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Thread: Sunnyday's Training Journal
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05-04-2017, 02:33 PM #6541
Thursday 5/4 lower body training
dynamic warmup
Ab wheel ss horizontal calf machine:
4 rounds of...
15 ss 130 x 12
Seated leg curl ss leg extension:
30 x 12 ss 30 x 12
50 x 12 ss 50 x 12
3 rounds, 70 x 12 ss 70 x 12
Squats:
bar x 5
95 x 5
115 x 5
3 x 135 x 5
Sumo deads:
135 x 1
155 x 1
6 x 175 x 1 with 30-45 sec rests2016 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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05-05-2017, 04:23 PM #6542
Friday 5/5 upper body training
dynamic warmup
Bench press:
bar x 5
65 x 5
85 x 5
Shoulder felt unstable so I decided to stop there
Neutral grip pullups
3 x BW+15 x 5 - up 2.5 lbs from last week and easy peasy
Decline DB rows:
4 x 50 x 8/side
Face pulls:
4 x 50 x 15
Reverse grip bb rows:
4 x 115 x 8
Leaning DB lateral raise:
4 x 25 x 12/side
DB pullovers:
4 x 50 x 82016 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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05-05-2017, 04:23 PM #65432016 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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05-06-2017, 02:41 PM #6544
Saturday 5/6 lower body training
Crazy morning with the fam. Thankfully it was all good.
dynamic warmup
hit 2 mobility PRs today while warming up:
hands free shin box for back-and-forth reps
leopard crawls for reps forward AND backward
^both of these with NO pain OR shaking, super fluid! I'm thrilled!
DB lying leg curl:
4 x 25 x 20
Squats:
3 x bar x 5
3 x 95 x 5
2 x 115 x 5
3 x 135 x 3 - solid but I was gassed afterward, likely due to the early morning excitement at home, which was worth it
Rack deads, plates 6" from floor and just enough rest to load plates:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
Unilateral calf raises:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom each rep
Done and back to the busy home front.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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05-08-2017, 03:05 PM #6545
Monday 5/8 upper body training
Shoulder felt funky today, then my HRV app told me take it easy. so I lightened up on the weight, increased rest periods a bit, and added some light cardio at the end.
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
4 x 105 x 4 - not bad considering I had to use a sllngshot to get this weight last week
Wide grip pullups
4 x BW+15 x 5 - added another set from last week
Incline DB press:
4 x 15s x 12
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Smith wide grip upright rows:
+20 x 12
4 x +50 x 8
Six ways:
3 x 4s x 8
Finished with a 20 minute walk around the indoor trackLast edited by Sunnyday; 05-08-2017 at 03:06 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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05-09-2017, 02:14 PM #6546
Tuesday 5/9 lower body training
dynamic warmup
squat rack situation today:
image.jpg
^^^^^
Squats:
bar x 5
95 x 5
115 x 5
4 x 130 x 4 - moved like buttah!
Sumo deads:
135 x 1
3 x 155 x 0 - wtf?!!
RDLs:
4 x 135 x 6
Rack pulls:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with 45 sec between pulls
Ab wheel ss horizontal calf machine:
15 ss 130 x 12, 3 rounds2016 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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05-09-2017, 02:27 PM #6547
^^
duuuuh!
Forgot to add these! First time I've done them in 3 years.
Front squats:
2 x bar x 6
65 x 6
75 x 62016 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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05-10-2017, 02:10 PM #6548
Wednesday 5/10 upper body training
Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
5 x 105 x 5
Chins:
4 x BW+15 x 5
V-bar pressdown:
2 x 50 x 12
2 x 60 x 12
Rope hammer curl:
4 x 50 x 12
Dips:
3 x BW x 12
Concentration curls:
4 x 15 x 12/side
20 min walk2016 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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05-10-2017, 02:10 PM #65492016 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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05-11-2017, 04:39 PM #6550
Thursday 5/11 lower body stuff
dynamic warmup
Ab wheel ss horizontal calf machine:
4 rounds of
15 ss 130 x 12
DB lying leg curl:
2 x 30 x 12
4 x 40 x 12
Squats:
bar x 5
95 x 5
115 x 5
3 x 121 x 5 - just some easy peasy technique work
Sumo deads:
135 x 1
155 x 1
6 x 165 x 1 - with 30-45 sec between pulls. Was supposed to be easy peasy but felt like lead. At least it broke the floor unlike 155 on Tuesday.
Crazy busy afternoon so that was all I had time for2016 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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05-12-2017, 01:50 PM #6551
Friday 5/12 upper body training
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 3
4 x 115 x 3
Neutral grip pulllups:
4 x BW+15 x 5 - added another set from last week
Reverse grip bb rows:
bar x 12
95 x 10
2 x 115 x 8
115 x 10
115 x 12 - could be a rep PR
Decline DB rows:
3 x 45 x 10/side
Decline DB pullovers:
3 x 45 x 10
Inverted rows:
4 x BW x 10
20 min walk on the indoor trackLast edited by Sunnyday; 05-12-2017 at 01:51 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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05-13-2017, 10:30 AM #65522016 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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05-13-2017, 03:52 PM #6553
Saturday 5/13 Squats n deads
In a rush cuz one of my kids had a birthday party to attend. Got in the minimum.
dynamic warmup
Squats:
bar x 5
95 x 5
2 x 115 x 5
3 x 135 x 3 - moved pretty well
Hip was hurting a little so I played it safe and didn't pull from the floor
Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
5 x 235 x 12016 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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05-14-2017, 09:30 AM #6554
Happy Mothers day Sunny!
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05-14-2017, 03:10 PM #65552016 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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