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Thread: Sunnyday's Training Journal
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06-01-2017, 03:33 PM #6601
Thursday 6/1 lower body training
Dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
5 x 125 x 5 - up 5 lbs from last week and could have added another 10. Praying I can keep this momentum going a few more weeks
Sumo deads:
135 x 1
155 x 1
8 x 168 x 1 - with 30 sec between pulls. Super smooth and easy peasy, and 6 lbs over last week.
Seated leg curl ss leg extension (3 rounds):
70 x 10 ss 70 x 10
Glute circuit, 30 reps each per side:
Side lying clam ss Side lying hip abduction
Single leg glute bridge ss Quadruped hip ext from elbows
Quadruped leg swing at 45 deg ss Fire hydrant
Ab wheel ss horizontal calf machine (3 rounds):
15 ss 150 x 8
30 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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06-02-2017, 02:41 PM #6602
Friday 6/2 upper body training
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
95 x 5
105 x 3
3 x 122 x 3
Neutral grip pulllups:
4 x BW+17.5 x 5 - added another set from last week
Reverse grip bb rows:
bar x 12
3 x 95 x 12
Face pulls:
3 x 50 x 15
30 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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06-03-2017, 06:26 AM #6603
- Join Date
- Feb 2009
- Posts
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- Rep Power
- 2146988
Is your walk on a treadmill or something else?
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06-03-2017, 07:42 AM #66042016 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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06-03-2017, 04:38 PM #6605
Saturday 6/3 lower body training
My HRV app told me this morning, "your HRV value is unusually low. It might be a good idea to limit intensity today." And I was like: fat chance I'm limiting intensity on my heavy day, stupid app. Hmmmmf. So I "limited" intensity to just 2 exercises LOL
Dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
I had planned 3x3 at 143 buuuut 135 felt REALLY GOOD so...
145 x 3 - super smooth, implemented new game plan LOL
2 x 150 x 3 - rocketed these up, so stoked
1 x 150 x 5 - prolly had 8 reps (failure) in me but no reliable spotter and wanted to save something for deads
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 195 x 1 - with just over 60 sec between pulls. Up 10 lbs from last week and it felt REALLY solid!
Still felt like I had TONS more in me for squats & deads, which is great! Planning to bump the above numbers up next week.
Glute circuit, 30 reps each per side:
Side lying clam ss side lying hip abduction
Single leg glute bridge ss quadruped hip ext from elbows
Quadruped leg swing at 45 deg ss fire hydrant
30 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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06-05-2017, 03:58 PM #6606
Monday 6/5 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 4
110 x 4
4 x 115 x 4
Wide grip pullups
5 x BW+17.5 x 5 - added another set from last week
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Front DB raise ss standing DB lateral raise:
15s x 10 ss 15s x 15 (4 rounds)
Stretch pushups:
4 x 12
30 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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06-06-2017, 02:27 PM #6607
Tuesday 6/6 lower body stuff
dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 4
135 x 4
4 x 140 x 4 - up 5# from last week
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 182 x 1 - with 45 sec between pulls. Up 2# from last week.
RDLs:
3 x 125 x 8- up 10# from the last few weeks
Walking lunges:
3 x 15 x 12/leg
^up from the 10s I used last week.
Seated calves:
4 x 45 x 15
Ab wheel:
5 x 15
30 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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06-07-2017, 01:29 PM #66082016 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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06-07-2017, 02:06 PM #6609
sunnyday i like to read your Forum... you inspire me and you look great !
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06-07-2017, 03:38 PM #66102016 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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06-07-2017, 03:54 PM #6611
Wednesday 6/7 upper body training
dynamic warmup
Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
85 x 5
100 x 5
4 x 107 x 5 - dropped a set here and adding another to Saturday triples this week
change in my routine...would have been doing some arm stuff and chins, but the kids' summer schedule is starting soon and so mom's preferred routine takes a back seat :-/
Neutral grip pulllups:
5 x BW+17.5 x 5 - added another set of 5 from last week
Inverted rows:
3 x BW x 12
Reverse grip bb rows (straddling the decline bench cuz no rack available):
bar x 8
65 x 8
85 x 8
85 x 10
85 x 12
30 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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06-08-2017, 04:26 PM #66122016 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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06-08-2017, 04:29 PM #6613
Thursday 6/8 lower body training
Dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
4 x 131 x 5 - up 6 lbs from last week and could have added more weight.
Sumo deads:
135 x 1
155 x 1
10 x 170 x 1 - with 30 sec between pulls. Super smooth and easy peasy, 2 pounds over last week at the same interval.
Glute circuit, 30 reps each per side:
Side lying clam ss Side lying hip abduction
Single leg glute bridge ss Quadruped hip ext from elbows
Quadruped leg swing at 45 deg ss Fire hydrant
Reverse crunch ss traditional floor crunch:
15 ss 15, 3 rounds
30 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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06-09-2017, 09:29 AM #66142016 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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06-09-2017, 04:05 PM #6615
Friday 6/9 upper body training
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
100 x 3
110 x 3
115 x 3
120 x 3
3 x 125 x 3 - with a LEGIT pause at the bottom and 3# above the last few weeks! Woot!
Neutral grip pulllups:
5 x BW+17.5 x 5 - added another set from last week
Dips:
4 x BW x 12
Spider curls:
4 x 45 x 8 - up 10# from my previous
Face pulls:
4 x 60 x 12
Chest supported machine rows:
4 x 110 x 8
30 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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