or their Facebook page.
Really looking forward to seeing how this line performs!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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01-19-2017, 03:37 PM #6390
Thursday 1/19 lower body stuff
Dynamic warmup
Went lighter today cuz time crunch for an IEP meeting for my son
Squats:
bar x 5
95 x 5
116 x 5
5 x 132 x 5
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 182 x 1 with 30 sec between singles
Nordics:
3 x BW x 10
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 calves:
5 x 5/side with 5-sec hold at top, superset with 30 reps dorisflexion/side
Front & side planks:
3 x 60 sec hold each2016 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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