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  1. #6496
    OLYMPIAN Sunnyday's Avatar
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    Thursday 4/12 upper body training

    Dynamic warmup

    Bench press (competition style - pause bottom and top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    110 x 5
    2 x 115 x 5 - heaviest 5s in a while, felt great!

    Chins:
    3 x +12.5 x 5

    Rope hammer curl ss rope pressdown (4 rounds):
    40 x 12 ss 40 x 12 - up 2 reps each exercise from last week

    Standing bb curl ss dips (4 rounds):
    35 x 8 ss BW x 12

    Incline alt DB curl ss skulls (4 rounds):
    15s x 8 ss 25 x 12
    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

  2. #6497
    OLYMPIAN Sunnyday's Avatar
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    Friday 4/14 lower body stuff with kids in tow

    Dynamic warmup

    Squats (competition style, hip crease WELL below knee):
    bar x 5
    95 x 5
    115 x 5
    135 x 3 - felt a little off balance and decided to stop there

    Rack deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    10 x 205 x 1 with 60 sec between pulls

    RDLs:
    4 x 135 x 10 - volume PR

    Seated leg curl ss leg extension ss horizontal calf machine:
    70 x 8 ss 70 x 8 ss 130 x 8
    70 x 9 ss 70 x 9 ss 130 x 9
    70 x 10 ss 70 x 10 ss 130 x 10
    70 x 12 ss 70 x 12 ss 130 x 12 - volume PR for all three

    Fun gym story!...
    While I'm warming up for squats, david4ts (age 69) is on the deadlift platform and working his way up to a max single, hoping to PR. In walks another cool gym friend of ours, age 30 and a savage lifter, and he starts working in with david4ts on deadlifts. So there they were, two savage lifters deadlifting their arses off. I'm thinking, dis gonna be epic, and I was right...
    So they're working up to 405, then 425...and it's starting to get loud as it hits the floor. At 470, the 30-y.o. friend pulls it for a hard but solid single and goes for the double. He locks it out and "sets" it down with a loud THUD. The floor shakes and I literally bounced off the floor, laughing cuz I bounced off the floor from the thud. With that thud, the "fun police" aka gym staff start circling like vultures over road kill, trying to figure out which one of us "dropped" the weight so they could scold us. David4ts says, "it's like a bunch of high school kids smoking in the bathroom and the teachers circling through trying to catch one of us!" What a great scene in a gym that's a step above Planet Fitness!
    Last edited by Sunnyday; 04-14-2017 at 01:26 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

  3. #6498
    OLYMPIAN Sunnyday's Avatar
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    I made single-ingredient ice cream for the first time!


    IMG_2145.jpg

    4 frozen bananas in a food processor, whipped until soft serve ice cream consistency. Makes about a pint. If you haven't tried this yet, you're missing out! It is deeeeelish!
    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. #6499
    OLYMPIAN Sunnyday's Avatar
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    Saturday 4/15 bench and some pullups

    dynamic warmup

    Bench press (competition style- pause bottom and top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 3
    2 x 115 x 3
    1 x 120 x 3
    1 x 125 x 3
    2 x 125 x 6 with slingshot

    Neutral grip pullups:
    3 x BW+12.5 x 5

    Lotsa stuff going on at home getting ready for the holiday, so I had 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

  5. #6500
    OLYMPIAN Sunnyday's Avatar
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    Monday 4/17 upper body training with kids in tow

    Dynamic warmup

    Bench press (competition style, pause bottom and top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    4 x 105 x 4

    Wide grip pullups:
    4 x BW+12.5 x 5 - up a set from last week

    Incline DB press:
    4 x 25s x 10

    Incline DB fly ss reverse DB fly (4 rounds):
    20s x 12 ss 20s x 12

    Six ways:
    4 x 4s x 10

    Kids go back to school tomorrow so I can finally get my daytime life back the way I like it!
    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. #6501
    OLYMPIAN Sunnyday's Avatar
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    Opened the pool today, the earliest we've opened it since we've lived here.

    image.jpg
    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. #6502
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    I
    hope ur thumb is much better 2day, Mrs. Sunny
    Still several shades of purple but it's not keeping me from training, thankfully.


    Quote Originally Posted by CHILDOFGOD View Post
    it
    looks yummy
    Trust me, it's legit!


    Quote Originally Posted by CHILDOFGOD View Post
    keep up the awesome work, young lady. hey have u had time to check out my trainin' journal yet?, i'm just askin'?
    Thanks for the kind words, COG.
    As you can see from the above pics (and my unusual lack of posts outside of this journal) it's been an unusually busy season for me and the fam.
    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. #6503
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 4/18 lower body training

    feeling a little sore and beat up from last night's chiro adjustment so I just puttered today

    dynamic warmup

    all squat racks occupied so I had to improvise

    DB lying leg curl:
    2 x 25 x 12
    4 x 35 x 12
    hammies good and pumped but still no squat rack

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    Still waiting for a squat rack and so I helped video a friend going for a PR, which was cool
    Then spent the rest of my training time catching up with him and losing my nerve to squat. Which was fine with me, actually. Was nice living vicariously through someone else's gym triumphs 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

  9. #6504
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 4/19 upper body training

    dynamic warmup

    Bench press (competition style- pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    4 x 110 x 5

    Chins:
    4 x BW+12.5 x 5

    Dips:
    3 x BW x 12

    Concentration curls:
    3 x 15 x 8/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

  10. #6505
    OLYMPIAN Sunnyday's Avatar
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    Thursday 4/20 lower body training

    dynamic warmup

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12 (4 rounds)

    First time getting a squat rack all week wooooo!
    Squats:
    bar x 5
    95 x 5
    115 x 5
    3 x 135 x 5

    RDLs:
    4 x 115 x 10

    Seated leg curl ss leg extension (4 rounds):
    70 x 12 ss 70 x 12
    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. #6506
    RX MEMBER David4ts's Avatar
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    Churchville, MD
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    I would like to pubicly thank sunny for all her support over the last year. I pulled 465lb one rep PR deadlift today at the age of 69. Sunny has always been a big help. Thanks Sunny!

  12. #6507
    Administrator Mac's Avatar
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    Quote Originally Posted by David4ts View Post
    I would like to pubicly thank sunny for all her support over the last year. I pulled 465lb one rep PR deadlift today at the age of 69. Sunny has always been a big help. Thanks Sunny!

    That's awesome David.

    I wish I could have Sunny as my coach and support.

  13. #6508
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Quote Originally Posted by David4ts View Post
    I would like to pubicly thank sunny for all her support over the last year. I pulled 465lb one rep PR deadlift today at the age of 69. Sunny has always been a big help. Thanks Sunny!
    I had the real privilege to video David's PR today. I was pulling right along with him in spirit!

    David, it's like I told you at the gym this morning: I'm so stinking PROUD of you for the work you put into that lift today and you should be real proud of yourself! That took some serious beastage! You are on track for that 500 deadlift before the year ends. Mad respect!

    Almost as good as David's pull was the reaction from our friendly gym "fun police" who came out in force when they heard the THUD of 465 pounds hitting the deadlift platform.


    Quote Originally Posted by Mac View Post
    That's awesome David.

    I wish I could have Sunny as my coach and support.
    Mac, it was an awesome pull! Really do wish you and several other RX members could have been there as spectators. Take a road trip this summer and come down and train with us, we'd love to have you here.
    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

  14. #6509
    RX MEMBER David4ts's Avatar
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    I would post the video but I can not get this bolg to take the video file.
    Last edited by David4ts; 04-20-2017 at 07:52 PM.

  15. #6510
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by David4ts View Post
    I would post the video but I can not get this bolg to take the video file.
    Been there. Yeah, this site only wants to take YouTube videos. :-(

    HOWEVER, you CAN pull a pic from that vid and you can post THAT.
    Last edited by Sunnyday; 04-20-2017 at 08:21 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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